***credit to the original poster of the following - ProWrestlinStudent @ Thedilly.com***
Getting started on a program is pretty easy. you dont have to have anything extravaggant, just ...as my coaches always told me... KISS. Keep It Simple Stupid. (this isnt as an insult, its just a saying) If you are getting started and dont have a program setup yet... all it will take really, is about 15-30 minutes...
The first thing you'll prob wanna do, is NOT go to the gym, and bounce around from machine to machine, different body parts, just aimlessly wandering from area to area. This does happen in most gyms. You gotta applaud em for being there atleast doing something, but as most by the ages here know, when you have a plan, you can prioritize things and use your time more efficiently when you plan things out.
So to keep things on a schedule, you should come up with a SPLIT
SPLITS
A split is basically EVERY exercise you will do, split into certain days for certain body parts. there are many ways you can do it and some may even choose to combine some parts with others.
for example. 7 days in a week, so you first decide WHICH DAY you wanna start. monday, sunday, wednesday, tommorow, whatever day... then pace out 7 days from then....
Example 1:
Monday -chest
Tuesday - legs
Wed - Back
Thurs - Shoulders
Fri - calves
Sat - Arms
Sun - OFF
now you can combine em so that you work out one MAJOR/LARGE body part, and another small one, like so.
Example 2:
Monday -Chest/triceps
Tuesday - Back/Biceps
Wed - OFF
Thurs - Shoulders
Fri - Legs/calves
Sat - OFF
Sun - OFF
with example two you can minimize the days you are in the gym or workout and have more rest days or days for cardio. its your choice really. you gotta figure out what works for you.
Now that you know what a split is, you gotta pick the exercises to do on each day.
To start, its normally recommended that you do 3-4 exercises per body part. 3-4 SETS per exercise, and to start, prob recommend that you use a weight that will allow you to do 10-15 reps. basically to get the form down... as the weeks go by, you can lower reps and increase weight, but its better to learn to control the weight and work the muscle, rather than go attempt to put up alot of weight, use bad form, and possibly injure yourself.
and yes that has been done. visit any gym in america and ask about it.
So lets say for Chest and Triceps day....
lets say you do
Bench press
Incline press
Dumbell flyes
Cable crossovers
thats your 4 exercises for chest
for each one, in starting, you would do 4 sets, and 10-15 repetitions per set...
so it would normally be written out as
Bench press -
set 1: ??? lbs x 15 reps
set 2: ??? lbs x 13 reps
set 3: ??? lbs x 10 reps
set 4: ??? lbs x 10 reps.
thats just an example, you might shoot for 10 and only get 7 or 8 reps. but then you would go onto the next exercise
Incline press -
and then record the same things...
Do all 4 exrcises then do the same thing for Triceps
WHAT EXERCISE DO I DO FOR EACH BODY PART?
technically you can do alot of Variations for any body part.... you dont need a gym (although it makes it easier), you dont need bowflex or tv machines (although some may once again, make it easier) .... You can get a decent workout with just body weight and or dumbells.
Then there is the question of machines VS free weights
for starting, if you are REALLY timid, dont be scared to use a machine. dont know how to use it, take time, check it out, somewhere on it, there should be directions...usually a card that shows you what part it works. dont sweat it and be afraid, we all were beginners at one time or another. if worst comes to worst ask someone, most wont mind showing, and who knows you might make a new bud at the gym.
now if you can use free weights, barbells, dumbells, kettle bells, then do so... dont try and do too much weight to start out... even if you use 5-10 lbs dumbells, or only bench the bar.... do it. with free weights you work on your stabilizers alot more than machines. reason why... on a machine, you do in-out or up-down. the machines dont go off track....unless you break em. But with free weights, you have to control the weight from swaying out, down, around... as you lift the weight up and lower it down. it all has to be controlled. this is benficial in the long run.
So free weights offer the most gains overall, but machines do have their place in teaching and learning the ropes.
and like said, dont be scared to use small weight... so what if you arent puttin up what some guy in your gym is. in time, make that your goal, but for the meanwhile, concetrate on getting the basics down pact. Patience is a supplement MANY lack. rome wasnt built in a day and neither will your body.
Heres a site with a few Exercises listed per body part.... so as you are making your split, pick some exercises that you would like to do.
http://bodybuilding.com/fun/exercises.htm
keep in mind, you should do some mass builders, or compound exercises first. maybe the first 2-3 exercises, then the last 1-2 exercises, isolation evercises. so if you do 4 exercises, shoot to have the first 2-3 compound ones, and the last 1-2 ones isolation.
for example, with chest...
barbell bench press is compound
dumbell incline press is compound
flyes and cables are more isolation as the triceps arent added into the equation.
this is also why its a good idea to work triceps on the same day as chest. the tricep muscles are already getting a slight workout in the pressing movements of the bench press. they are both pushing muscles overall
your back is a pulling muscle, as well as the biceps, so thats why many work those together.
Complete Equals Complete
By that I mean, if you want complete overall development, then you have to work the complete overall body.
some people only wanna improve a certain area.... i.e. have huge arms, but do no leg work... or have a impressive chest and thats all.
same as spot reduction doesnt work in losing fat, you can't really make a popeys type physique...
if you want other parts to grow....DEFINATELY....DEFINATELY.... DO NOT NEGLECT....your LEGS.
they are the largest single muscle in the body... can't build a tank, if you dont put some decent tracks under it. legs are the foundation of your body....literally... and if you neglect em, you are only as strong and large as your weakest link.
Summary/Tips (HossNotes)
-Dont let yourself be intimidated
-Plan to have a plan, dont fly too blind. you can do exercises as you feel, but alteast follow a split and thouroughly work a muscle for that day.
-If you workout hard, you are gonna have to eat food. Dont workout and NOT EAT...dont do it... NO!
-Immediately after working out, preferably a protein shake with whey, cause its fast absorbing, but if you wanna go the food route, get some carbs and lean protein in the body... hold off on the fat if possible as it slows digestion. you wanna quickly start the recuperation process.
-Be realistic in your goals, if you look like urkel, you arent gonna be superman in 2 weeks or even 2 months... things take time.
-Never neglect any body part, especially major ones like legs... go to any gym, and you see guys who do upper body ALL the time...and thats not an exaggeration. notice 2 years later, they are still the same size.
-Muscle weighs more than fat, so as with many, you might gain weight, before you lose weight when you start out exercising...
this is DEFINATELY why you omit paying much attention to the scale, and monitor your body(use a mirror and or tape measurer and calipers...if you got some cash, you can get measured for bodyfat by X-ray or Hydrostatic weighing) . for some who are working out for the first time ever, you will find that you may actually weigh more but look a hell of alot better than previously. DONT SWEAT THE NUMBERS ON THE SCALE
-Keep your goals realistic. if you are naturally thin, make small goals to achieve size. dont plan to be 100lbs heavier in a year or two... that might take a few years more than 2... if you dont wanna add alot of fat.
if you are naturally large, dont plan to be half the size in a short amount of time. technically its relatively safe to lose a 1-2lbs of fat in a week... moreso...1 lbs is realistic, but some may lose 2 or 3...the larger you are, the more you will lose. if you weight 120-140, make sure you know what you have body composition before the "i wanna be 115lbs" stuff. dont wanna sacrifice too much muscle. then you get stuck finding it easier to store fat and not burn calories...
same for getting big, if you are 170 and wanna be 200, its gonna take time... surely you can get to 200 quick, but its not gonna be all muscle. even the top pros add around 5-7lbs of lean muscle per year... alot of what people add or lose first is water weight... this is how the scale can fool you big time.
in both instances... make small goals, to where you have a small goal every month or two... and keep doing small goals...
have a major goal, but concentrate on the smaller ones. "you gotta walk before you fly, one cannot fly into flying"
but like said, keep it realisitc.
if anyone sees anything i;ve missed or wants to add on advice, feel free to correct me, add on, etc.
