Weight Training For Beginners

[_Velocity_]

Getting back into the gym. Knee feels good so I'm going to start the 5x5 Reg Park routine. Starting light as it's been about 12 months since I stopped and I never hit up deadlifts the first time around.

First phase seems straight forward enough:

Back extensions 3x10

Back squats 5x5

Bench press 5x5

Deadlifts 5x5

3 times a week for three months

Second phase ramps up a fair bit. Looking at +2 hours each gym session by phase three (total of 54 sets!)

[Kimberley Scott]

Who wrote you that program?

The back extension seemed strange, but maybe they are there to warm up that part of the body.

[_Velocity_]

I found it here as well as a few other bb sites who have good reviews of it (if you can handle the volume in the latter stages)

https://www.t-nation.com/training/reg-parks-5x5-program

Second phase is:

Back extensions 3-4x10

Front squat 5x5

Back squat 5x5

Bench press 5x5

Standing barbell shoulder press 5x5

High pull 5x5

Deadlift 5x5

Standing barbell calf raise 5x25

3 times a week for three months

Third Phase adds the following on top of the second phase:

Bent over barbell row 5x5

Behind the neck press or one arm dumbbell press 5x5

Barbell curl 5x5

Lying triceps extension 5x8

3 times a week for three months

[Kimberley Scott]

Keep us up to date.

Looks like a doozy.

[demon1300]

2 hours is waaaay to long a session. You'll be going backwards in no time. 45 mins tops

[Kimberley Scott]

He won't be doing two workouts for some time.

Plus two hour workouts are only bad if you eat during them.

[Bizkets is Drunk?]

I do 20 mins cardio then 40 mins weights. If im feeling really good ill do 30mins cardio and hour weights.

[demon1300]

It's still too long. Depends on what your goals are but your glycogen stores are low by then and the body starts becoming catabolic.

[Bizkets is Drunk?]

I use ON pro bcaa with glycogen in it. Then maxs super whey as soon as im finished my workout.

Edited 25/07/15 06:15 AM by Bizkets is fat?

[_Velocity_]

The first phase is doable for me in <40mins. I thought about adding some of phase two into it already but I'll just focus on form / progression with those compounds for now.

Deadlifts are new to me but so far they seem like a more natural movement than squats.

Is it worth getting one of those lifting belts to save the back and keep my core tight?