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So you want to start lifting? Great!

FujiberryFujiberry Posts: 400Member Member Posts: 400Member Member
Just a brief note/point that I wanted to make since I've seen a lot of friends offline make this mistake recently. :)

If you just started or have been lifting for only a few months, don't do any of those split routines. Split routine meaning this:

- Monday: Biceps, Chest [Bicep curls, dumbbell chest flys, ... ]
- Tuesday: Hamstrings, Back [Cable Kickbacks, Good Mornings, ...]
- Wednesday: Shoulders, Triceps [Shrugs, Tricep kickbacks, ... ]
- etc, etc.

You don't need those separate days. You don't need isolation exercises. Splits like that are for intermediates. A lot of isolation work won't do you a lot of good if you don't have a good muscle base. Think of them us 'touch-up work' or as the 'decoration' to your plain frosted cake.

Focus on compound lifts.

Compound Lifts:
- bench
- squat
- deadlift
- pull ups
- rows
- military press

If you still want a split instead of a full body workout of compound lifts, do an upper/lower split, like this:

Workout A: Upper
- Bench
- Pull ups
- Rows
- Military Press

Workout B: Lower
- Squat
- Deadlift
- Leg Press
- Calf Raises

Alternate, and workout every other day.

If you have a great muscle imbalance where one side is very, very clearly so much stronger than the other, where one side is completely dominant (as in my fellow fencers out there), then feel free to add a bit of isolation/unilateral work to try and even yourself out.

Have a good day, everyone~!


Good beginner programs include:

Starting Strength
Strong Lifts
New Rules of Lifting for Men/Women
All Pro's
Strong Curves

Some are/can be free. Just look on google or at Bodybuilding.com


Any other suggestions? :)
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Replies

  • iPlatanoiPlatano Posts: 487Member Member Posts: 487Member Member
    Good and informative post.

    BUMP!
  • FujiberryFujiberry Posts: 400Member Member Posts: 400Member Member
    ^^^^^ THIS
  • HanamiDangoHanamiDango Posts: 456Member Member Posts: 456Member Member
    Thank you for this post and thank you to every who has input too. :flowerforyou:
  • RECowgillRECowgill Posts: 881Member Member Posts: 881Member Member
    Here's a very good standing overhead press video, goes over some of the nuances in getting the form just right. Follow his advice and you'll improve your lifting:

    There are several different bent over barbell rows, but the one to learn IMO is the Pendlay Row: Nothing is better for building a strong back and biceps. Bent over rows are why you don't need to waste your time with dumbbell curls or any other bicep curls.
  • vera_sweetvera_sweet Posts: 7Member Member Posts: 7Member Member
    This is neat! Thanks for all the useful info here!
  • FujiberryFujiberry Posts: 400Member Member Posts: 400Member Member
    There's also a brief breakdown of some of the muscle groups engaged during compounds vs. isolations:
    http://www.aworkoutroutine.com/compound-exercises-vs-isolation-exercises/
  • teresamwhiteteresamwhite Posts: 947Member Member Posts: 947Member Member
    In so I can keep the videos handy...


    Thanks for the advice! It's much appreciated!
  • janer4jcjaner4jc Posts: 262Member Member Posts: 262Member Member
    Very helpful. Thanks.
  • FujiberryFujiberry Posts: 400Member Member Posts: 400Member Member
    There's also a brief breakdown of some of the muscle groups engaged during compounds vs. isolations:
    http://www.aworkoutroutine.com/compound-exercises-vs-isolation-exercises/

    And there's more video breakdowns here:
    http://forum.bodybuilding.com/showthread.php?t=118920551
  • MhgretschMhgretsch Posts: 302Member Member Posts: 302Member Member
  • kethry70kethry70 Posts: 404Member Member Posts: 404Member Member
    Tagging and thanks for the great info and links!
  • foxcities2014foxcities2014 Posts: 3Member Member Posts: 3Member Member
    good stuff!
  • lin7604lin7604 Posts: 3,029Member Member Posts: 3,029Member Member
    following!
  • sissiluvsissiluv Posts: 2,207Member Member Posts: 2,207Member Member
    So in for this, thank you! c:
  • SuperC_85SuperC_85 Posts: 393Member Posts: 393Member
    Bump to read a bit later :smile:
  • chrisdaveychrisdavey Posts: 9,940Member Member Posts: 9,940Member Member
    Great post OP :smile:

    Your point about a split being for intermediates is very valid. I don't know how many people I see in the gym doing their "arm days" when there is definitely no strength base built yet.

    One thing I will mention is that even though I am a huge fan of compound lifts they aren't actually "required". For people with injuries or mobility issues some of these can actually be dangerous so it is important to make sure that you are able to do them safely. And there is no reason why you can't switch in leg presses for squats while you work on hip/ankle mobility for example.

    Some machines I actually prefer than free weights too like chest supported rows instead of bent over rows. Much harder to cheat and many people have an issue with keeping core tightness.

    But just being nitpicky :tongue:

    And one thing you will notice with all the beginner programs is they all provide progressive overload. That is most important. If you continue to do what you could do last week then there won't be adequate stimulus for change. This can be in the form of volume or intensity.
  • ElektrolyfeElektrolyfe Posts: 151Member Member Posts: 151Member Member
    As an additional alternative (if they are going the split route) I would recommend a Push/Pull/Legs split.
  • skittlesnhoneyskittlesnhoney Posts: 722Member Member Posts: 722Member Member
    In for the info
  • shmerekshmerek Posts: 963Member Member Posts: 963Member Member
    As an additional alternative (if they are going the split route) I would recommend a Push/Pull/Legs split.
    +1
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