Suggestions for a mid-range workout?

[fitnessk]

I saw the post providing some excellent advice and a good routine plan for beginners. I was wondering if you could provide a workout idea for an individual who has worked out lightly and is now ready to advance to a slightly more rigourous workout but stil not ready for intense working out?

[MarkBrenn]

I like to add more advanced exercises as I go. What I mean is that you don't have to revamp your whole workout now that you are ready to step it up. As you go through your workout you might find certain muscles may be ready for more while others are not. Your chest and back are larger muscles and may be ready for more intensity quicker than say a smaller muscle like your biceps. Something to rember is that when you do an excercise for the first time, keep the weight light until you get used to the movement.

[fitnessk]

Thank-you this is a good idea. I can just step up my workout more. It is true that it is best to start with lighter weights when you try something new until you get used to how everything goes. I think I can just increase the intensity of my workout more.

[Popatar]

Well what are your lifts like? I know this is a bodybuilding forum but you should be focused of gaining strength in the 3 main lifts more that size.

If your bench is slightly more that your body weight, you squat almost double your body weight and you deadlift slighly more than twice your body weight then you are considered an intermediate.

You can get on a workout program like Billstarr's 5x5. I use the madcow, its a slight variation. The workouts are 3 times a week but I add calves on its own day and shoulders on its own day.

If you are an intermediate you should still be on a strength program.

[shaun]

I've been training for 6 years and I use 3 x a week full body routine. In spite of what the bodybuilding magazines and websites tell you, full body routines are not only for beginners.
If I were you I would use a simple full body routine comprising compound movements like deadlift, squat, bench, pull up, rows, press ups and overheard press.

[shaun]

I like to add more advanced exercises as I go. What I mean is that you don't have to revamp your whole workout now that you are ready to step it up. As you go through your workout you might find certain muscles may be ready for more while others are not. Your chest and back are larger muscles and may be ready for more intensity quicker than say a smaller muscle like your biceps. Something to rember is that when you do an excercise for the first time, keep the weight light until you get used to the movement.

My journey has been the opposite to yours. As I have gained experience, my choice of exercises has simplified and my routines have minimised, back to basics.

[Jazi]

Layne Norton's PHAT minus one of the hypertrophy days is what I'm doing currently. Feels manageable if you make it 4 days a week.

[shaun]

Layne Norton's PHAT minus one of the hypertrophy days is what I'm doing currently. Feels manageable if you make it 4 days a week.

Layne Norton's PHAT routine is too voluminous for my liking. Five training days per week and high volume. I like the idea of having heavy and light days. I am using a 3 x a week full body routine, but if I do a an upper/lower 4 day split I will use the heavy and light idea.