Beginners; Look Here! - Ausbb

Fadi · 07-11-2009, 02:03 AM

This is the main course we serve here at Ausbb. It’s basically meat and potatoes done in a slightly different way. Please help yourself by digging right in. Do not forget to chew properly so you can fully digest the food that’s been offered to you here. This is on the house by the way!

Desert? Ice-cream? Yes of course, that comes a bit later when you have really tasted what’s on offer here. All the best to the new guys and welcome to Ausbb.

Markos: http://ausbb.com/strength-training-power-lifting/9460-beginners-program.html

Fadi: http://ausbb.com/bodybuilding-training-discussions/9606-building-ultimate-muscle-machine-move-your-body-through-space-program-1-a.html

Or this:

A. Squats
B. Bench press
C. Dead lift
D. One arm d/bell rows
E. D/bell presses or B/bell military presses.

All done at 3 sets for between 8-10 reps. Aim to increase your weights by 2.5% each week and do this program for 3 months solid before contemplating a change.

Mark Rippetoe

Wkout A:
3x5 Squat
3x5 Bench
1x5 Deadlifts
2x8 Dips

Wkout B:
3x5 Squats
3x5 Standing press
3x5 Bent over rows
2x8 Chinups

Done 3x a week, rotating A and B.

Fadi.

eaglebay · 07-11-2009, 02:11 AM

Good thread Fadi, should be stuck firmly to the top of the page!

Fadi · 07-11-2009, 02:59 AM

Quote:

Originally Posted by eaglebay

Good thread Fadi, should be stuck firmly to the top of the page!

I'll leave that decision to Admin or Shrek; they've got more experience than me with this things. But thank you for the thought, I appreciate it Eagle Eye!

Fadi.

Kyle Aaron · 07-11-2009, 11:19 AM

And if you have been very sedentary, aren't sure which gym to go to and anyway the thought of a barbell makes you wince in fear of the new and unknown, here's mine, which marks out the ground before you lay the foundations with one of the beginners' programmes above.

07-11-2009, 10:47 PM

great posts. Thanks Guys, I have printed them for my use.

Fadi · 08-11-2009, 01:06 AM

Thank you for that addition Kyle.

Fadi.

Grippy · 13-04-2010, 07:18 PM

Great stuff Fadi, good to see the Ripptoe workout included too, I have done the 5 x 5 before and enjoyed it.

Fadi · 13-04-2010, 08:31 PM

Hi Shrek,

Few members have been looking for this beginner's thread so as to offer it to the new members who sign into Ausbb; would it be possible to have it as a sticky please? Thank you kindly my friend, not just for this, but for all your hard work around Ausbb; you really make it the pro bodybuilding forum that it is.

Fadi.

Rev · 21-04-2010, 11:52 AM

Thanks, will be starting with this very soon.

giffo · 28-06-2010, 07:54 PM

Good stuff Fadi and others. Me being an old fart and away from weights for sometime due to an injury at work I am ready to start all over again!
This hopefully will help me on the road to greatness!!! (yeah right) You get my drift!!

07-11-2009, 02:03 AM	#1 (permalink)
Fadi Super Moderator Ausbb's resident Yoda Join Date: Jul 2009 Gender: Posts: 3,415	Beginners; Look Here! This is the main course we serve here at Ausbb. It’s basically meat and potatoes done in a slightly different way. Please help yourself by digging right in. Do not forget to chew properly so you can fully digest the food that’s been offered to you here. This is on the house by the way! Desert? Ice-cream? Yes of course, that comes a bit later when you have really tasted what’s on offer here. All the best to the new guys and welcome to Ausbb. Markos: http://ausbb.com/strength-training-power-lifting/9460-beginners-program.html Fadi: http://ausbb.com/bodybuilding-training-discussions/9606-building-ultimate-muscle-machine-move-your-body-through-space-program-1-a.html Or this: A. Squats B. Bench press C. Dead lift D. One arm d/bell rows E. D/bell presses or B/bell military presses. All done at 3 sets for between 8-10 reps. Aim to increase your weights by 2.5% each week and do this program for 3 months solid before contemplating a change. Mark Rippetoe Wkout A: 3x5 Squat 3x5 Bench 1x5 Deadlifts 2x8 Dips Wkout B: 3x5 Squats 3x5 Standing press 3x5 Bent over rows 2x8 Chinups Done 3x a week, rotating A and B. Fadi. __________________ Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg. Last edited by Fadi; 08-04-2011 at 09:55 PM.

07-11-2009, 11:19 AM	#4 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	And if you have been very sedentary, aren't sure which gym to go to and anyway the thought of a barbell makes you wince in fear of the new and unknown, here's mine, which marks out the ground before you lay the foundations with one of the beginners' programmes above. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

08-11-2009, 01:06 AM	#6 (permalink)
Fadi Super Moderator Ausbb's resident Yoda Join Date: Jul 2009 Gender: Posts: 3,415	Thank you for that addition Kyle. Fadi. __________________ Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

13-04-2010, 08:31 PM	#8 (permalink)
Fadi Super Moderator Ausbb's resident Yoda Join Date: Jul 2009 Gender: Posts: 3,415	Hi Shrek, Few members have been looking for this beginner's thread so as to offer it to the new members who sign into Ausbb; would it be possible to have it as a sticky please? Thank you kindly my friend, not just for this, but for all your hard work around Ausbb; you really make it the pro bodybuilding forum that it is. Fadi. __________________ Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

07-11-2009, 02:11 AM	#2 (permalink)
eaglebay Elite Member Join Date: Oct 2009 Location: Perth Gender: Posts: 862	Good thread Fadi, should be stuck firmly to the top of the page!

07-11-2009, 10:47 PM	#5 (permalink)
MADDYSMUM Guest Posts: n/a	great posts. Thanks Guys, I have printed them for my use.

13-04-2010, 07:18 PM	#7 (permalink)
Grippy Active Member Join Date: Nov 2009 Location: Adelaide Gender: Posts: 1,303	Great stuff Fadi, good to see the Ripptoe workout included too, I have done the 5 x 5 before and enjoyed it.

21-04-2010, 11:52 AM	#9 (permalink)
Rev Junior Member Join Date: Apr 2010 Location: Sydney Gender: Posts: 146	Thanks, will be starting with this very soon.

28-06-2010, 07:54 PM	#10 (permalink)
giffo Member Join Date: May 2009 Location: The Hills - Sydney Gender: Posts: 92	Good stuff Fadi and others. Me being an old fart and away from weights for sometime due to an injury at work I am ready to start all over again! This hopefully will help me on the road to greatness!!! (yeah right) You get my drift!!