Beginner Strength Building Workout

Average Training Time: 1hr 15 min.

First, there are many different ways of approaching strength training (i.e. the tride and true "5x5" program). The way presented in this particular post is for BEGINNERS looking to slowly ease their way onto the strength training side of things, or maybe even switch up their daily routine (whether it be from HIIT, hypertrophy, conditioning training, etc...). With that said, I will do my best to not overwhelm you with all the science behind the training and instead, I will pick and choose which information gets disseminated throughout this article.

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Because everyone is a unique individual, I would never say one particular training split is better than another. What i will tell you is that the general sciences will point towards recommending a training frequency of two-three times a week for optimal gains. With that said, and for purposes of this sample, we will imagine the training split consists of a 3 days on-one day off split as follows:

Day 1.) Upper Push Day (i.e. Chest, Triceps, Shoulders)

Day 2.) Lower (Push & Pull) Day (i.e. Hamstrings & Quadriceps)

Day 3.) Upper Pull Day (i.e. Back, Shoulders, Biceps)

Day 4.) OFF

Day 5.) Upper Push Day (i.e. Chest, Triceps, Shoulders)

Day 6.) Lower (Push & Pull) Day (i.e. Hamstrings & Quadriceps)

Day 7.) Upper Pull Day (i.e. Back, Shoulders, Biceps)

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Since we are going to be utilizing strength training techniques it is important for us to do a few different things here:

1.) Determine the appropriate rest time (in between sets)

2.) Determine the appropriate weight selection

3.) Set attainable goals for the week.

4.) Understand the difference of typical strength training exercises and "accessory" movements.

In an effort to help you figure out the above three essential keys (prior to starting the program), I will be providing you with quick references/general "rules of thumb":

1.) Determine the appropriate rest time (in between sets)-

For a beginner, I would recommend resting anywhere between 1 and a half minutes to 3 minutes per set- for the main lifts.

2.) Determine the appropriate weight selection-

All you will need to know is your general 2-rep max on the bigger exercises (i.e. bench, deadlift, squat, overhead shoulder press). I would recommend calculating between 70-75% of your 2 rep max, to perform as the working sets (see the rep scheme below). For now, we are just going to assume that you are trying this workout for ONE day, although I would highly recommend working out in a specific program- anywhere between 30-45 days before you can see actual results.

3.) Set attainable goals for the week.-

This section I can't help you with too much, as you will have to determine what is attainable for the stage of lifting you are in. All I can say for this piece is, make sure not to set unrealistic goals. Don't expect to go from a one rep max on the bench press as 135lbs to a 225lb bench in just a week. You'll have your entire life to be lifting so take the small achievements where you can.

4.) Understand the difference of typical strength training exercises and "accessory" movements.

Simply put, the typical strength training exercises are revolved around the "Big" lifts (i.e.bench, deadlift, squat, overhead shoulder press). Accessory movements are what aid you (as a working muscle group) to a certain exercise. For example, take the main lift of the flat bench press- accessories, or synergists to this movement would be the muscles such as the triceps and shoulders (front delts).

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THIS IS WHAT YOU CAME HERE FOR:

Before beginning any type of exercise, I would highly recommend that you make sure any/all complications in the body are taken care of, and proper stitching/warming up is followed- before starting the exercises. If you need some tips on warming up/stretching, or identifying physical compensations in the body- stay tuned to IV Fitness for more articles and video demonstration.

With that said, here is a sample workout in which is focused on the "Upper Push Day".

(Remember the weight selection should be 70-75% of your calculated two-rep max)

** Whenever a number is followed by a letter (ex: 1A), that exercise is to be performed as a superset with no rest in between***

Main Lift 1: Flat Barbell Bench Press (4x8 reps)

Main Lift 2: Standing Barbell Shoulder Press (4x8 reps)

Accessory 3A: Seated Dumbbell Tricep Extension (4x10 reps)

Accessory 3B: Dumbbell Side Lateral Raises (4x10 reps) ** 30 sec rest between superset**

Accessory 4: Dips (weighted if possible) or Close-Grip Push Up 3x8 30-45 sec rest

Good Luck and Enjoy The WORK!!!

Author:

Ivan Varela- NASM CPT