Any Good Templates for Beginners?

Training
1

Hi I new to this site thought I would join because the articles on this site are generally very well written and interesting, and this forum seems to have some knowledgeable members.

I’m 18 and have been training with weights for around 2 years now, although recently I haven’t been due to exams and coursework mainly. Anyway I am looking to get back into training soon as possible, I think that I will focus on strength training. In the past although I have gained results my goals have often been vague so I would like some help setting realistic goals for the next few months.

I’m looking for a template to follow, or if not then help in making my own routine. Unfortunately, my local gym does not possess a squat rack of any sort, which means any heavy back squats are out of the question. This is really annoying because obviously squats are a staple of strength training. My gym is pretty sucky, it’s more of a fitness suite, although in fairness they do have a great selection of cast dumbbells and Olympic barbells and plates. Moving gyms is out of the question though really because there is nothing else within a 40 min drive each way, I live in a fairly rural area.

Any advice, routines, ideas etc. would be greatly appreciated, just to give you an idea I was thinking of either following the routine stated in this article: 10 Secrets to Building Mass or perhaps some kind of mod of this template: World's Simplest Training Template but without squats and rather with front squats or power cleans. I know both of these would probably serve me well but I was wondering if these were suitable for a beginner?

I also own a couple of my own kettlebells so I can do swings etc. at home, I just don’t have the space or money to invest in barbells etc. for the home so the gym is best option for now, membership is cheap too.

2

Either of those plans are fine, though you get into danger when you start messing with them.

How high do the dumbbells go at your gym? You could try goblet squatting or Bulgarian split squats.

3

Cheers for the response, yeah the dumbbells go up to around 100lbs, so not too bad for a fitness suite type place, I’ve tried some goblet squats and split squats before and used them as part of my routine but do you think that they would be sufficient alone as a main lower body exercise?

We have a leg press at the gym which goes to around 190kgs (418lbs)and a few other leg machines, just the standard hamstring curl and leg extension etc. but I’m not a big fan of the machines.

I used to squat using the bench press to load the barbell and then walking back but obviously as the weight went up each week it soon became an injury waiting to happen so I stopped. There is a smith machine which most of the members use for squats (quarter reps with three 20s on each end) but I don’t like using it.

I’ve tried some exercises to replace squats in my programs before, including barbell hack squats, stiff-legged deadlifts, Jefferson/straddle lifts etc. all with some success, I guess I will just have to utilize what I do have for now however.

But yeah cheers, thing is squats are going to be a staple of both plans I posted above. I was thinking about replacing squats with deadlifts but then like you said I don’t want to go messing around with ready-made plans.

4

[quote]Jorkins95 wrote:
In the past although I have gained results my goals have often been vague so I would like some help setting realistic goals for the next few months.[/quote]
Very good to see you looking to set goals. Use the S.M.A.R.T. plan and go for it.:

Power cleans aren’t a substitute for squats, as the actual leg work involved is quite different. Front squats could be, but without a rack you’d still be cleaning the weight into place.

Either could work. the “10 Secrets” program only has sets of 10 in the squat, so you could probably clean-press the weight into place. It’ll certainly be a hassle, but it’s doable.

Not sure which “Simplest” template you’re considering. I’m guessing the strength one. That could definitely be made to work with front squats or Zerchers as your big squat variation.

Depending on your exact goal, another plan to consider could be this one:

(Don’t be put off by the term “kid”. I’ve used basically the same setup for a lot of people getting back into regular training or coming off a break.) Front squats would work fine in place of back squats there too.

5

Thanks for the response, that’s really helpful, I’m looking to start back at the gym probably week after next, as I will have some time off and be able to set up a proper routine, goals, diet etc. by then.

As for the 10 Secrets Program, I am tempted to give it a go, I probably wouldn’t be squatting heavy enough to cause any real concern without a rack because I haven’t squatted heavier for a while and 10 reps isn’t going to be too heavy for me anyway, do you think front squats or zerchers could replace the squats in this routine though?

As for the Simplest Training yes I would be doing the strength routine, I guess if I took that into action it could look something like:

Stretch

  • Foam Rolling
  • Brisk Walks, Light Jog etc.
  • Static Stretches

Lifts

  • Zercher Squats/Front Squats
  • A couple of assistance exercises, any suggestions?

Conditioning

  • Farmer’s Walk

As for the ‘kids’ routine I think it could potentially be a good idea, just to get a bit more into shape, I think even if I don’t use it then I will at least incoprorate more bodyweight exercises into my routine than I used to. What are your opinions/ideas?

I will get onto setting goals using that article thanks most useful.

6

[quote]Jorkins95 wrote:
As for the 10 Secrets Program, I am tempted to give it a go, I probably wouldn’t be squatting heavy enough to cause any real concern without a rack because I haven’t squatted heavier for a while and 10 reps isn’t going to be too heavy for me anyway, do you think front squats or zerchers could replace the squats in this routine though?[/quote]
Dan John is a big fan of basic back squats for size programs, but technically front squats would probably be the best bet. Zerchers for a heavy set of 10 would just suck balls.

[quote]Conditioning

  • Farmer’s Walk [/quote]
    Depending on how you program it, farmer’s might be too tough to choose as a conditioning method, on top of the strength work. If you stick with distance/speed over just doing them heavy, it could probably work, but keep recovery in mind anyway.

If you’re dealing with relatively-limited equipment situation, bodyweight exercises can definitely be a great way to add more training options to your menu. Just make sure they serve your greater purpose/goal. As in, sets of 50 push-ups aren’t going to do much to get you stronger.

7

Okay thanks, I’ve read the article about setting goals and I’m now trying to design some goals for the short term (next six months), medium term (next two years) and long term (next five years). The only real problem I had designing these goals is that I haven’t considered competing in anything, so found it hard to decide on a both realistic but ambitious long term targets.

So the way it is looking at the moment both the ‘Simplest Template’ or the ‘10 Secrets’ routine could be a good bet? As I could use sets of front squats for the sets of 10 reps in the 10 Secrets routine front squats or zerchers in the Simplest Template routine? I know it’s a bit of an ask but if I were to use the Simplest Template then what sort of layout would you recommend?

Also, on a separate note, what would you recommend diet-wise. I am not sure if I should just eat very big when I start lifting again or take a more cautious approach. I only ask this because I could do with burning a bit of belly fat I’ve picked up, I’m not obese or anything, I’ve just got a bit chubby. What is the best way to measure body-fat?

8

[quote]Jorkins95 wrote:
The only real problem I had designing these goals is that I haven’t considered competing in anything, so found it hard to decide on a both realistic but ambitious long term targets.[/quote]
You definitely don’t need to compete or be considering competition to set goals. A few months ago, I did a similar kind of goal-setting, deciding to do a 16-week fat loss phase leading up to a photo session (motivation!) as well as choosing some target measurements and strength levels for a few years from now.

This article talked a little about that:

Your goal could be something like “180 pounds with 4-pack abs” or “deadlift 405x5.” Whatever it is, as long as it’s tangible and other people have done it (or not, in a few select cases), go for it.

Probably something like:

Workout 1
5-10 minutes mobility drills

A) Dumbbell swing 2x15-25
B) Zercher squat 5x3-5
C) Front squat 4x8-10
D1) Dumbbell lunge 3x8-10
D2) Plank 3x10-15 count

10-15 minutes conditioning (barbell/db/bodyweight complex, jump rope, etc.)

Workout 2
5-10 minutes mobility drills

A1) Flat bench press 5x3-5
A2) Chin-up 5x2-4
B1) Barbell row 4x6-8
B2) Dumbbell shoulder press 4x8-10
C1) Alt. dumbbell curl 3x6-8
C2) Overhead extension 3x8-10

10-15 minutes conditioning (treadmill sprint intervals, high incline treadmill walk, barbell/db/bodyweight complex, jump rope, etc.)

Workout 3
5-10 minutes mobility drills

A) Power clean 3x1-3
B) Deadlift 5x2-4
C) Hamstring curl 3x10-12
D1) Leg press 3x10-12
D2) Reverse crunch 3x10-12

10-15 minutes conditioning (barbell/db/bodyweight complex, jump rope, etc.)

Tons of options, depending on which way your goals go. If you’re already “a bit chubby”, you really need to be careful about choosing to add mass. To oversimplify it, the fatter you start a bulk, the easier it is to gain even more fat.

Carb cycling (more carbs and/or calories on training days, less carbs and/or calories on rest days) is one option to consider. There have been a bunch of articles about it.

Pictures, tape measure, and how clothes are fitting. Bodyfat percentages are pointless.

9

OK thank you, again very useful, I have to say I joined this forum to get this exact kind of information and support, and I haven’t been dissapointed, its really refreshing to see someone with giving their time to help me out.

I think I actually will use the simplest plan, and seeing as I am in no position to tweak around with that template you designed for me I think I will use that for now, any idea how long I should be following this for? This time I will be keeping training notes and probably just use photos to monitor my progress.

As for the diet, shouldn’t have too much to worry about, I am not ridiculously overweight or out of shape, it should just level out slowly over the next few weeks if I get my diet on track and follow this routine.

I have to admit though, I have never performed zercher squats before, so where is the best place to learn the proper techniques?

10

[quote]Jorkins95 wrote:
OK thank you, again very useful, I have to say I joined this forum to get this exact kind of information and support, and I haven’t been dissapointed, its really refreshing to see someone with giving their time to help me out.[/quote]
No prob, man. More often than not, guys here are able to chime in some useful info with minimal grief. There are some exceptions, of course, but overall I think we’re a pretty solid site.

At least two months would give it a fair shake and allow some time to see progress. You can certainly tweak things as you go (comparable exercise substitutions as needed, minor adjustments to rep ranges, etc.).

They can be tough on the arms when you first get into them, kinda like how front squats can be tough on the front delts/neck/clavicle area, but you’ll adapt to it quick enough with some practice.

They’re talked about here:

tnation.T-Nation.com/free_online_forum/sports_body_bigger_stronger_leaner/zercher_squats_11

11

Cool, cheers man, I will be starting this routine as of next week, I have some time off school to get this out on a good start for a couple of weeks so I will keep you updated on progress if that’s ok with you? I’m going to start getting my diet on track this week in preparation. Yeah I probably will play around with some of the assistance exercises but will start of with the template as you designed.

What sort of gains would you say are realistic progress-wise, in say two months solid on this routine, before when I was training my lifts looked something like:

  • Bench: 165lbs x 5 (this was bodyweight)
  • Squat: about the same, but I definitely felt like I could have had a fair bit more weight on, I just didn’t want to push it without the squat rack
  • Deadlift: about 250lbs x 5 (without straps)
  • Barbell Row: about 143lbs x 5
  • Chin-ups: I could bust out 8 constantly

I understand that this is not at all impressive when compared to some members, but my first goal is going to be to progress back to all of these lifts, I haven’t set a time limit yet though because I am not sure how far off them I will be until I complete the first week or so of training. When I have designed this goal, the next goal will obviously be to surpass each lift and I will set realistic targets to achieve within the next few months. Based on the new plan, I would ideally want something like this in say six months:

  • Bench: 1.25 x current bodyweight
  • Deadlift: 2 x current bodyweight
  • Zerchers: Probably 50% of deadlift is realistic, so bodyweight
  • Get my bodyweight to a solid 175lbs - but lose any visible gut (not looking to get ridiculously shredded - just want to shape up)

I’m not sure how much to expect an increase in six months on the power cleans and front squats, they weren’t lifts that I practiced much before so couldn’t give a reliable figure, so any ideas of realistic goals on these lifts would be appreciated would be appreciated. Tell me if these goals are not specific enough or unachievable. My current bodyweight is around 160lbs.

Also, I’ve been reading the articles about barbell complexes on this site, and want to give that a go, so I think that I will try them out for my conditioning at the end of each workout. I have a 20kg kettlebell at home too which I use for swings etc. so is there anyway I could chuck this into my days off, maybe like just a quick swing routine/challenge? Do you reckon it would be ok to use straps on my deadlifts, say on the last set or so, just to get the numbers up consistently, as long as I’m not neglecting my grip?

Again, thanks.

12

[quote]Jorkins95 wrote:
Cool, cheers man, I will be starting this routine as of next week, I have some time off school to get this out on a good start for a couple of weeks so I will keep you updated on progress if that’s ok with you?[/quote]
For sure.

Ha, I’m not really one for predicting gains, but a very general rule of thumb is to plan on increasing 10 pounds a week on big lower body lifts (squats/deads) and 5 pounds a week on big upper body lifts (presses, rows). It depends a lot on a few different factors (body type, nutrition, recovery), but that would be almost a minimum to expect for a newer lifter.

[quote]Based on the new plan, I would ideally want something like this in say six months:

  • Bench: 1.25 x current bodyweight
  • Deadlift: 2 x current bodyweight
  • Zerchers: Probably 50% of deadlift is realistic, so bodyweight
  • Get my bodyweight to a solid 175lbs - but lose any visible gut (not looking to get ridiculously shredded - just want to shape up)[/quote]
    These are definitely solid, doable goals. Whether or not six months is a reasonable timeframe for them would depending largely on where you currently are.

If you do them on the days off, I’d probably wouldn’t still do conditioning on the lifting days, since you do want to keep the training priority/focus where it should be for your goals.

I’m an advocate of using straps just on the heaviest (and generally last) set, so sure.

13

Right it seems like I have a set plan now so I’m pretty excited to get started on this, as for the goals I thought that they were doable, I just wasn’t sure about a six months time frame. Based on previous experience though, I do seems to gain weight quite quickly, although fat will come with it. I think that I will see where I am at in six months weight-wise, and how appealing I am looking at that weight, it could turn out that I’ve achieved all my lifting goals, but I’ve go even flabbier somehow… I wouldn’t put it past me, I mean gaining 20lbs of solid muscle isn’t happening I’m assuming. I’m going to focus on strength over aesthetics though, perhaps more goals based on my appearance when I’ve achieved the strength goals.

Earlier in the thread I asked ow long I should be following this routine, and you said at least two months. What sort of thing do you reckon I should move on to in two months. I’m obviously going to have to keep the lifts in my goals part of the routine but should I keep the same basic template, just switch around some of the assistance exercises and their rep ranges etc.

Cheers, excited to start now.

14

[quote]Jorkins95 wrote:
Based on previous experience though, I do seems to gain weight quite quickly, although fat will come with it.[/quote]
Fat gain can kinda be a tweak-as-you-go thing. If weeks go on and you’re getting chubbier than you want, either dial back the total calories and/or carbs a bit, or bump up the conditioning a little to help with some “damage control” without interfering in the strength work.

A younger dude with smart eating and hard training can definitely put on that kind of size, just don’t rush it.

Depending on how your strength is progressing, don’t be quick to jump ship. Focus on the at least two months part of “at least two months.” If you’re on a roll and the numbers are flying up, keep plowing through. Program hopping is a progress killer, especially for younger guys building a foundation.

If anything, yep. Keep the big pieces in place, juggle the little stuff.

15

Cool, I know I’ve said it many times now, but seriously thank you, you’ve been a great help in getting me on the right track and I’m really looking forward to progressing.

I figured that putting some measurements up might help me stay motivated - and would give anyone else on here an idea of what I’m working with, and how much I have progressed size-wise etc. I’ll try reference back to these every month or so.

Thigh: 22inches
Calves: 14inches
Chest: 40inches
Waist: 35inches
Upper arms: 14inches

It’s worth noting that at various points my arms have been at least an inch bigger, as have may legs, the biggest my chest ever was was 44 inches, and for some reason my calves generally seem to be the same size as my upper arms. My waist has been as low as 32 inches, which would be ideal, but I would like to see it go down to at least 33 inches - this is what makes me look out of shape, but hopefully with a solid diet and routine I should lose the belly quite quickly. My neck is naturally quite thick and currently sits around 17inches, although it was 18 when I was lifting before if i recall correctly.

I think that I’m going to try carb cycling on a very basic level, I’ve never been much of a calorie counter. I’ll probably just try to get more carb heavy meals on workout days, then far less carbs on rest days at least for the first few weeks just to cut some fat.

Cheers.

16

Cool, I know I’ve said it many times now, but seriously thank you, you’ve been a great help in getting me on the right track and I’m really looking forward to progressing.

I figured that putting some measurements up might help me stay motivated - and would give anyone else on here an idea of what I’m working with, and how much I have progressed size-wise etc. I’ll try reference back to these every month or so.

Thigh: 22inches
Calves: 14inches
Chest: 40inches
Waist: 35inches
Upper arms: 14inches

It’s worth noting that at various points my arms have been at least an inch bigger, as have may legs, the biggest my chest ever was was 44 inches, and for some reason my calves generally seem to be the same size as my upper arms. My waist has been as low as 32 inches, which would be ideal, but I would like to see it go down to at least 33 inches - this is what makes me look out of shape, but hopefully with a solid diet and routine I should lose the belly quite quickly. My neck is naturally quite thick and currently sits around 17inches, although it was 18 when I was lifting before if i recall correctly.

I think that I’m going to try carb cycling on a very basic level, I’ve never been much of a calorie counter. I’ll probably just try to get more carb heavy meals on workout days, then far less carbs on rest days at least for the first few weeks just to cut some fat.

Cheers.

17

[quote]Chris Colucci wrote:

Workout 1
5-10 minutes mobility drills

A) Dumbbell swing 2x15-25
B) Zercher squat 5x3-5
C) Front squat 4x8-10
D1) Dumbbell lunge 3x8-10
D2) Plank 3x10-15 count

10-15 minutes conditioning (barbell/db/bodyweight complex, jump rope, etc.)

Workout 2
5-10 minutes mobility drills

A1) Flat bench press 5x3-5
A2) Chin-up 5x2-4
B1) Barbell row 4x6-8
B2) Dumbbell shoulder press 4x8-10
C1) Alt. dumbbell curl 3x6-8
C2) Overhead extension 3x8-10

10-15 minutes conditioning (treadmill sprint intervals, high incline treadmill walk, barbell/db/bodyweight complex, jump rope, etc.)

Workout 3
5-10 minutes mobility drills

A) Power clean 3x1-3
B) Deadlift 5x2-4
C) Hamstring curl 3x10-12
D1) Leg press 3x10-12
D2) Reverse crunch 3x10-12

10-15 minutes conditioning (barbell/db/bodyweight complex, jump rope, etc.)

[/quote]

I’ve just been looking at the routine, and after reading these two articles Finding Your Big 3 Lifts and The Best Exercises. Period. I’m thinking of possibly replacing Bench Press in the routine, with probably either weighted dips, floor press or a dumbbell press (probably flat) the reasons being 1. Although I have no history of shoulder problems I don’t want to aggravate any for the future, I understand this shouldn’t be too much of a problem if my technique is spot on, but for a beginner it’s hard to absorb every single bit of training advice without a coach, and know the technique is spot on, 2. I often train alone, so dumbbell presses or dips are safer, I can ask for a spot but sometimes when I go early in the morning for example there isn’t anyone about except old ladies on the cross-trainers - plus I don’t really like hassling people anyway, and 3. as I am not training for powerlifting, but rather just to get stronger and improve appearance etc. the bench press isn’t an essential move. The ‘Best Exercises’ article also reckons that dips are better for pectoral development.

If you think I’ve got this completely wrong, and the bench press is an important staple of the routine, then tell me, and I would definitely consider using it, its not like I’m against it or anything.

The other question I had was about the dumbbell swings, are there any articles on techniques etc. I only ask because originally I had assumed that they were the old school type, I have Super Strength and The Truth About Weightlifting both by Alan Calvert and in these books he describes the dumbbell swing being used by German weighlifters, this version is similar to a one-handed snatch but a pure swing to an overhead position. However, I youtubed the exercise and the only videos I found looked more similar to a kettlebell swing i.e. only to about chest/shoulder height.

Also, I’ve been looking at belt/hip squats, they look like good exercise and something that I could perform without a squat rack, what do you reckon about considering hip squats in place of a leg press on day 3?

These are only thoughts, if I’m over-thinking it let me know, but I’ve just been thinking about the bench idea. Thanks any opinions appreiciated