Beginner Routine

[sosso]

Hi all,

 

I just had a read of Alexander Dargatz's article - http://veganbodybuilding.com/?page=article_dargatzmuscles

 

At the end of the article he suggests a routine for beginners looking to improve strength -

 

From what I understand, he recommends alternating the "Day 1" and "Day 2" workouts, leaving 1 or 2 days in between workouts, for example, Monday: use "Day 1" routine, Wednesday or Thursday: use "Day 2" routine, Friday or Saturday: back to "Day 1" routine etc... Is that right?

 

Day 1

 

Warm up: 10 minutes cardio.

 

2 sets each:

 

- Dips x 10

- Pullups x 10

- Squats x 10

 

1 set each:

 

- Crunches - until muscle failure

- Calves - until muscle failure

 

Day 2

 

Warm up: 10 minutes cardio.

 

2 sets each:

 

- Barbell row x 10

- Barbell press x 10

- Deadlift x 10

 

1 set each:

 

- Crunches - until muscle failure

- Calves - until muscle failure

 

 

Alternate Day 1 and Day 2, with 1-2 rest days in between. After cardio warm up, do easy sets of each exercise until you feel warm. Do 2 sets of every exercise , concentrate on perfect form and use a weight you can do for at least 10 clean reps without reaching muscle failure.

Try to increase the number of reps each workout, but don't go to muscle failure (except for abs and calves)!

When you reach 15 reps in both sets (20 for squats), increase the weight a bit.

 

Do this for 2 months and then analyze your logbook.

[cubby2112]

That seems a lot like a beginner doggcrapp method. Its simplicity and quickness should work well for a beginner. Sounds like you have the right understanding of it.

[sosso]

Would you recommend weighted squats or just body weight for someone starting out?

[sydneyvegan]

Both Weighted Squats and body weight squats can be good.

With weighted squats it's important to get your form right from day one

Body weight stuff is a lot simpler, and you can do them anywhere, if they get to easy then you can switch to one leg body weight squats

[sosso]

Thanks What would be a good amount of rest time in between each set of 10 ?

[bronco]

Would you recommend weighted squats or just body weight for someone starting out?

I would reccomend barbell squats. I think it is a good idea to start learning the technique from day one because it might take some time to get it right. Bodyweight squats I think would be too easy for most people and not that useful for learning proper squatting. They might help with flexibility but that is about it.

[xjohanx]

Would you recommend weighted squats or just body weight for someone starting out?

I would reccomend barbell squats. I think it is a good idea to start learning the technique from day one because it might take some time to get it right. Bodyweight squats I think would be too easy for most people and not that useful for learning proper squatting. They might help with flexibility but that is about it.

 

really good point! learning the proper technique can take a lot of time and practice so i shouldn't waste time on bodyweight squats first because it would be like starting all over again when you add the barbell.