You’ll love it. . I think your issue has much less to do with your workout and much more to do with your diet. But one of the least dumb questions I get from beginners all the time has to do with their beginner status itself. Ignoring the barbell weight i could add 25 kg / 55 lbs. Work at 80% of your max effort -I have been doing your beginner routine for quite some time (7 months) -I have made progress until last couple of weeks,where I stall for a while even after deloads -I am stuck for a month now.In term of diet I had been cutting at around 20% from my maintenance level(ideal) from the start until now, 1. -Diet is not so strict (Which maybe answer to one of my problem according to your article). As for the second question, that depends on your body fat percentage. I don’t foresee myself going back to deadlifts and barbell rows again. That means Monday, Wednesday, Friday, Sunday and then Tuesday, Thursday, Saturday and again. It takes about a month (maybe a workout or two less) to progress on my lifts. I also injured my shoulder rotator cuff six month back and I am not recovered 100 percent yet. I wanted to maintain my weight and gain muscle tone. Any ideas as to why this is happening or what differences I’ll notice due to only doing it twice a week? Is this a sign to move on to intermediate or am I just being stupid? Thanks! The fat loss plus muscle maintenance solution for bulking? Today I read your begginer routine and i think it is best balanced than Rip’s. For example, let’s pretend that a 185lb bench press is whatever magical percentage of your body weight that you’re supposed to be aiming for before moving on to a more advanced routine. If you have a question or comment about this article, or just want to give me your feedback on it, feel free to contact me directly by using the contact form here. when someone says they bench 200 lbs, does that include the weight of the bar, or just that they have 200 lbs of weight on the bar? I have been doing the beginner routine for about 5 months now. Progress stalled. How to tell what's benign and what's cause for concern. But one thing I can say for sure is that if you’re successfully creating a surplus and gaining weight at a sane rate, and you’re not making any strength progress during this time, something somewhere is definitely wrong. Which one would be more beneficial to me, im very confused? I’m just about to start the Beginner program, have 2 questions for you: 1) I’m in my early 50’s, in reasonable shape (due to consistent aerobic activities like biking, running etc. They pertain to performance, but also require a bit of looks. Most of my gym buddies usually don’t finish before 1.5 hours as they are doing all sorts of things and I end up feeling like I’m not pushing myself hard enough. I’ve been doing the p90x hypertrophy variation for awhile now and from what I’ve read, I’m still a beginner (I haven’t passed the 6 month mark yet but my diet is very solid and I have been progressing pretty well). As long as you are physically able/cleared for weight training, the same guidelines and recommendations would apply for a beginner on pretty much any age. I initially lost 10 lbs, then gained it back…NO CHANGE in size/measurements. Now would definitely NOT be a good time to start making big changes to your workout, especially if that change is to move from a lower volume beginner routine to a higher volume intermediate routine. Meaning, don’t start with bench press this time, then squats the next time, then bench press the next time, etc. Apart from diet I read this may happen due to over training. I’m 21 years old, female. Already I have seen progress. Also, regarding (what I’m assuming to be) those typical bodybuilding workouts your boyfriend finds in magazines, have him read this one: Wow thanks. But is it possible that diet is the only thing keeping me from making progress. Adding more to them will almost always hinder (or completely eliminate) that effectiveness. I don’t need to lose any weight, but I’d like to do cardio to build endurance. Also not sure if this helps at all, but front squats in place of leg presses would fit even better than back squats. so if I have 60 lbs on the bar, and the bar is 40-45 lbs, do I say I’m benching 100-105 lbs? Also, in the beginner workout routine you wrote on here ( you gave the two versions of the 3 day full body split. My ideal clothing size is a 2 so my goal is to gain weight rather than loose it. As for the second question, both versions of the routine are fine. They’re both flawed, so when I get asked this question, I base my answer on something else altogether: common sense. So, changing up a variable will add a new challenge to your routine. I’ve eaten 4000 calories per day at times. I read that focusing on weight training only (no cardio) initially was the easiest and best way to get results. Some, sure. Is there anything upper body that you would suggest could supplement these exercises in your beginners routine? Now, I’ve been getting some nice gains with that, but I always kinda felt like I would be better off if I took my reps to the 7-8 range. I’m 47 and like another poster, I have worked out on and off since I was 12. The human body is pretty amazing. Beginners do best with a basic full body beginner routine. This will make the transition more manageable. Squats are in that workout to be a quad dominant movement, so it’s a good thing if you feel it as a quad dominant movement. In order to make progress, your body and muscles need to be continuously challenged with new or different forms of stimuli. Progressed with my own routine at first but liked yours after loking at it and went with it( 5 exercise beginner program) I also need to loss weight(75lbs). I know it wont be as good as the deadlift and hyper extensions can work but i was looking for something else which targets the glutes and hams where i am able to progress and move heavy weight eventually? Hey I just started the beginner workout and I am excited for whats to come in the future. So my question is, what is optimal – trying to get in 3 days by doing something like W-Th-Sa or just skip a day and only go twice that week? Basically i wanted to create calorie deficit and also build muscle. However, I notice no improvement in the belly area as the belly fat is still there. I started to get serious about 6 months ago, starting out quite overweight and with no muscles to speak of. In addition i was training usually 4x/week. I feel as though I could bust through these plateaus with patience and staying on with this routine especially considering my lifts are still relatively light for someone of my size and height, but the more I read up (and overthink, haha), the more I’m unsure as to whether moving to an intermediate workout would be more beneficial. He said its normal and I should have reasonable expectations as it will be the last area where fat will go. Hello I have been following your beginner routine for more than 3 months and i have also read some of your good articles on over training and i wanted to ask few questions which may help me and others also here : Some Background : -I have been lifting for more than 6 month. My experience with weight training has been sporadic. Should I keep doing the beginners workout or should I stick with the p90x variations considering I have seen nice results so far with the program. About 4 months ago I started back to the gym with the goal of losing 30 lbs of fat and toning up. I mean it would be awesome if I can do less and gain more. Note the sentences in italics after each phase explaining the changes made and why. -Also, i can’t seem to loose fat around my abdomen. Is that viable? If so, I think you’re a dumbass. My other lifts are definitely nearing that plateau stage also. When that stops, switch to the intermediate routine. I would end up doing, for example 5 sets of squats for 8 reps. Do you think this is a sensible way of going about it? So, basically, whatever best suits your schedule and allows for anywhere from 1-3 days between each workout will be the best option. Another thing I forgot to mention is about rep ranges. Anyway, I’m not at my goal weight yet and want to keep going, but I have hit an unexpected snag. How do I keep up my strength during that time? The workout routine you posted isn't really at any level you can't handle. 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