Routines for Beginners

[KST]

Can anybody give me some advice towards a good gym routine for someone just starting weight training?

I've always been physically fit like, playing loads of different sports but I want to start weight training and adding a bit muscle. I'm 17, and 10st 8lb.

Anybody got any suggestions towards what excercises I should be doing, what I should be eating etc?

[Lewberry pie]

ripptoe starting strength

[Titus]

Look up 'Starting Strength' by Mark Rippetoe and run that for a while. At your height and weight. At 10st8, 17yo just focus on eating a lot of minimally processed food, with several portions of fruit and veg a day.

As a lifting 'noob', you're going to want to nail the barbell back squat, deadlift and bench press (the first two most importantly imo) as they're great exercises and 99% of routines will include those exercises.

If you don't fancy starting strength, you could try a PHAT training programme, where the first two days are heavy compound movements like starting strength, then you have a rest day before 3 days focussed more on the hypertrophy rep range.

[KST]

Originally Posted by Titus

Look up 'Starting Strength' by Mark Rippetoe and run that for a while. At your height and weight. At 10st8, 17yo just focus on eating a lot of minimally processed food, with several portions of fruit and veg a day.

As a lifting 'noob', you're going to want to nail the barbell back squat, deadlift and bench press (the first two most importantly imo) as they're great exercises and 99% of routines will include those exercises.

If you don't fancy starting strength, you could try a PHAT training programme, where the first two days are heavy compound movements like starting strength, then you have a rest day before 3 days focussed more on the hypertrophy rep range.

Cheers mate. I'll defnitely have a neb at that.

[Titus]

Originally Posted by KST

Cheers mate. I'll defnitely have a neb at that.

I'll PM you a template if you like?

[KST]

Originally Posted by Titus

I'll PM you a template if you like?

Aye please, that'd be great.

[gizmoganzee]

There yer gan mate

http://www.readytogo.net/smb/showthr...=706255&page=5

[PhilSAFC]

Originally Posted by gizmoganzee

There yer gan mate

http://www.readytogo.net/smb/showthr...=706255&page=5

[gizmoganzee]

Originally Posted by PhilSAFC

What yer laughing about man! This serious stuff and yer dinnit have to gan in an iron mill with a load of posers.

Find a place with decent machines, it's safer, you don't need spotters and you can work yer socks off for 40 mins and gain significant benefits. Whether it's bulking up, conditioning or endurance it works.

The hardest thing for some people to grasp is working to failure, that means the last rep you can possibly squeeze out.

If your failure rep is between 8-12 your gonna get bulk, power, speed and strength.

Failure rep 13-18 conditioning, toning

Failure rep 18-25 Endurance

Don't need to do these super sets and all that malarkey, Just one set per machine and twice through and just remember to not do simultaneous muscle groups.

It takes a bit of fiddling to get the right weight on the stack for each set, but that's all.

Try it I'll take any feedback you give me!

[Lewberry pie]

Originally Posted by gizmoganzee

What yer laughing about man! This serious stuff and yer dinnit have to gan in an iron mill with a load of posers.

Find a place with decent machines, it's safer, you don't need spotters and you can work yer socks off for 40 mins and gain significant benefits. Whether it's bulking up, conditioning or endurance it works.

The hardest thing for some people to grasp is working to failure, that means the last rep you can possibly squeeze out.

If your failure rep is between 8-12 your gonna get bulk, power, speed and strength.

Failure rep 13-18 conditioning, toning

Failure rep 18-25 Endurance

Don't need to do these super sets and all that malarkey, Just one set per machine and twice through and just remember to not do simultaneous muscle groups.

It takes a bit of fiddling to get the right weight on the stack for each set, but that's all.

Try it I'll take any feedback you give me!

after I've stalled on starting strength I'll give it a go