Beginner needing advice

I think the split is plenty effective if you select the right exercises. Take out kickbacks and do skullcrushers. As for your back, be sure to get in pull ups and seated rows. Plus, you need to throw in legs doing squats, deads. I agree that you shouldn't do 2 isolation exercises. Do more compound exercises and the split routine will work for you.
 
I cant do pull ups and seated rows because I dont have the equipment but can anyone answer this below for me?


TH1 said:
Well I went onto the link Cynic gave me and I chose the one called Total Body Training and then went onto the site and chose chest,back,deltoids and quads for my compund exercises and biceps and triceps for my single-joint exercises. But what I want to know is how many different types of exercises do I have to do for each muscle? Also I want to be able to see my abs so what type of ab exercises should I do and how much cardio should I be doing?
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TH1 said:
I cant do pull ups and seated rows because I dont have the equipment but can anyone answer this below for me?
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Ab exercises will only make your abs stronger. What makes them show is a low body fat. Nothing else.

I chose the one called Total Body Training and then went onto the site and chose chest,back,deltoids and quads for my compund exercises and biceps and triceps for my single-joint exercises. But what I want to know is how many different types of exercises do I have to do for each muscle?
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One/day. Follow the directions. It's a 3x/wk workout.

Example:

Chest: Flat bench
Back: Horizontal row
Deltiods: Standing Military press
Quads: Front squats

Biceps: Barbell Curl
Tricep: DB tricep extension.

Those are your six for 1-2 weeks.

Now, don't neglect to read, comprehend, cherish and grok the full article. Don't do it half-azz are you'll get half-azz results.
 
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ALright thanks for answering my question about the routine but would cardio be alright to reduce body fat?
 
Do you have any links for HIIT because I dont know much about it and also for the routine do I have to do only exercises from the routine or is it alright to do other exercises that you didnt mention?
 
TH1 said:
But for the routine do I have to use some of the exercises you gave me or could I use some others
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you can do others, but make sure when you change it up 1-2 weeks later, you select a different grouping. IOW, don't choose bicep and tricep as your only single joint group.
 
I just wrote this article for my strength training site homegymsensei.com
You just might find this article useful TH1

This series covers the 3 most important aspects of setting up a strength training regimen, starting with basic aspects of a strength training routine like goal setting and planning to workout routines and exercise. This article deals with the first stage of a successful strength training routine, goals and a plan for reaching them.

Step I: Setting Goals
All goals, from successful entrepreneur to earning a doctorate starts off as an idea in your head. Writing down your goals on paper is a good step towards making those dreams a reality. Setting the goal of getting stronger and shaping your body is no different. So, the first step you must take is getting a notebook that you can dedicate to your new workout routine.

Once you have your notebook dedicate the first page to all of your goals, this can be anything from getting in shape for a healthier lifestyle or getting strong enough beat up your brother. Next, break down your goals by the amount of time you expect it to take to reach them. It’s a really good idea to set short and long term goals. Reaching short term goals gives you that extra boost you’ll need to sustain a long term fitness routine and reach some of your bigger, longer term goals. Here is a sample list of goals:

Short Term Goals:
1: Bench press 150 lbs.
2: Keep my routine going for at least a month
3: Be able to do 50 pushups

Long Term Goals:
1: Bench press 200 lbs.
2: Keep my routine going for 3 months
3: Do 100 pushups
4: Look good for prom

Step II: The Plan
Flip to the next blank page in your fitness journal and write a schedule for working out. A 3 day a week commitment is great for beginners because excessive strength training can damage the body, particularly if you haven’t been active lately. If possible, leave a day between every workout session. This allows your body to recuperate from the stress and rigors of strength training. If you can’t spread out your workout sessions, focus on one muscle group during each session. This will increase the effectiveness of your workouts and also prevent damage being done to your body.

Next, plan your workout routine. A good routine will include stretches to warm up your body. Stretching before workout sessions is also a good way to prevent injuries and remain limber. Starting off with a few pushups and crunches is also a great way to gear your body up for a tough weight training routine.

Now, get out your journal and set dates and times for your fitness sessions, be very specific and make sure you have enough to time warm up and cool down. Decide what muscle groups you’ll be working each day and design a workout routine specifically for yourself. This will prevent you from competing against Joe Blow next to you who has been regularly working out for the past 5 years and keep you on track to reach your goals.

Step III: Your First Workout
Your first workout ever is not going to be your “normal routine”. Rather, your going to use your first session to gauge how in-shape you are. Start with stretches of course and then perform some of these exercises to determine your physical condition: See how many crunches, sit, pull and chin ups you can do in a minute. Next, check your max. (Max means the maximum weight you can lift during an exercise.) You can do this with bench press, leg press, curling, chest press, shoulder press, squats, and almost any other strength training exercise. Next, you’re going to want to the amount of weight you can rep with every strength training exercise you plan to do. (To “rep” means to perform an exercise frequently without stopping.) Write down all your results in your fitness journal and date it. You’ll use this to track your progress which will also keep you motivated to continue your strength training routine.

That ends part I in this series. Part II will detail specific strength training routines designed to achieve certain goals such as body definition and muscle building. I hope you understand the importance of keeping a log of your fitness routine because it can mean the difference between exercising for a week and exercising for life!

Hikaru Watanabe
The HomeGymSensei
 
TH1 said:
I checked out some of those starter routines but alot of the equipment I dont have and I just need a simple routine also is it a good idea to do a workout for your whole body like biceps, chest and shoulders for each day or have one day for each muscle group?
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i dont know what equipment you have so i am guessing a bar ,bench,and some weights, if that is correct try this mostly compounds.
squats or hack squats if no rack
deadlifts
bench-press
bent over rows
standing-shoulder-press
chins if you can find somewhere to do it from
skullcrushers
curls

the advise hyrulianavenger gave was good advise the only thing i am in doubt about is stretching before weights,there is some evidence to proof that this fatigues the muscle to much and can actually lead to injury so just do a general warm up.
HIIT can be done on any peice of cardio equipment or on the roadits basicly like.
1min slow
1min fast
1min slow
1min fast
and so on it can be 2mins but not much more than that.do this for about 20 to 30mins no more,
you could also do some tabata

good luck:cool: :D
 
Cynic said:
you can do others, but make sure when you change it up 1-2 weeks later, you select a different grouping. IOW, don't choose bicep and tricep as your only single joint group.[/QUOTE

Actually what I meant was the actual exercise like for biceps you said to do Barbell curls, hammer curls or preacher curls but could I do different exercises for the biceps and other muscles? Also after the 8 weeks is up do I just start the routine all over again?
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Cynic said:
you can do others, but make sure when you change it up 1-2 weeks later, you select a different grouping. IOW, don't choose bicep and tricep as your only single joint group.
Click to expand...


I think what he meant was the exercises you gave him for the muscles does he have to use them like for biceps you told him to do barbell curls, hammer curls and preacher curls he wants to know if he has to use those for bicpes or if he can do others
 
TGE21 said:
I think what he meant was the exercises you gave him for the muscles does he have to use them like for biceps you told him to do barbell curls, hammer curls and preacher curls he wants to know if he has to use those for bicpes or if he can do others
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That is exactly what I meant like for tricpes you said to do Lying barbell or dumbbell triceps extensions, and pronated or supinated grip pressdowns but do I have to do those for triceps or could I do others?
 
TH1 said:
Cynic said:
you can do others, but make sure when you change it up 1-2 weeks later, you select a different grouping. IOW, don't choose bicep and tricep as your only single joint group.[/QUOTE

Actually what I meant was the actual exercise like for biceps you said to do Barbell curls, hammer curls or preacher curls but could I do different exercises for the biceps and other muscles?
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Ok, the Waterbury made this thing plug-n-play. You have five groupings for compound movement, but you select one exercise for four groups.

He also list five groups for single joint, but you select one exercise from two groups.

You wanted to do bicep and tricep, I used curl and extension as example. When you change it up 1-2 weeks later, do something like calf and hamstring. Don't select a different bicep and tricep exercise. Remember, it's called TOTAL BODY TRAINING.

Also after the 8 weeks is up do I just start the routine all over again?
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You could, but I would go onto something else. His "Waterbury Method" and "Art of Waterbury" programs are highly regarded.
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Say I do biceps as one of my single joint exercises you said for biceps to do Barbell curls, hammer curls or preacher curls would I have to do those or could I do conecentration curls or incline dumbbel curls?
 
Alright thanks for the routine but do you have any other routine I could do after I am done with the 8 weeks because the 2 Waterbury ones you gave me alot of those exercises I cant do and I need a routine for mainly my biceps,triceps,
chest,shoulders and back I dont need much for my legs
 
I read on some other articles that if you dont work out your lower body it causes all sorts of problems is that really true?
 
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