The Hamburgler
Spotter Loader
A beginner would be fine on those program's because their real 1RM is so much lower than their strength due to lack of co-ordination
A beginner would be fine on those program's because their real 1RM is so much lower than their strength due to lack of co-ordination
Lol...
Let's put a learner on Sheiko or smolov for giggles...
Exemplary 6- TI the weekly plan for training of the group of the novices
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Week 1
1 day (Monday)
1. Box squat
6 reps 2 sets, add+10[kg] do 5 reps 6 sets (42)
2. Dumbell bench
8 reps 6 sets (48)
3. Dumbell Flies
10 reps 5 sets (50)d>
4. Pull ups
6 reps 6 sets (36)
5. hanging leg raises
8 reps 5 sets (40)
3 day (Wednesday)
1. Incline bench
4 reps 2 sets, add +5[kg] do 4 reps 5 sets (28)
2. Push Ups (hands shoulder width)
8 reps 6 sets (48)
3.Deadlift from pins (bar should 1-2” below the knee cap)
5 reps 2 sets, add +10[kg] do 5 reps 2 sets,
add +15[kg] do 4 reps 5 sets (40)
4. Lunges
5 reps each leg for 5 sets. (25)
5. Hyperextension
10 reps 4 sets. (40)
5 day (Friday)
1. Box squat
6 reps 1 set, add +10[kg] do 5 reps 2 sets, add+15[kg] do 5 reps 5 sets (41)
2. Bench (close grip, index finger on the smooth)
6 reps 1 set, add +5[kg] do 6 reps 2 sets. add+10[kg] do 5 reps 5 sets (43)
3. Dumbell flies
10 reps 5 sets. (50)
4. Seated good mornings
5 reps 5 sets. (25)
5. Sport games ( G.P.P )
30 minutes (football, basketball, [n]/[tennis])d>
Week 2
1 day (Monday)
1. Box squat
8 reps 1 set, add +10[kg] do 6 reps 2 sets, add+20[kg] of 4 reps 5 sets (40)
2. Seated barbell press (behind the neck)
5 reps 2 sets, add+5[kg] do 5 reps 5 sets, (40)
3. Dumbell flies
10 reps 5 sets. (50)
4. Push ups (hands wider than shoulders)
10 reps 5 sets (50)
5. Hyperextension
10 reps 4 sets. (40)
3 day (Wednesday)
1. Deadlift from pins (bar is set 1- 2” above knee level)
6 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 5 reps 5 sets (38)
2. Incline bench press (average grip)
5 reps 1 set, add+5[kg] do 5 reps 2 sets, add+10[kg] do 4 reps 5 sets (35)
3. Tricep pushdowns
10 reps 5 sets (50)d>
4. Stiff leg deadlift
6 reps 5 sets (30)
5. Leg Press
8 reps 1 set, add+10[kg] do 8 reps 2 sets, add+20[kg] do 6 reps 4 sets (48)
6. Hanging leg raises
10 reps 4 sets. (40)
5 day (Friday)
1. Squat (no box)
6 reps 1 set, add+10[kg] do 6 reps 2 sets, add+15[kg] do 5 reps 4 sets (38)
2. Bench press (average grip)
5 reps 1 set, add+5[kg] do 5 reps 2 sets, add+10[kg] do 5 reps 5 sets (40)
3. Dumbell flies
10 reps 5 sets. (50)
4. Dips
8 reps 5 sets (40)
5. Seated Good mornings
5 reps 5 sets (25)
6. Sport games ( G.P.P.)
30-45 minutes
Week 3
1 day (Monday)
1. Box squat
8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 5 reps 5 sets (40)
2. Bench press (average grip)
8 reps 1 set, add+5[kg] do 6 reps 1 set, add+10[kg] do 4 reps 2 sets, add+15[kg] do 3 reps 4 sets(34)
3. Push ups (hands wider than shoulders)
10 reps 5 sets. (50)
4. Leg Press
8 reps 1 set, add+10[kg] do 8 reps 1 set, add+20[kg] do 6 reps 5 sets (46)
5. Standing Good mornings
5 reps 5 sets. (25)
3 day (Wednesday)
1. Deadlift to the knees
5 reps 1 set, add+10[kg] do 5 reps 2 sets, add+20[kg] do 4 reps 6 sets (39)
2. Dips (with weight)
6 reps 6 sets (36)
3. Tricep pushdowns
10 reps 5 sets (50)
4. Kettle ball squats (squat down holding a kettle ball with both hands. Squat down until the Hip joint is lower than the knee joint.)
5 reps 5 sets. (25)
5. hanging leg raises
10 reps 4 sets. (40)
5 day (Friday)
1. Bench Press
6 reps 1 set, Add+10[kg] do 5 reps 2 sets, Add+15[kg] do 5 reps 5 sets(41)
2. Squat (no Box)
6 reps 1 set, add+10[kg] do 5 reps 2 sets, add+20[kg] do 4 reps 5 sets (36)
3. Push ups (hands wider than shoulders)
8 reps 5 sets (40)
4. Tricep pushdowns
10 reps 5 sets (50)
5. straight leg sit ups
10 reps 5 sets (50)
6. Sport games (G.P.P)
30 minutes
Week 4
1 day (Monday)
1. Squat (no box)
8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 5 reps 5 sets (45)
2. Bench Press (average grip)
8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+15[kg] do 5 reps 4 sets (40)
3. Dips
8 reps 5 sets. (40)
4. Leg Press
8 reps 5 sets (40)
5. Seated Goodmornings
5 reps 5 sets. (25)
3 day (Wednesday)
1. Bench Press
6 reps 1 set, add+10[kg] do 5 reps 1 set, add+15[kg] do 4 reps 5 sets (31)
2. Deadlift From Pins (bar located 1-2” below the knee)
5 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg] do 4 reps 2 sets, add+25[kg] do 3 reps 4 sets (30)
3. Stiff leg deadlifts
6 reps 5 sets (30)
4. Dumbell Flies
10 reps 5 sets. (50)
5. Kettle ball squats
6 reps 6 sets. (25)
5 day (Friday)
1. Squat (no box)
6 reps 1 set, add+10[kg] do 6 reps 1 set, add+15[kg] do 6 reps 5 sets (42)
2. Bench press
8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 4 reps 5 sets (40)
3. Dumbell flies
10 reps 5 sets. (50)
4. Pushups (hands wider than shoulders)
8 reps 5 sets. (40)
5. Straight leg sit ups
10 reps 4 sets. (40)
6. hanging leg raises
10 reps 3 sets. (30)
Week 5
1 day (Monday)
1. Box squat
6 reps1 set, add+10[kg] do 6 reps 1 set, add+20[kg] do 5 reps 4 sets (32)
2. Bench Press
8 reps 1 set, add+10[kg] do 6 reps 1 set, add+15[kg] do 4 reps 5 sets (34)
3. Pushups (hands wider than shoulders)
6 reps 5 sets (30)
4. Squat
6 reps 1 set, add+10[kg] do 5 reps 1 set, add+15[kg] do 5 reps 4 sets (31)
5. hanging leg raises
10 reps 4 sets (40)
3 day (Wednesday)
1. Deadlift
5 reps 2 sets, add+10[kg] do 4 reps 2 sets, add+15[kg] do 4 reps 5 sets (38)
2. Bench Press (narrow grip Index finger on the smooth)
6 reps 1 set, add+10[kg] do 6 reps 5 sets (36)
3. Dumbell Flies
10 reps 5 sets. (50)
4. Kettle ball Squats
5 reps 5 sets. (25)
5. Hyperextension
8 reps 4 sets. (32)
5 day (Friday)
1. Incline bench (average grip)
4 reps 5 sets. (20)
2. Squat (no box)
6 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg] do 4 reps 2 sets, add+25[kg] do 3 reps 3 sets (28)
3. Bench press
5 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg]. do 5 reps 5 sets (35)
4. Leg press
8 reps 1 set, add+10[kg] do 8 reps 2 sets, add+15[kg] do 8 reps 4 sets (56)
5. Sport games (G.P.P)
30-40 minutes
Week 6
1 day (Monday)
1. Squat (no box)
5 reps 1 set, add+10[kg], do 4 reps 1 set, add+20[kg] do 3 reps 2 sets, add+30[kg] do 2 reps 3 sets (21)
2. Bench Press
6 reps 1 set, add+10[kg] do 5 reps 1 sets, add+20[kg] do 4 reps 1 set, add+25[kg] do 3 reps 4 sets (27)
3. Dumbell Flies
10 reps 5 sets (50)
4. Hanging leg raises
10 reps 4 sets (40)
3 day (Wednesday)
1. Deadlift (standing on blocks 3-4”)
4 reps 2 sets, add+10[kg] do 3 reps 4 sets (20)
2. Seated barbell press (behind the neck)
5 reps 1 sets, add+5[kg] do 4 reps 5 sets (25)
3. Dips
5 reps 5 sets (25)
4. Deadlift from Pins (pins are located 1-2” below the knee)
4 reps 1 set, add+10[kg] do 4 reps 1 set, add+20[kg] do 3 reps 4 sets (20)
5. Hyperextension
8 reps 4 sets (32)
5 day (Friday)
1. Squat (no box)
6 reps 1 set, add+10[kg] do 6 reps 2 sets . add+15[kg] do 6 reps 4 sets (42)
2. Bench press
8 reps 1 set, add+10[kg] do 6 reps 1 set, add+15[kg] do 5 reps 5 sets (39)
3. Kettle ball squats
5 reps 5 sets (25)
4. Stiff leg deadlift
5 reps 5 sets (25)
5. Sport games (G.P.P)
20-30 minutesd>
nazzy do you actually know any other novice programs?
list some
Sheiko for beginners...
It's a very good routine but I would suggest Starting Strength over Strong Lifts
Medhi: Fat guy that took 10 years to build a 480lb deadlift and created the routine from mish-mashing other routines he found on the internet
Rippetoe: 7 plate deadlifter, trained hundreds of successful powerlifters, created starting strength with help of bill starr, ron kilgore, glenn pendlay (700lb deadlifter, 600lb squatter) etc all successful lifters and trainers
inb4 SL vs SS...oh, too late. Well, since it's already been brought up, here's my take on things:
If you're already competent at the main lifts, do SS. If you want to do power cleans, do SS. If you're not very good at the lifts, do SL. You'll be starting lighter than in SS, progressing a little more gently (no adding 10lb per session onto your squats for the first 2 weeks), and getting more volume into each session. So long as you learn the lifts properly and emphasise form above all else from day 1, SL will give you a better foundation in setting up the right motor pathways for the lifts.
Whether you do SL or SS, I think the book SS is worth its weight in gold for the exercise instruction. SL is pretty brief on the instructional side of things, so without the information found in SS you probably won't benefit from SL quite as much as you could otherwise.
I do think that some form of vertical pull and some form of horizontal pull should be in any cookie-cutter program, and that they should be worked just as much as the pushes.
How do I go about balancing a program with the push pull aspect? Is it a matter of making sure the number of push reps equals the number of pull reps for each workout? Or do I have to take into account that some exercises have a higher push/pull factor than others or that its upper body/lower body? eg Bench > Overhead press due to weight being much greater?
So lets say for example for this workout:
Squats 3 x 5 (15 push)
Overhead Press 3 x 5 (15 push)
Deadlift 3 x 5 (15 Pull)
Pull Ups 3 x 10 (30 Pull)
Total 30 push : 45 pull
would this be balanced, even though pull > push, the weights with the push is greater than the pull and hence it balances out?
>hurr your view on strength training has changed in the last 1.5 years your current view is invalid
How do I go about balancing a program with the push pull aspect? Is it a matter of making sure the number of push reps equals the number of pull reps for each workout?
I still think starting strength is a good starting point for a lot of lifters.
I don't think it's perfect but as a cookie cutter program for total beginners it works pretty well.
That and the lats internally rotate the shoulder too, which catches a lot of people out
"Oh my shoulders are rounded, I'll do lat Pulldowns and DB rows"
Then f*ckin bang, blown cuff