All Pro Simple Beginner Program For Gym

Greyskull LP (GSLP) is a famous for its effectiveness at building strength and size rapidly. But what exactly makes it the best beginner weight lifting and powerlifting workout?The answer lies in the name: LP or.Utilizing a simple but effective 3-day-per-week training plan, volume (the amount of sets completed) and intensity (the weight used) are constantly adjusted to provide the maximum possible training response. In this way, muscle growth and strength development are maximized.But going even further, GSLP allows for consistent progress for a much longer period of time through the use of reset techniques, intelligent altering of sets and reps, and powerful plugins.Contrast this with random workouts that don't intelligently build upon one another—what most people unfortunately do when they enter the gym.Developed by John Sheaffer who also goes by the name of Johnny Pain, Greyskull is considered one of the best linear progression plans available. It has several unique factors that make it stand out among alternatives like Starting Strength (SS) and StrongLifts 5×5.In fact, the program actually formed after Sheaffer completed Starting Strength and found himself quite dissatisfied with the results. His complaints are not unique, as many feel SS does not do 'enough' towards muscle growth and and leaves too much progress on the table.How long can you use the program before moving on to a more advanced or intermediate program?While it will vary from person to person and many factors come into play, beginners can expect consistent progress from the plan for several months or even a year before needing to switch things up.The 'reset' is a common item found in programs and is used when the lifter is unable to add more weight with each session.

1. Gym Program For Beginners
2. All Pro Simple Beginner Program For Gym Workout
3. Total Gym Beginner Program

At its core, it is simply a deload—a planned time to lower the weights so that your body can recover and begin to make results again. And Johnny's method makes it incredibly easy: once you stop making progress each workout, drop the weight by 10% and continue as normal.For example, if you are benching 225 but unable to complete the required repetitions and sets of the base plan (outlined below), you would drop 10% and use 200 pounds (always round down to the nearest 5) and continue the plan as normal. Within a couple of workouts you will be back up to 225, except this time you will be restored and strong enough to dominate it!To make GSLP better than the alternative novice plans, Johnny two additional elements to the program:.

AMRAP sets: just as the name suggests, 'as many reps as possible' sets are performed until failure. This is notated by a '+' sign after the rep number for a given set. Arguably, this is the number-one thing that separates Johnny's plan from all other beginner approaches.

It allows for a constant way to progress, even if the weight used isn't always increasing. Plugins: these 'add-ons' are included on top of the 'base' plan and are chosen based on individual training goals.In his own words, Johnny points out that it is absolutely perfect for beginners and even intermediate lifters, though more advanced trainees will require a different approach such as.

Greyskull LP WorkoutThe base for the plan is simple. Squats are performed twice per week, deadlifts once, and bench press and overhead press are alternated. Week 1. Monday. Overhead Press: 2×5, 1×5+ (AMRAP). Squat: 2×5, 1×5+.

Wednesday. Bench Press: 2×5, 1×5+. Deadlift: 1×5+.

Friday. Overhead Press: 2×5, 1×5+. Squat: 2×5, 1×5+.

Gym Program For Beginners

Week 2. Monday. Bench Press: 2×5, 1×5+. Squat: 2×5, 1×5+. Wednesday. Overhead Press: 2×5, 1×5+. Deadlift: 1×5+.

Friday. Bench Press: 2×5, 1×5+.

All Pro Simple Beginner Program For Gym Workout

Squat: 2×5, 1×5+This provides the foundation for muscle and strength to be developed. A core tenant of the program, with each workout more weight needs to be added to the bar:. Bench Press and Overhead Press: 2.5 pounds. Squats and Deadlifts: 5 poundsIn order to progress effectively and quickly you will need to pick up microplates, an essential piece of for upper-body movements.Additionally, trainees are encouraged to include 'plugins' to accelerate progress towards any number of different goals.

The main thing to do before starting this program is to calculate your 10RM, or 10-rep-max, weights.Calculate your 10RM weightsBefore you begin your first cycle, you will need to find your 10RM weight for each exercise. It is the weight at which you can do 10 reps of the exercise, but can't quite squeeze out 11 reps. A 10RM, or 10-rep-max, can be calculated from test lifts - if you find your 6-rep-max in practice, you can mathematically calculate your 10-rep-max from there with sufficient accuracy.A good guide to calculating your 10RM weights was originally posted by the user Syncmaster913nIt goes like this:You determine that weight through trial and error, along with the help of online calculators. Here is what you would do:. Make sure you are rested and that no less than 2 days of exercise-free days have passed since your last work-out, preferably 3 days. Go to the gym and do all of the exercises in the routine (in the order they are listed in by all pro), using any weight that you think you can do more than 5 reps with. Just don't exaggerate either and do not choose a weight you can do 40 reps with aim for something you think you can do between 5 and 15 reps of.

If you are a complete beginner, take your time figuring these numbers out - it will pay off big time in the long run. Take note of how many reps you did with what weight for each exercise, then use an online calculator to determine your 10 rep max based on those numbers.

There are many of those calculators available, personally I use this one:. Do not forget to include the weight of the barbell in your calculations.Here is an example of what it would actually look like in practice:You are well rested and you go to the gym.

You decide that 80 pounds is a good weight to try out for the first exercise, which is squats. So you load up the bar (which weighs, for example, 15 pounds) with 80 pounds of weight, and you start squatting until failure (the moment you cannot do one single extra repetition). You manage to squat exactly 12 reps with this weight (80 pounds + 15 pounds barbell weight = 95 pounds). You take note of this weight and the number of reps you finished, take 1-2 minutes rest, and repeat the process for the remaining exercises. Once you're done, you go to the online calculator under the link above.

To determine you 10 rep max for squats, you input '95 pounds' in the weight field, and 12 reps in the 'reps' field, and hit the Calculate button. According to the calculator, your 10 rep max will be exactly 116 lbs.

(remember that this includes the weight of the bar). This is the weight you would use for your squats in this routine. Repeat the same process for all the exercises.Things to remember:. Again, make sure you are well rested before you attempt to test your rep maxes.

Do not get started testing if you had worked out at the gym one day prior. Take 2-3 days of complete rest after your last day of weight lifting to make sure your muscles have had time to recover well enough to be at their best. Take 1-2 minutes rest between each exercise while testing your maxes. Basically just enough time to comfortably and without a rush change the weight on the bar for the next exercise. Just don't go watch a movie between exercises.

Total Gym Beginner Program

You only need to test your 10 rep max for just one set for each exercise - you do not need to test it twice, even though all pro's routine consists of two work-sets for each exercise.I am not confidentIf you are not at all confident in the gym using barbells, you might prefer not to jump straight into this program. It is a beginner's program, and most people can do all the exercises.However, if you think a week or two of acclimatising would help you, you could begin by using a machine-based program first. The following is not a comprehensive training program. It is not intended for anything but short-term use, to acclimatise a novice to weight training.

However, it is a way for a very green novice to get a sense of their lifting ability and limitations and to build some confidence. A simple program might be:. Standing Leg Curl (machine). Bench Press (machine).Simply do this list of exercises three times per week on non-consecutive days, with a working weight that allows you to do 8-12 reps per set. If you can do more than 12 reps, increase the working weight a little so that you are back in the 8-12 reps range.Do a warm-up set for each at half the working weight and then two sets at the working weight.