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- Nov 17, 2016
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First of all to define beginners. There are novices - newbies which need approximately a 6 months to an year in a good plan of lifting.
Next level is beginners. It is where I would play myself at. That is up to 2-3 years of lifting. And if your goal is not competing, but training for general strength, health, looks and longevity.
What I am thinking:
- shorter rest periods if for example I do Set A1 + Set A2 - 90 sec rest - creates intensity in the work out and stimulates it in a cardio vascular way as well
- prevents rushing out with the weights - for example if you have to do front squat + rdls for 4 sets you will be careful with how much weight you will put, thus lower rate of injuries. I am thinking even on adapting a double progression - need to hit a weight twice before moving to the new weight.
- shorter time in the gym - I actually love this
- less slacking - I have noticed when I am doing long rest period to give my body time to rest the training becomes a bore fest, but when I do super sets I am up and ready for the work out and fully concentrated on the lifts
What do you guys think?
I am thinking upper lower split - 3 or 4 times per week. Supper setting push + pull for upper body and quads with hams/glutes for lower.
Does it sound like a plan?
Next level is beginners. It is where I would play myself at. That is up to 2-3 years of lifting. And if your goal is not competing, but training for general strength, health, looks and longevity.
What I am thinking:
- shorter rest periods if for example I do Set A1 + Set A2 - 90 sec rest - creates intensity in the work out and stimulates it in a cardio vascular way as well
- prevents rushing out with the weights - for example if you have to do front squat + rdls for 4 sets you will be careful with how much weight you will put, thus lower rate of injuries. I am thinking even on adapting a double progression - need to hit a weight twice before moving to the new weight.
- shorter time in the gym - I actually love this
- less slacking - I have noticed when I am doing long rest period to give my body time to rest the training becomes a bore fest, but when I do super sets I am up and ready for the work out and fully concentrated on the lifts
What do you guys think?
I am thinking upper lower split - 3 or 4 times per week. Supper setting push + pull for upper body and quads with hams/glutes for lower.
Does it sound like a plan?