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Evilcyber
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« on: July 10, 2010, 06:45:19 AM » |
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Most beginners who come here and ask about loads of exercises and complicated workout plans soon realize that they are making it too hard on themselves. Because if you are new to working out, all you need is compound exercises (those that work many muscles at once) and whole body workouts 2-3 times a week. Yes, making great progress is as easy as doing push-ups and pull-ups! Experienced bodybuilders know that if you don't get those basics of your strength down and instead move to complicated plans with isolation exercises (those that work only one muscle) too early, you may not even hit the muscles those exercises are designed for. More is not always better! To give you an idea about where you are standing, Scooby, Mike and I brainstormed our knowledge and found these two numbers useful: If you can't do 30 push-ups and 7 pull-ups with good form, you will get the best gains with one of the beginner plans we put together right here and right here. |
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« Last Edit: December 20, 2011, 02:28:43 PM by Scooby »
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Soc187
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« Reply #1 on: July 10, 2010, 07:15:14 AM » |
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Hey EvilCyber, im no longer a teen (just turned 20) but when i started working out neither my uncle (who is into body building) or the guy at the gym who designed a workout for me stressed the importance or bodyweight exercises (pushups, pullups etc) and the gym guy just had me on all machines. I know realise this was stupid but even now i cant do any pullups (yet) and definately cant do more than 15 normal pushups. Would you recommend i start all over again with basic exercises or just continue with my current workout and incorporate these basics into it? I've been working out for under a year and my aim is to build muscle. Will not having layed the proper foundations of bpdyweight exercises hinder any future gains or how i develope?
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Lifting form -- PDIntensity = % of 1rm. Not how hard you think you are working.
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Evilcyber
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« Reply #2 on: July 10, 2010, 07:24:15 AM » |
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Some of the stabilizers you need during isolation exercises may not be developed enough yet. Of course you do have developed some strength and therefore my recommendation would be to build an intermediate workout designed around those two bodyweight exercises. Scooby's intermediate might give you an idea. |
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Soc187
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« Reply #3 on: July 10, 2010, 07:35:41 AM » |
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Some of the stabilizers you need during isolation exercises may not be developed enough yet. Of course you do have developed some strength and therefore my recommendation would be to build an intermediate workout designed around those two bodyweight exercises. Scooby's intermediate might give you an idea. Yes, this is the exact problem i was worried about when i realised that Machines didnt use any stabilizer muscles and why i promptly chances to free weights and have since quit the gym. I am already doing this intermediate workout, almost exercise for exercise but with some variations (eg tricep extension rather than french press and 3 sets of lunges and 3 sets of squats rather that 6 sets of lunges). So this workout is fine for me, even though i dont have the basics mastered yet? |
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Lifting form -- PDIntensity = % of 1rm. Not how hard you think you are working.
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Evilcyber
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« Reply #4 on: July 10, 2010, 10:07:23 AM » |
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I'd say yes, because what you did so far was not all for nothing. Just incorporate the basics into your workout plan until you mastered them. And even later the occasional revisit is not wrong  |
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Easterner
Applying Gnome
Reputation Power: 1
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« Reply #5 on: July 10, 2010, 11:28:28 AM » |
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How quickly would you expect someone to get better at push-ups and pull-ups? Like 1 more rep every week, or improvements every session?
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Evilcyber
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« Reply #6 on: July 10, 2010, 12:48:26 PM » |
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Everyone is different - some progress faster, some slower. I would say expect 1-3 more push-ups per week and 1 more pull-up every 2-3 weeks.
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Anton
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« Reply #7 on: July 10, 2010, 03:18:47 PM » |
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Darn. New goal: 7 pullups.
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Evilcyber
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« Reply #8 on: July 11, 2010, 12:42:16 PM » |
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You got it what it takes, Anton!  |
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thepcadler
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« Reply #9 on: July 17, 2010, 05:55:33 PM » |
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I often see people posting here that are new to fitness and ask about loads of exercises and complicated workout plans. You are making it too hard on yourself! If you are just starting out all you need is compound exercises (those that work many muscles at once) and whole body workouts 2-3 times a week. Yes, it is as simple as doing push-ups and pull-ups. If you don't get those basics of your strength down and move to complicated plans with isolation exercises too early, you actually may not even hit the muscles those exercises are designed for. And it can also lead to injuries and overtraining. More is not always better! To give you an idea about where you are standing, we gave you two numbers to find out where you stand: If you can't do 30 push-ups and 7 pull-ups with good form, you are better off starting out with one the beginner plans you can find the FAQ. yes push ups are a compound excersice , but if your trying to get big triceps and biceps and shoulders , doing push ups wont get you as far as a workout with dips , bicep curls, and shoulder press, and its not like it takes 15 minutes do to a single excersice, when your resting your shoulder do your biceps , and aim for a set a minute, a workout for your upper body will include: bench press, tricep dips or triceps excersice,( of your sort)shoulder press, bicep curl, back rowing , and double crunches, for your legs do leg press , squats , and deadlifts, it is not that hard, and it should be really hard sets, you should be able to do 4-6 sets the max, like 6 on the bench press, 4-5 for triceps, 4-5 on biceps, 5 on shoulder , 3-6 on crunches, 6 for all three leg excersices, this is a total of 32-40 sets a workout , and TARGETS all your main muscles For those of you younger than 17, not fulfilling those two requirements and wanting to work out at home, I also now designed a teen beginner's plan, which you can find here. After about half a year with that plan you should be ready to move on to the regular teen workout. |
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viz
Applying Gnome
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« Reply #10 on: July 18, 2010, 01:06:11 AM » |
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hi.. i've been watching ur videos and suggestion.. i think u r the best on the web and are very helpful to many other.. can u suggest me some ideas. well im 20 years old 1m65 and abt 45 kgs  i guess this is not the weight of a 20 years old guy.. i started going to gym abt 6 month ago.. i seen that everything lies in the diet.. can u sugggest me what can i have as food and any other suggestion is most welcome.. hope to hear from u soon.. |
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Murderous
Tears will get you sympathy sweat will get you results
Übergnome
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Always Motivated
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« Reply #11 on: July 18, 2010, 01:07:32 AM » |
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One time I did about 300 full situps in 4th grade (10 years old) and made the rest more than that half way. Hurt for like two weeks then I noticed I had abs (showed when I layed down.) Though that was because I was a bit skinnier back then. Teen beginner plans should start off with 10-20 min situp/crunch/bicycle mix, and starting from 5 mins to 1 hour (when advanced) pushups, while doing it at different angles or arm-to-shoulder widths (targeting shoulders, chest, e.t.c.) Note: an upper body or mid body workout should be done once a week when just starting.
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Joined the gym on January 6, stats below in POUNDS
March stats April stats
Deadlift 270×5 305×5
Squat 170×3 200 210×5
Bench Press 110×5 135×5
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thepcadler
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« Reply #12 on: July 18, 2010, 03:45:16 AM » |
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Some of the stabilizers you need during isolation exercises may not be developed enough yet. Of course you do have developed some strength and therefore my recommendation would be to build an intermediate workout designed around those two bodyweight exercises. Scooby's intermediate might give you an idea. Yes, this is the exact problem i was worried about when i realised that Machines didnt use any stabilizer muscles and why i promptly chances to free weights and have since quit the gym. I am already doing this intermediate workout, almost exercise for exercise but with some variations (eg tricep extension rather than french press and 3 sets of lunges and 3 sets of squats rather that 6 sets of lunges). So this workout is fine for me, even though i dont have the basics mastered yet? what are stablizer muscles in the first place, also if you mean it does not use your back muscles and stomach muscles to lift on a shoulder press , that is a good thing , |
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Jarkoos
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« Reply #13 on: July 18, 2010, 07:14:44 PM » |
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For those of you younger than 17, not fulfilling those two requirements and wanting to work out at home, I also now designed a teen beginner's plan, which you can find here. After about half a year with that plan you should be ready to move on to the regular teen workout. I liked your overtraining vid, it was very helpful  Just out of curiosity, why this and not Scooby's? I mean, I'm pretty much new to weightlifting, and can't do 7 pullups, and probably 20 pushups... Yet Scooby's teen workout is really good Should I switch to yours or is your beginner teen workout only for teens who can't do Scooby's teen workout? |
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GMcD
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« Reply #14 on: July 18, 2010, 07:31:03 PM » |
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Well Evil it looks like you’ll be fighting an uphill battle against the mainstream media as it pumps out the kind of rubbish below (I’d expect better from a men’s health mag) http://au.lifestyle.yahoo.com/mens-health/fitness/workouts/article/-/7590060/bigger-arms-in-a-day/ “Complete this fitness and eating plan and we guarantee you’ll boost the size and strength of your arms in just 24 hours” If you read what you have to do in those 24 hours ... This to me is just asking for an injury |
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