Foundation Training for Beginners and Novices

[RazorCuts]

You see it all the time. Guys training for months sometimes years yet gaining little muscle. The guys are in the gym for hours everyday doing anywere from 15-20 sets per bodypart using every movement under the sun. Training for size and strength takes less time than most think yet more effort.
The UHT is a great routine but is for advanced bodybuilders with already a great foundation and plenty of hypertrophy.
Here is a foundation routine for ultimate hypertrophy. This can be done fullbody or upper/lower split both working the bodyparts 2x a week but enough rest for complete recovery.

A)
Squat
Bench
Bent Row
Over Head Press
Barbell Curl
Skull Crushers

B)
Deadlift
Incline Press
Pulldown
Shrug
Seated D Curl
Pushdown

2 warm up sets and the 1 working set of 4-6 and 1 working set of 10-12.
90-120 sec between sets.
Best if done with 2-3 days inbetween workouts.

Give this a fair trial and make sure you are getting plenty of calories and you will get results. Using this routine for months even years will build you a great foundation in which you can improve on.

RC

[cryptasm]

Hey RC, looks good to me..but why 2-3 days rest instead of 1??? That like 3x pw if on 2days (M-T-Sun) isnt that alot of time between workouts for being so low volume??? wouldnt 1 day rest be enuff???

[RazorCuts]

Originally Posted by cryptasm

Hey RC, looks good to me..but why 2-3 days rest instead of 1??? That like 3x pw if on 2days (M-T-Sun) isnt that alot of time between workouts for being so low volume??? wouldnt 1 day rest be enuff???

Crypt how are you? Everything good?
I think a raw beginner can do fine with 3x a week because of the weights being used. But most studies show no difference than hitting a muscle group 2x a week or 3x a week. If you wanted to workout more you could go upper/lower split. The thing is they say a muscle needs 48hrs to recup but i belive it is more as your whole body, cns need to recup also.
I think anyone using the above routine would make great gains as long as progressive overload is used in either small weight increments,reps or TUT.
Old guys like us may need more rest some even once every 5th or 7th day.

RC

[cryptasm]

Originally Posted by RazorCuts

Crypt how are you? Everything good?
I think a raw beginner can do fine with 3x a week because of the weights being used. But most studies show no difference than hitting a muscle group 2x a week or 3x a week. If you wanted to workout more you could go upper/lower split. The thing is they say a muscle needs 48hrs to recup but i belive it is more as your whole body, cns need to recup also.
I think anyone using the above routine would make great gains as long as progressive overload is used in either small weight increments,reps or TUT.
Old guys like us may need more rest some even once every 5th or 7th day.

RC

Old Guys Like Us !!!! LOL I agree the CNS is a limiting factor thats often overlooked..

[Conan21]

who says the 48 hour thing?

research does not say muscles will be healed in 48 hours. what is true is that protein synthesis is highly elevated for that time frame.

lets not confuse the two.

[RazorCuts]

Conan you are right. I should have never used the word recup as there are so many factors. My mistake.

RC