Beginners program

[0ni]

that feel when practically a 5 plate deadlift, 3 plate squat and 0 plate bench
that feel when practically 60kg
that feel when practically a crossfitter
that feel when I can't even complete Grace

 

[0ni]

that feel when practically a 5 plate deadlift, 3 plate squat and 0 plate bench
that feel when practically 60kg
that feel when practically a crossfitter
that feel when I can't even complete Grace

 

[wingman]

that feel when practically a 5 plate deadlift, 3 plate squat and 0 plate bench
that feel when practically 60kg
that feel when practically a crossfitter
that feel when I can't even complete Grace

but grace has nothing at all to do with deadlift, squat or bench

 

[wingman]

that feel when practically a 5 plate deadlift, 3 plate squat and 0 plate bench
that feel when practically 60kg
that feel when practically a crossfitter
that feel when I can't even complete Grace

but grace has nothing at all to do with deadlift, squat or bench

 

[Jimmy123]

Hi PTC just started your program, wondering if there is a rest period in between sets you advise? First go I went relatively light weights to ensure I could move tomorrow and rested 1minute between sets, will look to increase regularly

cheers

 

[Jimmy123]

Hi PTC just started your program, wondering if there is a rest period in between sets you advise? First go I went relatively light weights to ensure I could move tomorrow and rested 1minute between sets, will look to increase regularly

cheers

 

[adamklam]

Hi PTC just started your program, wondering if there is a rest period in between sets you advise? First go I went relatively light weights to ensure I could move tomorrow and rested 1minute between sets, will look to increase regularly

cheers

It's covered somewhere in this monster thread, but only rest as long as you need to make all the reps in each set.

 

[adamklam]

Hi PTC just started your program, wondering if there is a rest period in between sets you advise? First go I went relatively light weights to ensure I could move tomorrow and rested 1minute between sets, will look to increase regularly

cheers

It's covered somewhere in this monster thread, but only rest as long as you need to make all the reps in each set.

 

[Tim67]

You are a beginner if you cant bench 100kg, squat 140kg and deadlift 180kg. I dont care what your bodyweight is, get bigger, its why your lifting. Bodyweight is not an excuse.
...

Now, if your a beginner, here is what you need to do, for between 3-12 months.

Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
SLDL 3 x 8
BB curl 3 x 8

Do this 3 times a week. Progressively add weight.

Newbie to the forum - I've been out of the gym for about three years, drinking on the couch instead, so needless to say I'm in need of some work. I'm 45yo, 180cm, 82kg and weak as p....

I've cut out the alcohol altogether, started a diet of 2700kcal - 200gm protein, 20% fat, rest carbs (obviously). Taking flaxseed oil in shakes, multivitamins, lots of water, and sleep. Eating as clean as I know how (based on info in Tom Venuto's BFFM). God, I'm eating a lot now!

I've just done a week at the gym, by coincidence doing something similar to this program but mostly machines (leg press, seated hamstring curl, machine chest press, narrow grip pulldown, military press, DB curl - all 3 x 8ish, Mon, Wed, Fri).

This program makes sense to me so I'm going to give it a go. Couple of questions:

I feel I should continue with the machines for about 3-4 weeks first so I don't fall over in the squat rack (ie build general strength a bit first). Am I wasting my time with the machines? I know free weights are going to be better, but I really have very little strength right now, especially upper body and core.

How do I work out what I can lift when I start the program? I found a converter on here to estimate 1rm for bench press, but what about squats and DL? I searched but couldn't find anything, a link to some info on this would be great.

 

[Tim67]

You are a beginner if you cant bench 100kg, squat 140kg and deadlift 180kg. I dont care what your bodyweight is, get bigger, its why your lifting. Bodyweight is not an excuse.
...

Now, if your a beginner, here is what you need to do, for between 3-12 months.

Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
SLDL 3 x 8
BB curl 3 x 8

Do this 3 times a week. Progressively add weight.

Newbie to the forum - I've been out of the gym for about three years, drinking on the couch instead, so needless to say I'm in need of some work. I'm 45yo, 180cm, 82kg and weak as p....

I've cut out the alcohol altogether, started a diet of 2700kcal - 200gm protein, 20% fat, rest carbs (obviously). Taking flaxseed oil in shakes, multivitamins, lots of water, and sleep. Eating as clean as I know how (based on info in Tom Venuto's BFFM). God, I'm eating a lot now!

I've just done a week at the gym, by coincidence doing something similar to this program but mostly machines (leg press, seated hamstring curl, machine chest press, narrow grip pulldown, military press, DB curl - all 3 x 8ish, Mon, Wed, Fri).

This program makes sense to me so I'm going to give it a go. Couple of questions:

I feel I should continue with the machines for about 3-4 weeks first so I don't fall over in the squat rack (ie build general strength a bit first). Am I wasting my time with the machines? I know free weights are going to be better, but I really have very little strength right now, especially upper body and core.

How do I work out what I can lift when I start the program? I found a converter on here to estimate 1rm for bench press, but what about squats and DL? I searched but couldn't find anything, a link to some info on this would be great.

 

[adamklam]

Newbie to the forum - I've been out of the gym for about three years, drinking on the couch instead, so needless to say I'm in need of some work. I'm 45yo, 180cm, 82kg and weak as p....

I've cut out the alcohol altogether, started a diet of 2700kcal - 200gm protein, 20% fat, rest carbs (obviously). Taking flaxseed oil in shakes, multivitamins, lots of water, and sleep. Eating as clean as I know how (based on info in Tom Venuto's BFFM). God, I'm eating a lot now!

I've just done a week at the gym, by coincidence doing something similar to this program but mostly machines (leg press, seated hamstring curl, machine chest press, narrow grip pulldown, military press, DB curl - all 3 x 8ish, Mon, Wed, Fri).

This program makes sense to me so I'm going to give it a go. Couple of questions:

I feel I should continue with the machines for about 3-4 weeks first so I don't fall over in the squat rack (ie build general strength a bit first). Am I wasting my time with the machines? I know free weights are going to be better, but I really have very little strength right now, especially upper body and core.

How do I work out what I can lift when I start the program? I found a converter on here to estimate 1rm for bench press, but what about squats and DL? I searched but couldn't find anything, a link to some info on this would be great.

go straight for the free weights.

start with an empty barbell for all movements.

As you are increasing weight by 2.5kg after each session that you complete all the reps, it doesn't matter what your 1rm is at the start.

 

[adamklam]

Newbie to the forum - I've been out of the gym for about three years, drinking on the couch instead, so needless to say I'm in need of some work. I'm 45yo, 180cm, 82kg and weak as p....

I've cut out the alcohol altogether, started a diet of 2700kcal - 200gm protein, 20% fat, rest carbs (obviously). Taking flaxseed oil in shakes, multivitamins, lots of water, and sleep. Eating as clean as I know how (based on info in Tom Venuto's BFFM). God, I'm eating a lot now!

I've just done a week at the gym, by coincidence doing something similar to this program but mostly machines (leg press, seated hamstring curl, machine chest press, narrow grip pulldown, military press, DB curl - all 3 x 8ish, Mon, Wed, Fri).

This program makes sense to me so I'm going to give it a go. Couple of questions:

I feel I should continue with the machines for about 3-4 weeks first so I don't fall over in the squat rack (ie build general strength a bit first). Am I wasting my time with the machines? I know free weights are going to be better, but I really have very little strength right now, especially upper body and core.

How do I work out what I can lift when I start the program? I found a converter on here to estimate 1rm for bench press, but what about squats and DL? I searched but couldn't find anything, a link to some info on this would be great.

go straight for the free weights.

start with an empty barbell for all movements.

As you are increasing weight by 2.5kg after each session that you complete all the reps, it doesn't matter what your 1rm is at the start.

 

[D1cko]

Newbie to the forum - I've been out of the gym for about three years, drinking on the couch instead, so needless to say I'm in need of some work. I'm 45yo, 180cm, 82kg and weak as p....

I've cut out the alcohol altogether, started a diet of 2700kcal - 200gm protein, 20% fat, rest carbs (obviously). Taking flaxseed oil in shakes, multivitamins, lots of water, and sleep. Eating as clean as I know how (based on info in Tom Venuto's BFFM). God, I'm eating a lot now!

I've just done a week at the gym, by coincidence doing something similar to this program but mostly machines (leg press, seated hamstring curl, machine chest press, narrow grip pulldown, military press, DB curl - all 3 x 8ish, Mon, Wed, Fri).

This program makes sense to me so I'm going to give it a go. Couple of questions:

I feel I should continue with the machines for about 3-4 weeks first so I don't fall over in the squat rack (ie build general strength a bit first). Am I wasting my time with the machines? I know free weights are going to be better, but I really have very little strength right now, especially upper body and core.

How do I work out what I can lift when I start the program? I found a converter on here to estimate 1rm for bench press, but what about squats and DL? I searched but couldn't find anything, a link to some info on this would be great.

Well done for getting started mate...I agree with adam, start with free weights, the bar only if need be. You will be surprised how quickly 2.5-5kg every week will get heavy. Good luck.

 

[D1cko]

Newbie to the forum - I've been out of the gym for about three years, drinking on the couch instead, so needless to say I'm in need of some work. I'm 45yo, 180cm, 82kg and weak as p....

I've cut out the alcohol altogether, started a diet of 2700kcal - 200gm protein, 20% fat, rest carbs (obviously). Taking flaxseed oil in shakes, multivitamins, lots of water, and sleep. Eating as clean as I know how (based on info in Tom Venuto's BFFM). God, I'm eating a lot now!

I've just done a week at the gym, by coincidence doing something similar to this program but mostly machines (leg press, seated hamstring curl, machine chest press, narrow grip pulldown, military press, DB curl - all 3 x 8ish, Mon, Wed, Fri).

This program makes sense to me so I'm going to give it a go. Couple of questions:

I feel I should continue with the machines for about 3-4 weeks first so I don't fall over in the squat rack (ie build general strength a bit first). Am I wasting my time with the machines? I know free weights are going to be better, but I really have very little strength right now, especially upper body and core.

How do I work out what I can lift when I start the program? I found a converter on here to estimate 1rm for bench press, but what about squats and DL? I searched but couldn't find anything, a link to some info on this would be great.

Well done for getting started mate...I agree with adam, start with free weights, the bar only if need be. You will be surprised how quickly 2.5-5kg every week will get heavy. Good luck.

 

[vonfram88]

Newbie to the forum - I've been out of the gym for about three years, drinking on the couch instead, so needless to say I'm in need of some work. I'm 45yo, 180cm, 82kg and weak as p....

I've cut out the alcohol altogether, started a diet of 2700kcal - 200gm protein, 20% fat, rest carbs (obviously). Taking flaxseed oil in shakes, multivitamins, lots of water, and sleep. Eating as clean as I know how (based on info in Tom Venuto's BFFM). God, I'm eating a lot now!

I've just done a week at the gym, by coincidence doing something similar to this program but mostly machines (leg press, seated hamstring curl, machine chest press, narrow grip pulldown, military press, DB curl - all 3 x 8ish, Mon, Wed, Fri).

This program makes sense to me so I'm going to give it a go. Couple of questions:

I feel I should continue with the machines for about 3-4 weeks first so I don't fall over in the squat rack (ie build general strength a bit first). Am I wasting my time with the machines? I know free weights are going to be better, but I really have very little strength right now, especially upper body and core.

How do I work out what I can lift when I start the program? I found a converter on here to estimate 1rm for bench press, but what about squats and DL? I searched but couldn't find anything, a link to some info on this would be great.

Do something other than Dumbell curls. Curls are for the beach and you want to be stronger. A Dumbell upright row will work more muscle groups and also stimulate your biceps. They get worked in your other rowing and lat movements also. If the Dumbell upright row hurts your ac, change the torso angle.

You need for your time in the gym to be efficient and at your age (our age) you also need to be careful about connective tissue injury. Muscles are supposed to suffer a bit of trauma, tendons a lot less, and ligaments none what so ever. So movements that put too much torque on your lumbar-sacral region like stiff leg deadlifts need to be reconsidered. Regular deads or a rickshaw machine would be just fine.

Forget about the max lift calculators if you have just started training, they will not be accurate.

 

[vonfram88]

Newbie to the forum - I've been out of the gym for about three years, drinking on the couch instead, so needless to say I'm in need of some work. I'm 45yo, 180cm, 82kg and weak as p....

I've cut out the alcohol altogether, started a diet of 2700kcal - 200gm protein, 20% fat, rest carbs (obviously). Taking flaxseed oil in shakes, multivitamins, lots of water, and sleep. Eating as clean as I know how (based on info in Tom Venuto's BFFM). God, I'm eating a lot now!

I've just done a week at the gym, by coincidence doing something similar to this program but mostly machines (leg press, seated hamstring curl, machine chest press, narrow grip pulldown, military press, DB curl - all 3 x 8ish, Mon, Wed, Fri).

This program makes sense to me so I'm going to give it a go. Couple of questions:

I feel I should continue with the machines for about 3-4 weeks first so I don't fall over in the squat rack (ie build general strength a bit first). Am I wasting my time with the machines? I know free weights are going to be better, but I really have very little strength right now, especially upper body and core.

How do I work out what I can lift when I start the program? I found a converter on here to estimate 1rm for bench press, but what about squats and DL? I searched but couldn't find anything, a link to some info on this would be great.

Do something other than Dumbell curls. Curls are for the beach and you want to be stronger. A Dumbell upright row will work more muscle groups and also stimulate your biceps. They get worked in your other rowing and lat movements also. If the Dumbell upright row hurts your ac, change the torso angle.

You need for your time in the gym to be efficient and at your age (our age) you also need to be careful about connective tissue injury. Muscles are supposed to suffer a bit of trauma, tendons a lot less, and ligaments none what so ever. So movements that put too much torque on your lumbar-sacral region like stiff leg deadlifts need to be reconsidered. Regular deads or a rickshaw machine would be just fine.

Forget about the max lift calculators if you have just started training, they will not be accurate.

 

[jj80]

The best compound movement that also hits the biceps is chin ups. You can do curls as well, but these alone, especially when you start weighted pull ups, will give you strong arms.

 

[jj80]

The best compound movement that also hits the biceps is chin ups. You can do curls as well, but these alone, especially when you start weighted pull ups, will give you strong arms.

 

[Tim67]

Thanks for all the advice. I was mainly worried about injuring myself jumping straight back into free weights, but sounds like I just need to start more conservative. I tend to push myself so I'll need to be a bit careful to start with. I was squatting, DB pressing, SLDL, upright rows etc in an upper/lower split when I last trained, but as I said that was years ago. I'm pretty sure I could push out a set of 80kg squats, but I'll start lower and work my way back.

I was intending on following the program exactly as outlined by the OP. I just want to get stronger for now and if that means (as I expect) that I look stronger then I'll be happy with that. I have no intentions on competing in a BB contest. I would probably prefer (assisted) chins over curls as it seems they would add to overall strength more, but the OP seemed to know what he was talking about...

 

[Tim67]

Thanks for all the advice. I was mainly worried about injuring myself jumping straight back into free weights, but sounds like I just need to start more conservative. I tend to push myself so I'll need to be a bit careful to start with. I was squatting, DB pressing, SLDL, upright rows etc in an upper/lower split when I last trained, but as I said that was years ago. I'm pretty sure I could push out a set of 80kg squats, but I'll start lower and work my way back.

I was intending on following the program exactly as outlined by the OP. I just want to get stronger for now and if that means (as I expect) that I look stronger then I'll be happy with that. I have no intentions on competing in a BB contest. I would probably prefer (assisted) chins over curls as it seems they would add to overall strength more, but the OP seemed to know what he was talking about...