SB's Basic Program

[Sand Blaster]

SB’s Basic Program

Iron Addict’s provides resources for a variety of lifters. Most of our lifters are in the beginning stages of their lifting careers and need sound advice. Many have come here from other sites, and have even tried the complex and fancy programs that are available elsewhere including HST, 6 day a week bodybuilding programs, WSB, and others.

The following program looks nothing like what you will see in a magazine or on many popular sites. However, it is tried and true, and will work for almost anyone. You must execute it properly and do just what is asked, nothing less, nothing more. Let’s begin with a few principles.

1) You can train too hard and you can train not hard enough. At the beginner stage, err on the latter side. Any stimulation will cause growth and as your confidence improves, so you will your intensity.
2) You can do too much. At the beginner stage, you need to do just enough to grow, nothing more. Anything else cuts into your recovery.
3) You must learn to set your ego aside and follow the program. Do not add exercises, and do not change the number of sets or reps.
4) If you equate time in the gym with growth, you are on the wrong track. 30 minutes for a beginner is plenty of time, maybe too much in some cases.
5) Add weight every two weeks when you can, not every session. Often times, gains are blown due to poor form and an emphasis on just moving the weight up.
6) Follow the rotation for a month to six weeks or two-three times through it.
7) Do a deload week using 50% of the weight used for your last training week.
8) When you resume training, choose different exercises and ADD a set to each exercise.
9) You grow when you rest and eat, you must do both. No program will work if you don’t.
10) Warm-up sets are fine, but I prefer to warm up the whole body with 5-7 minutes of cardio, 1-2 sets of each exercise, and then starting the training. Do not waste your time and effort on numerous warm up sets.

You will work on a 2 day split, rotating Day A and Day B every other day but with a slight variation as you will see. You can take the weekend off, or start again on Sunday assuming you began the program on Monday. Many can start training again on Sunday as the overall volume and intensity is low enough to allow more frequency.

Day A—Upper Body (press emphasis)
Choose ONE pressing movement: dips, bench press, shoulder press, dumbbell press.
Choose ONE pulling movement: chins, rows, pull-ups, pulldowns, etc…
Press Movement: Do 5 sets of 5 reps, working to a heavy set in good form for your last 5 reps, nothing to failure but close.
Pull Movement: Do 4 sets of 10 reps, all reps should be controlled in good form. Pick a weight you can do all 4 sets with.
Finally finish off with a set of high rep tricep extensions, 20 reps or so.
Rest periods, no more than three minutes.

Day B—Lower Body (press emphasis)
Choose One PRESS movement: squats, leg press.
Choose One PULL movement: deadlifts of various types.
Press Movement: Do 5 sets of 5 reps, working to a heavy set in good form for your last 5 reps, nothing to failure but close.
Pull Movement: Do 4 sets of 10 reps, all reps should be controlled in good form. Pick a weight you can do all 4 sets with.
Finally, finish off with 3 sets of abdominal work.
Rest periods, no more than three minutes.

Day A—Upper Body (pull emphasis)
Keep the same movements, however swap the order and sets.
Pull Movement: Do 5 sets of 5 reps, working to a heavy set in good form for your last 5 reps, nothing to failure but close.
Press Movement: Do 4 sets of 10 reps, all reps should be controlled in good form. Pick a weight you can do all 4 sets with.
Finish off with a set of high rep bicep curls.
Rest periods, no more than three minutes.

Day B—Lower Body (pull emphasis)
Keep the same movements, however swap the order and sets.
Pull Movement: Do 5 sets of 5 reps, working to a heavy set in good form for your last 5 reps, nothing to failure but close.
Press Movement: Do 4 sets of 10 reps, all reps should be controlled in good form. Pick a weight you can do all 4 sets with.
Finish off with a set of high rep calf raises.
Rest periods, no more than three minutes.

Start again the first Day A with the press emphasis.

[Armedcor]

Very nice looking routine SB.

[Shawn Bellon]

Simple and effective.

[twitch]

When you say 5-7 minutes of cardio do you approve of a whole body light circuit of exercises. 2 Minutes on 1 off for 2-3 rounds?

[German]

Going to run this after my SPBR delaod....thank you

[heavyset]

This is a type of routine I will definitely try at some point in my life when time is an issue. Thanks SB.

[LG1]

Thanks for sharing SB. I always had an issue with knowing how to move-up in weight from set to set as opposed to using same weight for all work sets.

[TheBrent]

This actually fits my schedule very well, and the simplicity as well as low rep/high rep switch is definitely something I see working well for me right now.

Thanks SB—you're always putting out great stuff.

[Sand Blaster]

Originally Posted by twitch

When you say 5-7 minutes of cardio do you approve of a whole body light circuit of exercises. 2 Minutes on 1 off for 2-3 rounds?

You could do that, but I would keep it to 2 rounds at most.

SB

[stick fugure]

Originally Posted by Sand Blaster

Do 5 sets of 5 reps, working to a heavy set in good form for your last 5 reps

What does "working to a heavy set" mean? Is it an increase in weight from set to set? I've been lifting for about a year and have only used one weight for all sets. What keyword could I use for a search to cure my ignorance on what it is and how to properly structure it?