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  1. #1
    More Experienced than a Senior mrwright's Avatar
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    Best gains for beginner?

    Hey all.
    Just wondering from some of you more experienced lifters,
    for a pretty much complete beginner, which is the best routine?

    Working the whole body every workout 3 times a week - A chest, bicep, tricep, back, shoulder an leg workout each time

    Or

    working separately back/biceps/forearms - chest/triceps - legs/shoulders

  2. #2
    I Am JEFIT Legend Deviation's Avatar
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    Not an expert here, but I'd worry less about isolation in the beginning. Perhaps someone else will chime in on this as well.

  3. #3
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    Depends a bit on your age. If you're still the right side of 30, your recovery will be better. I would suggest:-
    1. Whole body 3 times a week with rest day between each session.
    2. Stick with basic, compound exercises. Bench press/Pulldowns/Squats etc.. Rather than fancy isolations.
    3. Vary the bodypart exercise each session. So you need to have three different routines.
    4. Eat a lot. Remember even the pros don't gain while cut. So bulk up a bit while you gain. And I would concentrate on food, meat/fish/eggs, don't just rely on powders.
    5. As a rule do it Chest/Back/Shoulders/Biceps/Triceps, bit of rest, then Legs.
    Last edited by paul666; 05-25-2011 at 05:00 PM.

  4. #4
    More Experienced than a Senior mrwright's Avatar
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    Quote Originally Posted by paul666 View Post
    Depends a bit on your age. If you're still the right side of 30, your recovery will be better. I would suggest:-
    1. Whole body 3 times a week with rest day between each session.
    2. Stick with basic, compound exercises. Bench press/Pulldowns/Squats etc.. Rather than fancy isolations.
    3. Vary the bodypart exercise each session. So you need to have three different routines.
    4. Eat a lot. Remember even the pros don't gain while cut. So bulk up a bit while you gain. And I would concentrate on food, meat/fish/eggs, don't just rely on powders.
    5. As a rule do it Chest/Back/Shoulders/Biceps/Triceps, bit of rest, then Legs.
    I'm only 21 so the recovery should be alright,
    Do you have any suggestions as to exercises, preferably ones using basic machines or dumbells as i use a small gym with no major machines, barbells etc

    And thanks for the help everyone! Again, Jefit comes in useful!

  5. #5
    i'd go for something like this mate.

    Bench Press (if you don't have a spotter use dumbbells if you do use barbell)
    Dead Lift ( if absolute beginner, don't do these use a cable machine and row on that. you should do strengthening exercises for the lower back first and be VERY careful with technique)
    Bent-over Row (chin-ups/ pulldown if you'd prefer)
    Barbell squat (leg press if beginner again form very important)
    Shoulder Press
    Barbell Curl
    Skull crushers
    Lunges

    use 3x10 as a rule.

    Hope that helps mate.

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