Spot on keiko, cheers, and will let you know how it goes...

Will give this a go

Thanks

Hey guys.....new to the forum....

A quick question...would this routine work just as well for women as for men.....sounds like a cool workout..

Thanx..

yup this should be fine for both sexes  

Thanx........

Quoted from bigkeiko

As long as your diet is spot on youre body has no choice but to grow becouse are force feeding it into new growth.

what do u mean by this statement? can u explain below thank u

isn't it self explanitary?
if your putting in more calories than your body requires it will grow.
and the same if your not eating enough calories you will lose weight.

hi just going start this routine,do u just do pick 3-4 of each exercise on each day or do u just do what is listed for each day?

follow whats listed

Thanks alot,feel like im at school again asking silly questins lol

Quoted from bigkeiko

This routine is ideal for the beginner and is based on the push pull system.
All pushing movements on Monday, Wednesday breaks the upper body by training legs and pulling movements on Friday.

Monday; Chest, shoulders, Triceps.
Inline bench press  4 sets. Reps 15, 12, 10, 8
Flat dumbell press 3 sets, 12, 10, 8.              
Cable crossovers 3 sets            

Shoulder press 4 sets
Dumbell side laterals 3 sets

Tricep push downs 3 sets
EZ bar extension 3 sets


WEDNESDAY, Legs
Thigh extension 3 sets.
Squat 4 sets
Hamstring curl 3 sets
Calf raises 3 sets


FRIDAY, Back, Traps, Biceps
Pull downs to front or Chins if you can do them 3 sets to failure
Cable row 3 sets. 12, 10, 8.
Dumbell row As above

Bent over dumbell lateral 3 sets
Dumbell shrugs 3 sets

Concentration curls 3 sets
Standing barbell curls 3 sets


I would follow this program for 4 weeks and then add another exercise and try to increase intensity.
Dont use stupid weights trying to impress your mates, you aint at school and it aint a competition so train wisely!!
If your not sure on something then ask the gym instructor or someone advanced in the gym, dont be shy... everyone has to start somewhere, ive been there myself.
REMEMBER, you never stop learning in this game!
For some its a game... for others its a job!!

Hope this has helped some of you young bucks new to the iron game, take care!  

i am not skitting keikos advice this guy knows more than me, but i can't help thinking that tempo should be one of the most basic concepts to get across tonewbies and how tempo can dramatically change the effectiveness of a routine. All beginner routines should always be 1/0/1 for about 4 weeks, and after the four week period heavy eccentric for 6 weeks tempo 3/0/1

beginner routines last a month max just to get the muscle to brain connection, then straight in after that.

Quoted from bigkeiko

This routine is ideal for the beginner and is based on the push pull system.
All pushing movements on Monday, Wednesday breaks the upper body by training legs and pulling movements on Friday.

Monday; Chest, shoulders, Triceps.
Inline bench press  4 sets. Reps 15, 12, 10, 8
Flat dumbell press 3 sets, 12, 10, 8.              
Cable crossovers 3 sets            

Shoulder press 4 sets
Dumbell side laterals 3 sets


this for putting on size??? or cutting up???

Tricep push downs 3 sets
EZ bar extension 3 sets


WEDNESDAY, Legs
Thigh extension 3 sets.
Squat 4 sets
Hamstring curl 3 sets
Calf raises 3 sets


FRIDAY, Back, Traps, Biceps
Pull downs to front or Chins if you can do them 3 sets to failure
Cable row 3 sets. 12, 10, 8.
Dumbell row As above

Bent over dumbell lateral 3 sets
Dumbell shrugs 3 sets

Concentration curls 3 sets
Standing barbell curls 3 sets


I would follow this program for 4 weeks and then add another exercise and try to increase intensity.
Dont use stupid weights trying to impress your mates, you aint at school and it aint a competition so train wisely!!
If your not sure on something then ask the gym instructor or someone advanced in the gym, dont be shy... everyone has to start somewhere, ive been there myself.
REMEMBER, you never stop learning in this game!
For some its a game... for others its a job!!

Hope this has helped some of you young bucks new to the iron game, take care!  

Hi all, we are new to body building. Can you just explain the reps. I understand 4 sets and I can see there are different numbers of reps in each set but this is where I get confused. Do you pick a weight say 75% of your 1 rep max and do 12 on first set, 10 on 2nd set and so on or do you alternate and increase weights as you decrease the reps. Could anyone explain please.

Quoted from mumnson

Hi all, we are new to body building. Can you just explain the reps. I understand 4 sets and I can see there are different numbers of reps in each set but this is where I get confused. Do you pick a weight say 75% of your 1 rep max and do 12 on first set, 10 on 2nd set and so on or do you alternate and increase weights as you decrease the reps. Could anyone explain please.

hi and welcome to the forum!
if your new to bodybuilding then you dont need to do any one rep maxis and tbh i dont do them even now (very rare i will even try) as 1 rep maxis are not needed for bodybuilding in the begining (later down the line when your in advanced stages maybe but still not necassary imo)
remember because your new to bb'ing you want to concentrate on the most important bit before adding loads of weight to the bar - perfect form/technique of every lift that the workout requires and after you have perfected each lift is when you then want to seriously look into what weight to use!
right for reps and weight to use its trial and error at first, pick a weight that you think you can do however many reps the workout states for example - if say for bench press it says 10 reps then load the bar with a weight you think you can manage for ten reps and if you manage ten or more easily then the weights not heavy enough so add more but if you can only manage three reps etc then your using to much weight and will have to drop the weight down untill you can only just manage to push ten with perfect form and really having to push yourself on the last 1-2 reps but i cant stress enough that perfect form on any exerscise must come before weight increases!
then have your rest of say 1 minute then do the next set with the same weight but for the however many reps it states again so say 8 reps then so on, you can increase the weight for the next set but as a beginner i would stick to the same weight as the first set and use it for the rest of the sets!
hope that all makes sense lol and best to get a little note book that way when your working out all your weights your using the first few training sessions you can make a note of your weights,progress etc etc and makes it a damn site easier each time you go in the gym if you know exactly what your going for!

welcome  

I'm not sure what keiko would advise; but if your just starting out i would pick a weight that you can complete the 1st set, but fail on the 4th set - this will give you something towards (completing the 4th set) then once you complete the 4th set - increase the weight and repeat. This should help get your muscles adjusted, help perfect form and minimize the risk of injury (because your increasing the weights very slowly and using weights which your comfortable with)

But saying that, the latter method you described - increasing the weight progressively, eg each set, is the standard method.    

EDIT - Ricky beat me 2 it (i know theres 30 min between posts, but im watching family guy - so it takes a while to type lol)