The End Of The Ultimate Weight Training Workout Routine

2,735 thoughts on “The End Of The Ultimate Weight Training Workout Routine”

2,735 Comments

1. Hello

   My gym is closed this weekened for easter (fri, sat, & sunday). Since I am working out using the beginner workout routine (mon,wed,fri)…I was wondering if it would be more beneficial to work out on thursday instead of friday, … or just to skip my friday workout altogether?

   Thank you kindly,
   Drew

   • In this scenario you might be better of just skipping that Friday workout.

2. You have a lot of workouts on ur site but what about diet?

   • Read this.

3. Hi Jay!

   I have been wanting to get serious about weight training for the longest time now. Friends of mine who work at the biggest gym franchise here helped me with a plan. But of course, they did not take into consideration a lot of things. And I was happy being given a ‘grown up’ program, if you will. Twice in the last six months I started and left the routine, because it fatigued me to a point that I lost all motivation and actually fell sick.

   I started again this last week, very cautious, and decided to take it slow. And then today, I came across your blog.

   Best thing to happen to me, actually, weight training wise. I now know the need to go slow, focus on form and not worry too much. I shall get there 🙂

   Your advice is logical and I could understand why you were saying the things you were saying. This is definitely the best advice I have had in a while. I feel more informed and that makes all the difference for me.

   Thank you for taking the time to write this out- your experience and knowledge can now benefit so many! I am going to start the sample routines this Saturday onward and I am excited 🙂

   Richa

   • You are quite welcome… glad to hear the site has been helpful!

     Be sure to update again and let us know how things are going.

4. Hi!
   Would you have some tips for “night owls” 🙂 when to train how to eat when to sleep if ur working nights.

   • Nope, nothing really that different from people on a typical day schedule. Train when it best suits your schedule, shoot for about 8 hours of sleep per night (or per day), and eat in whatever manner best allows you to reach your calorie and macronutrient totals each day (or each night).

5. I’m 60 years old and I’m starting the beginners workout, I noticed there is no cardio should that be added and if so how long and how many times per week?

   • Read this one and this one.

6. Hi Jay,

   First I would like to start by saying thank you so much!! You are so great at explaining and making it easy to understand. I learned a lot!

   I’m on the 3rd month of your beginner routine and feeling great! I have few questions that i hope you can help with.

   1. I aim to gain 3 lbs per month and my daily calories for bulking is 2600. Whenever I hit my protein requirement I ignore the carbs & fats ratio and eat whatever I like to fill up the rest of the calories ( mostly unhealthy food : Coke,crackers,milk tea, ice cream & Macdonald’s etc )…. is this okay?? By looking at the mirror I have gained good muscle mass in this 3 months.

   2. Does pull up hits my abs? I know some compound exercise like squatting and deadlifting can hit abs.

   Thanks for answering you are the best!

   • 1. If you’re still hitting your protein and fat targets each day AND getting a sufficient amount of micronutrients as well (fiber, calcium, vitamins/minerals, etc.) then it should be okay. If not, then it may not be okay.

     2. Most exercises (including pull-ups) may hit the abs statically (basically just bracing them tight and holding that position).

7. I have recently started an “intro to weights” class and am still very intimidated at the gym! Your guide and recommended beginner’s work out has been a huge help and I’m excited to have found it!
   I have heard that you should change up your work out every 4 weeks or so. Is this just dependent on how well your current routine is working or is this something I should just plan to do?

   • Read this one and this one.

8. Love your E book ,one question for ya.

   I have shoulder problems, and was wondering what a good sub would be for shoulder presses?

   Thanks

   • Are all shoulder presses a problem? Have your tried dumbbell presses? Neutral grip dumbbell presses?

     If they are all no good, a corner press (aka landmine press) is another possible option.

     And then there’s lateral raises. For a 1-2 year period I dropped all overhead presses and my shoulders still did fine from a combination of various chest pressing and lateral raises.

     • Anything overhead is a no go. So, sub laterals for presses? Should I up the volume on tricep work since they will be getting hit less doing lateral instead of presses?

       Thanks

       • Check page 48 of the book. It shows how I prefer setting this up.

9. Great guide! I wish I read this 10 years ago!

   • Thanks!

10. Hi Jay,

    Thanks again for all the help that you provide in your guides and the questions you answered for me. I feel that I am not getting much more ahead in my routine than I ever have in the past.

    I just have a question that I was hoping you could help me out with. I recently started cutting a few days ago in order to get out of my skinny-fat state. Before this, I was bulking, but noticed I was gaining more fat than muscle, and knew it was time to cut if I wanted to optimize my results. To start my cutting routine, I only cut about 250 calories from my maintenance level since that’s what you recommend for the skinny-fat ectomorph/hardgainer to cut fat at a much slower rate. The thing is, I have noticed that my weight fails to stay the same from one day to the next. Starting my cutting routine yesterday, I was at 174.6. Since yesterday was a training day, I decided to implement the calorie cycling method you recommend where I eat at maintenance level on training days and a 250 calorie deficit on rest days.

    Today, however, I noticed that I was 4 pounds more than yesterday at 178.6, and I wanted to know if these fluctuations are normal or something I should change in my diet? I know it’s impossible to gain fat overnight, so there must be something else. Thanks again for hearing me out and I hope I can learn more about this and make this the most optimal cutting routine.

    • To start my cutting routine, I only cut about 250 calories from my maintenance level since that’s what you recommend for the skinny-fat ectomorph/hardgainer to cut fat at a much slower rate.

      I don’t think I’ve ever said that? 250 cals tends to be my default recommendation for a surplus, not a deficit.

      Since yesterday was a training day, I decided to implement the calorie cycling method you recommend where I eat at maintenance level on training days and a 250 calorie deficit on rest days.

      Ha, this too… I’ve never really written about calorie cycling yet (it’s currently the most requested topic I’m asked about) so I’m not sure where you got this recommendation.

      But as for your question about your weight, read this one.

      • Thanks for clearing this up for me. I must have misunderstood your post on creating a caloric deficit. It said that people with a below average amount of weight to lose should lose at a rate of 0.5-1 lb per week, so I thought that a smaller deficit is needed. I completely missed the part where you said that 20% below maintenance will allow the majority of the population to lose at their own ideal rate. Now I finally understand.

        As for the calorie cycling, I did read about it in the post on how to lose fat without losing muscle, and I thought that it was something you recommended. Do you recommend, then, that I should be at 20% below maintenance every day no matter if it is a training or rest day? Thanks again for the help I really appreciate it!

        • Yup, calorie cycling IS something I recommend and do myself, but I haven’t actually written anything about the specific way I recommend it being done. That will need a full article to cover.

          But a 20% deficit every day will still work just fine and for some the less complicated nature of it (compared to a calorie cycling approach) will suit them better.

11. Hi, thanks for the sample workout.

    I have a question and if you can answer it asap that would be great 🙂
    I’ve been working out for a whole year when I was in high school and gain about 24lb (not ripped muscle but it doesn’t come straight to my belly neither). However, when I graduate I took about a year off until I hit back the gym again, and it’s been 6 months now but I want to change my workout routine since I can’t see any progress whatsoever, and when I saw your workout program I was very interested.

    Now the question is, should I take the beginner workout routine or the intermediate workout routine?Feel free to contact me through my email 🙂

    thanks

    • Start with the beginner routine. When progression stalls, switch to the intermediate routine.

12. Hello, I have a question about a muscle building plateau. I have run into them before and managed to pull out of it but not easily and I suspect thats because I dont fully understand what it is. I will give you my understanding of it so you can correct it. Say your doing the same workout for a while. Your increasing weight and reps but then your progress haults. How does it happen? Your muscles are still getting damaged because your at your limit, normaly this would cause growth but it doesent anymore. I dont understand how your body gets used to a workout so it doesnt grow. Thanks

    • Read this one.

13. Hi Jay,

    I’m currently on 4th month of your The Beginner Weight Training Workout Routine Version 2, if i want to add Dips into this routine, where can i put? how many reps / sets? Thanks.

    • If anything, as a chest exercise instead of bench press.

      • Thank you for answering my previous question. My department’s gym doesn’t have a squat rack but it does have barbell for me to do deadlift. Currently I’m using smith squat machine instead of freeweight squat. Should i look for a new gym?

        • I definitely wouldn’t recommend doing squats in a smith machine. A leg press would be suitable replacement. Though, finding a gym that has a squat rack would be nice too if possible.

14. Jay,

    Love your site, and have a couple of quick questions:

    1.I noticed your routine is similar to Lyle McDonald’s Generic Bulking routine. I was wondering if you’d consider his site a source of reliable info for beginners/intermediates like me.

    2.Would you recommend someone who can only train twice per weeek to do a full body routine similar to the beginner program?

    Thanks!

    • 1. Definitely. Lyle’s one of the smartest and most trust worthy guys around.

      2. I’d recommend full body, but not quite the same as the beginner routine.

15. Such an awesome resource. Thanks!

    • You’re welcome!

16. Hey man so I got a quick question.

    I’m on the beginner training routine & I missed my Wednesday workout this week. I hate missing workouts cause I feel like I get set back…I was wondering if it would be wise to do both workout A+B on Friday? I feel like I could handle it.

    Thanks bro,
    -Tim

    • Not really something I can remember having anyone try before, so I honestly couldn’t say for sure how that would turn out.

17. First of all, LOVE THE GUIDE Jay. Simply wonderful. Very detailed & very helpful. I’m so glad I read this at an earlier time (I’m only 15). I finally gained insight on what I should really do & I am so thankful to you for creating this guide! (Though, I might not be able to do most of the workouts due to lack of equipment). Despite that, this is a really good start & once again, helped me gain insight. Lastly, thank you very much for this wonderful guide! Good luck & happy exercising!

    • Glad to hear it dude! As someone who also started around 15, seeing a guide like this would have made an insane positive difference on my results over the next 5+ years. Good to know someone else will have that advantage, even if I didn’t. 😉

18. Phew! I finally finished reading this – this is a great piece of work, sir. More than anything else I think it helps to know what is a good workout routine at the fundamental level – like including opposite movements to prevent imbalances. Thanks!

19. Question – I am a beginner. To save time I do something like a composite move with Dumbbells. That is, instead of repeating the rep for the same exercise, I mix two exercises into 1 rep – Sumo Deadlift + Bicep Curl + Shoulder Press – and then unwind in reverse to put the weights down. This is one rep.

    Is this ok, not ok? Better or worse than individual exercises? Thanks.

    • If the person’s primary goal was strength and/or muscle gains, then this is not something I’d recommend at all.

20. Question 2 – What will you explain as the primary differences between a Squat and Deadlift. And where is the primary muscle contraction in each? I confused the two when doing them. Thanks.

    • The primary difference is that squats are a quad dominant movement, and deadlifts are a hip/posterior chain dominant movement.

21. Question 3 – I recently started working out at home with DBs. Do you have any views on possible success of the training program?

    Is it ok to bench press lying on the floor, or I must have a bench?

    Pull up, the Vertical Pull exercise, uses my own body weight and no additional weights. Just making sure I’m not missing something here.

    Thanks.

    • Read this one.

      Bench press on the floor is called a floor press. It’s similar to a typical bench press, but not exactly the same.

      And with pull-ups you’d use your own body weight for a while and eventually work up to adding additional weight.

22. Hey jay I’ve been following your routine for a while now but use push pull legs 6 days a week, I just separate the muscles a bit more so the workouts are shorter. I have currently come across mike mathews routine which is working each muscle group once a week. He believes and reckons scientifically proven Volume and intensity is far more optimal then frequency. What’s your thoughts on this

    • I think it’s wrong. So does the vast majority of successful natural body builders and athletes, and the vast majority of the coaches/trainers who train them, and literally all of the research looking at training frequency.

      Not even a debate, honestly.

23. Wow! I have got to say, you sure covered a LOT of the things I needed to know! I knew a decent amount and was getting pretty good results with a 3-4 day split but now I see some things i can definitely improve to achieve optimal results without ever having to hit a plateau! Thank you for sharing your knowledge and insight, I’m glad I found this site and will definitely share with others! 🙂

    • Glad to hear it Christine!

24. Thanks Jay.

    1. i experienced that my pull movements are way weaker than push – i can barely do 2 pull ups but do good bench. is this normal?

    2. is there a alternative to pull ups – i dont have a pullup bar at home

    3. bent rows – my lower back felt all the pressure. only way i could do it was sumo stance, put one hand on one knee and row with the other. i felt pressure in chest, upper back and biceps. am i doing this right?

    thanks.

    • 1. There is no normal. Some people are better/stronger at certain lifts than others for a variety of reasons. All that really matters is that you’re making consistently progression from whatever point you’re currently at.

      2. Some kind of lat pull-down using bands is a potential option.

      3. Can’t really say without seeing it.

25. Hey jay, do you have photos of your self too display to show everyone else what you have achieved in your years of lifting?

    • See my comment here.

26. Hi Jay,

    For overhead press, do you recommend seated or standing? Barbell or dumbbells?
    Thanks.

    Kevin

    • They are all potentially good options. Pick your favorite.

27. Hi Jay,

    this is one of the best article i read so far . so important facts in it . i have learn a lot form this
    I don’t have anything to say but a big thank you for the knowledge you shear with us so generously .

    thank you again ,

    Chamila ….

    • Glad to hear it!

      • but Jay I have a questions for you

        1 . ) in ” Upper Body A ” workout at the end of it first triceps and biceps ? when you do the triceps first isn’t it bit difficult do the biceps ?

        2 . ) in ” Upper Body B ” workout first bar bell shoulder press then Seated Cable Row then Dumbbell Bench Press and Dumbbell Flyes ? is this all so possible ?

        waiting for you’re answers
        thanks,

        Chamila …

        • 1. Yes, triceps then biceps. No, doesn’t make anything more difficult.

          2. Not really sure what you’re asking?

28. Let me start by saying that this here guide is AMAZING. Like I can’t even express how you’ve probably saved me from wasting time. Two quick questions though: 1. The beginner’s sample routine right, can it be used as is? 2. How much time do I spend on cardio? And when should I do cardio?

    • 1. Yes, that’s exactly the way I recommend it.
      2. Read this one.

29. The squats you mentioned in the beginners routine… Do I do a barbel squat or dumbell squat? And can beginners do pull ups and deadlifts as well as bench presses. I know those are on ur beginners list but just making sure because I’m now about to join the gym and I don’t think i know how to handle a barbel 🙁

    • Barbell squats would be my preference.

      If an exercise is in the beginner routine, then yeah… it’s meant to be done.

      If you don’t know what you’re doing, finding someone in your gym who does (ideally trainer who knows what they’re doing) to teach you would be great.

30. Hey I tried your beginners workout today for the first time and it was WONDERFUL. Just a question though…the barbel row..is it better than doing it on a machine…someone said that it’s not as effective on a machine..like it doesn’t hit everywhere…how true is this?

    • Certain back/row machines are just as good, some are less good. Depends.

31. hello. this guide is so AMAZING. i learn so many things about the gym world. thank you so much this is a wonderful guide. but i have a question. i’ve been working out for 6 months 5 day split and i notice a little (very little) difference in my body and strength and i’m planning to start your beginners workout routine this monday or should i a use your intermediate workout routine? i’ve mastered the proper form but i’m weak my height is 5’4 and can only bench 80lbs. 6-8 reps my goal is building muscle because i want to be a mr. physique someday 🙂 hehe and i’m telling you again thank you so much for this awesome guide 🙂

    Todd

    • Yup, 6 months of shitty training and even shittier results still qualifies you as a beginner.

      • been working out your beginners guide and i can already see the progress thank you so much sir 🙂 good article i learn so many things

        • Awesome!

32. good day sir :). this is a great article. i want to start your beginners routine but can i make it 4 sets for compound exercises and 3 sets for isolation? also is it a good idea to replace version 2 tricep press down to dips, bicep curls to close grip chin ups? ive been working out for half a year. this website is great thank you for helping us newbies

    • “No” to all of those questions.

33. I am too weak to do Pull-Ups and I do not have access to equipment to do Lat Pull-Downs… Are there any vertical pulling exercises that I can do ?

    • Assisted pull-ups. Here’s one example using a band.

34. Hey Jay, with you upper/ lower split, I relise you have dumbell flyes in alot of the routines, i was thinking about swapping them for chest dips as i believe flyes do not build a chest an also swapping lateral raises for shoulder presses both days. What are your thoughts on this i might be wrong but from what i have read flyes are worthless

    • Nope, I definitely wouldn’t recommend that at all.

      And no, those exercises are not worthless. The idea that they are is pure horseshit. Read this one.

35. I see that you recommend 2 exercises for the chest, back, shoulders, thighs, and 1 exercise for the arms, calves, abs for 3 work sets each. What do you think if I did 3 exercises for the large body parts 2 exercises for the smaller muscle groups and the sets would be cut down from 3 to 2 work sets? For example workout out 1 would be chest, back, shoulders, abs

    Bench press 2×8
    Incline press 2×8
    Flys 2×8-12

    Chins or pull downs 2×8
    Rows 2×8
    Deadlifts 2×8

    Front press 2×8
    Side raises 2×8-12
    Rear raises 2×8-12

    Knee raises 2×10-15
    Crunches 2×10-15

    Workout 2 legs and arms

    Squats 2-3×8
    Leg press 2×8
    Leg curls 2×8-12
    Calf raises 2×8-12
    Calf press 2×8-12

    Barbell curls 2×8
    Incline curls 2×8-12
    Lying extensions 2×8
    Press downs 2×8-12

    Appreciate any answer.

    • Sorry man, just not enough time in the day to fully look over your program and provide the proper feedback. Nothing personal of course… I say the same thing to everyone else.

36. Very nice article,
    I have been lifting for almost a year but the results are disappointing, however my strength increased(not very much). My first 6 months of weightlifting sucks, but the last 6 months ive been following program from bb.com like jay cutler’s livin large and jim shortcut to size.
    I still got no good results then I came across your article. And I find it very interesting. And could be revolutionary for my training.
    I got a question:
    So am I still considered as a beginner?
    Ive tried your beginner workout and I think they are quite light as ive been used to training heavy.
    Ps I’m 17 years old.

    • If you haven’t yet built a decent amount of muscle and strength, then yes… I’d consider you a beginner still.

      • Thanks!

37. Great article. I lived by your article for awhile now and I am following the upper/lower schedule (4 day split) intermediate workout religiously.

    Feedback: It was user friendly and you wrote everything possible from sample exercises to diets. Excellent and clear to the point. I was getting out of the beginner phase and I needed the proper transition. Made great newbie gains.

    Now for the question: I am wondering if there is ANY alternative to the Romanian deadlifts? Secondly, why don’t you have deadlifts in any of the upper body workout section? Can you add them to your workout or should i still just stick to your routine. Thanks 😀

    • Thanks dude, glad to hear it!

      As for your questions, see my comment here.

38. Hey there! In your suggested beginners routine you say to do 3×10 deadlifts. I have always heard that deadlifts are so taxing for the CNS that you should only perform one or two sets, and only 1-5 reps (Stronglifts and Starting Strenght both lives by this principle). Is there a reason for your choice of sets and reps or is it a mistake?

    And if the reps and set-numbers are changed will it be a problem that the routine is suddenly more quad-dominant?

    • See the FAQ at the bottom of the beginner routine. Your answer is in there.

39. I have a few different things to say and ask.

    1. Last year, I severely broke my right humerus. I had to have surgery, and they permanently put metal plates in it. Because of this, the only workout I can’t do is bench press. This makes it very hard to build my chest. What workout can I use to replace this?

    2. I am a 15 year old boy. I’m pretty short, and I’m pretty thin. I’ve really been having trouble putting some meat on my bones. I’ve tried so many different routines, but none of them have given me any results. Will your beginner routine truly help me build some muscle?

    3. In the beginner workout B, there isn’t any workout that includes the chest. Is this okay? Or should I add one to it?

    Thanks.
    – Cassidy

    • 1. That’s a question only your doctor is qualified to answer.
      2. Yes, though it sounds like your diet is your main problem.
      3. It’s perfect the way it is, don’t add anything.

      • Thanks a ton! I’ll stick to it and see how it goes. So far, 10/10 for this site.

        So I should try to eat more? I have some Whey Protein I take after a workout. I’ve always felt I recover quicker with it.

        Thanks again for the advice!

        • Read the diet guide, it covers everything.

          • Alright. I can’t wait to get started. Thanks for the help, man.

40. Hi Jay,

    Regarding squat, do you recommend high or low bar?

    • Whichever the person liked best/felt most comfortable doing.

41. Hi Jay,

    I have a wedding coming in 4 months and I sure need your help in getting shape.

    Is 4 months enough preparation for a beginner like me? or is there a program that can help me look fit for the big day.

    Thank you for your advice and time.

    • Depends where you’re currently at and what you’re hoping to make happening in this period of time (and whether it’s even remotely releastic). Read this one.

42. Hey Jay so I got a quick question.

    I’m on the beginner training routine and all of the exercise have been progressing very nicely except overhead press…I started at 40 lbs ( 3 sets 10 reps ) and after few month I can only lift 50 lbs ( 3 sets 10,8,5 )..It seems very hard to progress on this exercise and is it ok to switch to low reps more sets? ( something like 5 set 5 reps , i seems to perform better on low reps )

    Thanks.

    • You can lower the reps, but I wouldn’t add more sets. So you can change it to 3×6-8 or 3×6 or 3×5… that’s fine.

43. Hello Sir,
    Thankyou very much for making my fitness basics stronger.
    My workout routine is ‘Beginners’ & schedule is ‘3 day full body split’.
    Can you please explain me how to start and end my every work out. like start with stretching, cardio or end with this that?
    Please shed some light on this it will be really helpful for me.
    Looking forward for your response.

    Thankyou Thankyou Thankyou for this wonderful insight. 🙂

    • This is something that would require a full article to properly explain. Until then, Lyle McDonald covers most of the basics right here.

44. Hello again! I have a couple of questions regarding this article. First of all let me state I am a firm believer of training each muscle twice per week and have been doing it for years. But when I stumbled across your ideal amount of reps per week section I was shocked!
    A) 120 reps a week for a big muscle group such as chest? In theory that means 2 excercises performed 3×10 reps per workout twice a week would be enough? I cant imagine doing so little iv always been doing about 120 reps per workout twice a week! I have also been doing around 200 reps per week for my biceps/triceps and have seen good results!
    B) Does the same rule still apply when bulking/cutting or would the ideal rep range per week increase when bulking because of the extra calories being consumed?

    Hope you can shed some light on this matter! Thanks

    • 1. Not sure what kind of answer you’re looking for here? Virtually every intelligent program (by my definition) is right within that range or at the very least extremely close to it. And research looking at volume has found a similar range to be optimal (for example, this study found 30-60 reps per muscle per session to work best… with 2 sessions per week being ideal).

      2. Still applies. If anything, the mid-higher end of the range would be best in a surplus, and the lower-mid end would be best in a deficit.

45. So, there is a lot of useful general information as well as a comparison of free weight/body weight/machine exercises but what about strandpulling? Have you ever tried it as a portable alternative to weight training?

    • Do you mean bands? If so, they can be very useful.

      • Bands in general and their chest expander form in particular (in my case a high resistance chest expander is available while long cable type bands are not). Bought one as a possible portable option and found it far more enjoyable than the dumbbells I used previously for the way it eases you into an exercise (but at the end of it you end pulling more than you would probably use if using weights). And being able to enjoy a workout is probably a really important thing.

        Was interested in what you think about the exercises possible with it (expecially the somewhat unique pulls) as opposed to classic weightlifting and the effect of the resistance curve it provides.

        • Those aren’t the kind of bands I’m thinking of, and I honestly didn’t even know they still made those ‘chest expander’ things (I think my grandpa used to have one of them around somewhere).

          If portable options are what you’re looking for though, I’d go with some kind of suspension system like TRX.

          • To be honest, now that I already have one, I am looking for what it can do for me (I am otherwise satisfied with my results).

            Besides, as I mentioned above, other cable systems readily available at my location in Russia (without looking into importing things from other countries) are mostly ‘fitness bands’ with utterly inadequate resistance. As I found out, you can do a lot with a simple thing like a chest expander, and I like simplicity and have a bit of fascination with well forgotten methods.

          • It’s not really a piece of equipment I have any experience with whatsoever, so I’m certainly not the best person to ask about it. But search around, I’m sure you’ll find something.

          • Oh, I had already found quite a lot about strandpulling before stumbling upon this article. But now, thanks to it, I’ve probably made my workout routine more efficient.

46. Ok, I have a problem. My family and I are going on vacation from this Friday to Wednesday. I am not going to be able to my workouts during that time. Is this going to stunt my progress or will I be able to start back where I left off?

    • Come back slightly lighter than you left off and you’ll be fine.

47. Hallo,
    I got your e-book a few days ago and have to say is the most useful guide I ever had.
    Before I start your beginners workout (since last two weeks) I was training for two months mostly on isolated excersises ( pull downs and lerg press are the only compound I can remember). There were 3 sets /15 reps for each muscle group (biceps, triceps, etc) for 4-5 times per week whole body.
    Quiting my previous beginners programme and jumping into yours which is much lighter could cause the loss of muscle that I probably gained the last two months?
    What if I follow your muscle growth workout routine which is closer to my (previous) last two months, programme? Would this result in muscle breakdown? (as I belong to the beginners category in any means).

    • If you’re a beginner, you belong on the beginner routine. Focus on progression and proper form and you’ll do just fine.

48. Hello!

    1- In the spirit of progression overload, what would you recommend for exercises that don’t require lifting weights, like squats, calf raises or abs? Is it better to increase number of sets or reps?
    (sorry if you’ve answered this before, but there are about 1,500 comments on this thread as of now.)

    2- Also, after reading the Ultimate Weight Training Workout Routine, I’m kind of annoyed with myself for not coming up with my own routine based on the info you provided, and just caving in and using your sample routine. Your sample routine kind of fits with what I’m supposed to do as a beginner (except that I thought shoulders was in the small muscles group but you have it at 8-10 reps, like a big muscles group). ANYWAY, the question, which I know is silly, is as follows: should I be making any efforts to change things up in your sample routine or should I leave it the way it is because you’re a genius and it works??

    Thank you for indulging.
    🙂

    • 1. You could increase reps to a certain point, but the easiest way by far is to add weight.

      2. I HIGHLY recommend using the routine exactly the way it is. Yes, because I’m a genius and it works. 😉

      • Thank you!

        Also: My calorie maintenance level is at 1846 (lightly active). But I decided to use the sedentary level of activity, which resulted in 1611. AND I’m consuming 1000 calories a day (I’m aware that it’s low, I’m just testing it out.)
        So, I have a minimum of a 600-calorie deficit, but I’m not losing any weight. If anything I’m gaining on some days. And believe me, I’m using the digital kitchen scale religiously, along with the nutrition labels.
        Help?

        • Read this one.

          • Fine. I got the point.
            Guess what? I have another question.
            You said that for beginners the best frequency would be full body/3 times a week.
            But why is the sample routine for beginners the “about twice a week” frequency, where some muscle groups are getting worked every 4th or 5th day, instead of every 2nd or 3rd?
            Thanks.

          • When it comes to beginners, it’s less about each body part specifically doing a direct exercise 3 times per week as it is about just doing a big compound push, pull and lower body dominant exercise 3 times per week.

49. Hi
    First of all, thank you very much for all the awesome information. I have been taking notes and I have a good guide for diet and weight training from your articles.
    I am convinced that I should start from the beginner routine and from all the warnings I know that I don’t want to tamper with the routine and sabotage my progress.
    But there is one question, I am a 20 years old female, I have been doing workout DVDs at home for the last year. I have done most of Jillian Michaels’ workout DVDs(30 Day Shred, Ripped in 30, 6 Week 6 Pack, Hard Body and so on) and I have seen results and built muscle and I am in a reasonable fitness level.
    I have joined a gym for the first time and it’s my first attempt to do serious weight training. The problem is that the low volume and work done in the beginner routine worries me, because I am used to working out vigorously(!) for 70-80 minutes a day and burning 500-600 calories a day and I need the workouts mentally.
    I want to know if I do a 45 minute workout DVD on the training days, will it slow down my progress and cause a problem? in case you are not familiar with Jillian Michaels’ DVDs, they are cardiovascular circuits with weights from 3 to 8 lbs. they are not easy on the muscles and work them hard too. I want to ask if the muscle training during these DVDs will interfere with my weight training routine and if I should do it or not? or if I should stick to a simple cardiovascular activity like cycling or walking(as you said 30 to 60 minutes) instead of any activity that would exercise my muscles more?

    Thank you again

    • Read this one and this one.

50. I have problems with dairy supplements
    I have been drinking optimum whey but it turns out i am allergic to dairy and pimples spread all over my head.
    so what other protein powders besides whey do you recommend?
    Thanks

    • Find a whey protein isolate (NOW Foods makes a good one). Isolates remove all of the lactose.

      • But doesnt milk cause acnes? And whey contains milk.
        I read some articles they says lactose doesnt affect acne.

        • Not my area of expertise, though I would assume the lactose is the primary problem.

          • What do you think about Carnivor??

          • Never heard of it.

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