the big three for a beginner?

  1. the big three for a beginner?


    i read that when you first start working out to include squats.dead lifts, and bench press in every workout three times a week. can someone tell me if this is a good idea


  2. Quote Originally Posted by rckmrz86 View Post
    i read that when you first start working out to include squats.dead lifts, and bench press in every workout three times a week. can someone tell me if this is a good idea
    my advice is to get a copy of mark rippetoe's 'starting strength' and follow it to a t. plenty of places where you can get a free download.
    good luck, and don't forget to eat, eat, eat.

  3. Simply put, yes. But, You can replace Bench with incline or shoulder press. The best option is a standing overhead press or push press. You can also supplement deads with rows or high pulls, but I think deadlifts are the best option. Just do the squats though, no leg press.

    Rippetoes routines or simply doing Squats, Deads, and overhead press / bench press mix while increasing weight are much better than what many beginners end up doing.

    I can also make a case that CrossFit is equally effective, but this is a totally different approach to working out.
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  4. thanks for the advise.

  5. Quote Originally Posted by rckmrz86 View Post
    i read that when you first start working out to include squats.dead lifts, and bench press in every workout three times a week. can someone tell me if this is a good idea
    Definitely include squats, deadlifts, and bench press. I don;t know about doing them three times a week - for a beginner that might be a little much, especially if one is lifting heavy.

    It also depends on what your goals and needs are - whether you are aiming for mass, strength, or fat loss on what kind of split you would do and how often you would include specific exercises. If you are asking about the three powerlifting moves, I would assume primarily strength, with some mass (and if I am wrong, I apologize).

    Review the articles How To Maximize Mass Through Weights And Adaptation and The Essential 8 (even though this one is in the fat loss section, the same exercises that are best for fat loss are also the best for gaining muscle and strength) for an idea of how to train correctly for mass/strength.

    If you are a beginner, then I recommend having a training programme (AND nutrition plan - can't forget your nutrition, since that's what is going to make or break your success with gaining muscle mass!) written specifically for YOU for your goals and needs. If you can't afford a professional trainer, then take some time out to research and look around, because there is a TON of information out there!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  6. what you are trying to ask, i think, is if the 5x5 workout is good for a beginner. if so, then yes. very good for beginner. just remember diet is everything.

  7. Quote Originally Posted by R1balla View Post
    what you are trying to ask, i think, is if the 5x5 workout is good for a beginner. if so, then yes. very good for beginner. just remember diet is everything.
    ^^^ Absolutely! If you want gains, then you need to eat enough for them!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  8. Quote Originally Posted by believer View Post
    my advice is to get a copy of mark rippetoe's 'starting strength' and follow it to a t. plenty of places where you can get a free download.
    good luck, and don't forget to eat, eat, eat.
    That is an awesome book. Reps.

  9. the best bodybuilding book i have personally read is arnolds book. love it, own it.

  10. Starting strength would be a good program just make sure you are properly trained before you start and start with lighter weights then you want till you get comfortable with the movements.

    If you can, find someone CSCS certified to walk you through the techniques. You might even be able to contact a local college and have them train you. I know my course work in college required me to train individuals under the supervision of my professor.

  11. Wouldn't hurt to look into Wendler's 5/3/1 also.

  12. how is this

    mon-
    squat 3x5
    bench 3x5
    deadlift 2x5
    dumb bell incline press 3x10
    one arm db bent over row 3x10

    tues
    cardio
    core

    wed
    squat 3x5
    bench press 3x5
    deadlift 2x5
    pull up 3x as as much as i can
    dumbell shoulder press 3x10

    thurs
    cardio
    core

    fri
    squat 3x5
    bench press 3x5
    deadlift 2x5
    overhead squat 3x10
    romian deadlift 3x10

    i know iam a beginner so i wont go as heavy as i can until week 3 or four. iam gonna warm up alot with every big lift until i can put more weight and still keep my form. i have a great nutrition plan and i have been reading alot on this subject for like 6 weeks now.
    i just want to have good strength and cardio for the fire academy. i also let my self go and iam ready to stop drinking beer and eating pizza all the time so ya let me know what you think. and o ya i try todo everything in like 45 min.

  13. I wouldn't bench 3x a week alternate bench with military press each workout
    Workout 1 Bench
    Workout 2 Military Press
    Workout 3 Bench
    Workout 4 Military Press
    etc....

    Working bench that often usually can be counter productive

  14. Here's another split (Core Work);

    -Military Press

    -Squat

    -Bench

    -Deads

  15. ok thanks for the advise ill switch up the bench and ill let you know how it works

  16. probably shouldn't deadlift with every workout and unless you're overweight, drop the cardio

  17. Quote Originally Posted by rckmrz86 View Post
    how is this

    mon-
    squat 3x5
    bench 3x5
    deadlift 2x5
    dumb bell incline press 3x10
    one arm db bent over row 3x10

    tues
    cardio
    core

    wed
    squat 3x5
    bench press 3x5
    deadlift 2x5
    pull up 3x as as much as i can
    dumbell shoulder press 3x10

    thurs
    cardio
    core

    fri
    squat 3x5
    bench press 3x5
    deadlift 2x5
    overhead squat 3x10
    romian deadlift 3x10

    i know iam a beginner so i wont go as heavy as i can until week 3 or four. iam gonna warm up alot with every big lift until i can put more weight and still keep my form. i have a great nutrition plan and i have been reading alot on this subject for like 6 weeks now.
    i just want to have good strength and cardio for the fire academy. i also let my self go and iam ready to stop drinking beer and eating pizza all the time so ya let me know what you think. and o ya i try todo everything in like 45 min.
    All 5x5 for these lifts



    Mon - Bench, Squat, Deads

    Wed - Shoulder Press, Rows, BB curl, Weighted Dips

    Friday - Incline, Squat, Deads

    All the other days of the week rest and EAT. Depending on your goals, your diet will be different than for others. also, if your goals require cardio, then keep it. if it doesnt, and you are just doing it for fun, then cut the cardio (if you are bulking). you can warm up on the bike. If you want to bulk, but also to cardio, your diet needs to be in place for this. what supplements are you on/planning to take if any?
    Iron Forged Nutrition Rep

    use code "R1balla" to receive a discount
  

  
 

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