Hi,
I was looking for a simple 3 days workout program on the internet and I found this one :
It’s for me ,not 100% beginner,but I skipped the basics,so I want to start again with a good program.
Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps
The article says : ONLY ONE SET, TO FAILURE.
Do you like it ? is it good ?
Thanks.
That certainly does cover the whole body…
However - you might be better served doing fewer exercises and really working them.
Some form of Squats
Some form of deadlift or pull
Some form of Pullup
Some form of press (vertical and or horizontal)
Some sort of rows.
core stabilization work
3-5 sets of 3-5 reps.
arm stuff if you still have energy, But your arms will grow from the other stuff.
Switch up to a new form of an exercise above if you start getting stale or change the reps. Anything with HIT in the title is suspect - In My Opinion - and HIT programs are a good way to reach a plateau fairly - In My Opinion - quickly.
And lastly - what are your training goals? Then a program can be fitted to your needs. The above is very very general…
Yes I thought it was too many exercise,after 6 or 7 I’m exausted.
My goal is to build up some mass because I’m skinny.
I’m looking for a simple,basic,split workout for 2 days a week.
Do you know a good one?
[quote]Brant_Drake wrote:
Why only 2 days a week?[/quote]
I study AND work…
[quote]Horazio wrote:
Brant_Drake wrote:
Why only 2 days a week?
I study AND work…
[/quote]
So do I. So do a ton of people on the site. This is something that you MAKE time for.
Do total body, and I mean legs, too. If you can only work two days per week, pick two exercises per body part and do 3 sets of 8 reps. Do not go to failure. At the beginning of each month, choose two new exercises per body part and keep going.
What do you suggest? 3 times a week ?
Where can I get programs,is there a database of programs ?
[quote]Horazio wrote:
Brant_Drake wrote:
Why only 2 days a week?
I study AND work…
[/quote]
I’m in the dean’s list, I work, and I’m in the National Guard, which means I have to keep my run time down too.
I still manage 4 days a week in the gym, and 2 more running.
Life is easy if you don’t make excuses.
[quote]Horazio wrote:
What do you suggest? 3 times a week ?
Where can I get programs,is there a database of programs ?[/quote]
Vroom’s beginner thread is a good place for beginner stuff too. Keep that open attitude. It’ll do you wonders while you’re learning more. You CAN get bigger and will if you get a consistent program going eat. Glad to see you stickin it out.
Total body Training by Waterbury
Big Boy Basics (also I believe by CW)
Anti-Bodybuilding Hypertrophy program
5x5 (Bill Starr’s stuff)
Westside for Skinny Bastards (Defranco)
The 3-5 program by Pavel (3-5 sets of 3-5 reps of 3-5 exercises 3-5 times a week)-- but vary the intensity of each workout day.
I could go on and on. You can find the links to all those training articles here at T-Nation. Except the 3-5 Program, that you can google.
I’m curious as to how someone managed to stay on this site since February and not look up any training articles for themselves. Don’t take it the wrong way, but I really am curious. When I first joined T-Nation, the only thing I did for the first month or two was look up and read the archives from start to finish, daily. It might be difficult to do that now, after 10 years of archiving, but still.
[quote]Aragorn wrote:
I’m curious as to how someone managed to stay on this site since February and not look up any training articles for themselves.[/quote]
I see your point, the fact is,I designed my own workout and it wasn’t a good idea. That’s why I’m asking about programs now.
[quote]Horazio wrote:
Aragorn wrote:
I’m curious as to how someone managed to stay on this site since February and not look up any training articles for themselves.
I see your point, the fact is,I designed my own workout and it wasn’t a good idea. That’s why I’m asking about programs now.
[/quote]
Fair enough. However, reading is the basis of nearly all education in regards to the iron game. The other part is personal experimentation (making your own programs, trying new things, under the bar experience, etc.). You can’t make optimal progress without learning about other people’s templates and the reasons for their effectiveness. You need a base of knowledge. Even if you don’t use them, you need to read about their ideas and apply them to yourself. Don’t take it too hard. I haven’t used another coach’s “as written” routine for about 4 years. Well, I suppose I’ve done a few HSS-100 arm days here and there. BUT the point is, I still read everyone’s ideas every day, and keep up with the literature as best I can. Charles Poliquin once said that if you read an hour every day for 5 years and apply it to yourself consistently you could be qualified as an “expert” in that subject. Maybe not, but you’ll at least know more about that subject than 95% of the population.