Newbie At training

Posts: 19 Join date: 2010-01-02

Hello People,

I'm New At this forum, and new at training... I Saw here a lot of strong People...

So can you help me with me training? I don't know from what i need to start? So from what you started Guys?

Posts: 204 Join date: 2009-12-11 Age: 18 Location: Germany

RedWhite wrote:

Hello People,

I'm New At this forum, and new at training... I Saw here a lot of strong People...

So can you help me with me training? I don't know from what i need to start? So from what you started Guys?

First off,
Welcome to Bar-barians, great to see that you're interested in self-improvement and training.

How you train mainly depends on your goals but since you're a beginner I would work on a mix of strength and strength endurance.
But for that it would be good to know what you can and can't do.
Can you do a pullup? pushup? dip? (dip video demonstration)
If we don't know your current level of fitness we won't be able to be of much help Smile

If you answer those questions I would be able to provide you a routine you could do.

Posts: 19 Join date: 2010-01-02

Oh, i'm So stupid Very Happy

I can do about 35 Pushups...

Dips 3-5

Pull Ups - 10-11... But the problem is i can only do pull ups at school, because, in our country now is winter, and i only have pull up bar at outside.

Posts: 204 Join date: 2009-12-11 Age: 18 Location: Germany

RedWhite wrote:

Oh, i'm So stupid Very Happy

I can do about 35 Pushups...

Dips 3-5

Pull Ups - 10-11... But the problem is i can only do pull ups at school, because, in our country now is winter, and i only have pull up bar at outside.

Those pushup and pullup numbers are already pretty decent. But we gotta work on those dips Wink

.

I'll give you two routines (one upper body, one lower body+core) that you perform and switch everyday. Meaning Routine A on Monday, Routine B on Tuesday, Routine A on Wednesday etc.
(also: consider purchasing a door pullup bar, they're very cheap. And if your door is sturdy enough you can perform pullups on your door. I'm sure you will find something to do pullups on. If not take two chairs and a stick, put the stick on the chairs and perform inverted rows)

Routine A:
Warmup (5-10min) with Jumping Jacks, Jump Rope, Sprinting in Place (get the core temperature up)

Rest 40 to 60 seconds between sets and 1-3min between exercises
10sets of 15-20 pushups
20sets of 2-3 dips
15sets of 5-6 pullups

as a finisher perform:
30sec of burpees (burpee exercise demonstration)
30sec of jumping jacks
for 2-3 rounds with no rest

Routine B:
Warmup (5-10min) with Jumping Jacks, Jump Rope, Sprinting in Place (get the core temperature up)

Rest 40 to 60 seconds between sets and 1-3min between exercises
20sets of 15-20 squats (training the legs is important because they promote muscle growth troughout the whole body)
10sets of 10 slow situps
10sets of 10 supermans (superman exercise demonstration)
3sets of Maximum time Plank hold
3sets of Maximum time Side Plank hold

as a finisher perform:
30sec of burpees (burpee exercise demonstration)
30sec of jumping jacks
for 2-3 rounds with no rest

Have at least one or two rest days per week it's important.
Follow this routine for 1-2 months and I guarantee you will see results.
Also watch your Nutrition it's maybe the most important factor for building muscle and strength.

Since I don't really know you, you can tell me how performing those routines was for you and If something doesn't suit you we can look for an alternative.

Hope I could help you,
Taiga

Posts: 19 Join date: 2010-01-02

I have one question...

So if i do 10 sets of 15-20 minutes, I need to rest 40-60 seconds, and go to do dips??

Posts: 204 Join date: 2009-12-11 Age: 18 Location: Germany

RedWhite wrote:

I have one question...

So if i do 10 sets of 15-20 minutes, I need to rest 40-60 seconds, and go to do dips??

No. you do 15-20 pushups (thats your first set) then you rest 40-60 seconds then you do another 15-20 pushups (your second set)

You could also superset of course.
Meaning you would do 15-20 pushups, 2-3 dips, 5-6 pullups
then rest a minute and perform another round
After you have your 10 sets of pushups you only perform the remaining sets of dips and pullups. After you have your 15 sets of pullups you perform the remaining 5 sets of dips.

Posts: 19 Join date: 2010-01-02

Oh, that was my Bad English fault...

I mean,

If i Do all 10 Sets of 15-20 Pushups... How many time i need to rest, until i can do Dips?

Posts: 204 Join date: 2009-12-11 Age: 18 Location: Germany

RedWhite wrote:

Oh, that was my Bad English fault...

I mean,

If i Do all 10 Sets of 15-20 Pushups... How many time i need to rest, until i can do Dips?

edit:
40 seconds between sets and 1-3min between exercises

So you have to rest 1-3min until you can do dips.

Posts: 11 Join date: 2009-09-23

He means after his 10 set of push up.

I will personaly go for 2-3 mins.

One thing, if your training become to easy just ajust the number of reps per set.

Posts: 1 Join date: 2010-01-02

hey guyz,,how u doing,
im new in this training ,,and i need help to increase my reps,,,but i still go to gym every other day..so i'd like to have an organized routine for both .thnx

Posts: 204 Join date: 2009-12-11 Age: 18 Location: Germany

Hussein Kachouh wrote:

hey guyz,,how u doing,
im new in this training ,,and i need help to increase my reps,,,but i still go to gym every other day..so i'd like to have an organized routine for both .thnx

Just take the routines that I posted in this thread and adjust your reps
Take your maximum reps minus 3-4 reps and thats your rep number for every set.

For a good Weight training routine (if that's what you mean with going to the gym) you should look into StrongLifts 5x5 its for free and very good.

Posts: 19 Join date: 2010-01-02

One More question... If some time i can't do pull ups ( until I get Pull up bar ) So that exercizes would be fine to me? (except inverted rows )

Posts: 204 Join date: 2009-12-11 Age: 18 Location: Germany

RedWhite wrote:

One More question... If some time i can't do pull ups ( until I get Pull up bar ) So that exercizes would be fine to me? (except inverted rows )

The only alternative that I can think of is inverted rows. If you can't do any pullups than you should really hurry and get a bar or do pullups on your door because only working your pushing muscles (dips, pushups) and neglecting your pulling muscles (pullups, rows) will lead to muscle imbalances and this will sometime lead to injury.

Of course If you only work your pushing muscles for 1-2 weeks it won't lead to imbalances also 3-4 weeks won't be too bad too. But you should start doing pullups as soon as possible.

Posts: 19 Join date: 2010-01-02

So if some time I do inverted Rows, I need to increase number of reps?

Posts: 204 Join date: 2009-12-11 Age: 18 Location: Germany

RedWhite wrote:

So if some time I do inverted Rows, I need to increase number of reps?

Test your maximum reps for inverted rows and then decrease the number by 3-5 and use that number for inverted rows

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