Basic recommendations for a beginner
I have presented some sample diets and routines for a beginner trainer. Most beginners don’t know where to start, but the goal of this article is to give you guidelines on good books, nutrition, and routines to study. Of course, this article will not contain all the information needed to start these programs, but it does provide a general resource through an informative review.
The first thing a beginner should consider is a diet. A diet to build muscle will contain more carbohydrates and calories in general than someone who wants to lose fat without also sacrificing muscle mass.
Here is a helpful sample diet:
The same diet plan for a beginner:
**7:00 AM: 3 eggs, bowl of oatmeal, glass of milk, vitamins, sausage
**9:30 AM: 1 scoop of whey protein with 2 scoops of olive
**12:00 pm: turkey sandwich with whole grain bread and broccoli
**2:00 PM: 8 oz grilled chicken breast, 1 bowl of brown rice with cheese, 2 tablespoons olive oil
**Exercise**
**5:00 PM: 1 scoop whey protein with 2 scoops olive oil, 5g creatine monohydrate
**19:30: salmon, salad with vegetables
**22:00: 4 eggs, glass of milk, sausage, 1 slice of cheese
The routine is often the second most misunderstood part of training. Stick to your compounds and in every workout focus on developing them! It’s simple. If you train for a “bomb” or a “burn”, you’re not going to get anywhere. Please don’t think this way; you’ll never get better
The same routine for a beginner:
Training A:
**Squats: 3×5
**Glute Ham Raise: 3 x 5
**Bench Press: 3 x 5
**Barbell Row: 3 x 5
**Parallel dips: 2×10
Training B:
**Squats: 3×3
**PROJECTION: 3×5
**Pull-ups: 1 xf (up to 15 reps) (about shoulder width apart)
**Stiff-legged deadlifts: 2 x 10 (or for athletes; power cleans)
** Hanging Weighted Leg Raises: 3 x 10
Supplemental Plan for Beginners:
**Creatine Monohydrate (powder) or cell technology
**Whey protein (any brand that has a good ratio of protein)
**Multi-Vitamins (preferably animal pak or ISS paks)
Recommended books:
**Initial force
**Westside Method Book
**The Ketogenic Diet (when cutting is appropriate)
Once you have reached the intermediate level:
**HST (Hypertrophy Specific Training)
**DC (dog shit training)
**The Texas Method
**Westside/The conjugate method
**5×5 by Bill Starr
**Max-OT
Those are my recommendations; following those guidelines should have you doing 3-plate bench presses, 4-plate squats, and 5-plate deadlifts in no time. Continue with the first program until it stops, then preferably switch to the Texas Method or the Bill Starr program. Do your own research on how those routines work. Once you get to the point where you’ve built a good solid foundation, DC and HST are the best programs you could consider.
Your goal should be to become as strong as possible. Aim to gain around 20-40lbs depending on your frame, goals and current state and try to get your bench press up to your body weight and a half. Try to make your squat up to twice your body weight. And aim for your deadlift to be up to twice your bodyweight and a half. If you weigh 200 pounds, make your squat goal 400 pounds and your deadlift goal 500 pounds. Once you reach this state you will be much bigger and stronger.