Beginning Weight Training Part 4
And with that I want to jump straight into examples of three different beginner programs. The first is the Starting Strength program as developed by Mark Rippetoe (and reproduced here in full with his permission). The second is a beginner program as outlined by my mentor, it would represent another standard approach to a barbell based routine based around the big compound movements.
Finally, and primarily to offend the barbell purists, I’m going to reproduce the basic machine-based program that I used with the majority of my beginners. Again,keep in mind that those folks were almost universally folks seeking general fitness and health and I usually only had 3 workouts to get them roughly competent in the weight room. In different contexts, I taught different movements.
Beginning Weight Training Part 3
I had originally wanted to wrap up today but, as usual, I’m running long and I’ll have to do a fourth part on Friday where I look at some specific programs. Today, I want to look at some issues related to loading parameters for beginners including intensity, volume, frequency and exercise selection. Quite a bit of research has actually looked at these topics in beginners (I’m unaware of much on exercise selection) and that goes a long way towards guiding the development of proper beginner programs.
Beginning Weight Training Part 1
For the most part, articles and information about beginner’s training isn’t terribly popular. This is because, with literally no exception I have ever run into in nearly 20 years of doing this, everybody thinks that they are more advanced than they are. It’s simply human nature, nobody wants to think of themselves as a beginner or noob. In the world of training and dieting the consequence of this is that folks tend to jump into advanced training or diet interpretations long before they are either needed or useful or they have developed the necessary fundamentals.
Supplement Marketing on Steroids by Alan Aragon
A T-nation article was recently brought to my attention by flood of emails. Folks expressed everything from awe to outrage, but the biggest sentiment was disbelief. “I, Bodybuilder” is in the form of a conversation between staff writer Nate Green and the owner of Biotest, Tim Patterson. It’s a prelude to the formal release of an upcoming supplement called Anaconda.
What’s My Genetic Muscular Potential?
Which is a long way of introducing the topic of today’s article, what is the maximum amount of muscle that someone can gain over a career of proper lifting and nutrition. I’m going to look at it from a few different perspectives but I think you’ll find that, on average, they all end up with pretty similar results.
The Baseline Diet 2009: Part 1
Next is a series of questions: How many meals are you eating per day? How many calories? How many grams of protein? Carbs? Fat? When’s the last time you ate fruit or vegetables? How much water are you consuming on a daily basis. If you’re an average lifter (and want to stay such), your answer is probably ‘Umm, I don’t know.’
Reps Per Set for Optimal Growth
That is, imagine some very strange situation where you could only train within a certain range (and let’s make that range something a little less vague then ‘Between 1-20 reps’ by limiting it to a 3 rep range) for the rest of your lifting career, what would it be?
Warming Up For the Weight Room Part 1
Warming up is a critical aspect of training that, because it’s really not very sexy, often isn’t discussed nearly enough. Watching people in the weight room, people seem to fall into one of two categories when it comes to warm ups, either they warm up for ever and ever (exhausting themselves in the process) or come in and try to lift near maximum weights without any warm up at all. Neither is ideal.
Muscle Gain Mistakes
Although it may seem strange to talk about how to gain weight as we approach the holidays (where people typically gain weight without trying very hard), the simple fact is that, for athletes and bodybuilders, the winter (when it’s cold outside and you’re covered up) has always been one of the primary times that trainees focus on muscle gain.
A Quick Look at Some Popular Hypertrophy Programs
Although I tend to get shoe-horned into ‘nutritionist’ (or worse-yet, ‘the keto guy’), I actually started life with a passion for exercise physiology. Still have it and looking at the physiology of muscle growth, along with real-world programs that ‘work’ has long-been an interest in mine.