If you’re reading this, then it appears you’ve made it all the way to the end of my guide to creating The Ultimate Weight Training Workout Routine. Nice!
At this point, I have just 5 things left to say.
1. Congrats!
First of all… congratulations are in order.
You’ve now learned more about weight training, program design, and how to get the results you want than the majority of the population will ever learn in their lifetime. So… congrats on that!
2. Put It To Use!
I hope you liked the guide and actually use what you’ve learned.
Because honestly, reading and learning and understanding are great and all, but the only way it’s truly going to work is if you actually put it into action. So… do that.
3. But Wait, There’s MORE!
Believe it or not, I still have a ton of information to share with you.
While this guide was pretty damn comprehensive, there’s actually plenty of stuff that I purposely left out, skipped over, or didn’t think fit right within this guide.
Stuff about weight training, cardio, diet and nutrition, supplements, building muscle, losing fat, increasing strength and performance, improving health, and much more.
And I’ll be sharing all of it right here on a regular basis. To make sure you never miss any of it, you can subscribe for free, and also follow me on Facebook, Instagram, or Twitter.
4. More Workouts To Choose From!
Even though I just covered how to create your own workout routine, I’ve realized that many people want something more.
More what? More proven workouts to choose from that I designed myself and have been using with my coaching clients for years with amazing results.
They are now all included as part of my Superior Muscle Growth program.
Feel free to check it out.
5. Give Me Your Feedback!
And last but not least, I want to hear your feedback. In fact, I want 3 different kinds of feedback.
- First, I want to know what you thought of the guide.
I want to know what you liked best, what section was most useful, what you wish I covered in more detail or explained better, what you felt was missing (if anything), and basically just your thoughts and opinions on the guide itself. - Second, I want to answer your questions.
If you had any questions about any aspect of weight training, creating your routine, reaching your specific goal (building muscle, increasing strength, losing fat, etc.), the sample workouts or anything else while reading any part of this guide, email me here and ask. I will answer. Also be sure to check out the nearly 3000 comments below this post. Most questions have already been asked/answered at this point. - Third, I want to hear how well it’s working for you.
Once you start using the information contained in this guide, guess what’s going to happen? You’re going to start getting the results you want. Sounds good, huh? Trust me… it is. And when that starts happening for you, I want to hear all about it. So, email me and let me know.
The End
Well, that’s about it.
I hope you liked the guide (and if you did, be sure to tell your friends about it) and I hope you actually use what you’ve learned from it.
I also hope you subscribe for free, because I plan on writing similarly awesome and useful guides in the future.
And again, if you have any questions, comments, feedback, or just want to tell me how well it’s working for you, email me here.
Enjoy your results.
(This article is part of a completely free guide to creating the best workout routine possible for your exact goal. It starts here: The Ultimate Weight Training Workout Routine)
Ok, thank you man. Btw, since chest and tri’s or back and bi’s workout together does a chest workout count as part of a tricep workout? For the 30-60 reps per week for tri’s.
No, I’ve already taken that secondary volume into account when giving my volume recommendations. It’s part of the reason why triceps/biceps volume is already less than other muscle groups.
Also do I workout the tri’s and bi’s after chest and back or continue on other big muscle groups and leave smaller last even if its was warmed up with bigger muscles?
Depends on the specifics of the routine you’re using. But generally speaking, little stuff like bis/tris belongs at the end of the workout.
Alright thank you man. I aprriciate you answering all my questions as best as you can. I’m sorry if I’m annoying. I’ll keep you up to date how these routines are working and post pics of before and after pics in around 6 months.
Sounds good dude… no problem.
I thought this guide was great! Very clear and understandable. So (i’m a beginner) I do a 3 day full body split, bigger muscles over smaller muscles. Lower frequency.
Great article, keep going on the articles!!! Looking forward to the cardio ones!!
Thanks for the feedback, glad you liked it. Keep us updated on your progress!
Btw, is it ok to do almost the same workouts as day a on day b? I have a really small gym. Just wanted to make sure before I do it. Thank you sir.
Not my first choice, but if needed or preferred, that can work fine too.
Got one quick question. Where we should group cable exercises to? Machines or free weight?
Just for the purpose of categorizing exercises? Probably somewhere in between.
Hey, I have another question if you have the time:
I’m a beginner (doing the beginner routine) for…a month and a half-ish. I’m doing it to lose weight at the moment. I’m not really that overweight, and wasn’t to begin with. Just a little bit. Given some of your responses it seems like a beginner could put on muscle and lose weight, but it seems like I’m stalled in progress. I haven’t even progressed that much. I keep going with progressive overload, but I can’t seem to do any better.
Anyway, my question is: is it possible that since I’m trying to lose weight I should just focus on maintaining my muscle? I know that’s your general advice, but I thought it might be a bit different for a beginner.
Thanks!
When the primary goal is fat loss, your primary weight training goal is muscle/strength maintenance (unless some small progress can be made, in which case go for it). This is mostly by design, because being in a deficit just isn’t conducive to making improvements in strength or muscle. It is however conducive to losing strength/muscle, which is why maintenance is always goal #1.
But being that you’re a beginner who has only been on the beginner routine for a little over a month, you should definitely be able to make some degree of strength progress for at least a couple of months longer. Even in a deficit, it’s pretty rare for a beginner to stall completely after just a month of lifting.
Well, I’m glad I asked – that’s what I thought and it was nice to hear it from you. I think I figured it out though – I was eating protein in the range you specify, but at the low end. I’ve increased my protein and made some progress (except for lat pulldowns for some reason…). It’s tough to get in protein as a vegetarian.
Hello, I have discovered your website today and I’ve been reading some of the articles and this comment/questions page. Your website seems a fantastic resource – and the Best Workout Guide also seems very promising!
Just a quick question: do you recommend the use of lumbar bodybuilding belt for back exercises? And if yes, which exercises should it be used for? All back exercises? Or just some? I see some bodybuilders use belts and others don’t (sorry if this was mentioned elsewhere). Thank you.
Glad to hear you liked the site. Regarding your questions about a belt, that’s a topic that really needs a full article to cover. There’s a bit more to it than just saying “use it during exercise X, don’t use it during exercise Y.”
Consider it added to my to-do list.
Hi, I’d first like to thank you for this website, I’ve really learned a lot! This might be a dumb question but I was wondering if I could do the Beginner’s Workout Routine (since I am a beginner), without doing the squats and other leg and calf exercises and still gain results. My goal is to build muscle, but I don’t want to gain any muscle in my legs, for personal reasons. I want to build my chest, back, abs, arms, etc. everything but the legs. Will not doing the squats, etc. screw up the Beginner’s Workout Routine and hinder any potential of gaining muscle? If it does, why?
I’ve honestly never had anyone do the beginner routine like that. It wouldn’t exactly be my first choice, but I guess you could do it that way if you really want to.
I don’t see it directly hindering your ability to build your upper body (the idea that squats cause a huge increase in testosterone/growth hormone/magic fairy dust which therefore makes your upper body bigger is pure bullshit).
However, strong legs are mighty helpful in assisting certain upper body exercises, and not training half of your body greatly reduces the overall amount of muscle you are capable of building.
Another question regarding calories. The calorie counter in the Best Diet Plan list levels of activity of sedentary, lightly active, moderately active, etc. I shoot basketball 30 minutes every day and follow the beginner’s workout routine 3 days a week. Would you consider me lightly active or moderately active? Thanks!
Honestly, it doesn’t really matter all that much. Just take your best guess.
All you’re getting there is an estimated starting point. The crucial step that DOES matter is then monitoring what your body does as a result of that estimated calorie intake. If everything is going the way it should, then you’ll know the estimate was spot-on and you’re good to go. But if not, and your body isn’t doing what it should be, then just adjust your calorie intake up or down until it does.
Thankx a lot 4ur site.it is awesome.i hv a small quest.what does it happen if i miss my workout one 2 days?wht should i do on that days?does it affect?
Missing an occasional workout is no big deal. Depending on the split being used and your own schedule for the rest of the week, it can sometimes be made up without causing any other problems. But if not, and it’s just a rare missed day, it’s no big deal.
But if it’s more than just a super rare missed day, you need to do something about it (e.g. stop missing workouts, change your schedule to suit you better, etc.).
I can not thank you enough! No, seriously!
As a beginner, people out there throw a lot of information your way an your not sure what to believe and what to blank out! but thanks to you everything is all clear and i started following your advice from today!
Also, is there any way to donate to you? you truly deserve it. THANK YOU!
You’re welcome dude, awesome to hear you liked it. And nope, I don’t really feel comfortable accepting donations, but I’m definitely flattered you’d offer.
The only thing you can do though, if possible, is keep me updated on your progress. I’m building a huge collection of success stories, and I always have room for more.
Beal – I feel the same way. I’m buying his book when I get my new computer (soon?) as a show of support.
Thanks man.
You fully deserve it man! thanks to you ive seen some mind blowing gains!
As most skinny peopel out there, i though i was a “Hard gainer” but the truth was… i simply wasnt eating enough! I created my own Workout Rouine from your blogs as well as i created a diet routine which fits me perfectly!
I have been following your plans now for 3 weeks and i have seen amazing results! before i started your routines, i was 69kg.. Quite skinny. after reading your blogs i decided to change things aroudn and pack some muscle! now after 3 weeks of effective working out and diet im now 74kg with muscle that i would be proud of for 3 weeks of work. (if there was a way to share pics i would prove it). but yeah end of story im loving my routine and thank you for your amazing help! And im getting a credit card soon and will be defo buying your book!
Hi Jay,
What do you think about Intermittent Fasting (leangains method)? Maybe you use some form of it? Tried it for a few days and I am very suprised. I haven’t felt better before. I’m not hungry all the time like earlier. Don’t want to eat sugar/junk food that much if not at all (An ideal state for some fat to be lost? I have never been to single digit bodyfat levels..) So just positive feedback from me, recommending for others to give it a try.
That’s just my experience. By the way, a lot of people say that you should limit your workouts to 30-45min. or you will sacrifice your hormone levels bla bla.. Does it really matter whether my workout lasts 45min or a bit over 1 hour mark? Or it’s just a bs?
I think IF (especially Martin’s version of it) can be great from a diet adherence stand point for a lot of people, especially those who A) are inconvenienced by eating more frequent meals, B) annoyed by eating smaller meals, C) have issues with hunger with a more typical diet structure, D) all of the above. In that case, I’d definitely recommend trying IF and seeing if it suits you.
But if not, I see no real reason to use it, especially those with above average calorie intakes (who are usually bulking), in which case IF can make things harder rather than easier. So as usual, if it’s good for you, do it. If not, don’t. (A few more details here: https://www.aworkoutroutine.com/intermittent-fasting-bandwagon/)
About the second question, assuming you’re within some sane range of time (say 30 mins to 90 mins depending on the split), there is no optimal workout time… just optimal program design and execution. If your routine is designed like crap or you’re wasting a lot of time during your workout, it may take too long. But if everything is designed intelligently and you’re not screwing around too much between sets/exercises, it will take exactly as long as it should.
So, what really matters is that you’re training correctly, not that your workout takes 55 minutes instead of 65.
Maybe you can leak some info about the book you’re preparing right now :)? About what it will be? 🙂
Book? What book? 😉
Actually, that book is temporarily on hold while I finish an even bigger project that will hopefully get done in the next month or 2. You’ll see.
Then as soon as that’s finished… back to the book.
Hi Jay,
Quick question: deadlifts with hex plates….but instead of 6 sides, like 10 (geometry not my strong suit). Thoughts?
Not the end of the world, but certainly super annoying (especially if you’re coming from round plates). If they’re your only option though, you’re kinda stuck with them.
So on the beginner workouts should I be doing warm up sets for deadlifts and if so how many sets and reps and with what weight?
Read this: https://www.aworkoutroutine.com/warm-up-sets/
Hi,
I am just beginner and I want to lose weight and look hot , thanks for the information here. I was wondering about cardio do I need it and include it in routine, do you have info on that. Maybe I missed it but do I need cardio to lose weight faster etc. Greatly appreciated.
Thanks,
Alexa
Congratulations! You’re the one millionth commenter to ask me about cardio! 😉
But seriously, I promise, one of these days I will write something that answers all of your cardio questions. Until then, no… it’s not needed for fat loss. The only thing needed is a caloric deficit, and that can be created through diet alone in which case no cardio would NEED to be done. But if you’d rather use cardio to help you create that deficit, then by all means… feel free to do cardio.
Hi,
Wow thank you so much. I have lost 7 lbs. I have gained muscle with proper nutrition from Caloriecount.com and i take a kickboxing class every once in awhile. But I have followed your beginners routine. Wow thank you truly so much and even my friends have asked how and I am directing to your awesome site. I really didnt need cardio. Graciaaas mucho.
Alexa 🙂
Awesome to hear it!
Hey Jay, I have an idea for a blog post for you (not that you need any help): general gym etiquette. You cover it in other posts sometimes, but a general guide would be nice.
Like not taking up the only 2 squat racks for 30 min just to use one of them for Romanian Deadlifts.
…Not that I’m bitter.
Actually, I think something like this is already on my never ending list of stuff to write.
Chances are I put it there long ago after experiencing something just as fun as you did.
I just finished reading…awesome! I have made several attempts at beginning a weight training routine, but have been unsuccessful. Being a beginner, and a girl, there’s a lot of information out there that doesn’t help. I’ve done research on the web and the information is overwhelming and way too complicated, especially when you don’t completely understand what you’re reading about. Everything you wrote made sense to me. I started last week with another sample beginner routine, but I think it was way too much. I’m going to use your suggested beginner routine and see how it goes. Thank you!
You’re welcome Kelly, glad you liked it. Be sure to keep us updated on your progress with the beginner routine!
I will! I thought of a couple questions. At what point should you switch to an intermediate workout? Also, I’ve read that you should change up your workouts to include different exercises so your body doesn’t adapt. Is that necessary, or is increasing weight and adding reps enough? Thanks!
Already got you covered…
When to switch to an intermediate routine: https://www.aworkoutroutine.com/beginner-to-intermediate/
When/how often to change your workout: https://www.aworkoutroutine.com/changing-your-workout-routine-too-often/ and then https://www.aworkoutroutine.com/when-why-how-often-should-you-change-your-workout-routine/
Thanks!
Great information. I got started about a year ago on Rippetoe’s beginner workout, and then moved to the Texas method, but it’s been getting harder to progress lately. I’ve been looking for ways to improve my workout. A friend advised me to pyramid, but I’m thinking I’ll take your advice and do a reverse-pyramid instead. I’ll also try to add a horizontal pull to my workout. This is a very informative site–I like how you wrote it to guide readers to design their own workouts around their own pursuits (although I did find Rippetoe’s spoonfed workouts to be excellent when I was a beginner).
However one major question I have, maybe I just missed it, but it seems like you don’t mention the olympic lifts anywhere. Is there a reason for this? Do you have anything against them? I power clean (the jerk never seemed that useful to me, so I’ve never tried it) and power snatch regularly, and the snatch is my favorite lift to do. The main reason I ask is that they seem to be different from all the other lifts in terms of rep-count. Whereas the Texas Method mainly uses 5X5 for most lifts, it calls for 5 triples for clean and 6 doubles for snatch. Is that good in general? Would you recommend straight sets over reverse-pyramid? And whichever is preferred, can you expand to the olympic lifts what you said about the magnitude of rep-count here? https://www.aworkoutroutine.com/weight-training-intensity/
Otherwise this is an extremely complete website! Thanks!
The reason I usually don’t include olympic lifts in most of the routines I design (or rarely mention them in the articles I write) is mainly because I’m more of a body composition guy than a performance guy, so what I put out is usually geared more towards building muscle/losing fat/looking awesome as opposed to pure strength/explosiveness/endurance or anything like that (although I’ll probably cover it all at some point).
And while olympic lifts can still certainly fit into routines aimed at building muscle or whatever, they’re just not necessary and in some cases, not ideal. Combine that with the fact that they are the hardest exercises for people to learn and I end up rarely having a need to ever mention them.
As for Texas Method, I’d definitely recommend doing it exactly as it’s written.
hey. Great article, great stuff.
I have some questions. I will follow your program:
Week 1
Mon: Chest, Shoulders & Triceps, calves
Wed: Legs, Back & Biceps, abs
Fri: Chest, Shoulders & Triceps, calves
Week 2:
Mon: Legs, Back & Biceps, abs
Wed: Chest, Shoulders & Triceps, calves
Fri: Legs, Back & Biceps, abs
Regarding the range of reps per week: 60-120 for the big muscles and 30-60 for the smaller muscles. In the weeks where the muscles are trained twice, I will devide by 2.
– But how many reps per muscle, would you do on the training on Wednesday?
– You are only training the muscles one time this week, so would you still stick to the range 60-120 & 30-60?
The rest periode you have are between 4-5 days, so if you would do the full range of reps on the Wednesday training (60 & 120 reps), the muscles will have only one extra day to recover vs. the training on Monday or the training on Friday where you would do 15-30 reps & 30-60 reps (reps are devided by 2)
Thanks
Thomas (from Denmark)
Honestly, the easiest way to answer this question is by getting The Best Workout Routines and looking at the Maximum Muscle Hypertrophy program. It uses an almost identical split and puts everything together for you.
Before stumbling on this site, I was trying to implement one of the beginner workout routines on bodybuilding.com. I had to eat like 9 meals and get around 8 supplements with a very tough workput routine. 3 days in the routine, I got tired and quit.
Now, I am so glad I know the amount of crap we read on other sites. I started your routine and am eating what i want to as log as it meet the calories surplus reqs.
Thank you very much for the enlightment.
You’re welcome dude, glad to hear it.
Hey!
I’ve commented this before, and I’ll do it again, this is the best workout routine that anyone can come across. I started the beginner workout routine on January 17, 2011 and a little more than 6 months later, I see a world of a difference, so I’m immensely thankful for that! My family recently came over for a family reunion, a year since they’ve last saw me, and a number of them made comments on how I look now compared to just a short while before. I have to tell you, I feel bigger, I feel better and my shirts feel a hell of a lot tighter (at first I thought it was the washer, but after 3 months, I knew it had to be something much more).
A couple of questions, just to continue progress most effectively and w/ efficiency:
1) From the time I started (6 months ago), I was about 146 lbs and now I weigh 160 lbs (at 5’10”). Is that much (or that little) of a weight gain healthy? (my goal was of course, muscle building)
2)I don’t know if you remember my question a while ago, but because of my schedule you had recommended combining workouts A + B into one for the two days I had free, although efficiency wasn’t optimal. Now that I do have a little bit more time for the summer (although for a short while), do I go back to the 3 day split, or continue combining the 2 with one day of rest in between (since I’m already used to it. When I combined workouts it was too exhaustive to do both dead-lifts and squats, so I alternated one with the other)
3) Its been 6 months since I’ve started the beginner routine, but I know you advise not to stop something that’s working well just because the “time frame” is up. My question is that, I still progress on some exercises (i.e. bench press, rows) but I haven’t been on others (i.e. overhead shoulder press, tricep press), so should I continue the beginner workout or try the intermediate one?
4) Lastly, I tweeked my left wrist, I believe while lifting (although i don’t remember when or how) and now I really have trouble doing barbell curls. Should I do something in replacement of that or am I just doing something wrong?
All your help and advice is ALWAYS appreciated! I cannot begin to express my gratitude and I hope everyone will know about this website. I’ve already recommended it to people I know. I owe it to you. Thank you so much.
Best,
Brandon
Ha, awesome. Glad everything has been working well so far. Keep the updates coming!
1. That looks like about 14 pounds gained in 24 weeks, which is pretty damn close to perfect. Assuming a good portion of that weight was muscle, sounds like you’re doing quite well.
2. Can’t go wrong either way, it seems. If what you were doing was working well, you can certainly stick with it. But if your schedule has changed in a way that allows you to do the program as it was originally intended (AND you’d like to try it that way), then feel free to give it a go. If after a few weeks it turns out you liked it better the first way, you can always go back.
3. It’s normal for an isolation triceps exercise to progress MUCH slower than a compound exercise like the bench press, so that’s normal. As far as compounds go, the overhead press tends to be the one that stalls first for most people, so that’s also kinda normal. Depending on the degree it has been stalled, you can try deloading it (more here: https://www.aworkoutroutine.com/workout-plateau/).
4. If an exercise hurts due to some sort of injury, avoid that exercise. If another curl feels fine, do that curl. If all curls hurt, avoid all curls. And as always, the best thing you can do with anything injury related is see a doctor.
Cool. Thanks again for your help. I’m not sure if you really can answer this for me again, but so would you recommend continuing onto the intermediate workout routine or wait a little bit longer until I completely stop progressing with the beginner routine and begin to stall with more of the exercises? THanks!
If everything else is still progressing well for you in the beginner routine, I’d probably stick with it.
Hi AWR,
First can i say what a great article, i wish i read this 4 years ago when i started working out.
I, like so many no doubt, reached a bit of an impasse with my workouts and as a result of not seeing the results have kind of not trained anyway near as well or as consistently as i should’ve been.
Im one of those people who would like it all- Build muscle AND lose fat. I hold most if not all of my fat on my gut. I have fairly skinny arms and legs by comparison (bad genes) but a fairly well defined chest and back- random i know. So in a bid to improve my legs (heavy leg work outs are difficult for me as i have tendonitis in my patellas) and reduce fat have started cycling, which i am really into now. I do an upper/lower body split but I also play soccer twice a week.
1/ Will the cycling and running (soccer) hinder my leg muscle recovery? Should i try a different split or are these activities sufficient leg work outs?
2/ Does calorie intake have to be over one 24 hour period or can you count over 2 days for example? I only say this because id say 6 days a week my calorie intake is perfect, then at the weekend you had the obvious over indulgence in alcohol at social occasions!
Glad to hear you liked the site. About your questions…
1. Maybe. It depends on the duration, frequency and intensity of the cycling/running and how it interacts with the specific amount of leg training you’re doing. Not to mention, it’s not just the local recovery of the muscles being used that can have issues… it’s the overall recovery of your CNS, which can affect everything. So if building muscle is your #1 goal, cardio/endurance work CAN be done, it just needs to be kept to a sane level (or reduced if it begins to cause problems). And if the cardio/endurance stuff is more important to you, then the weight training may need to be the one being reduced to some degree.
As for the second part of your question, if your goal is to build a significant amount of leg muscle, then no, an activity like soccer isn’t going to get the job done.
2. Getting your diet right 6 days a week is fine as long as you don’t go too overboard on the 7th day. It’s not uncommon for people trying to lose fat to wipe out their entire week’s deficit in a single “cheat day.” But as long as you keep it within reason, it should be alright. If you’re monitoring your progress like you should be, you’ll know if you’re going too far on that 7th day.
Hey,
I am usually consuming a protein intake of 0.6-0.8g/lb at best. It’s hard to get all of it without a protein powder. However, I always have a decent caloric surplus. Does a lower protein intake slow down my gains?
If you can get into the 0.8-1g per pound range consistently, I wouldn’t worry about it too much. And if you’re having any issues eating enough protein, why not use a supplement?
I just tend to eat crap food sometimes while bulking that way it’s harder to keep my protein high. I’ll consider buying a protein powder (I was always earlier using it however…just a bit expensive)
Hi, thanks for the site!
I have a question, should I start with your begginer program or with Starting Strength program?
Honestly, they both work quite well, so you can’t go wrong with either. Pick the one that appeals to you the most.
Amazing, stumbled upon the diet plan by mistake and was hooked. Definatley the most comprehensive and in depth but still easy to understand plan i have ever read. Definately feel empowered to change my diet/training. There is a few points that have confused me slightly and i wondered if you could resolve them. Firstly when i went through the ultimate training guide i read that a beginner (myself) should train ideally train all muscle groups 3 times per week (full body). I then read that optimum reps were 60-120 reps per big muscle group per week, with beginners aiming for the lower end. However in the sample beginner plan you recommended in the ABA BAB workout that I should train chest (big muscle group) for 8-10 reps times 3 sets, three times a fortnight (1.5 times per week??). This is max reps 45 which falls out of the optimum rep zones you write about earlier in the plan. Also 1.5 times per week per muscle group contradicts earlier advice. I may have misunderstood…..
Glad to hear you liked the site.
About your question… don’t worry about it. Beginners just need to focus on progression doing a compound pushing, pulling and lower body movement 3 times per week (less about muscles and more about movements for beginners), which is what this routine has you doing.
Plus, there is plenty of overlap between muscle groups when doing squats and deadlifts, rows and pull ups, bench press and overhead press to the point where the majority of the body IS trained 3 times per week.
Just made my way through the Ultimate Weight Training Workout Routine and learned SO MUCH. Yet again, I’m blown away by your clarity and directness.
However, there’s one area where I am still very intimidated and confused. This is less a question and more an encouragement.
I was following you until I reached the list of exercises per muscle group. I have no idea what any of those words even mean. Flyes? Arnold Press? Good mornings? Really? o_O Anyway, I know you said that a guide with pictures would be coming at some point. I will be very happy when it does so I can make sense of all of that!
I do have one question though. I don’t have access to much gym equipment, nor am I having much success finding a workout partner/spotter. Can some of the beginner exercises be replaced by body weight exercises so I can do them more easily at home with limited supplies and help? Like pull-ups, for example, if I don’t have a bar or lat pull-down machine?
The ‘pictures/videos of every exercise’ project is a big one and will probably be a while before it ever gets done. Until then though, there are a few places to get a general idea of what each exercise is. For example:
http://www.exrx.net/Lists/Directory.html (pick a body part from the left column)
http://www.bodybuilding.com/exercises/
As for working out with limited equipment, I actually have an article about this very topic coming up (probably) next week. But, for the most part, practically every exercise in every program I design can be done with whatever equipment you have OR replaced by some similarly suitable exercise.
In the case of pull-ups, do you have any bands? If so, you can throw a band over something high (sometimes a door can work), then either kneel or sit and do what is essentially band lat pull downs. (Like this, but a bit slower: http://www.youtube.com/watch?v=uZDqSqLQa7I)
I am definitely looking forward to seeing that article soon. That first link was really helpful in identifying and getting correct form for the workouts I hadn’t heard of (which were most of them). I did the beginner workout this morning and definitely feel under-whelmed. But I’ll add more weight next time and hopefully start seeing results. I’m trying really hard not to do more! Knowing that there’s a good chance I’ll gain rapidly, because I’m a beginner, I’m definitely feeling motivated to follow your advice to a T.
I don’t have a band, but I’ll figure something out. I have until Monday before I do that exercise and I can manage all the rest just fine. =)
Definitely don’t base the effectiveness of the workout on how it “felt.” All you need to focus on (especially as a beginner) is learning proper form and making consistent progress. (More here: https://www.aworkoutroutine.com/am-i-doing-enough/)
And if you can’t find a way to do some sort of vertical pulling movement, the next best option would be a horizontal pulling movement (e.g. bent over dumbbell or barbell row, etc.)
Thanks for all of your advice and guidance! I read that article (I still feel like doing more, but I’m going to just focus on the beginner workout and try not to let the hype get to me). And also, your article about working out at home. Honestly, I thought I’d want to work out at home, but once I learned how to use some of the machines at my community gym, I definitely wouldn’t have it any other way. I love seeing the weight increase each time. And the machines help me with my form since I don’t have a workout partner to watch how I’m doing something. I’m loving the workout so far, so thank you!
Glad to hear it!
Hey man your websites extremely amazing and very informational. I swear I’ve been looking for a website like this for a long time. You really answered all my questions without me even asking you personally. Can’t begin to thank you enough. I had always thought. well because of what someone told me at my local gym, that I should work out the muscles I want as much as I can, which lead me to believe now that this whole time I’ve been harming myself rather than good. Also that must be why I have seen no results in the appearance I’ve been desiring. For about 3months now I’ve been doing 4sets of 12 reps. But been extemely pushing it. I have gained more strength but let me tell you, i was dead sore to the point I thought I had no arms. But anyways, the whole point I even wrote you was to ask you a question.
I run 4miles and weightlift 4sets of 12reps everyday. I give myself the weekend off but mostly still workout on saturday anyways. My goal is to gain muscle, both bulky and toned(if thats even possible). Also I’m trying to lose about 10 lbs. Being the reason I run 4miles a day. My question is, am I going about my whole routine wrong, what would you reccomend for the results I want. Oh and also I want my arms much bigger than they are now. What would you reccomend for big muscle gains toward that area, mostly i just want my arms big beacuse when i seem to gain weight absolutely none of it gets to my arms jus my stomach, chest n legs, go figure. That is why it is extemely difficult for me to see any results in my arms. Do u have any reccomendations?
Honestly, knowing that you do “4 sets of 12 reps everyday” really isn’t telling me much about the routine you’re using, but, going on assumptions alone… it sounds pretty bad. The fact that you’ve seen “no results” would confirm this.
If you’ve only been working out for 3 months though, I’d recommend using some basic proven beginner routine like my beginner routine or Starting Strength or something similar. I’d also recommend reading the diet guide and getting your entire diet in check: http://www.acaloriecounter.com/diet/
If you still have questions after that, let me know.
hey jay,I have a question.if someone is doing compound quad work in a way that involves the hamstrings a lot(full squat,wide pace lunges etc)is it possible that he could keep the hamstring volume in the 30-60 range and therefore do less exercises?I ask this mostly cause i read your article about movement patterns and joint health where you said that there is a lot of overlap and i saw a comment where a reader asked something similar. personally i always feel my hamstrings getting a lot of work during compound quad work.your opinion matters a lot to me.thanks a lot
ps i just bought your guide and theres so much info that it gave me a headache haha..great work
Yup, it’s definitely possible. When I was squatting regularly, I usually did a little less direct hamstring work because squats for me were very hip/ham/glute dominant.
And sorry about the headache. 😉
also another question.i ve seen your beginner routine and it uses a every fifth day frequency for every movement pattern although you say 3 times per week is the optimal frequency for beginners.why did you prefer that instead of a routine that incporates in a single workout an exercise from every movement pattern so the optimal frequency is reached?thanks
There’s often 2 main definitions for what a “full body workout” is. One is where you’re doing 1 exercise for each movement pattern, and the other is where you’re doing 1 push, pull and lower body movement (at least). My beginner workout uses the second definition, mostly because the first is too much for most beginners in my experience when sufficient volume is attempted.
Holy Cow,
the best website Ive have ever found on gaining muscle ..just starting out..really appreciate all your help..you make is so clear and simple..I was very confused before..not anymore..its very clear and simple..Thank-you..after reviewing your articles, the only bit of advice I could offer is that If you cannot make jumps of 5 pounds each time you weightlift (to your lifts), you can make smaller increments of 1, 2 , or 3 pds..these small weights can be purchased at iron woody (I have no affiliation with them) or just search on the net for fractional plates…
thanks again ..you are truly the best..
Glad to hear it man. And I agree, those fractional plates are great… although the downside is that I’ve yet to train in a gym that has them, so you need to bring them yourself.
I just wanted to say this is by far the most thorough site on the topic I’ve ever seen. I stumbled upon it by chance by chance and spend 4 hours, just like that. I’ve been into this fitness shit a lot lately but this is the first time I actually feel like i know ENOUGH. And I’m not even a true beginner – I’ve been eating more than I want to and working out in the last year, but I still don’t see real results – and now I know why – my protein intake is actually less than half of what I should be taking 🙂
Thanks for all your efforts, I’m actually really suprised by the lack of donate button – it’s not embarassing, you know 🙂 May be I’ll buy the book and than donate it to a library : )
p.s. I guess I sound like a biased advertiser. Sorry about that.
Happy to hear it man. A donate button is definitely more flattering than embarrassing, but it still feels wrong. I’d much rather create a couple of really amazing things and sell them for really fair prices than just ask for donations.
And it’s cool, feel free to sound like a biased advertiser any time you want.
Hi there, wow I’m so glad I found you on the internet. I was so confused on what to do and what not untill now..
Just one question, as I am a beginner and want to loose fat or weight whatever they call it these days and want to build muscle how will I go about with my diet? And is it true that muscle burns more fat than doing the actual cardio workouts?
That’s makes it a bit confusing, then I can fokus on only gaining muscle for it will take care of the fat burning? Where does the diet fit in then?
And do you maybe have a diet that you can give in South-africa terms I’ve got no idea what pounds is in kilograms? For examble I weigh 70kilogram so what would pounds be?
Thank you Rita
If you’re a beginner with fat to lose, create a moderate caloric deficit, get a sufficient amount of protein and essential fatty acids, and use an intelligently designed beginner routine focused on progression. You should be able to make some decent strength gains and even build some muscle while fat is lost.
As for building muscle “taking care” of fat burning… nope… not gonna happen. Fat loss happens as a result of a caloric deficit, and you’d have to build unrealistic amounts of muscle at impossible rates for this to happen as a result of muscle growth alone. More about that here: https://www.aworkoutroutine.com/does-building-muscle-burn-fat/
Regarding pounds and kilograms, 1 kilogram = 2.2 pounds.
I have a question regarding the 4 day upper/lower split. My schedule is a bit crazy, and I’m able to work out Tuesday/Thursday/Saturday/Sunday. I’d like to do the split, however I can only do a 2 on/1 off/1 on/1 off/1 on/1 off, rather then the 2 on/1 off/2 on/2 off that you recommend. I feel like this should still be ok; I’d have three and four days between days working the same part of my body. Is there any reason that this is not ideal? I could always skip one weekend and do a 3-day per week workout if I have to.
Thanks!
That’s perfectly fine, go for it.
Hello,
What do you think about stretching? Is it really necessary? Do you stretch at all?
Jason Ferrugia in his book “The Muscle Gaining Secrets” suggests everyone to stretch muscle fascias with static stretching immediately after you ended training that muscle. An interesting method. He says it helps with building muscle.
Personally, I always do some mobility work before moving to main exercises, but don’t stretch anything without a reason (maybe before squats I do some light ham/glute stretching if I feel I need to.. and That’s it) Though, after workout I’m too lazy to do anything else besides going out from there. So am I losing something without doing these deep static stretches for worked muscles?
Thanks.
Stretching is one of those things where opinions tend to be all over the place (e.g. do a lot of it!!! VS never do it ever!!!).
I’m personally all for static stretching when there’s a direct need for it… such as when inflexibility is (or will be) causing problems. Like you mentioned, an example of this can be because you can’t squat to the depth you want with proper form if you don’t stretch your hams thoroughly first. Or, maybe you have some specific flexibility goal in mind.
Beyond stuff like that, I don’t really do much static stretching before/during/after. Certainly no time set aside for just random stretching of everything. Mobility work/dynamic stretching before, the occasional static stretch when needed, and some semi-regular soft tissue work seems to be all I need.
This is such a great resource.
It does my heart good to see that somebody actually cares (:
I do have one question though: what about tempos?
I’ve been working out for years now, and I’ve always had a large focus on tempos.
Is there some super obvious, standard tempo that I just never learned about?
Does tempo change from 2-1-1 really even make that much of a difference?
I’m sure you get a great deal of questions, so I apologize for adding to that, but I thank you in advance anyway!
I’ve gotten this exact question a ton of times already, which probably means I should write an article about it. Until then though, here’s the quick and simple answer I’ve been giving everyone…
While rep tempo sometimes has its uses, I honestly don’t put much emphasis on it and hardly ever use or prescribe a specific number of seconds for the concentric or eccentric portion of a rep. I find it’s more of a distraction than anything else. I’d much rather see 100% of the focus during a set be on proper form, using the target muscle(s), and progression… not counting seconds.
But in general, I like to see the weight lowered under control on the way down, and then exploded back up. Simple as that.
Some exceptions exist (like calves, which tend to benefit from lowering slower), and certain exercises really aren’t meant to be “exploded” (like leg extensions or lateral raises, for example), but for the most part: controlled eccentric, explosive concentric is what I recommend.
I think I love you.
Thank you so much for a simple and concise answer.
Don’t stop being amazing.
No problem dude, thanks for the love.
One of the best blogs i have seen on the net.
You got a lot of good information. Tank you so much 😀
Keep up the good work.
Thanks!
Hi there! I can’t believe that guides with so much relevant and concise information like this one can be found on the web free of charge. I was just wondering, when should I step up from a beginners workout to an intermediate workout? (maybe you mentioned it somewhere in this guide, but I didn’t catch it). Thanks!
Already got you covered: https://www.aworkoutroutine.com/beginner-to-intermediate/
Hi,great website by the way,awesome detail! I have been training for a few months now as a beginner,but I haven’t really known what routine I should be doing,I’m 6ft 4in and weigh about 184lbs,I want to build muscle,what routine do you suggest I follow to get the best and quickest results? I am trying to specialise on upper body (my legs are already pretty big).I have been training each muscle group twice a week,chest,shoulders,triceps and abs one day and then back,biceps and forearms the other.i know all the information I need is on your website,but because I have already started training a few months ago,wonder wether if I followed a beginner routine that I wouldn’t make any gains,hope this makes sense.feedback would be greatly appreciated!
If you’re a beginner, I’d recommend the same type of basic beginner routine I’d recommend to just about every other beginner regardless of what you’ve already started doing (especially if what you’ve started doing isn’t ideal for a beginner).
So… my beginner routine, Starting Strength or something similar.
Ok,thanks,how do I adjust to upper body specialisation? Do you have a sample workout? One day chest,shoulders triceps abs,and the other biceps,back,forearms.thanks
Honestly, I wouldn’t really recommend that a beginner specialize anything.
Oh and I forgot to mention that my routine has not been one off the website,I only just found it! I wish I would of found it before I started training!
Hello sir, thanks a lot for sharing your knowledge!
Using your logic on movement patterns balance, I noticed that Practical Programming’s begginer workout lacks a horitzontal pull to balance the bench press. What do you think about this? Is this still a valid workout? I just choose it over yours or original SS workouts because of exercice preference, but, ultimately, I want to do what’s best for muscle size.
This is the program:
Monday:
Squats 3×5
Bench Press/Over Head Press (alternanting) 3×5
Pull-ups 3×15 (or to failure)
Wednesday:
Squats 3×5
Bench Press/Over Head Press (alternanting) 3×5
Dead lift 1×5
Friday:
Squats 3×5
Bench Press/Over Head Press (alternanting) 3×5
Chin-ups 3×15 (or to failure)
Thanks for your time!
Nil
It’s definitely a proven program, so I’d rarely recommend messing with something that works. But, if you want to include rows, I don’t think there’d be TOO much of a problem replacing one of the pull-ups/chin-ups with some kind of horizontal row.
The main trade-off is that vertical pulling frequency is now reduced.
Hi again,I’m going to start your beginner training program,I need to start again (previously been a routine that’s do advanced I think) an not let my ego get in the way by trying to lift heavy weights.im going to go with the second workout you provided (the one with abit of direct arm work) now I see that rest periods seem to be quite long inbetween sets,2 minutes,I thought the idea was to have short rest periods to create abit of cumulative fatigue? I’m just curious as to why they are this long? And you obviously know what is best,the website is truly qaulity,just so I know for my piece of mind really.thanks again
Well, for starters, I wouldn’t really consider 2 minutes a long rest period. 1 minute is short, 3 minutes is long (4-5 minutes is extra long)… but 2 minutes is sort of a nice sweet spot in between. It’s medium.
As for cumulative fatigue, that’s one factor of muscle growth, and rest periods are just one small factor of it (along with volume, rep ranges, etc.).
Progressive overload is always more important, and that tends to happen sub-optimally with short rest periods. Not to mention, the exercise being done (deadlifts or lateral raises?) also dictates how much rest is optimal along with the intensity (sets of 5 or sets of 12?).
More about all of this right here: https://www.aworkoutroutine.com/how-long-to-rest-between-sets-exercises/
hi, i’m trying to help my mom get fit. i read the Workout Routines For Women and was a little confused with one thing. since she needs to get muscle to get tones how much reps per set should she do?
Read this one: https://www.aworkoutroutine.com/weight-training-intensity/
ok awesome, thank you very much! there was one more thing i want to ask. every time i do shoulder workouts i get clicking noises in my shoulder. there is no pain, it’s been like that since i can remember and i have been working out for almost 5 years. is that normal? or?
Sometimes clicking/cracking noises coming from joints but with no pain along with it is perfectly fine and normal and nothing to worry about. Sometimes not.
Having it checked out in person by someone qualified is the only way to know for sure.
I just finished reading the entire guide, and I must say, this in incredible.
I am left with one question, and it might seem silly, or possibly have already been answered 1 million times.
The sample routines (specifically the intermediate): are they just to be used as an example, or are you suggesting that one could literally carry out that exact training program, seeing results purely from progressive overload over time, and not suffering from any muscle imbalances over time (in the case of most people, most of the time)?
It seem like a silly question, I know, mainly due to every person in existence talking about changing up your set of workouts monthly (more or less), but I just had to ask.
Thank you again for the fantastic information. Truly, it is nothing short of saintly.
Those routines are definitely more than just examples. They are all highly proven and fully intended to be used exactly as they are written, which tons of people already are.
In fact, I’d recommend everyone use them rather than try to design their own program.
Hi,
I was looking for a workout easy to follow and I’m glad I found your website you’re doing a really good job of explaining how and why. But I have a question about your workout for beginner the one with:
A: Squats, Bench Press, Rows
B: Deadlifts, Pull-Ups, Overhead Shoulder Press
I was looking on how to properly do them and I was trying to use http://www.bodybuilding.com/exercises/ but for each exercise there is like 12 others exercises with almost the same name. Could you tell me the exact name of each exercise so I can look for the right one on bb ?
Thx
Have you read my “details and clarifications” for each workout? I give a better description of what each exercise is meant to be. It’s right under the workouts here: https://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
If you still have questions after that, let me know.
excellent site, congrats!! help me a lot and it is so simple not like a tipical bullshit site for people on roids!!
Glad you liked it man. Let me know how well your progress goes!
hey man.sorry about constantly asking you things but you re the only reliable source of information that answers in such a nice way..now for the questions: a.im currently doing the beginner routine and i ve noticed that you say for beginners the optimal frequency is hitting a muscle 3 times a week.i get that most muscles get hit indirectly in every workout but that doesnt apply to chest.the same happens with quads if i choose to do romanian deadlifts instead of conventional ones.so whats your opinion about dealing with this? can we for example add a couple of sets of flyes in workout b to hit the chest but not add unnecessary volume to other groups? b.in the muscle building routine i noticed that quad and hamstring volume is lower than chest and back volume.so can we make the first exercise of each lower body day 4 sets instead of 3 to even things out a little? c. in the same routine given the fact that squats+ split squat/lunges is a much tougher combo than rdl+leg press, can we pair squats with leg press and rdl with lunges keeping the same rep ranges? thanks a ton for all the info you ve shared!i ve told 3 friends of mine about this site and they all loved it!!im waiting for your new books to support you in a more practical way than just thanking you..keep up the good work!!!
A) Honestly, if I thought the beginner routine needed or benefited from additional stuff added to it or making some kind of changes to it, I would have already added it/changed it a long time ago.
B) Again, if I thought this was truly needed, I would have already written the program that way. Although if you are interested, The Best Workout Routines (https://www.aworkoutroutine.com/the-best-workout-routines/) contains additional versions of this program, some of which make those first exercises 4 sets along with a few other strategic adjustments.
C) This may be alright. My preference after RDLs is to avoid lower back intensive quad stuff. Squats would be bad, lunges/split squats (especially with DBs) would be less bad, and leg presses would be even less bad.
Not to mention, exercises like split squats/lunges will significantly hit your glutes (and to a lesser extent your hams as well), and glutes/hams may be quite fatigued from RDLing right before it.
ok thanks a lot for your answers.regarding squats i ve heard that your knees shouldn’t get past your toes.is there any truth to this or not?(i’m doing olympic high bar squats with no hip drive)
Depends on the type of stance being used, squat depth, limb length of the person squatting, etc.
hi, thanx a ton for all the information. although i feel so enriched and aware now m still not satisfied..i have read the list for the best exercises for each muscle group but it would be great if you could come out with a detailed version of each type mentioning the correct form along with the videos n all. i go to a gym which has good machines but no trainer i would be really grateful if u could do the above
Yeah, shooting video of a few dozen exercises and explaining proper form is one of those big projects that has been on my to-do list for years. Hopefully I’ll get it done at some point in the future.
Until then, http://www.exrx.net/Lists/Directory.html and http://www.bodybuilding.com/exercises/ are okay places to start.
Hi,
My name is Ash, I’m a 21 year old male from Australia.
Just wanted to let you know that was one of the most informative, bullshit free training related articles I have ever read.
I’m at the beginner stage of training and after several failed attempts of starting a consistent training schedule in past years, this is exactly what I was looking for, So, Thankyou!
Being a student studying health science (food & nutrition), I also agree with your diet advice, too many people believe too many myths about eating times and meal sizes, when having the right diet is quite simple and all you need to do is give your body what it needs and you will get results.
Cheers,
Ash.
Thanks for the feedback Ash, glad you liked it.