What's a good beginner program

iknowthewhey · 2018-06-03T15:43:56+00:00

If you aren't gaining weight, then you aren't eating at a surplus. It is simple science. You need to consume more calories than you burn to gain weight. Start eating huge portions of chicken, Chile, steak, rice, and vegetables. Drink 2 protein shakes a day. Just whatever you do, don't get fat. Stay around 10-12% body fat because that is what puts you ahead of the pack.

5-day isolation workout for someone who isn't on steroids is dumb. I recommend the push-pull workout. I do it 6 days a week. Look it up on T-nation. I don't follow the routine but I do push-pull starting with heavy compound movements and then do isolation from there. It is a high frequency, low volume. In other words, training multiple days a week and not too many exercises so you don't burn out.

Tarmyniatur · 2018-06-03T15:44:27+00:00

https://www.reddit.com/r/Fitness/wiki/phraks-gslp

FlyingSexistPig · 2018-06-03T23:03:28+00:00

Stronglifts 5x5. There's a phone app that just tells you what the fuck to do every time you go to the gym. Follow it and you'll see gains.

askTRP14 · 2018-06-03T17:24:46+00:00

Stronglifts or Phrak's GSLP.

Whisper · 2018-06-03T23:11:24+00:00

I kind of just do 5day isolation workouts

https://www.youtube.com/watch?v=_n5E7feJHw0

Simonowski · 2018-06-04T00:16:58+00:00

Stronglifts or Ice Cream fitness, which is basically Stronglifts with some extra exercises.

send_it_for_the_boys · 2018-06-04T12:13:45+00:00

3 day split. Push. Pull. Legs. Probably the best way to begin. This split allows you to do workouts to work the muscles that work together at once whether then random shit every day. Here’s some things I do.. Push-Bench, OHP, Incline, Cable chest flies, Weighted dips tris and chest version. Pull-DEADLIFT DEADLIFT DEADLIFT, barbell or trap bar, curls, and weighted pull-ups and chin-ups, rows, lat pull downs. On pull day use the eccentric to your advantage in every excercise that’s where most strength gets made. Legs- squats, leg press, lunges, also remember deadlifting works your legs pretty good if done correctly a deadlift is basically a standing leg press. Also throw in some core stuff every day, and maybe 10-15 minutes of cardio, personally I like sprints or I make the treadmill fully inclined and do a light jog. Btw I’m 5 11 and a half 187 lbs now when I started 2 years ago I was 154 lbs.

DoubleTimeRLTW · 2018-06-03T16:11:03+00:00

I’d recommend Starting Strength. Aesthetic results will vary, but that isnt the point of the program anyway. Will you look like you lift? Maybe, maybe not. Will you be absolutely strong as fuck? Definitely.

Id say do SS until you reach a 225 bench, 135 OHP, 315 squat, and 405 dead. Then worry about aesthetics.

EDIT:

Be aware that to do SS effectively, you’ll need to knock down upwards of 4000 calories a day. Rippetoe recommends 6000. You will get a fair amount of fat, but if you are just starting out, you need to be aware that now is the time where you can build strength at damn-near steroid levels, and you should capitalize on that. Fat will always be easier to burn than muscle is to gain, and newbie gains do not last forever.

sixseven89 · 2018-06-04T01:55:56+00:00

3x10 bench press 3x10 lat pull down (optional) 3x10 arm raises 3x10 curls 3x10 flys 50 situps

Title	What's a good beginner program
Author	dozzering
Upvotes	18
Comments	32
Date	June 3, 2018 3:31 PM UTC (8 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/8o98sk/whats_a_good_beginner_program/
Archive Link	https://theredarchive.com/r/askTRP/whats-a-good-beginner-program.99061 https://theredarchive.com/post/99061

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