Tag: Beginners

Strength, Power, and Mass

A while back I wrote a post about strength vs. size training.   I stated that most trainees will end up making gains both mass and strength (but I did note some genetic extremes).

Here’s another observation: most  bodybuilders of old had a some powerlifting background as their foundation.  They got strong in the basic lifts (like squat and deadlift) and even joined strength competitions. Here’s a photo of a young Arnold Schwarzenegger doing a record-breaking 710 lb deadlift:

Arnold deadlifting

Arnold refined his physique and training methods over time. But it seems exercises like the squat and deadlift were staples of his routine for years to come. He knew working out this way would bring a certain quality to his physique

I guess there are two reasons I decided to write this post.  I thought the vintage picture of Arnold was pretty cool.  But I also wanted to encourage trainees to remember the importance of building strength in the basic, compound exercises.  You’ll end up with a better-looking physique.  But you’ll also have the satisfaction of knowing you don’t just look strong–you are strong.

Look Familiar?

Full Body Workout Routine

Full/whole body workout routines seem to have fallen out of favor as many trainees try to

Old School

emulate the 5-6 day split routines of professional bodybuilders. But the way genetically gifted, steroid-using professional bodybuilder trains is not relevant for most of us. This is especially true for a genetically typical, natural trainee who walks in a gym with the goal of putting on his first 10-20 lb. of muscle.

A novice lifter should make pretty rapid gains in strength and be able to lift a little more or do a few more repetitions with each session. For this reason it makes sense to train every major muscle group 2-3 times a week. Otherwise you are missing out on opportunities for growth.

I wish I had understood this back when I first started lifting weights. I could have gotten bigger and stronger much faster if I had done a properly designed full body workout routine.

A beginner should stick to a few basic exercises in order to build his/her foundation of strength. It’s pretty simple: you need to train your legs, push, and pull. Balance these three things and you’ll be on your way to safely building muscle.  You should be pulling as much as you push, for example, to avoid muscle imbalances.  You should also not neglect leg training.

A beginner routine may look like this:
1. Squat (or leg press)
2. Deadlift (or rack pull)
3. Bench Press or Dips

Do each exercise for 4-5 sets of 5-8 repetitions. Do this workout 2-3 times a week for a month or two and you’ll be well on your way to building the foundation.

I’d highly recommend you check out some of my recommended training programs if you’re interested in learning more about lifting weights and getting strong. .