Beginners Workout

BoB_BoT

Hey all, sorry to ask this, more than likely been asked 100 times already, but can someone point me to a post or link with a good workout for someone starting out with workouts (preferably gym based).

I'm looking for a combination of cardio and weights. Essentially I've been very lazy the past 2 years, while I havn't gained much weight, things like stamina and strength have gone down the tube.
So I've started back on the basic sit-ups/crunchs and push-ups. Will also be starting a bit of outdoor jogging despite the horrible weather :P

While I never really followed a routine before, I was relatively fit, so now I'm looking for something a bit more solid than going for the occasional run/jog or gym session.

Thanks for any advice, info or links
-Rob

Boru.

No problem - here ya go, I wrote this one up a while back for someone just link you...

http://www.boards.ie/vbulletin/showpost.php?p=54409591&postcount=4

Enjoy.

For an alternate regieme you cna check the stickies as well, Transform put up a great beginners program there.

Pj!

Nice one Boru. Off to have a look at this myself.

maradona10

http://www.bodybuilding.com/fun/mahler62.htm

this has been recommended before and includes info on the tabata interval training which is recommended on various sites.

also look for mark rippetoes starting strength program. search for that here or on google

Colm_OReilly

www.startingstrength.net/workouts - beginners strength building routine

www.simplefit.org - predominantly bodyweight fitness program

www.crossfit.com - all you could want with fitness

Beginners' Workout (pdf doc)

BoB_BoT

Thanks for all the links and info
Will get reading now. Just another quick question, just browsing over stuff, and some guides mention 3 day work outs, with one day break in between the first and second workout, then 2 days after the third workout. Is this how it's generally done or is there another method of resting patterns?

Thanks,
-Rob

celestial

BoB_BoT wrote: »

Thanks for all the links and info
Will get reading now. Just another quick question, just browsing over stuff, and some guides mention 3 day work outs, with one day break in between the first and second workout, then 2 days after the third workout. Is this how it's generally done or is there another method of resting patterns?

Thanks,
-Rob

No hard and fast rules. When weight training you build muscle during recovery, not during the workout, so you should generally rest the day after a weights session (you could do some cardio work the next day). That way you let your body recover and rebuild and you're fresher the next time you lift.

Hanley

celestial wrote: »

No hard and fast rules. When weight training you build muscle during recovery, not during the workout, so you should generally rest the day after a weights session (you could do some cardio work the next day). That way you let your body recover and rebuild and you're fresher the next time you lift.

Just in addition to this... you don't neccessarily HAVE to rest a day between gym sessions. For example you could do; day 1 - upper body, day 2 - lower body, day 3 - off, day 4 - upper, day 5 - lower, day 6+7 - off. Doing it like that leaves at least 2 days in between for rest and recouperation for each general muscle group (there's a lot of exceptions and I could throw out loads of different situations abotu movement patterns etc that really do beyond the scope of this thread, but generally, 2 days between muscle groups is good enoguh).