This is a copypasta from my blog. No secret, hidden links throughout the text, but blatant links to the original blog post at the start and finish. I'm only copying and pasting the routine itself here; in the original blog post there's also a brief explanation of each exercise and what muscles they work (so that you'll get some idea of why you're doing each movement), and a section on sensible alternatives to each of the main exercises.
Most of the threads started here are either people asking us flat out to write them a program, or people asking for us to critique their programs when their programs have next to no logic behind them (well, there might be logic behind them, but if so, that logic isn't exactly staring me in the face). If you've seen any of the other programs that I've written on these forums (such as http://training.fitness.com/young-athlete-development/young-athlete-development-program-50627.html or http://training.fitness.com/weight-loss/simple-badass-fat-loss-program-52270.html), you'll notice they all have roughly the same ingrediants. These same ingrediants that are present across the board in my programs are based on years of training and studying and learning through experience what tends to work and what doesn't for building a stronger, leaner body while promoting good musculoskeletal health. I don't want to make it sound like I'm some kind of authority figure or that it's my way or the highway, but if you're a beginner at weight training and you ask for advice, the advice I give is usually going to end up with me prescribing something like this anyway, so it makes sense for me to put up this cookie-cutter rotuine.
One More Plate: A Basic Novice Program for Strength and Muscle
There are a million programs out there. Some are decent, others are not, none are appropriate for everyone. This program is designed for beginners, so if you're not a beginner, there are probably better programs for you (if you are a beginner, don't make the mistake of thinking that more advanced programs are better; advanced programs are usually only better for advanced lifters). Even if you are a beginner, this program may not be you, based on a variety of health issues, or simply the program being inappopriate for your goals. If you have health issues that need to be taken care of, take care of them first, and then consider using a program like this only if it's now safe to do so.
When it comes to designing programs, there are 6 basic movements that I want people to work with:
1. Squats/deep knee bends
2. Hinges/picking something up off the floor
3. Horizontal pushes/pushing something away from you
4. Vertical pushes/lifting something overhead
5. Vertical pulls/pulling yourself up
6. Horizontal pulls/pulling something towards you
These movements, put together, will train most muscles of the body, and they'll do so in a way that tends to have carry-over to activities outside of the gym. This is good for building muscle while in a calorie surplus, or for maintaining muscle while in a calorie deficit, and of course you're going to aim to progressively increase the loads used in each exercise, resulting in (and, at the same time, caused by) increased strength. With that in mind, here is my Basic Novice Program for Strength and Muscle.
The Workout
1. Squats
2. Deadlifts
3. Bench Press
4. Overhead Press
5. Lat Pull Down
6. Row
7. Optional: Calf Raise
8. Optional: An abs exercise of your choosing
You will warm up for the 1st, 3rd and 5th exercise with light sets. The 2nd, 4th and 6th exercise will each be warmed up by the previous lift, however you may use some light warm up sets for these, too, if you feel it necessary. Warm up sets should be performed for 1-10 reps. I'd start with 10 reps at the lightest weight possible, then add some weight and do 5 reps, then add some more weight and do 2-3 reps, then add some more weight and do 1 rep, then continue up in singles until you reach your working weight. That's a fairly extensive amount of warm up sets, and early on you may only need 1 or 2 warm up sets -- as the working weights get heavier over the weeks, more warm up sets may be required.
For your working sets, you will complete 2x10 on each exercise. That means 2 sets, and 10 reps in each set. You'll then rest for 1-2 min between sets, which will keep the session fairly fast-paced and keep your heart rate up. It'll also allow you to complete this session in about an hour, maybe less. If you opt to include calf raises or direct ab-work, then you may use a higher rep range.
You'll complete this workout 2-3 times per week (3 is preferred), with as much rest between training days as is possible. On a 2/wk rotation, that would normally mean having 2-3 days between sessions (eg training Monday and Thursday, which is 2 days between Monday and Thursday, and then 3 days between Thursday and Monday). On a 3/wk rotation, that would normally mean training Monday, Wednedsay and Friday, or Tuesday, Thursday and Saturday, or some such arrangement. The only cirumcstance in which you would train 4 days in a week is if you simply train every other day, resulting in 7 sessions per fortnight (3 sessions one week and 4 the next).
If you get all your target reps with good form on both working sets and without too long a rest between sets, it'll be time to add weight next session. Add the smallest amount of weight possible, which, if using barbells, will normally be 2.5kg (1.25kg onto each end of the bar), although smaller loads may be available. If you get all 10 reps on the first set, but miss a few on your second set, that's fine. Repeat the same weight next time, and keep trying to build up that second set. If you miss reps on your first set, it may be a fluke. Try again next session, and see what happens. If you continue to miss reps on the first set for a week in a row, reduce the weight by at least 10% (more if needed) so that the weight feels light, and start working back up.
Because you're only resting 1-2 min between sets, you won't be fully recovered by the time you perform your second set, so once the weights get heavy, it'll be normal to get 10 reps on your first set and only 6-9 reps on your second set. So long as you're getting the first set, just keep on keeping on until you get that second set up to 10 reps.
When you start the program, begin with weights that are lighter than you think you should be using. As a novice, your technique probably isn't very good, and the challenge in each session for the first few weeks shouldn't be in lifting a heavy load, but in lifting with consistent precision. A set of 10, even at a light weight, becomes really hard when you're focusing on technique and driving with the right muscles. Don't worry that you're not pushing your muscles to failure. You're doing something, which is more than the nothing you were doing before, and so you will get stronger and start improving your physique. All these reps with high quality technique in accumulation (60 working reps per week, plus warm up reps) will also help to establish strong motor engrams, which will allow you to keep good form for longer as the weights get more challenging, and thus allow you to progress further. It's said that it takes 300-500 repetitions to cement a motor engram, so you don't want to be training so heavy that the temptation to break form kicks in before you've neurologically mapped out your movement patterns. If in doubt, start out with an empty barbell, and even light dumbbells if necessary -- the worst that'll happen from starting too light is that it'll take you a couple extra weeks to get to where you're going, while the best that'll happen from starting too light is that you'll be better prepared for it when the heavy weights come, and you'll be able to continue progressing instead of failing due to technique problems.
One More Plate: A Basic Novice Program for Strength and Muscle
Most of the threads started here are either people asking us flat out to write them a program, or people asking for us to critique their programs when their programs have next to no logic behind them (well, there might be logic behind them, but if so, that logic isn't exactly staring me in the face). If you've seen any of the other programs that I've written on these forums (such as http://training.fitness.com/young-athlete-development/young-athlete-development-program-50627.html or http://training.fitness.com/weight-loss/simple-badass-fat-loss-program-52270.html), you'll notice they all have roughly the same ingrediants. These same ingrediants that are present across the board in my programs are based on years of training and studying and learning through experience what tends to work and what doesn't for building a stronger, leaner body while promoting good musculoskeletal health. I don't want to make it sound like I'm some kind of authority figure or that it's my way or the highway, but if you're a beginner at weight training and you ask for advice, the advice I give is usually going to end up with me prescribing something like this anyway, so it makes sense for me to put up this cookie-cutter rotuine.
One More Plate: A Basic Novice Program for Strength and Muscle
There are a million programs out there. Some are decent, others are not, none are appropriate for everyone. This program is designed for beginners, so if you're not a beginner, there are probably better programs for you (if you are a beginner, don't make the mistake of thinking that more advanced programs are better; advanced programs are usually only better for advanced lifters). Even if you are a beginner, this program may not be you, based on a variety of health issues, or simply the program being inappopriate for your goals. If you have health issues that need to be taken care of, take care of them first, and then consider using a program like this only if it's now safe to do so.
When it comes to designing programs, there are 6 basic movements that I want people to work with:
1. Squats/deep knee bends
2. Hinges/picking something up off the floor
3. Horizontal pushes/pushing something away from you
4. Vertical pushes/lifting something overhead
5. Vertical pulls/pulling yourself up
6. Horizontal pulls/pulling something towards you
These movements, put together, will train most muscles of the body, and they'll do so in a way that tends to have carry-over to activities outside of the gym. This is good for building muscle while in a calorie surplus, or for maintaining muscle while in a calorie deficit, and of course you're going to aim to progressively increase the loads used in each exercise, resulting in (and, at the same time, caused by) increased strength. With that in mind, here is my Basic Novice Program for Strength and Muscle.
The Workout
1. Squats
2. Deadlifts
3. Bench Press
4. Overhead Press
5. Lat Pull Down
6. Row
7. Optional: Calf Raise
8. Optional: An abs exercise of your choosing
You will warm up for the 1st, 3rd and 5th exercise with light sets. The 2nd, 4th and 6th exercise will each be warmed up by the previous lift, however you may use some light warm up sets for these, too, if you feel it necessary. Warm up sets should be performed for 1-10 reps. I'd start with 10 reps at the lightest weight possible, then add some weight and do 5 reps, then add some more weight and do 2-3 reps, then add some more weight and do 1 rep, then continue up in singles until you reach your working weight. That's a fairly extensive amount of warm up sets, and early on you may only need 1 or 2 warm up sets -- as the working weights get heavier over the weeks, more warm up sets may be required.
For your working sets, you will complete 2x10 on each exercise. That means 2 sets, and 10 reps in each set. You'll then rest for 1-2 min between sets, which will keep the session fairly fast-paced and keep your heart rate up. It'll also allow you to complete this session in about an hour, maybe less. If you opt to include calf raises or direct ab-work, then you may use a higher rep range.
You'll complete this workout 2-3 times per week (3 is preferred), with as much rest between training days as is possible. On a 2/wk rotation, that would normally mean having 2-3 days between sessions (eg training Monday and Thursday, which is 2 days between Monday and Thursday, and then 3 days between Thursday and Monday). On a 3/wk rotation, that would normally mean training Monday, Wednedsay and Friday, or Tuesday, Thursday and Saturday, or some such arrangement. The only cirumcstance in which you would train 4 days in a week is if you simply train every other day, resulting in 7 sessions per fortnight (3 sessions one week and 4 the next).
If you get all your target reps with good form on both working sets and without too long a rest between sets, it'll be time to add weight next session. Add the smallest amount of weight possible, which, if using barbells, will normally be 2.5kg (1.25kg onto each end of the bar), although smaller loads may be available. If you get all 10 reps on the first set, but miss a few on your second set, that's fine. Repeat the same weight next time, and keep trying to build up that second set. If you miss reps on your first set, it may be a fluke. Try again next session, and see what happens. If you continue to miss reps on the first set for a week in a row, reduce the weight by at least 10% (more if needed) so that the weight feels light, and start working back up.
Because you're only resting 1-2 min between sets, you won't be fully recovered by the time you perform your second set, so once the weights get heavy, it'll be normal to get 10 reps on your first set and only 6-9 reps on your second set. So long as you're getting the first set, just keep on keeping on until you get that second set up to 10 reps.
When you start the program, begin with weights that are lighter than you think you should be using. As a novice, your technique probably isn't very good, and the challenge in each session for the first few weeks shouldn't be in lifting a heavy load, but in lifting with consistent precision. A set of 10, even at a light weight, becomes really hard when you're focusing on technique and driving with the right muscles. Don't worry that you're not pushing your muscles to failure. You're doing something, which is more than the nothing you were doing before, and so you will get stronger and start improving your physique. All these reps with high quality technique in accumulation (60 working reps per week, plus warm up reps) will also help to establish strong motor engrams, which will allow you to keep good form for longer as the weights get more challenging, and thus allow you to progress further. It's said that it takes 300-500 repetitions to cement a motor engram, so you don't want to be training so heavy that the temptation to break form kicks in before you've neurologically mapped out your movement patterns. If in doubt, start out with an empty barbell, and even light dumbbells if necessary -- the worst that'll happen from starting too light is that it'll take you a couple extra weeks to get to where you're going, while the best that'll happen from starting too light is that you'll be better prepared for it when the heavy weights come, and you'll be able to continue progressing instead of failing due to technique problems.
One More Plate: A Basic Novice Program for Strength and Muscle
