I've found this routine for beginners by Steve from MT Forums (Toxic Toffee). What do you guys make of it? It looks like something I'd like to have a crack at. How long would you recommend doing this for before moving onto the four day split with more isolations? Six months or more?
Here it is:
*** Initial Basic Hypertrophy ***
By Steve Blades - Personal Trainer & MuscleTalk Moderator
Below is a brief account of hypertrophy in the beginner, condensed into a few paragraphs to get you rolling. There is nothing revolutionary about the plan; it merely confirms the basics required to enhance aesthetic appeal for the budding bodybuilder. Many starting programs either focus on the notion of strength building or run many isolation exercises to cater for the new trainer's desire to build a good body. I believe the idea of compound movements in a specific rep range is the basis of hypertrophy training for the beginner opposed to countless isolation exercises of very low rep range work.
Let's start with some basics. Hypertrophy is basically increasing the size of the muscle. Building strength is initially the main focus of many beginner plans. This is adequate for the trainer who is interested in combining muscular growth with performance. The lower rep range used in such plans though will not be favoured by those who purely train for aesthetics. Higher rep ranges will promote more substantial gains in muscle girth as opposed to explosive low repetition work which favours strength over size. This is fact and whilst some hybrid plans will increase both strength and muscular size to a degree they will never be the master of either. Jack will stay the man of all trades.
Some great staring points for those building an initial base are Bill Star's 5 X 5 routine and Mark Rippetoe's Starting Strength. These plans are based around low rep range compounds and will yield good strength gains and some hypertrophy. What I propose in this mini article is something purely for the aspiring bodybuilder without losing focus on the reliance on compound work in the early phases of training. This is straight out aesthetics training with strength gains being secondary. The protocol below will be similar to that of many tried and tested methods but will hopefully enable the trainer to appreciate the difference in exercise choice, rep range and the structure of the training plans employed for strength versus size. This is pure aesthetics, base-building for the virgin trainer:
Day 1
Barbell deadlifts 3 x 8
Weighted chins 3 x 8
Bent over barbell row or Pendley row 3 x 8
Barbell/EZ bar bicep curl 3 x 8
Day 2
Incline barbell bench press 3 x 8
Flat dumbbell bench press 3 x 8
Standing military barbell shoulder press 3 x 8
Weighted dips 3 x 8
Day 3
Barbell squat 3 x 8
45 degree leg press 3 x 8
Stiff-legged deadlift 3 x 8
Seated or standing calf raises 3 x 15
Note: the only rep change is that of calf raises. No exercises are to be substituted unless stated below. The Smith Machine is not adequate for squats, presses or deadlifting. Barbell means free Olympic barbell from a squat rack or pressing station.
This is the basis of hypertrophy for the beginner. There are a couple of isolation exercises in there but in the main it's hard compound movements in the '8 rep range', 8 reps by 3 sets from experience and science are shown to provide adequate increases in hypertrophy when in a calorie surplus diet. There is nothing revolutionary about the plan; it is simply confirming what is required for the new trainer to start their bodybuilding career. The progression of would be a 4 day split with more isolations, yet the backbone still being based around the bench press, squat and deadlift. Never lose sight of the 3 'biggies'.
Progression should be noted and represent a steady linear curve after initial fluctuations. Whilst 'newbie' gains can be dramatic ensure the progression is fluid and plateaus are minimized by not getting ahead of yourself. Log down weights achieved each week and look to increase the number as the weeks pass.
The length of the plan is stated as 'ongoing'. Some plateaus will be hit before others but do not exclude, for example, bench press and substitute it for pec-dec as you can't get over a sticking point. (Programming and progression will be discussed in later articles). The simple premise will be to start with a weight that you feel 8 repetitions is 'taxing' you but not 'maxing'. Look to increase that weight by the smallest possible weight whilst keeping within the guidelines stated above, week in week out.
Many new trainers will become too eager and go from benching 35kg in week 1 to 40kg in week 2 and then try and go to 70kg in week 3. Inevitably he sticks right there for the ensuing 12 weeks.
How do I perform the exercises? Simple, follow the links below
http://www.bsu.edu/webapps2/strengthlab/
http://www.exrx.net/Lists/Directory.html
http://www.coopersguns.com/videos/exercise-encyclopedia/
I don't have that equipment though. Change gyms or buy it; machine work in the main simply doesn't cut it. The Smith Machine is not a barbell bench press either. Barbell squats are that, they are not a machine. The 45 degree leg press though is a good machine and not all good gyms will have one. If not, use dumbbell lunges listed in the links above.
I want to do more biceps. Read someone else's plan. This one is not being changed. Biceps will get hammered on day 1. Any pulling movement will recruit the biceps and I have even added in a bicep curl for you against my better judgment.
Where are abs? In the deadlifts, squats and rows. Core strength isolation work for now is not included and will be introduced after 12 weeks. Adequate stimulation will be encountered on this plan. This will then include hyperextensions and hanging leg raises. For now though focus on the biggies as opposed to the six pack.
I can't do weighted pull ups/chins or dips what do I do? Get stronger and do them. Have your training buddy guide your through the initial weeks with a 'spot'. After this point weight will be added to complete your 8 reps by using a weight belt and plates to increase the resistance. It's surprising how quickly these exercises progress.
I can't get on the equipment I need. Change gyms or train at a different time.
I have a knee injury. Do you or do you really? 99% of excuses seem to revolve around bad knees. Sit yourself down and ask if it's truly the case. If you want to be a bodybuilder you need a good set of wheels, train them. If you want beach fluff muscles go pick up Men's Muscle Monthly Magazine for Muppets and crack on.
There isn't as much in there as what my Personal Trainer gave me, I want more. Try harder then, these are the most taxing exercises you will do and you will need recovery time both between sets and outside the gym. If you want to swing bicep curls and tricep kick backs around all day, go ahead and then read this plan 9 months down the line when you are no further on.
As stated above, progression and stalling is beyond the scope of this mini article and will be addressed in future editions of The MuscleTalker. For now simply learn the movement, develop the range of motions and increase the weights lifted, noting down week by week progression. In terms of nutrition, my Mass Gaining V2 plan would be ample for the budding trainer to increase weight in conjunction with the plan outlined above.
