Beginners should start at the beginning.

Do not assume that cos the current Mr.Olympia trains 5x a week that you can train that often. It takes years to build up to that kind of frequency and make good progress. (if ever for youre average genetic bodytype)  When you can grow using a basic no frills full body routine you`ll know to how to grow on a split routine done 2-3x a week. In my honest opinion its difficult to grow training more than 3x a week if natural. I dont beleive you should train till you are free of all aches from previous workout as its when you rest that your muscle grows.

A simple fullbody routine that i`d start even now after a lay off.

Deads-alternated with squats each workout.

[these must be started with light weights and form

must be solid before weight is added seriously]

bench press

close grip pulldowns

calf raises

military press

bicep curls

crunches

triceps pushdowns.

All done for 2-3 sets of 10 with the same working weight for each set of the exercise. ie only last set will be set to failure.

[don`t assume 3 sets is best for you..its a common mistake, try 2x a week to start with.

The "ego" is one of the hardest lessons to learn and should be harnessed at the earliest opportunity. Ego lifting is one of the biggest factors in overtraining and injury. If you can harness your "ego" and use its enthusiasm to make sure you train when your supposed to without fail and be consistent with your diet and rest it`ll work for you... If you allow it to take over you`ll spend hours in the gym diluting your effort hitting muscles from all angles, being overwhelmed with pump you crave but get little growth for your efforts..

It took me many years to harness my "ego" and I`ve made every mistake out there.. and then I tried harder... That wasn`t the answer. The answer was to train less and let my body adapt through extra rest]

When the weight builds up over the weeks you`ll find it harder to add weight to the final exercises. When the added weight is making it hard to complete the routine cos youre running out of energy its time to split the routine.

Its crucial not to simply add weight too quickly. You want your body to adapt to the extra stresses, for this to happen when reps are coming harder 1kg increments are needed. With a good clean diet high in protein and adequate carbs n fats your body will adapt(its not a case of manning up and just lifting the weight!)

Rest=getting youre sleep sorted and making sure youre getting 8 hours a nite EVERY nite. A very basic 2 day split ive followed...

A

squats

incline bench press

dips/close grip bench press dependent on strength

calves

gripwork

B

deads

chins

military press

biceps

abs

If that was following on from the full body (FB) I`d keep sets/reps/weights the same. The decreased volume will allow to carry on adding weight single factor style. Its imperative to start using 2x0.5kg plates now.  Altho for deads n squats you may find you can add 2.5kg a week regularly for quite a while longer as they are the biggest exercises. That is if you get enuff rest.  Simple common sense training + simple clean high protein diet + 8 hours sleep every nite = results. Results do not require rocket science... they do require you to forget most of what you will have have read from the general media..ie flex, mens health, n the plethora of celebrity goss magazines...

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The Long Version

  Some of my clients and friends have been taking training a step further and trying our hands at "car pulling" We thought normal sized people dont get the chance to have a go at this sort of stuff without being surrounded by real big dudes, so "White Collar Carpulling" was born...

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Im happy to tell you everything you need to know about how i will train you and maybe that makes you think you can do it alone..   Well you can. I regularly help friends out with routines and have found that i can give the same routine to 10 people and there`ll be 10 different interpretations of the routine going on...   I take clients through precisely what ive described showing them the pit falls and how to avoid them along the way. I will take you through a "training cycle" and show you how to grow, be it male or female, heavy or underweight, desiring muscle mass or simple toning, how to create a diet that will accentuate curves or hone 6 packs...   I find that steriotypical trainers plateau after 6-8 weeks in the gym, then either give up or as  do try harder and not get anywhere...   I can guarentee you wont plateau again... unless its a personal best which we will then regroup and I`ll show you how to beat it again and again. Once you can do this for one exercise you can do it for others..

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You will  then essentially not need a Personal Trainer.

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That is my goal with all my clients. Ideally after 4 months I`ll have enthused you enough to buy a bench and some basic weights which wont take up much space, rather than joining a mainstream gym and start training 1x week with me and 1x a week on your own and ultimately training on your own with occasional revisits every couple of months to make sure progress is optimal..

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This is not the end of your world!

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I`m very good at what i do, If i cant help you be consistent you wont stick to this. Please feel free to give me a ring or email and arrange a time to come in for a chat and a coffee. I`ll explain to you how we`ll find foods you like to build your diet around, nothing crazy or outrageous, no starvation diets, in fact even if you wish to lose weight the chances are you`ll be eating more than you can imagine and restarting any stalled weight loss...

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"Its not impossible

it just takes longer than you think"

 

Paul George

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