The Ultimate Beginner 3-Day Full Body Routine!
The following training routine is typical or basic and not designed for specialized training. Other specialized routines that can be used are listed in my Reverse Pyramid Training book. Selecting a routine should best fit your experience, level of fitness, goal(s) and allotted time (weekly schedule).
If you are a beginner the routine below is ideal for you. DO NOT imitate routines of advanced bodybuilders! You'll only grow LESS in MORE time! Combined with performance nutrition, smart and hard training and sufficient rest a "lean tissue" gain of 24-36 pounds is realistic in the first two years of consistent training.
Training Frequency: 3 days
Training Days: Monday, Wednesday, Friday
Routine Duration: 3 to 6 months
Sets Per Exercise: 2 to 3 sets
Rest Between Sets: Up to 2 minutes
Approximate "lean tissue" gain in 6 months: 12 to 18 pounds
For fat loss & muscle maintenance: Perform your cardiovascular exercise after weight training for 20 minutes.
For muscle gain only: Abstain from performing any cardiovascular exercise.
Good Luck! Keep me posted or updated on your progress! E-mail me at firstname.lastname@example.org!
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Im no expert (obv), but would this routine (full body 3 times a week) lead to overtraining? Its a beginners workout, therefore surely beginners need more bodypart rest??
Furthermore, can our pecs grow and get stronger with only 2 exercises per workout? I'd like to find a good beginners workout for me, but something tells me to avoid this one!
It also says that if "we" train using routines of advanced or experienced bodybuilders, then our gains will be minimal over a long period. This routine seems contradictory and a tad confusing!
I forgot to add that overtraining is a nightmare for me. Even training 3 times a week on a "normal routine", after 4 to 6 weeks I always feel the onset of overtraining kicking in, by 10 weeks I'm hating my protein shakes and dreading every training session, whereas in the 1st 4 weeks I can't wait to get in the Gym. Nightmare.
awesome article i do all body workouts and i get get the best workout.. leaving the gym dead...from head to toe... your nutrition will guide you into being bulky, lean, or overweight the workout is 50% of the battle..