Books by this author:
There have been many people that I have learned a lot from:
Casey Butt, Ian King, Randall Strossen, Mark Rippetoe, John Christy, Johnny Pain, Stuart McRobert, Brooks Kubik, Arthur Jones, Chris Beardsley, Bill Starr, Louie Simmons, John McCallum, Ken Leistner, Vladimir Zatsiorsky, Stuart Phillips, Brad Pilon, Paul Chek, Weston Price, along with countless others whose research and books I have read and learned from.
Everything's the "ultimate" now . . . no worries . . .
Note: that list of lifting authors above can be used by a newb to find a huge amount of material to study. I was kidnapped and used by a newb. Lemme tell ya, wearing a gimp suit and doing that a-hole's housework weren't too pleasant, although I do miss it on certain lonely nights.
BEGINNER PROGRAM
Workout A:
Squat, 3x6
Bench Press, 3x6
Seal Row, 3x6
Workout B:
Deadlift, 3x6
Overhead Press, 3x6
Lat Pulldown (underhand grip), 3x6
Three workouts per week, nonconsecutive days, e.g.
Week One - A, B, A
Week Two - B, A, B
Three days of working out, four days of rest.
3 sets of 6 in all exercises.
The above movements are the "big 6" for muscle-building purposes. They cover every muscle in your body, but you have the option to add one bicep exercise and one ab exercise on Workout A, and one triceps exercise with some calf raises on Workout B.
These four isolation movements (and variations of them) are optional and you will do 2 x 8-10 on them.
If you feel that the addition of the isolation movements are holding your progress back on the Big 6, and you're not recovering well between the sessions, eliminate them and focus only on the "main dish."
These additions must be isolation movements only, such as barbell curl, triceps extension, leg raises, etc. If, for instance, you work on close-grip bench presses for triceps then the only thing you will do is sabotage your progress on the big movements.
The seal, or a similar supported row helps lower the total stress placed on the low-back. Your squats, deadlifts and overhead presses will thank you.
Find your starting weights at the first two sessions (A and B), and start with a weight that you think is "too light." On the third session you will need to add weight to the bar. Let's use simple steps to see how your progress should take shape . . .
1st step: At first, you'll add 10 pounds to the weight on the bar for squats and deadlifts, and 5 pounds for upper body lifts.
2nd step: When you feel that the weight is too heavy and you are unable to complete 6 reps on all your sets, it's time to reduce the weight jumps, increments, increases. At this point, add 5 pounds on the lower-body lifts and 2.5 pounds on the upper-body lifts.
The increments of 10 and 5 pounds are only for the initial weeks.
Let's take a break and listen to an excellent comedian:
Doug Stanhope . . . "Discount Meat"
a comic's comic of the highest variety.
BEAUTIFUL, absolutely AMAZING 78-minute live set here:
Carrying on, and I do hope the traffic brought to this gentleman's excellent work is not affected by my bits of light, laugh-inducing crap, added on here.
"FIFA Uncovered" . . . A great doc-series on Netflix.
These fucks are all corrupt killers.
Fuck your ball-kicking heroes, that outfit's been ruining lives with all their sportswashing for profit for ages.
Ooooooooeeeee, what a wicked web FIFA do weave.
There's a doc on Michael Jackson that has me calling the moon - - - - walk a pedo-walk now. Christ, even Bubbles was disgusted. Choose your heroes wisely and beware the short-eyes no matter their song-and-dance proficiency.
Continuing on . . . and this is a good book if you get the opportunity to read the whole thing. Pay no mind to the added on crap here, it's a keeper and would make a great gift for a newb who has issues with "old" training material.
Okay, the increments of 10 and five pounds are only for the initial weeks. The lower you start the longer it'll take to go to smaller poundage increases, so if you're new to all this or coming back from a rather extended lifting absence, take your time and work on form in the exercises as you work your way up to challenging weights without getting too-too sore right outta the gate.
Decrease the weight increments from 10 to 5, and from 5 to 2.5 pounds only on the exercises you need to. For example, on the overhead press you may have to add in 2.5 pound increases before having to do so with the bench press. Or, you may find your squat poundages will have to be 5 pounds while the deadlift climbs just fine with 10-pound add-ons still. Sooner of later, however, the end result will be 2.5 pound jumps for all upper body lifts and 5's for squats and deads.
Increase the weight on the bar only if on the previous workout you have done 6 reps on all sets. For example: you get 6 clean reps on sets one and two, but only 4 or 5 on the third set. Next training session you do not add weight . . . your goal will be to do 6 reps this session on all three sets. Only then do you increase the weight on the bar.
Older lifters may find a slower progression fits them better, owing to the reduced ability to recuperate as we naturally age out. TRT bozos please piss off, finally grow up and face reality already. The simple change of not adding weight to the bar until you get two sessions with the set/rep requirements works well for oldies and/or more frail trainees who require more recoup time.
If you choose to do the isolation movements, you will be work-playing them in the 8-10 rep range. When you can complete 10 reps for two clean sets, increase the weight by 2.5 pounds.
In order to fully "milk" the program, at some point you will find reducing the work sets on the main lifts to two is useful. The time to do this is when you have a difficult go of adding reps. Not just an off day, a difficult time adding reps, repeatedly.
Okay . . . get the book and give it to a newb who's a friend. You'll find a use for it at some point. Hell, once you're old enough you're pretty much back at newb levels anyhow.
When to switch to an intermediate program? Let's not deal with that here and now. People tend to jump into a depth that's over their current abilities with this lifting stuff oh so easily and it's a . . . wait for it . . . newb mistake.
All in all, a fine beginner's layout. No bells, no whistles, no energy drink sponsorship, no drugs and no bullshit.
Enjoy Your Lifting!
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