Reg Park’s Beginner’s Routine

fraser112

Im planning to start this routine on monday anyone got any comments on it or better yet done it?

Also what effect would swapping the front squat for all back squat have?

Reg Park’s Beginner’s Routine
Workout A:
Back Squats 5×5
Chin-Ups or Pull-Ups 5×5
Dips or Bench Press 5×5
Barbell Curls 2×10
Wrist Work 2×10
Calves 2×15-20



Workout B:
Front Squats 5×5
Rows 5×5
Standing Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
Wrist Work 2×10
Calves 2×15-20



Training Schedule:
Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, A and so forth.

Determinednoob

It's good. Switching front squats to back squats would be fine. The Front squats would hit the quads a bit more and hams a bit less. Im not sure what the wrist work is although I assume it is wrist curls and reverse wrist curls. I see a lot of people say doing those is a waste of time, but you can try it. For calves if you really need to build them you should do a straight leg and bent leg of some sort. If you want to get the most out of this or any similar beginner strength routine, you'll need to eat a lot of food. Im running Starting Strength which is similar and eating 4000 cals per day.

AntWrig

Solid Routine. I plan to revert back to something similar in the off season.

fraser112

It's good. Switching front squats to back squats would be fine. The Front squats would hit the quads a bit more and hams a bit less. Im not sure what the wrist work is although I assume it is wrist curls and reverse wrist curls. I see a lot of people say doing those is a waste of time, but you can try it. For calves if you really need to build them you should do a straight leg and bent leg of some sort. If you want to get the most out of this or any similar beginner strength routine, you'll need to eat a lot of food. Im running Starting Strength which is similar and eating 4000 cals per day.

thanks man great response. just a few questions
Whats a straight /bent leg?
You seem kinda big for ss haha you still progressing well? Calorie wise i am eating to loose weight and since ive never lifted my plan is to lift until i stop progressing for a few weeks then up to maintenance cals until i stall then go from there.

fraser112

Solid Routine. I plan to revert back to something similar in the off season.

Do you add anything else into it or just as above?
cheers for the response

AntWrig

Solid Routine. I plan to revert back to something similar in the off season.

Do you add anything else into it or just as above?
cheers for the response

Like Determinednoo mentioned you can add some accessory exercises but I would just stick to the basis. With that routine you will build a great foundation.

Determinednoob

It's good. Switching front squats to back squats would be fine. The Front squats would hit the quads a bit more and hams a bit less. Im not sure what the wrist work is although I assume it is wrist curls and reverse wrist curls. I see a lot of people say doing those is a waste of time, but you can try it. For calves if you really need to build them you should do a straight leg and bent leg of some sort. If you want to get the most out of this or any similar beginner strength routine, you'll need to eat a lot of food. Im running Starting Strength which is similar and eating 4000 cals per day.

thanks man great response. just a few questions
Whats a straight /bent leg?
You seem kinda big for ss haha you still progressing well? Calorie wise i am eating to loose weight and since ive never lifted my plan is to lift until i stop progressing for a few weeks then up to maintenance cals until i stall then go from there.

standing calf raises or calf presses on a leg press with locked knees vs seated calf raise with knees bent
im not that big or strong for someone who lifts, but thx. yes I have been progressing well although I'm 38 and the constant increases of weight are starting to wear me down pretty well now that im at work set weights of Squat - 250, Deadlift - 335, Bench - 185, OHP - 130, Power Cleans - 150, so I think I am gonna drop weight back a bit and start upping again just to get a bit of a deload in.

If you are a complete noob you may be able to make some gains while eating at maintenance for 3-4 months. I started out lifting and staying the same weight but losing fat and gaining muscle and strength for 3 months myself.

Determinednoob

Solid Routine. I plan to revert back to something similar in the off season.

Do you add anything else into it or just as above?
cheers for the response

Like Determinednoo mentioned you can add some accessory exercises but I would just stick to the basis. With that routine you will build a great foundation.

Yeah if you are completely new I wouldn't bother adding anything for awhile. Also if your goals are more about appearance that strength below is a good routine for that which is less forgiving of lower cals

http://forum.bodybuilding.com/showthread.php?t=147447933

fraser112

Thanks a bunch guys i will keep it all in mind.

So do you guys both agree you have to bulk to gain a good amount of muscle? After reading scoobies workshop i get confused on this subject both sides make good points

Determinednoob

Thanks a bunch guys i will keep it all in mind.

So do you guys both agree you have to bulk to gain a good amount of muscle? After reading scoobies workshop i get confused on this subject both sides make good points

Well you can slow bulk with a smaller surplus, but again you would need a routine more like the one I linked than a hardcore, fast progression strength routine

Also don't take everything from Scooby as gospel. If you want want to look at a ton of legit info on nutrition and lifting, look here http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners

fraser112

Thanks a bunch guys i will keep it all in mind.

So do you guys both agree you have to bulk to gain a good amount of muscle? After reading scoobies workshop i get confused on this subject both sides make good points

Well you can slow bulk with a smaller surplus, but again you would need a routine more like the one I linked than a hardcore, fast progression strength routine

Also don't take everything from Scooby as gospel. If you want want to look at a ton of legit info on nutrition and lifting, look here http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners

perfect thanks man