mira que simple
SB’s Basic Program
Iron Addict’s provides resources for a variety of lifters. Most of our lifters are in the beginning stages of their lifting careers and need sound advice. Many have come here from other sites, and have even tried the complex and fancy programs that are available elsewhere including HST, 6 day a week bodybuilding programs, WSB, and others.
The following program looks nothing like what you will see in a magazine or on many popular sites. However, it is tried and true, and will work for almost anyone. You must execute it properly and do just what is asked, nothing less, nothing more. Let’s begin with a few principles.
1) You can train too hard and you can train not hard enough. At the beginner stage, err on the latter side. Any stimulation will cause growth and as your confidence improves, so you will your intensity.
2) You can do too much. At the beginner stage, you need to do just enough to grow, nothing more. Anything else cuts into your recovery.
3) You must learn to set your ego aside and follow the program. Do not add exercises, and do not change the number of sets or reps.
4) If you equate time in the gym with growth, you are on the wrong track. 30 minutes for a beginner is plenty of time, maybe too much in some cases.
5) Add weight every two weeks when you can, not every session. Often times, gains are blown due to poor form and an emphasis on just moving the weight up.
6) Follow the rotation for a month to six weeks or two-three times through it.
7) Do a deload week using 50% of the weight used for your last training week.
8) When you resume training, choose different exercises and ADD a set to each exercise.
9) You grow when you rest and eat, you must do both. No program will work if you don’t.
10) Warm-up sets are fine, but I prefer to warm up the whole body with 5-7 minutes of cardio, 1-2 sets of each exercise, and then starting the training. Do not waste your time and effort on numerous warm up sets.
You will work on a 2 day split, rotating Day A and Day B every other day but with a slight variation as you will see. You can take the weekend off, or start again on Sunday assuming you began the program on Monday. Many can start training again on Sunday as the overall volume and intensity is low enough to allow more frequency.
Day A—Upper Body (press emphasis)
Choose ONE pressing movement: dips, bench press, shoulder press, dumbbell press.
Choose ONE pulling movement: chins, rows, pull-ups, pulldowns, etc…
Press Movement: Do 5 sets of 5 reps, working to a heavy set in good form for your last 5 reps, nothing to failure but close.
Pull Movement: Do 4 sets of 10 reps, all reps should be controlled in good form. Pick a weight you can do all 4 sets with.
Finally finish off with a set of high rep tricep extensions, 20 reps or so.
Rest periods, no more than three minutes.
Day B—Lower Body (press emphasis)
Choose One PRESS movement: squats, leg press.
Choose One PULL movement: deadlifts of various types.
Press Movement: Do 5 sets of 5 reps, working to a heavy set in good form for your last 5 reps, nothing to failure but close.
Pull Movement: Do 4 sets of 10 reps, all reps should be controlled in good form. Pick a weight you can do all 4 sets with.
Finally, finish off with 3 sets of abdominal work.
Rest periods, no more than three minutes.
Day A—Upper Body (pull emphasis)
Keep the same movements, however swap the order and sets.
Pull Movement: Do 5 sets of 5 reps, working to a heavy set in good form for your last 5 reps, nothing to failure but close.
Press Movement: Do 4 sets of 10 reps, all reps should be controlled in good form. Pick a weight you can do all 4 sets with.
Finish off with a set of high rep bicep curls.
Rest periods, no more than three minutes.
Day B—Lower Body (pull emphasis)
Keep the same movements, however swap the order and sets.
Pull Movement: Do 5 sets of 5 reps, working to a heavy set in good form for your last 5 reps, nothing to failure but close.
Press Movement: Do 4 sets of 10 reps, all reps should be controlled in good form. Pick a weight you can do all 4 sets with.
Finish off with a set of high rep calf raises.
Rest periods, no more than three minutes.
Start again the first Day A with the press emphasis.
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