BEST Training Splits for a BEGINNER (Your First Six Months of Training)

[SIGN UP FOR THE MUSCLE PROGRAM] http://projectbuff.com
[SUBSCRIBE TO THIS CHANNEL] http://youtube.com/omarisuf


If you are new to weight lifting or have just been doing bicep curls night and day in hopes of a better body, you need a better plan. A logical, sensible, guaranteed weight lifting plan. As you progress and get more advanced, customization becomes MUCH more important BUT as a beginner you just need to freaking lift some heavy ass weights.

As a beginner you have big potential to grow fast. Your muscles aren't coordinated, your head hasn't been littered with a thousand different points of views on essentially the same thing, you are innocent and can get swole.

Here are your first six months of training and EXACTLY what program I would put a beginner on. There are some basics that no matter who you are, when you are first start working out, you should follow. I don't prescribe to one split as this limits your potential. Full body workouts, upper/lower splits, bodypart splits, push/pull/legs can all work. For a beginner this is the most sensible approach.

Here are your first six months of training!

Weeks 1-4: Learn the big basic full body movements by doing light full body routines for the first four weeks, LEARN those movements right. Skip if you already know how to do them

Weeks 5-8: Full Body 3x per week
Train big compound movements to increase your work capacity, neural efficiency and strength

Weeks 9-12: Push/Pull/Legs 1 of each (3 workouts a week)
Split the body up by groups to incur more muscular fatigue and build more coordination in smaller muscles

Weeks 13-16: Push/Pull (1 upper body push, 1 upper body pull, 1 lower body push 1 lower body pull, 4 workouts a week)
Increase overall work capacity by adding a fourth workout.

Weeks 17-20: Upper/Lower (2 upper, 2 lower, 4 workouts a week)
Increase overall work capacity and focus on big compound movements for strength

Weeks 21-24: One day specialization (4 major movements, 4 workouts a week)
Increase strength on specific foundation movements that size and strength are built on. So one day do squats and accessory movements, another day, deadlift, another day benchpress, another day the military press

Weeks 25-28: Four Full Body 1 Specialization Day (5 workouts per week)
Now that we've been training awhile, you can handle four full body days, with one specialization day to bring up lagging areas. Build strength and more aesthetic areas

This isn't random advice from a random dude. This is advice from a personal trainer who has trained about 1000 clients, has been head trainer and personal training director at gyms and gets results. Want to see a Youtubers progress? SLAP IT ON SKIPPY! Word to your mother. Train hard. Period.

Topics covered: workouts "build muscle" chest arms beginners training muscle gym "build muscle" "body weight" weight fitness "fat loss" bodybuilding exercise "gym workout" "exercise tips" "exercise advice" "personal trainer" nutrition supplements "exercises for abs" fail broccoli tableau "workout video" "workout routine" "workout muscle strength conditioning cardio fit bodybuilder flex healthy muscles funny FAIL

Category:

Howto & Style

Tags:

• workouts
• build muscle
• chest
• arms
• beginners
• training
• muscle
• gym
• body weight
• weight
• fitness
• fat loss
• bodybuilding
• exercise
• gym workout
• exercise tips
• exercise advice
• personal trainer
• nutrition
• supplements
• exercises for abs
• fail
• broccoli
• tableau
• workout video
• workout routine
• workout
• strength
• conditioning
• cardio
• fit
• bodybuilder
• flex
• healthy
• muscles
• funny
• FAIL

[definitonkells]

hey i have a pretty good training split but my diet thats the hardest part for me because my appetite is all over the place like i can be cossistent then all of a sudden i crave and pig out im in decent shape i used to be fat but now im trying to lean out to 8% and im struggling man i need your help like some tips

[OmarIsuf]

@definitonkells Get me on facebook, best advice!

[RicardoBatsbak]

Omg You are my Hero dude, i now been training for like 3 months and i can see the results also with splits of different muscle parts. Dude your way of talking gave me like the extra motivation to keep it up! let me know when your in The netherlands and i buy you a beer!

Much peace and love from a big fan of the Netherlands

[OmarIsuf]

@RicardoBatsbak Thanks for your support brother!

[Pen1980IM]

need to make the audio a little louder

[xxmsp91]

I think the number one advice for a total beginner is to not neglect their leg workouts. Legs ARE important!!!

[samthefryingpan]

What if I don't want to train more than twice a week?

[1q2w3e4r911]

Slow your roll, dude!!! I had to click back every few seconds to absorb what you were saying. Good advice though. =)

[braidon2]

@MarshallMathersSongs, I think you should use body weight exercises only until you stop growing. (pushups, situps, squats, etc, there are a lot of exercises to find online and they are great. Later you can switch to weight training

[trofet]

when should i rest?

[ninjamaster2995]

@xxmsp91 CORE AND BACK!!!

[yulmc]

I always get great progressive weeks, then i reach a plateau, so i decide to do something different. Variation of workouts is, variety is the spice of life. You can: Do drop sets, timed sets, super sets e.g. for abs I would do super sets of lower ab work to failure then skip and repeat. BEGINNERS, DON'T BE AFRAID OF THE SQUAT RACK, squats are a total body exercise but primarily build the legs, which are the foundations of a good physique.

[GoofyBoi24]

I weight 130 and wanna get to 135-140 on muscle what can I do?