A small collection of basic routines - Beginners Pls Read

[TimD]

You guys asked for it, you got it, Toyota
Found this some time back over at rosstraining.com on the forum. Lots of good stuff on the forums over at bodybuilding.com as well
subject: sample basic strength routines...

-Edit Note All edited @ 1:03 PM 11/4/08 All links should be working- Tim

Here are several i've compiled: -

Odd object/strength/strongman: -

http://www.elitefts.com/documents/blue_collar.htm

Bryce lanes 50/20 have it all workout.
http://www.ironsports.tv/it_all.htm

josh henkins sandbag arsenal
http://www.mikemahler.com/articles/sandbag3.html


Beginners routines: -

These first two are geared to fitness in general with a slant towards bodybuilding, with a wider variety of exercises.
Here's the links

http://www.ironmanmagazine.com/index.cf ... le&go2=978
submitted by Stephen Johnson

http://www.exrx.net/WeightTraining/Guidelines.html

The following starters are more strength focused, with more sets focusing on fewer exercises for building push,pull and squat strength.

http://www.bodybuilding.com/fun/mahler62.htm
Edit- my comment, I highly advise this one as it even covers the tabata cardio routine setup for offday cardio-Tim

-Rippetoe's Starting Strength
http://forum.bodybuilding.com/showthread.php?t=998224

- New- There is a new Starting Strength wiki that's been constructed: submitted by PDell
http://startingstrength.wikia.com/wiki/FAQ

Bill Starr strength training/Other classic strength routines

Madcow's adaptation of Starr's big 3
http://www.geocities.com/elitemadcow1/5 ... ar_5x5.htm

Template for the above
http://www.geocities.com/elitemadcow1/5 ... e_v0.3.zip

20 rep squat routine
http://www.ironworkout.com/20_rep_squat.htm

Classic Football Strength Training- http://www.strengthcats.com/classicfootballII.htm

New Lifter Routine- can be found under deepsquatter archives (below)

Not Starr, but very similar
http://jva.ontariostrongman.ca/QUALITY3.htm
Edit note -If you want to learn anything about Olympic lifting, this is the site. Also has a great version of of a beginners program. Look through the index and find the Foundation and Maint section. I actually met him back in an OL/PL meet back in 69. The two weren't really that separate back then. -Tim

Dan John's take on basic training-submitted by Jungledoc
http://www.t-nation.com/article/perform ... thwood&cr=

-new- Bodyweight only routines
http://www.simplefit.org
Great for youngsters or oldsters just breaking in, or for those who wish to train without equipment

-new- contributed by Stu

http://www.fightingarts.com/ubbthreads/ ... n/0/page/0

Grip: -

strong hands for strong men
http://www.elitefts.com/documents/strong_hands.htm


T-Nation Authors/contributors: -

The Official List of All of Charles Poliquin's Programs and Articles:
http://forum.bodybuilding.com/showthread.php?t=703774

The Official List of All of Dave Tate's Programs and Articles:
http://forum.bodybuilding.com/showthread.php?t=702839

The Official List of All of Christian Thibaudeau's Programs and Articles:
http://forum.bodybuilding.com/showthread.php?t=687623

The Official List of All of Chad Waterbury's Programs and Articles:
http://forum.bodybuilding.com/showthread.php?t=643686


Westside and similar: -

Westside Barbell Archives
http://www.deepsquatter.com/strength/archives/index.htm

Editors note- Lou Simmons and Dave Tate ARE Westside Barbell


Defranco's Westside 4 Skinny Bastards (WS4SB)
http://www.t-nation.com/readTopic.do?id=459321

-new- update on WSB4SB 2 addendums added
http://www.defrancostraining.com/articles/articles.htm


Although this is VERY brief its got enough solid routines to keep us all happy for a while. Its a work in progress so feel free to mail me useful links and ill update.
_________________
Tim

[Hoister]

Another great post. Thanks, Tim.

[Anthony]

Excellent and very informative post! Thanks!

[pdellorto]

Two possible links to ad:

Madcow's training posts
http://www.geocities.com/elitemadcow1/t ... thread.htm

Bodybuilding.com FAQ on Rippetoe's Starting Strength program
http://forum.bodybuilding.com/showthread.php?t=998224

--

Peter

[TimD]

I thought these had already been posted. Not a problem. Pendlay and Rippetoe are the next generations answers to Bill Starr, I.e. good common sense and basic strength training.
Tim

[pdellorto]

The Brycle Lane 50/20 link is dead. I've tried to search up a replacement but I can't find anything live.

[TimD]

It does now. He has shifted his home page to the ironsports. Also a good source of info.
Tim

[stuward]

Bret Contreras has a new video with a beginner program.
http://bretcontreras.com/2012/06/the-3- ... te-bridge/" onclick="window.open(this.href);return false;

[Jungledoc]

Bret Contreras has a new video with a beginner program.
http://bretcontreras.com/2012/06/the-3- ... te-bridge/" onclick="window.open(this.href);return false;

That link (posted 4 years ago) is now dead. However, I saw this on Contreras' blog:

https://bretcontreras.com/ten-minute-a- ... dyprogram/

[nuzzo]

Excellent list! I have been doing the 5x5 training scheme for awhile and have seen some very good results

[stuward]

Interesting analysis of some of the more popular beginner powerlifting programs. http://www.powerliftingtowin.com/powerlifting-programs/" onclick="window.open(this.href);return false;

Of course the author is trying to make his own program look best but it is a very comprehensive list.

[mariali]

Whoa, like the training for beginners it looks quite huge, don't you think?