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Good Workout Routine to start with?

Well just want to give an update...

I've run into a small snag with money (the job market blows) so I haven't been able to get to a gym. But... so far I've gained about 8 to 10 pounds in about 1 month and 2 weeks. Currently I'm really busy with work so I'm taking a week off of the dumbells to do full bodyweight workouts at the playground (you'd be amazed at what you can do there)... I feel so much better and look better to boot. Plus my confidence is way higher.

I'm eating alot more and much healthier as well. I should be able to get some barbells and a bench soon, but I think I'm just going to join a gym instead.

Anyways thanks for all your help guys!!
 
It sounds kind of weird, but chopping wood is one of the best workouts ive ever had. Its great on your arms, back, abs...

Yea the playground is a good place if you dont feel like joining a gym. pulls ups chin ups, dips, push ups will all get you stronger.
 
man i used a deck brush to scrub the whole floor at my work.. ive never had abs so sore in my life.

its amazing what trivial tasks you can find to be a workout
 
^^^

Very true.

I'm doing a 14 day workout starting today. Mainly dumbbell work. I think after a month or two more of this I will be ready to join a gym (depends on money) and start doing the barbell/lifting work. Currently I have no access to barbells. If I don't join a gym then I will be adding to my workout room/area in my apartment

Also, its amazing how much less I crave junk food nowadays. Not that I was a huge junk food eater, but I don't snack anymore and choose healthy meals.

Beers on the other hand.... I still have around 2 to 6 of those a night. :\
 
i am newb to lifting, and i was wondering about how much weight should i start off with this routine. i have no idea, since i have never lifted before. i am 5'9" 145 lbs.

just looking for an approximate starting weight.
 
^Try and get yourself a spot, especially for the first few times. Start on an empty bar. You'll probably be able to lift the bar plus 10kgs (22lbs) on either side for all lifts and maybe a bit more on leg exercises. Don't count on it though, my girlfriend tried some incline benchs the other day and could only manage 5 reps with an empty bar!
 
sony123 said:
i am newb to lifting, and i was wondering about how much weight should i start off with this routine. i have no idea, since i have never lifted before. i am 5'9" 145 lbs.

just looking for an approximate starting weight.
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Way better qualified people will probably answer, but I'd think you should start out with a dumbbell routine or something first. That way you will train your muscles to workout and get used to lifting. Honestly, if your like me, you will still get results from this. I'm pretty impressed with how much better I look and stronger I am/feel in such little time.
 
^yeah def not a bad idea to do a few weeks of dumbell/machine training before moving onto barbells. Its amazing how much strength you gain in the first 3/4 weeks of any kind of weight training.
 
I've heard good things about optimum and musclemilk (altho thats more a weight-gainer). Generally its whats cheapest per gram of protein. I use www.myprotein.co.uk as it seems to be the cheapest that I can find in the UK and is pretty nice tasting and mixes well...
 
Gaian Planes said:
What are your goals? That routine above looks kinda shitty no offense.

if you just want to pack on lean mass try this 3x a week, alternating between A and B (A one day then the next B, 1-2 warm up sets not included):

A:
Squat 3x5
Bench 3x5
Deadlift 1x5

B:
Squat 3x5
Military Press 3x5
Pullups (weighted) 3x5

After a couple weeks you can add in crunches/weighted leg raises and dips (weighted).

Off days do some light cardio (20-30 mins).

Bam 6 months later you'll have 15-30 pounds lean mass if your diet is dialed (lotsa protein).
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This seems borderline, if not completely overtraining. For a beginner, squats 3 times a week, and deadlift 2? Especially if you're trying to go high weight, low rep like you suggested. Considering your form is not going to be anywhere close to perfect, I'd highly recommend if you do try deads and squats, that you use lower weights and do 10-15 reps.

Most serious lifters I know that do 'intense' squats(to the point of puking sometimes in the trash at the gym;) ) only work them once a week, if not every 2 weeks. Don't take me wrong, squats are an excellent exercise, probably one of the best. However, I think you need a little more time to recover.
 
KStoner6tb said:
This seems borderline, if not completely overtraining. For a beginner, squats 3 times a week, and deadlift 2? Especially if you're trying to go high weight, low rep like you suggested. Considering your form is not going to be anywhere close to perfect, I'd highly recommend if you do try deads and squats, that you use lower weights and do 10-15 reps.

Most serious lifters I know that do 'intense' squats(to the point of puking sometimes in the trash at the gym;) ) only work them once a week, if not every 2 weeks. Don't take me wrong, squats are an excellent exercise, probably one of the best. However, I think you need a little more time to recover.
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Beginners can handle that much squatting no problem. Ive been on starting strength for 9ish weeks with no problems, still progressing every workout. Its when you become more advanced and are working at a high volume that you need long recovery times.
 
Amebix said:
Beginners can handle that much squatting no problem. Ive been on starting strength for 9ish weeks with no problems, still progressing every workout. Its when you become more advanced and are working at a high volume that you need long recovery times.
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I'd say if you're doing more weight than just the bar, you shouldn't be doing it more than once a week, twice max. But if you're making progress, then keep going until you stop, then try something new with the routine! Keep at it
 
I got bad doms from only 25kg squats when I started. I would recon that if you got doms every time you squated then you would only manage twice a week squats. That would also mean that you'd be unable to do cardio or deads as well. That's why I'd only reccomend once a week.

If your one of the lucky ones who don't suffer then go ahead and do more. If it effects your other exercises then cut back- once a week squats and deads will be enough for serious growth as long as you go heavy.
 
One thing to remember with squats is that they are one of the exercises that people have the worst form for. If your ass doesn't drop below your knees then its not a squat!
 
KStoner6tb said:
I'd say if you're doing more weight than just the bar, you shouldn't be doing it more than once a week, twice max. But if you're making progress, then keep going until you stop, then try something new with the routine! Keep at it
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thousands of starting strength transformations disagree with you. Actually i think just about any reputable strength coach would disagree with you. Mark Rippetoe (the guy who came up with the routine) has been lifting since the 70's, competitvely, and training people since the late 80's. I think if anyone knows what a beginner can handle its him.
 
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Amebix said:
thousands of starting strength transformations disagree with you. Actually i think just about any reputable strength coach would disagree with you. Mark Rippetoe (the guy who came up with the routine) has been lifting since the 70's, competitvely, and training people since the late 80's. I think if anyone knows what a beginner can handle its him.
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Like I said, I just gave my 2 pennies. If that works for you, then stick to it. You're right, I didn't take into consideration that most beginners don't have the most intense workouts(and shouldn't because lack of education/form to prevent injury)

I should rephrase that, once you get to where you have to keep a trashcan near the rack, because you ate 2 hours before, and might hurl after a set, THEN I'd rethink how often you squat.=D squats, cleans, and deads are the only things that can visibly remind me what my last meal was in case I'd forgotten.
 
I'm not even on starting strength yet... I really feel like no beginner should go right into that workout. Its best to start with some exercise, then to light dumbbells, then to adjustable dumbells (where I'm at now)... I can't wait to start lifting barbells and whatnot, but I haven't been lifting all that long.

Plus like I've said, personally I'm making pretty good gains already.
 
sony123 said:
thanks for the input, also what is a good brand of protein shakes?
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I've tried Muscle Milk and TopCare Whey & Soy Protein powders. I think Muscle Milk is a little better, but the TopCare stuff is cheaper and covers my needs for now.
 
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