What beginner routine did you start with and are you happy with the one you picked?

BecomingABetterMan1 · 2024-01-10T13:06:50+00:00

It's almost like someone posted the answer to this literally 12 hours ago...

https://www.reddit.com/r/marriedredpill/s/XrSXrECylo

linkofinsanity19 · 2024-01-10T15:14:32+00:00

Beginners see progress with almost any half decent routine. The difference in results for a beginner usually fall into 2 categories that you can actually control for (genetics ain't one of them)

Consistency. It's better to do 3 full body days a week consistently than sometimes 5 and sometimes 2 and sometimes 3. Eliminating the word "sometimes" from a beginner's vocabulary generally gets you trhough all your beginner gains with most any beginner program.
The routine should at the very least implement progressive overload (doing more over time, though not necessarily session to session) and fatigue management (you will have to do deload weeks at some point, but if it's more often than every 3 weeks or less than every 8 weeks as a beginner, you or the programs is fucking something up bad).

One last thing I'd like to note is that BJJ or any martial arts is only good for getting better at the techniques and strategy of the martial art. Maybe it'll give some moderate conditioning if you aren't otherwise active, but unless your genetics are top tier, you won't see much in the way of physique or strength changes from martial arts. It''s not bad to practice them, great infact, but be know what they do and don't do for you.

I can give you a solid-ass 3 Day beginner program that I wrote for many friends that follows the principles laid out in The Scientific Principles of Strength Training (recommended read actually), up to the point that they are relevant to beginners. Shoot me a DM if you want it. It's free.

MarchOnMFer · 2024-01-10T12:55:22+00:00

Any program will get you results combined with good eating and sleeping habits.

It's typically recommended to start with a linear progression program then move to a periodization program once you get to respectable weight or stall.

Depending on your age and fitness level, you may choose one over the other.

Since you do BJJ, I'd recommend tactical Barbell specifically the fighter protocol. The books are super cheap, and there's a subreddit all about it.

Best of luck

ur_fault · 2024-01-10T18:02:20+00:00

You think a list of plans to choose from is going to solve this problem?

You need to sit down and figure out why you aren't able to get to the gym consistently.

mentioning phraks workout but after reading reviews people were saying it's not great

It's a beginner routine lol. It doesn't have to be anywhere near optimal.

This kind over analysis is probably a big part of the problem. I bet you're like 1% action and 99% hamster.

bigkids · 2024-01-10T12:46:19+00:00

I would have to go with Jim Wendler’s 5/3/1/ program since it incorporates basic compound movements and has a periodization element wherein it has a reload week at the end of every cycle.

It is one of many and can be found here:

https://forums.t-nation.com/t/5-3-1-how-to-build-pure-strength/281694

Kevlar__Soul · 2024-01-10T17:29:35+00:00

Doesn’t matter how good your routine is if it’s done inconsistently. Shitty workout done consistently will out perform the most optimized program done inconsistently. Yes that means going to the gym even if you think you will have a shitty workout. Shitty workout is better then nothing. That being said.

It depend on your goals. To add strength then classic 5x5 workout program will work great. If your going to dead lift get a trainer and make sure you have perfect form. If you want more size then 10 reps for 3 sets with compound lifts.

Personally I like a good push pull workout three days per week. If you hit 3 days a week for a month straight then add a workout day if you want.

Chest / triceps
Back / biceps Legs/shoulder

Its important to get a app to track your lifts and make sure your adding weight each week. My biggest mistake was just going by feel and not keeping track. I would go consistently for a month or two then start to track weights.

redwall92 · 2024-01-10T14:36:09+00:00

Any routine that gets you doing regular door-pulls is a good beginner routine. If you're doing door-pulls regularly, then go back to that post from a few hours before yours and read it again.

Ballhawking · 2024-01-10T14:42:00+00:00

burn the fat feed the muscle by tom venutto. the tnb 28 program. nothing fancy and solid results.

bjj is great, tore my meniscus last year so i stopped but my cardio was insane when i was rolling.

InexorableWanderer · 2024-01-10T18:18:55+00:00

Stronglifts 5x5. Its simple, easy to follow, the app (which is exceptionally well designed) does the plate math for you and even has videos showing you proper technique and form. It wont shred you but youll get bigger, assuming you adapt your diet correctly, and more importantly you'll get stronger. Plus barbells. Always recommend it as a great starting point. With a solid strength base, when you move on to more advanced training whatever direction you choose to go, it makes everything easier to handle. Plus, barbells.

HeresN3gan · 2024-01-11T17:33:23+00:00

I enjoyed Phraks Greyskull

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