First and foremost, if you're a beginner you need to look at technique, flexibility issues and imbalances because I know my own muscle imbalances and inflexibility issues lead to injuries, I've had shoulder surgery and lower back problems. Don't take this issue lightly. Seek out a trainer that can pinpoint these issues before they take you out of training either temporarily or permanent.
I really do think to build decent size you need a solid strength base, the more weight you can move without a tendon bounce and good form the greater potential you'll have in gaining size faster without being disappointed. A beginner with size as a focus will fail without a good strength base, so do yourself a favor and do your time under the bar using good form and following a strength routine. Doesn't really matter what one, there is no magic routine just progressing.
To me, a beginner is someone that has been either lifting a year or less, or someone that has potentially been lifting many years and has failed to achieve results...
With a combined total in the bench press, squat and deadlift to training for size you should be at least a (see below) Class IV but IMO a Class III or higher is needed.
Women's Competition
| Wt. Class | 44 | 48 | 52 | 56 | 60 | 67.5 | 75 | 82.5 | 90 | 90+ |
|---|---|---|---|---|---|---|---|---|---|---|
| Elite | 290.0 | 310.0 | 332.5 | 355.0 | 375.0 | 412.5 | 445.0 | 477.5 | 512.5 | 540.0 |
| Master | 262.5 | 282.5 | 302.5 | 322.5 | 340.0 | 375.0 | 405.0 | 435.0 | 465.0 | 490.0 |
| Class I | 235.0 | 255.0 | 272.5 | 290.0 | 305.0 | 337.5 | 365.0 | 392.5 | 417.5 | 440.0 |
| Class II | 210.0 | 225.0 | 242.5 | 257.5 | 272.5 | 300.0 | 325.0 | 347.5 | 372.5 | 392.5 |
| Class III | 182.5 | 197.5 | 212.5 | 225.0 | 237.5 | 262.5 | 282.5 | 305.0 | 325.0 | 342.5 |
| Class IV | 157.5 | 170.0 | 182.5 | 192.5 | 205.0 | 225.0 | 242.5 | 260.0 | 280.0 | 295.0 |
Men's Competition
| Men | 52 | 56 | 60 | 67.5 | 75 | 82.5 | 90 | 100 | 110 | 125 | 125+ |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Elite | 482.5 | 525.0 | 565.0 | 632.5 | 692.5 | 745.0 | 785.0 | 827.5 | 857.5 | 882.5 | 917.5 |
| Master | 445.0 | 482.5 | 520.0 | 580.0 | 635.0 | 682.5 | 722.5 | 787.5 | 810.0 | 810.0 | 842.5 |
| CLASS I | 400.0 | 432.5 | 465.0 | 522.5 | 570.0 | 612.5 | 645.0 | 682.5 | 705.0 | 725.0 | 757.5 |
| Class II | 352.5 | 380.0 | 410.0 | 457.5 | 500.0 | 540.0 | 570.0 | 600.0 | 620.0 | 640.0 | 667.5 |
| Class III | 305.0 | 332.5 | 357.5 | 402.5 | 437.5 | 470.0 | 497.5 | 525.0 | 542.5 | 557.5 | 580.0 |
| Class IV | 267.5 | 290.0 | 312.5 | 350.0 | 380.0 | 410.0 | 432.5 | 455.0 | 475.0 | 487.5 | 507.5 |
Here is a routine that will start you off:
A - Monday
- Squat or Smith squat 2 x 5
- Glute/Ham Raises or SLDL 3 x 8
- Yates row 4 x 7
- Barbell or Dumbbell Curl 3 x 10
- Calf Raises 3 x 12
A - Wednesday
- Bench Press 3 x 5
- Incline Dumbbell Bench Press 3 x 8
- Military or standing or seated 3 x 8
- Dips or tricep extension 3 x 10
- Ab work 3 x 10
A - Friday
- Deadlift or rack deadlift 2 x 5
- Leg press 2 x 20
- Chin or lat pull-down 4 x 6
- Barbell or Dumbbell Curl 3 x 12
- Calf Raises 3 x 15
B - Monday
- Incline bench press or Incline Dumbbell Press 3 x 6
- Dumbbell Bench Press 3 x 10
- Military or Dumbbell Shoulder Press 3 x 12
- Tricep movement, extensions or pushdowns 3 x 10
- Ab work
B - Wednesday
- Squat or Smith squat 2 x 5
- Glute/Ham Raises or SLDL 3 x 10
- Chest Supported row 4 x 6
- Barbell or Dumbbell Curl 3 x 8
- Calf Raises 3 x 15
B - Friday
- Bench Press 3 x 5
- Incline Dumbbell Bench Press 4 x 8
- Military or Dumbbell Shoulder Press 3 x 8
- Skull Crushers 3 x 10
- Ab work
Don't to failure here, we are working in strength... NOT size yet. So at least one rep short, or to the point just before your form starts to go south. If you do not recover from the session, reduce one set from each of the lift compound movements.
Don't forget to have your diet on point otherwise it's all for nothing!
Contact me if you like more variation/routines.
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