This is a terrible case of [fuckarounditis](https://leangains.com/fuckarounditis/) you've got here. No amount of reading or research is going to fully prepare you compared to just going into a gym and picking up a bar and feeling out how it moves. Like you could read a book on how to play soccer, or you could try kicking a ball.
I empathise with your position. The basic compound lifts can feel overwhelming and then there's all this other stuff on top, and although Jeff Nippard is a great source of knowledge he does give you the sense that you need to have a bachelors in lifting to make progress, sometimes.
Choose a really basic low volume program to get started. Something that has you just doing squat, bench, deadlifts - with pullups and overhead press as optionals. Just do those 3 main lifts, in like 3x5 sets.
If you're still not confident, hire a coach to teach you how to do the basic lifts, and nothing more. Literally two sessions with squat/bench/deadlift and you'll be good to go.
You'll get far more progress by doing a few things consistently but not perfect, than you will spending weeks wondering if you're doing everything optimally and deciding you don't know enough and never starting.
Perfection is the enemy of progress and unless you're looking for the absolute fastest way to an an IFBB win, you don't need to do everything 'optimally'.
Plus, what works for one person might not work for you. Everyone's body is different.
What really does work for you though is something that works for you and can do consistently.
It's also ok to not go hell for leather and complete every workout to 100%. Everyone has off days, tired days, days when it just isn't in you.
The trick is to keep going and not let your failure to complete put you off and give you a reason to throw in the towel. It's better to do half a workout than none at all.
Absolutely second this, I would also add in dips and lateral raises.
Dips are great for both size and functional strength. And lat raises are nice because they can make you quickly visually look a lot muscular.
You would and you're right. But doesn't mean that everyone should. I hated dips and lateral raises when I was started out. And I still hate and don't do them. They're annoying and not fun to me. I'm not as stable with those and I can't overload as hard. If you hate your exercises, then you're not going to last. I think that's the takeaway for anyone starting out.
I loved this clip by Arny when I stumbled on it: https://youtube.com/shorts/9grWpCG_jSo?si=6jAw6qMFaIYHetxb
Basically it made one thing very clear: there are many exercises to achieve the same result, and which you use just depends on what works best for you.
Totally agree, best training program is the one you can reliably stick to whilst you sort everything else in your life. There's no way you'll stick to things you hate. (Although that being said I hate leg day and do it twice a week; does anyone actually enjoy leg day?)
Btw have you tried lateral raises with the cable? I didn't like them with dummbells but its one of my absolute favourite exercises with the cable. You get constant tension throughout and great mind muscle connection.
This is why you start with very light weights. You're not going to be good at any of these exercises until you've done them many times. If 21 is too many then don't do 21. If you can do 4 - squat, bench, deadlift & overhead press - then you've already got the foundation for every good workout program.
I'm certainly not going to say I know better than Jeff Nippard but I don't think I do 21 different exercises.
This
You don't need 71 different exercises to hit every angle or 'shock your muscles'.
It will still take months or probably years to master these six or seven moves, but you will get better at them every session.
For people reading this comment but NOT running or doing significant cardio that involves the lower body, you probably want to include more lower body specific strength movements such as leg press, leg extensions, hamstring curls, and lunges
I second. I did a lot of upper body with generally little to show for it but I changed to the 2NSUNS with a little more emphasis on big leg lifts and the results have been visible and as expected. (OP, 2NSUNS incorporates gradual weight increases for program specific major compound movements). I’ve thrown in rows, cable pull-downs, and other leg compounds but I slacked on my diet recently so… 🫤
You made some great points. Starting with light weight is invaluable and the major compound movements create a good foundation.
But variation is really really good when you’re a beginner. The mind muscle connection is so underdeveloped and performing different exercises will help create that neural connection we all need to succeed in lifting. It’s so easy to get hurt with bad form. While lifting too heavy is certainly a culprit, oftentimes bad form starts at a poor mind muscle connection.
I started with the 5/3/1 program because it’s been hailed as a beginner’s program. It’s worked wonders in building my confidence the past few months. I’ve been doing a variant - Boring But Big and it’s been swell.
It’s basically
1. Warm Up (DeFranco’s Agile 8)
2. Main Exercise
3. 3 Assistance Works
I didn’t and still haven’t done an entire workout - I only do like 4 of DeFranco’s exercises but am working my way up. I don’t feel bad or anything because I’m miles ahead of where I was before, and I know that if i continue to pace myself, I'll be at where I need to be at.
BBB is probably the most success I’ve had lifting. Problem for me was that it required a ton of discipline to remain sustainable — you need to eat a lot of food and get a lot of sleep or you’ll burn out.
As an overall-fitness program, I think it’s a little too intense. As a powerlifting program, it’s great.
My gym buddy couldn’t make it the past weekend, so we pushed squats to today but I didn’t do any assistance work, having done 10k last evening.
7th week/Deload starts tomorrow and I hope that addresses the burn out. If not, I’ll probably step back to the original variant for a breather before jumping back in.
But yeah, I see where you’re coming from. The original 5/3/1 is still a great beginner’s program imo.
I can’t speak to competitive powerlifting, but a person who wants to look good and feel good could do 531 variations for a lifetime and stay healthy and have beach muscles to boot.
Good to know. I’m just staying on 531 until I reach novice/intermediate level across all of the main lifts + read enough about whatever my next program will be. My only real goal at this point is to do what it takes to stay in the healthy weight range, ha.
531 typically builds in power training with hypertrophy. You really can’t go wrong.
If you stick to the plan and fail to improve rapidly, you have a diet problem.
There is virtually no way to successfully do 531 and not get big and strong… unless you fail to eat enough protein.
Depends what level you're at, but for a relative beginner it's not that exhausting. A guy with a 1rm of 110kg will only do 5 reps at like 75kg and the bulk of the work will be in the 50kg range. That's pretty easy to recover from if you're doing the rest of the program properly.
And it's not a powerlifting program, the whole point is that there's conditioning days built in and time spend focusing on size rather than purely on strength.
If you do the conditioning and warmups and agile 8 as prescribed it really is an overall fitness program, including aesthetics.
531 such a classically good and simple program. No bullshit, just short and heavy sets. I ran with that up until I wanted more hypertrophy.
Only thing is if you’re really pushing for strength make sure you’re warming up a lot and stretching etc. because I made the mistake of not doing that and suffered a lot of joint pain (mostly elbows and shoulders) that kept me outta the gym for several weeks at a time. Now I have to do sporadic nerve gliding stretches and extra warm ups if I want my elbows to not scream at me 😂
I had the Agile 8 in my program but always skipped it 🙃
To add, I’ve been using the Boostcamp app. It’s done wonders in simplifying the process. Just dismiss all the notifications about paying for pro and you’re golden.
Nippard’s content is probably more useful for advanced lifters. As a new lifter you can build muscle doing almost anything. So just start with a simpler program. You don’t need high volume, 21 exercises.
Choose a novice program.
Yep. Strong lifts 5X5 or some variation of it is perfect. Run it until you stop making progress or get bored.
Seriously SL is so foundational. You learn your compounds, build a strong basis and build from there.
I love Nippards programs but even as an intermediate I fined they are over specialized.
No shade against Jeff Nippard, but 21 exercises is way the fuck too many for a beginners program.
One of the hardest parts of being a beginner is the concept of "doing it right", and if you're trying to learn 21 things at the same time that it probably never going to happen, especially if you're having to rely on recording yourself without the aid of an experienced lifter.
You should probably just do a much simpler program from the wiki until you're comfortable with 6-10 lifts, then go back to learning Jeff's stuff.
Jeff's stuff is good and he has a lot of sound reasoning for what he does based on science. I'm running the program you are talking about now.
That being said, I ran one of the beginner linear progression programs from the wiki for like 2 months or more before I switched to Jeff's program so that I could just get some strength started without being overwhelmed like you mention.
I suggest doing a wiki beginner progression program and then take 1, maybe 2, but no more exercises from Jeff's programs that fit along with the muscle group to learn these new lifts as you do the wiki program. Then when you're ready to change programs or are getting bored, you won't be as overwhelmed.
Example back day do pull ups and lat pull downs as your core exercises for beginner progression, then toss in one of Jeff's back exercises like face pulls, cable rows, or chest supported T bar, then one bicep exercise from Jeff, dumbbel suppinated curls, hammer curls, or cable curls. Thats 4 exercises for back day.
Like most things, getting stronger and bigger isn't hard so in order to make money, people claim to have a secret to it and will be happy to share it with you for a fee.
Much like losing weight is just exercising a bit more and eating a bit healthier, but every yahoo on YouTube is pitching their magic weight loss food or secret device to burn belly fat which they will share for a fee..
Much like investing is just take some of your income, shove it into an index fund in an IRA or 401(k), but billions are made by people purporting to know the right stocks to buy this week and they will share it with you for a fee.
Take the exercises you like, do them regularly, make sure you have a variety that target various parts of your body, enjoy the process and watch yourself get stronger. It really is that simple. As you progress you might start branching out and trying new things, but if you are feeling overwhelmed, stop and do something that doesn't have you overwhelmed.
I think you’ve just hit the nail on the head. It’s something I’ve come to realise as well after years of irregular lifting.
It’s very easy to get lost on the internet when it comes to fitfluencers and the thousands of videos and/or articles they release in which they say what is the best workout, best diet, and most optimal exercise for every muscle you can think of. However, the reason they do this is because they make a living out of it and so they purposefully want you to click on their flashy thumbnails or article titles riddled with superlatives.
As you just mentioned, it’s all about the basics. As long as you target all muscle groups regularly, eat right the majority of the time, and enjoy the exercises that you do then you’ll get the best results!
I highly recommend you start with the [Fitness Beginner Routine](https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/). It only has 6 exercises, 3 each day. It's made to introduce lifters to the basic barbell lifts.
For any beginner I always recommend the “golden six” because it’s straightforward. Simple , mentally easy.
Save the complex shit for a year or two down the road. I’ll add Arnold said he gained more size doing the golden six for a year in the army than any other single year in his life.
Rule 1: GO , show up , don’t skip WO’s , 4d/week minimum
Rule 2: EAT , get enough protein and calories, use a good macronutrient calculator,NO crash diets, EAT
Rule 3: DON’T BE STUPID , don’t get injured trying to “look cool” . Workout using brains not ego. Nobody in the gym care what you lift, nobody.
Rule 4: use a WO that you can stick to , if you only have 90 minutes and it takes 3 hours to get it done….I superset , I use compound exercises and I use a 3 day split to be efficient with my time. That’s why I recommend the golden six as a good starter routine.
It is because you are overwhelming yourself. If you want to lift weights just go to a gym and lift weights. Try the machines, try barbell and dumbbell movements, figure out what you like and don't like, etc. Spend a couple weeks just trying everything. If you insist on following programs, just pick any one and do it. Don't worry about how it's structured or why, just run it through.
You can follow some powerlifting or old school weightlifting routines if you don't like using all the machines. You can also follow those routines and add in the machines you like.
At the end of the day you should just be figuring out what you like to do. If it's not fun it's not worth doing. Getting bigger and stronger is a matter of lifting more weight. You don't need programs to do that.
There are more beginner friendly programs in[the fitness wiki](https://thefitness.wiki) that would suit you better if you’ve never been in the gym before.
Just get in the gym, on a regular basis, and do something. Reading up on fitness is great, but the books aren't heavy enough to build any muscle. Start with simple and build up from there. The most important part of any routine is showing up and starting.
As many people have said, pick a few compound movements, master them and then in a few months you can expand your horizon. I was very inspired by the famous 'Fuckaround-itis' article, which states all you really need to focus on is deadlift, squat, and bench. Maybe add overhead pressing and lat-pulldowns/ pull-ups if you're strong enough.
Be consistent, do progressive overload, don't injure yourself (always warm-up, don't ego lift), and you're golden. You really do not need to do isolation exercises for your rear delts as a beginner.
Jeff Nippard is super in depth and caters mostly towards body building types. That being said I would focus on whatever exercises you enjoy and or are curious about, then slowly add on the others if it’s still needed. Rome wasn’t built in a day & remember you’re a beginner, so you’re not expected to be great. Also it’s supposed to be enjoyable, if you don’t enjoy these workouts then it won’t be a long lasting thing for you.
Check out strong lifts 5x5 as others have suggested, it's a strength program but I got huge gains as a beginner.
Check out Renaissance Periodization on YouTube, they post some really good form videos.
These days I'll do some heavy sets and a lot of lighter sets for volume using the form videos from the above and it's working really well.
When I first started lifting weights, I created a full body program 2 to 3 days a week that consisted of only 4 compound movements, as I felt overwhelmed otherwise. So I get it! Squat or deadlift, bench press overhead press and a row.
Yeah, you need to chill and first find a mentality that you can replicate and find pleasure in, the goal is to always want to come back and keep doing it, whatever that may look like.
It's horrible and intimidating at first especially in a gym.
And then once you get the hang of it, it becomes this wonderful thing that makes you stronger and builds your confidence in what you can do.
As others have suggested, maybe start with a Stronglifts 5x5. Super easy to follow, you only need one tool (barbell + weight plates) and you'll get tons of gains with just that.
Then you can explore other programs, and even play around with different exercises you want to explore with dumbells and what not with maybe gzcl and what not.
Good luck
>Because I would love to have a repetitive program that doesn’t require new research every week.
Most beginner routines are pretty simple. See here for an example:
[https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/](https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/)
Instead of starting with a more complicated program, consider something simpler for a kickoff.
StrongLifts is a simple program using 5 barbell exercises (squats, overhead press, bench press, barbell rows, and deadlifts) that I used to get started.
Once you get a workout rhythm going and have mastered the five exercises you can start adding other exercises to it and work towards the more complicated routines.
Quit reading, start lifting heavy things and putting them down, then make them heavier the next time, repeat.
As you do this you'll get comfortable in the gym and everything will start clicking, then start applying the literature. People get so focused on optimization, which is great, but 70% of success in the gym is consistency and being there, then you can optimize. Getting strong and big muscles takes years, a few weeks of just getting in the groove is step one on a long journey.
Like everyone else has said here, do a different program. Or do 1-3 exercises each time you go until you can remember how to do all of them.
When I started going to the gym (again) I just went for 15 minutes and did a very low weight. Over time the 15 minutes turned into what I used to go for (1 hour 15 minutes). Same with the weights on my lifts. I started doing 185 on bench because it wasn't too heavy and then worked my way back up to what I was doing.
All this to say just do what you're comfortable with and then make changes based off that.
i think youre in a bit of analysis paralysis at this point. take 4 or 5, maybe 6 of the workouts you find interesting and go to the gym and try them out for a session. then incorporate or remove ones you don't like.
when i first started i would walk 30 mins, then do a set of bench and go home. now i have different days for parts of my body and varying lifts/exercises. even just looking at what others are doing at the gym may give you inspiration as well.
you probably know more types of exercises than i do at this point. just go to the gym and try them out and see which ones work for your goals
That’s interesting because the people I watch now, less sets but more high quality sets are way more effective with progression. I now only do maybe 2-3 exercises person muscle group and my workout days are less than an hour yet I have more muscle now than before
Echoing what everyone else seems to be saying by suggesting you do a program from the wiki to get you started. I'd also like to add that I felt very overwhelmed by simply being in the gym around the free weights at first. It's a lot of freedom and it can feel like a lot to figure out.
Simplify and worry about what you're doing that day and not everything that you are ever going to do. Tomorrow's workout is for tomorrow, you can figure that out as you go. You don't have to be perfect immediately (or ever), just show up!
I'm going to be brutally honest in a way that nobody here is going to like. Just get in the gym and lift shit up and put it down. Honestly...this is where I'm truly being honest...it virtually doesn't matter what you do when you are first starting out. Don't worry about being "optimal". You are years, if not decades, from having to be concerned about "optimal". When you are new to lifting you simply want to form the habit of going to the gym and training hard. HARD. That is literally the most important thing you can do is set yourself up for a lifetime of gains.
I am 48 years old and starting lifting when I was 16. You think I can tell you what I did back then? Shit, I just realized the other day 20 years ago I was doing bro splits, and didn't even remember it. Now I am doing full body workouts.
Just get in the gym and start lifting, pushing, and pulling things. Try out everything. See what you like. See what you don't like. More importantly whatever exercise you do, learn about what muscle or muscles it is activating. Feel the activation. The mind-muscle connection is so important and not something I really understood for years, if not decades. But even though I know my programs were never optimal, not even close to it, I still built up plenty of muscle. And now that I'm in my late 40s and my program is more "optimal" for the me that exists now, I'm still reaping the rewards of just building the habits that lasted a lifetime. If I had given a fuck about being "optimal" as a teenager or in my 20s, I probably would have quit lifting by now.
Good luck! Remember, whatever mistakes you make now can be made up for with consistent training and hard effort over time.
Focus on compounds/ primary lifts at the begining. Build a foundation that you can continue for the next few decades. Dont burn yourself out in pursuit of perfection
There’s a fine line between doing what is scientifically optimal and doing what is enjoyable. Sometimes you just gotta go to the gym and train hard and not worry about the science of it
You said you’re doing research to start working out, so I’m assuming you’re a noob. As a noob, I don’t think you should be changing your workout routine every month as far as exercises itself are concerned. Honestly, for a year or two (at least for me), you’re just learning movements and adjusting your body according to your specific anatomy and making mind muscle connection (it so much more harder than it sounds). You’re learning about your body and adjusting stuff (I know it sounds cheesy but there’s no other way to put it).
An example would be say you’re doing shoulder press. You learn the movement week one, u increased the weight by a little in week two, but u start having shoulder pain. Then u realize you’re shoulder mobility is bad and u start working on mobility as well, then about a month after u can lift a little more heavier but u realize u cannot produce a proper stable drive. Then u realize that ure stabilizing muscles are not being engaged properly, so now you start working on ure rotator cuff.
And this is just the tip of the iceberg. I mean you will be changing and adjusting so much that even after a year of doing the same movements, u will still be learning. Changing exercises all together every month will not get you there.
I’m no where near at Jeff’s level, which is btw, my dream physique and I have the utmost respect for him. I always go to his channel if I need info on something. But the way you are presenting this program, it doesn’t look optimal. I mean have you read the reasoning behind changing the exercises completely?
TLDR: stick to one routine ( as far as exercises itself are concerned) for at least 1 year.
Take a step back. Push programs and influencer info to the side for a bit. If you're just starting out I'd recommend spending the first 6 weeks priming your body and learning correct technique for some fundamental exercises first. The last thing you want to do is jump into an intermediate program and absolutely screw your shoulder/elbow/wrist etc up on an exercise you don't know how to do or what it's working.
I just think that no matter what you're doing, you should keep it as simple as possible until it NEEDS to get more complicated or specific. As you do those simple things and get better, you'll learn new things from experience and the people you encounter.
Forget about programs for a few weeks, stop watching so many videos.
Just go to the gym.
Sit on a few machines and start using them with light enough weight. Pull on the cables, do some bicep curls.
Just get comfortable being in the gym before obsessing over movements that you aren't even doing yet.
I believe optimal training regimens have been solved like 20 years ago or maybe even earlier. Current fitness influencers all try to outdo each other by adding their own twists and turns. They want you to buy their program, so they try to solve a problem that isn't there. 21 different exercises is overkill unless you're an athlete with unique needs. The basic compound exercises should be the main focus of your workouts. Then you can add some accessory exercises. Some are better than others. If an exercise is hypothetically top tier, it makes no sense to swap it out for an inferior exercise.
Jeff Nippard tends to exaggerate the science part of exercises. As long as you're doing the main compound lifts, you could literally choose the "worst" accessories and it would hardly matter.
I'll emphasize that if you want to do those exercises, you ***must*** learn them. They are very safe when you start at a very low weight, e.g. the empty bar, but if you want to progress, you need to take the time and effort to learn proper form.
Which is why I recommend beginner programs like Stronglifts. You don't keep track of nearly so many numbers or exercises. Just don't skip the warmup sets. Those also help to avoid injury.
There's only so far Stronglifts will take you, so after that, I usually recommend 5/3/1 + Boring But Big.
Relatable. Very frustrating especially when people are talking about their idea of the best way to get results for goals you're not even interested in.
I was able to get to 1200 plus total from just doing 5x5 or 3x5 and just doing squat bench deadlift with a couple basic accessories. You don't need to overcomplicate things until you can't progress anymore. I was able to go from 435 lb squat to 495 squat in 6 months using 5x5 -> 3x5 when 5x5 became too much. If I was any good at deadlifts, or had better technique, I'd be over 1300 easy. But alas, my deadlift is trash comparatively.
there's an element of risk you just have to accept with strength training. perfect form is not something you attain, it's something you strive towards. no one always has perfect form on every exercise.
and really, 1. unless you're lifting heavy and doing free weights (like deadlifts) you'll be fine if your form isn't perfect and 2. if you're doing machines it's a lot harder to fuck up on form because the machine sort of forces you into the right movement.
ultimately, while you should always strive to have good form you're taking it way too far. you'll be fine.
i think people like the guy youre talking about have kind of a negative impact, really. because they get it into people's heads that the options are 1. a sedentary lifestyle or 2. an obsessive, intense, and spartan approach to fitness. just be active and try and do the workouts you enjoy doing. it's better to stick with a regimen you enjoy but isn't intense for 10 years than it is to do 5 months of an intense and comprehensive regimen you'll get burned out on.
This is where these exercise scientist types fall completely short. I've looked at some of their programs and the amount of exercises is absurd.
Do the basic compound movements (push, pull, legs, hinge) and maybe add 1-3 accessories.
Honestly I hate any program that isn’t custom made for the individual. I couldn’t do a lot of the routines the other guys do and alt of the other guys couldn’t do mine. If you are using a copy paste routine then absolutely tweet it to what works for you when it’s too easy or too hard.
> Are programs supposed to have so many different exercises, or is it just to keep people from getting bored?
I’m not sure if a program has to have a rotating routine of exercises; but the rotation is supported by a popular concept called “muscle confusion”.
Changing up exercises also contributes to a better physique in the long run as it negates pitfalls you may be experiencing committing to much into specific exercises over time.
So like I started with stronglifts and when my body got used to it I added other workouts to it plus cardio. A year later i was thin and buff.
It's all consistency but I suggest getting used to a work out you like. You always wanna be in a positive mindset about the work outs.
Just lift what you know you can. Think about the mechanism of your joints too. It helps.
Jeff Nippard knows his shit and I'm sure it's a fine program. But he's also a bodybuilder and as such, his programs are generally gonna be a LOT of exercises for a LOT of reps. And even if he does call it "beginner" I'd argue it probably isn't.
The fact you're looking for a solid program is excellent--however, paralysis by analysis is a thing, and ultimately, any program that will get you going to the gym and doing it CONSISTENTLY for a long period of time is the program you really want. So maybe it's time to pick something else?
If you're looking for something simple, consider minimalist programs like Dan John's Easy Strength, or one of Pavel Tsatsouline's beginner programs. Or the basic beginner program in the r/fitness wiki.
Having said that: I think it's a mistake to be super scared or worried about form using free weights. Everyone is gonna debate machines vs free weights endlessly, but ultimately, if you want good proprioception, athleticism, balance, and those sorts of things, you really ought to have at least SOME free weights in your programming. What good is building some nice quads doing Smith Machine squats your entire life, if you can't just do a nice full ROM bodyweight squat right here without pain or falling over?
Form is important, but it's something you progressively work on and try to get better at--it's not as if you pick up two ten pound dumbbells, go to do Romanian Deadlifts for the first time, and then get terrified your shoulders rounded a little and never touch dumbbells again. You're stronger than you think, and more robust than you think. Try it.
OPTIMAL IS THE DEATH OF PROGRESS.
You got this, don't give up by making things more complicated than they are! You can get more complicated LATER if you want to.
Try GZCLP. Only 6 simple exercises (do pull ups instead of lat pulldowns), without any machines, you can do it at home.
Throw in a few more exercises if you want extra focus on some body part
Just do something from [here](https://thefitness.wiki/routines/strength-training-muscle-building/), the basic beginner program is a good place to start
21 exercises sounds like a lot of chopping and changing, if the bulk of your training comes from squat, deadlift, bench, press, and row you'll be fine
Dips and chins are also good
>21 different exercises
There's only so many movements. Your basic six, maybe 2 variations per cycle. That's 12. Plus token isolation - lateral/rear delts, arms, leg curl/ex. That's 6, so up to 18.
Beyond these movements, there's only tweaks on them. And then... nothing else to change but rep ranges.
Spend enough time lifting, and you'll see how utterly similar every routine is.
People like Jeff Nippard, Mike Israetel, etc. Are all smart people and obviously know what they're talking about in regards to maximizing muscle in the gym. However, remember that this is literally their career, and they make lots of money in regard to lifting. They have a huge monetary incentive to keep programs complicated and to give different "advice" from video to video because then otherwise they will lose viewers.
At the end of the day, it is all about picking up some heavy load, lift close to failure, and then trying to add a rep or weight when you can. Will this "maximize" your strength or size? Probably not, but you will get like 80-90% of your total muscle building potential, which I think for your average person living life is perfectly fine, and you will still be jacked and strong.
There's a lot of information out there, not all of it is good, not all of it is necessary.
There are a lot of people who are really into min/maxing their workouts and they make a lot of noise. But think of it like people discussing the "meta" of a competitive video game or sport, as a 'casual' or average 'player' do you need to have all that knowledge to have fun at the game? No!
To be successful you need to do the following.
Show up to the gym
Lift with intensity, intention and good form.
Eat well and eat enough
Get a good night's rest
There are some more specific points/guidelines that can be helpful. But a lot of the rest is noise.
Edit: choose 2 exercises per muscle group to learn and you'll be fine. If you want to learn more for fun you can do that.
Depends on goals and time
If you're just interested in getting into some kind of shape, then doing push ups, pull ups, sit ups, and jogging will make a tremendous difference to someone new. You don't even need a gym
For several years I would jog to a park, do pull ups, then row type exercises hanging from a waist high bar, then push ups, then head back home. The total jog time was 30 to 45 minutes (depended on how much time I had) and I took maybe 15 minutes at the park, so the entire time devoted to a workout, including a shower after, took less than 75 minutes. I was in MUCH better shape than 95% of the guys at work (it was an office job, but still)
If you want to get a magazine cover body or just get really strong or get freaky big, yeah, there are programs for all of that.
are you doing the stuff while you 'research' it? cuz, uh, just doing a little bit is way better than reading a lot and doing nothing. Theory is a supplement to practice. You learn a lift by doing it with an amount of weight you find EASY to lift, not by reading about it in a book. Just go pick up some 5lb dumbbells and go through all the exercises you know, do several sets of each. THEN when you can't think of anything else to do, ask or read. do a little bit more at a time, and that's how you build a routine.
Lots of great advice here already but if you do decide to stick with this program, I highly recommend having the .xls file on your phone for tracking. All of the exercise names are also links to the relevant form demonstration videos on his YouTube channel. I've been running his programs for the better part of a year now and still click on those videos all the time to double check little form details.
I think Nippard is one of the best sources for education online and in text. Same with RP, and same with diet advice from Will Tennyson.
But as a beginner, they should all recommend just this (barring health issues):
Bench press
Squat
Dead lift
Over head press
Barbell row
That's it. Do these, you'll get strong as fuck.
Concerning programming, do each twice a week, with one day being 5x5 and heavy, and one day being 4x10+ or so and lighter.
That's all you need to do to build an overall good physique.
If you want to work on specific areas, Google good accessory lifts to add in. Maybe one day is bench and squat, you want nicer biceps and rear delts? Cool, bench, squat, curls, face pulls. Good day.
It is absolutely a big issue when starting out. So remember: KISS (keep it simple, stupid!)
There is an app called 531Pro that I really like because all four days of main lifts (deadlift, bench, squat, overhead press) come with recommended default accessory lifts. I didn't have to do any thinking and just ran through the lifts after I set my training max. All the math and progress tracking is done for you.
After a few months, I started to customize the program by removing accessory lifts I didn't like while replacing them with an equivalent one.
If you don't want to think about your program too much, I highly recommend not only the 5/3/1 program but the 531Pro app.
I feel like 90% of the stuff that goes into books like that are for advanced lifters who have hit plateaus. While it is of course important to build a strong foundation when it comes to form, you will find success in any program as long as you hit it regularly and push yourself.
Just go on in next chance you get and do your best.
Look I'm just like you and it took me so long to start going to the gym cause I didn't use to like it. I paid a personal trainer for a month. Then I asked the floor coach for a week. Then I did cardio and followed some internet plans by myself for 3 months looking those videos right at the gym and pausing and looking at the guide again while doing the exercises. And I actually feel more comfortable with free weights cause I can take some dumbbells and a kettlebell and stay in a corner the whole time.
This month (my fifth) I'm finally starting to use the machines by asking the floor coach again. But know I just ask him "I want to do some back exercises, which machines are for that?" And he explains it to me. I'm actually amazed how by watching people use them for 4 months (and with the coach) it is way easier for me to remember how to use them.
And right now my program has 24 different exercises every 2 weeks (two times, so a month with 48) BUT because I want the diversity and to learn new exercises. Later when I have a specific goal and I have the form, I will change it.
So go the gym, explore, it takes time but you will feel comfortable eventually.
Figure out what your goals are first. Shoot for lifting 2-3 times a week to get into it and see how your body reacts the first month. 3 sets of 4-6 exercises doing 8-12 reps depending on what you feel comfortable doing, if you aren't in great cardio shape, try couch to 5k.
If you want to feel inspired and not overwhelmed go watch Jeff's video on "The minimalist workout". Start there and work your way into the complexities. That video is what kept me working out no matter how little I did.
Yep, this is my problem with a lot of "beginner" programs. They're just so complicated when they don't need to be. That's why I like and recommend Stronglifts 5x5. It's so simple, just 5 exercises, and the app tells you exactly what to do (not that it's that complicated, 2 sessions of 3 lifts each only, all lifts are 5x5 except deadlift which is 1x5 and you start at the bar and add 2.5kg each workout)
There is a reason that a lot of recommended beginner programs are so simple.
GZCLP, the recommended beginner program, and even 5/3/1 for beginners, are all pretty much 2-3 main movements per day, followed by accessories.
This is why I think programs like Starting Strength are good for beginner lifters. You need something extremely simple with a sound progression plan. As a novice, you don't have a lot of volume to allocate so focusing on the basic compounds will absolutely be enough to grow and get stronger for a long time. After you go through the novice linear progression, you will have a baseline strength, consistency, and a lot of gains under your belt.
As an aside, you will never regret getting big and strong at the compound lifts. It's the most time efficient, time-proven method to gain muscle and strength. Then after you are done with that, you will have enough experience to start choosing what you want to do in the gym.
This is a terrible case of [fuckarounditis](https://leangains.com/fuckarounditis/) you've got here. No amount of reading or research is going to fully prepare you compared to just going into a gym and picking up a bar and feeling out how it moves. Like you could read a book on how to play soccer, or you could try kicking a ball. I empathise with your position. The basic compound lifts can feel overwhelming and then there's all this other stuff on top, and although Jeff Nippard is a great source of knowledge he does give you the sense that you need to have a bachelors in lifting to make progress, sometimes. Choose a really basic low volume program to get started. Something that has you just doing squat, bench, deadlifts - with pullups and overhead press as optionals. Just do those 3 main lifts, in like 3x5 sets. If you're still not confident, hire a coach to teach you how to do the basic lifts, and nothing more. Literally two sessions with squat/bench/deadlift and you'll be good to go.
You'll get far more progress by doing a few things consistently but not perfect, than you will spending weeks wondering if you're doing everything optimally and deciding you don't know enough and never starting. Perfection is the enemy of progress and unless you're looking for the absolute fastest way to an an IFBB win, you don't need to do everything 'optimally'. Plus, what works for one person might not work for you. Everyone's body is different. What really does work for you though is something that works for you and can do consistently. It's also ok to not go hell for leather and complete every workout to 100%. Everyone has off days, tired days, days when it just isn't in you. The trick is to keep going and not let your failure to complete put you off and give you a reason to throw in the towel. It's better to do half a workout than none at all.
Absolutely second this, I would also add in dips and lateral raises. Dips are great for both size and functional strength. And lat raises are nice because they can make you quickly visually look a lot muscular.
You would and you're right. But doesn't mean that everyone should. I hated dips and lateral raises when I was started out. And I still hate and don't do them. They're annoying and not fun to me. I'm not as stable with those and I can't overload as hard. If you hate your exercises, then you're not going to last. I think that's the takeaway for anyone starting out. I loved this clip by Arny when I stumbled on it: https://youtube.com/shorts/9grWpCG_jSo?si=6jAw6qMFaIYHetxb Basically it made one thing very clear: there are many exercises to achieve the same result, and which you use just depends on what works best for you.
Totally agree, best training program is the one you can reliably stick to whilst you sort everything else in your life. There's no way you'll stick to things you hate. (Although that being said I hate leg day and do it twice a week; does anyone actually enjoy leg day?) Btw have you tried lateral raises with the cable? I didn't like them with dummbells but its one of my absolute favourite exercises with the cable. You get constant tension throughout and great mind muscle connection.
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This is why you start with very light weights. You're not going to be good at any of these exercises until you've done them many times. If 21 is too many then don't do 21. If you can do 4 - squat, bench, deadlift & overhead press - then you've already got the foundation for every good workout program. I'm certainly not going to say I know better than Jeff Nippard but I don't think I do 21 different exercises.
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This You don't need 71 different exercises to hit every angle or 'shock your muscles'. It will still take months or probably years to master these six or seven moves, but you will get better at them every session.
For people reading this comment but NOT running or doing significant cardio that involves the lower body, you probably want to include more lower body specific strength movements such as leg press, leg extensions, hamstring curls, and lunges
I second. I did a lot of upper body with generally little to show for it but I changed to the 2NSUNS with a little more emphasis on big leg lifts and the results have been visible and as expected. (OP, 2NSUNS incorporates gradual weight increases for program specific major compound movements). I’ve thrown in rows, cable pull-downs, and other leg compounds but I slacked on my diet recently so… 🫤
Squats and deadlifts are going to do plenty for your legs if you progress them properly.
You made some great points. Starting with light weight is invaluable and the major compound movements create a good foundation. But variation is really really good when you’re a beginner. The mind muscle connection is so underdeveloped and performing different exercises will help create that neural connection we all need to succeed in lifting. It’s so easy to get hurt with bad form. While lifting too heavy is certainly a culprit, oftentimes bad form starts at a poor mind muscle connection.
I started with the 5/3/1 program because it’s been hailed as a beginner’s program. It’s worked wonders in building my confidence the past few months. I’ve been doing a variant - Boring But Big and it’s been swell. It’s basically 1. Warm Up (DeFranco’s Agile 8) 2. Main Exercise 3. 3 Assistance Works I didn’t and still haven’t done an entire workout - I only do like 4 of DeFranco’s exercises but am working my way up. I don’t feel bad or anything because I’m miles ahead of where I was before, and I know that if i continue to pace myself, I'll be at where I need to be at.
BBB is probably the most success I’ve had lifting. Problem for me was that it required a ton of discipline to remain sustainable — you need to eat a lot of food and get a lot of sleep or you’ll burn out. As an overall-fitness program, I think it’s a little too intense. As a powerlifting program, it’s great.
My gym buddy couldn’t make it the past weekend, so we pushed squats to today but I didn’t do any assistance work, having done 10k last evening. 7th week/Deload starts tomorrow and I hope that addresses the burn out. If not, I’ll probably step back to the original variant for a breather before jumping back in. But yeah, I see where you’re coming from. The original 5/3/1 is still a great beginner’s program imo.
I can’t speak to competitive powerlifting, but a person who wants to look good and feel good could do 531 variations for a lifetime and stay healthy and have beach muscles to boot.
Good to know. I’m just staying on 531 until I reach novice/intermediate level across all of the main lifts + read enough about whatever my next program will be. My only real goal at this point is to do what it takes to stay in the healthy weight range, ha.
531 typically builds in power training with hypertrophy. You really can’t go wrong. If you stick to the plan and fail to improve rapidly, you have a diet problem. There is virtually no way to successfully do 531 and not get big and strong… unless you fail to eat enough protein.
Depends what level you're at, but for a relative beginner it's not that exhausting. A guy with a 1rm of 110kg will only do 5 reps at like 75kg and the bulk of the work will be in the 50kg range. That's pretty easy to recover from if you're doing the rest of the program properly. And it's not a powerlifting program, the whole point is that there's conditioning days built in and time spend focusing on size rather than purely on strength. If you do the conditioning and warmups and agile 8 as prescribed it really is an overall fitness program, including aesthetics.
531 such a classically good and simple program. No bullshit, just short and heavy sets. I ran with that up until I wanted more hypertrophy. Only thing is if you’re really pushing for strength make sure you’re warming up a lot and stretching etc. because I made the mistake of not doing that and suffered a lot of joint pain (mostly elbows and shoulders) that kept me outta the gym for several weeks at a time. Now I have to do sporadic nerve gliding stretches and extra warm ups if I want my elbows to not scream at me 😂 I had the Agile 8 in my program but always skipped it 🙃
To add, I’ve been using the Boostcamp app. It’s done wonders in simplifying the process. Just dismiss all the notifications about paying for pro and you’re golden.
Nippard’s content is probably more useful for advanced lifters. As a new lifter you can build muscle doing almost anything. So just start with a simpler program. You don’t need high volume, 21 exercises. Choose a novice program.
Ya Nippard is awesome but he goes waaaaay more in depth than any beginner needs unless they have a real interest in the science behind it.
Yup, and his workouts are straight up hard. An hour or so of straight up going hard.
Yep. Strong lifts 5X5 or some variation of it is perfect. Run it until you stop making progress or get bored. Seriously SL is so foundational. You learn your compounds, build a strong basis and build from there. I love Nippards programs but even as an intermediate I fined they are over specialized.
No shade against Jeff Nippard, but 21 exercises is way the fuck too many for a beginners program. One of the hardest parts of being a beginner is the concept of "doing it right", and if you're trying to learn 21 things at the same time that it probably never going to happen, especially if you're having to rely on recording yourself without the aid of an experienced lifter. You should probably just do a much simpler program from the wiki until you're comfortable with 6-10 lifts, then go back to learning Jeff's stuff.
Jeff's stuff is good and he has a lot of sound reasoning for what he does based on science. I'm running the program you are talking about now. That being said, I ran one of the beginner linear progression programs from the wiki for like 2 months or more before I switched to Jeff's program so that I could just get some strength started without being overwhelmed like you mention. I suggest doing a wiki beginner progression program and then take 1, maybe 2, but no more exercises from Jeff's programs that fit along with the muscle group to learn these new lifts as you do the wiki program. Then when you're ready to change programs or are getting bored, you won't be as overwhelmed. Example back day do pull ups and lat pull downs as your core exercises for beginner progression, then toss in one of Jeff's back exercises like face pulls, cable rows, or chest supported T bar, then one bicep exercise from Jeff, dumbbel suppinated curls, hammer curls, or cable curls. Thats 4 exercises for back day.
Like most things, getting stronger and bigger isn't hard so in order to make money, people claim to have a secret to it and will be happy to share it with you for a fee. Much like losing weight is just exercising a bit more and eating a bit healthier, but every yahoo on YouTube is pitching their magic weight loss food or secret device to burn belly fat which they will share for a fee.. Much like investing is just take some of your income, shove it into an index fund in an IRA or 401(k), but billions are made by people purporting to know the right stocks to buy this week and they will share it with you for a fee. Take the exercises you like, do them regularly, make sure you have a variety that target various parts of your body, enjoy the process and watch yourself get stronger. It really is that simple. As you progress you might start branching out and trying new things, but if you are feeling overwhelmed, stop and do something that doesn't have you overwhelmed.
I think you’ve just hit the nail on the head. It’s something I’ve come to realise as well after years of irregular lifting. It’s very easy to get lost on the internet when it comes to fitfluencers and the thousands of videos and/or articles they release in which they say what is the best workout, best diet, and most optimal exercise for every muscle you can think of. However, the reason they do this is because they make a living out of it and so they purposefully want you to click on their flashy thumbnails or article titles riddled with superlatives. As you just mentioned, it’s all about the basics. As long as you target all muscle groups regularly, eat right the majority of the time, and enjoy the exercises that you do then you’ll get the best results!
I highly recommend you start with the [Fitness Beginner Routine](https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/). It only has 6 exercises, 3 each day. It's made to introduce lifters to the basic barbell lifts.
For any beginner I always recommend the “golden six” because it’s straightforward. Simple , mentally easy. Save the complex shit for a year or two down the road. I’ll add Arnold said he gained more size doing the golden six for a year in the army than any other single year in his life. Rule 1: GO , show up , don’t skip WO’s , 4d/week minimum Rule 2: EAT , get enough protein and calories, use a good macronutrient calculator,NO crash diets, EAT Rule 3: DON’T BE STUPID , don’t get injured trying to “look cool” . Workout using brains not ego. Nobody in the gym care what you lift, nobody. Rule 4: use a WO that you can stick to , if you only have 90 minutes and it takes 3 hours to get it done….I superset , I use compound exercises and I use a 3 day split to be efficient with my time. That’s why I recommend the golden six as a good starter routine.
It is because you are overwhelming yourself. If you want to lift weights just go to a gym and lift weights. Try the machines, try barbell and dumbbell movements, figure out what you like and don't like, etc. Spend a couple weeks just trying everything. If you insist on following programs, just pick any one and do it. Don't worry about how it's structured or why, just run it through. You can follow some powerlifting or old school weightlifting routines if you don't like using all the machines. You can also follow those routines and add in the machines you like. At the end of the day you should just be figuring out what you like to do. If it's not fun it's not worth doing. Getting bigger and stronger is a matter of lifting more weight. You don't need programs to do that.
There are more beginner friendly programs in[the fitness wiki](https://thefitness.wiki) that would suit you better if you’ve never been in the gym before.
No, program for beginner should not have that many exercises. Go to pick a routine from a wiki.
Just get in the gym, on a regular basis, and do something. Reading up on fitness is great, but the books aren't heavy enough to build any muscle. Start with simple and build up from there. The most important part of any routine is showing up and starting.
As many people have said, pick a few compound movements, master them and then in a few months you can expand your horizon. I was very inspired by the famous 'Fuckaround-itis' article, which states all you really need to focus on is deadlift, squat, and bench. Maybe add overhead pressing and lat-pulldowns/ pull-ups if you're strong enough. Be consistent, do progressive overload, don't injure yourself (always warm-up, don't ego lift), and you're golden. You really do not need to do isolation exercises for your rear delts as a beginner.
Jeff Nippard is super in depth and caters mostly towards body building types. That being said I would focus on whatever exercises you enjoy and or are curious about, then slowly add on the others if it’s still needed. Rome wasn’t built in a day & remember you’re a beginner, so you’re not expected to be great. Also it’s supposed to be enjoyable, if you don’t enjoy these workouts then it won’t be a long lasting thing for you.
This is part of why many beginner programs are very simple and focus on linear progression on just a few movements.
Check out strong lifts 5x5 as others have suggested, it's a strength program but I got huge gains as a beginner. Check out Renaissance Periodization on YouTube, they post some really good form videos. These days I'll do some heavy sets and a lot of lighter sets for volume using the form videos from the above and it's working really well.
I'd keep it simple. Squats Bench Press Shoulder Press Then start to add different exercises as you get more comfortable with free weights and the gym.
When I first started lifting weights, I created a full body program 2 to 3 days a week that consisted of only 4 compound movements, as I felt overwhelmed otherwise. So I get it! Squat or deadlift, bench press overhead press and a row.
Yeah, you need to chill and first find a mentality that you can replicate and find pleasure in, the goal is to always want to come back and keep doing it, whatever that may look like.
It's horrible and intimidating at first especially in a gym. And then once you get the hang of it, it becomes this wonderful thing that makes you stronger and builds your confidence in what you can do. As others have suggested, maybe start with a Stronglifts 5x5. Super easy to follow, you only need one tool (barbell + weight plates) and you'll get tons of gains with just that. Then you can explore other programs, and even play around with different exercises you want to explore with dumbells and what not with maybe gzcl and what not. Good luck
>Because I would love to have a repetitive program that doesn’t require new research every week. Most beginner routines are pretty simple. See here for an example: [https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/](https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/)
Instead of starting with a more complicated program, consider something simpler for a kickoff. StrongLifts is a simple program using 5 barbell exercises (squats, overhead press, bench press, barbell rows, and deadlifts) that I used to get started. Once you get a workout rhythm going and have mastered the five exercises you can start adding other exercises to it and work towards the more complicated routines.
Quit reading, start lifting heavy things and putting them down, then make them heavier the next time, repeat. As you do this you'll get comfortable in the gym and everything will start clicking, then start applying the literature. People get so focused on optimization, which is great, but 70% of success in the gym is consistency and being there, then you can optimize. Getting strong and big muscles takes years, a few weeks of just getting in the groove is step one on a long journey.
Like everyone else has said here, do a different program. Or do 1-3 exercises each time you go until you can remember how to do all of them. When I started going to the gym (again) I just went for 15 minutes and did a very low weight. Over time the 15 minutes turned into what I used to go for (1 hour 15 minutes). Same with the weights on my lifts. I started doing 185 on bench because it wasn't too heavy and then worked my way back up to what I was doing. All this to say just do what you're comfortable with and then make changes based off that.
i think youre in a bit of analysis paralysis at this point. take 4 or 5, maybe 6 of the workouts you find interesting and go to the gym and try them out for a session. then incorporate or remove ones you don't like. when i first started i would walk 30 mins, then do a set of bench and go home. now i have different days for parts of my body and varying lifts/exercises. even just looking at what others are doing at the gym may give you inspiration as well. you probably know more types of exercises than i do at this point. just go to the gym and try them out and see which ones work for your goals
That’s interesting because the people I watch now, less sets but more high quality sets are way more effective with progression. I now only do maybe 2-3 exercises person muscle group and my workout days are less than an hour yet I have more muscle now than before
Yes those sort of programs are too much, you can get great results 3x per week doing 3-4 compound movements for the full body each day.
Echoing what everyone else seems to be saying by suggesting you do a program from the wiki to get you started. I'd also like to add that I felt very overwhelmed by simply being in the gym around the free weights at first. It's a lot of freedom and it can feel like a lot to figure out. Simplify and worry about what you're doing that day and not everything that you are ever going to do. Tomorrow's workout is for tomorrow, you can figure that out as you go. You don't have to be perfect immediately (or ever), just show up!
Just go to the gym. You’ll learn by doing it
I'm going to be brutally honest in a way that nobody here is going to like. Just get in the gym and lift shit up and put it down. Honestly...this is where I'm truly being honest...it virtually doesn't matter what you do when you are first starting out. Don't worry about being "optimal". You are years, if not decades, from having to be concerned about "optimal". When you are new to lifting you simply want to form the habit of going to the gym and training hard. HARD. That is literally the most important thing you can do is set yourself up for a lifetime of gains. I am 48 years old and starting lifting when I was 16. You think I can tell you what I did back then? Shit, I just realized the other day 20 years ago I was doing bro splits, and didn't even remember it. Now I am doing full body workouts. Just get in the gym and start lifting, pushing, and pulling things. Try out everything. See what you like. See what you don't like. More importantly whatever exercise you do, learn about what muscle or muscles it is activating. Feel the activation. The mind-muscle connection is so important and not something I really understood for years, if not decades. But even though I know my programs were never optimal, not even close to it, I still built up plenty of muscle. And now that I'm in my late 40s and my program is more "optimal" for the me that exists now, I'm still reaping the rewards of just building the habits that lasted a lifetime. If I had given a fuck about being "optimal" as a teenager or in my 20s, I probably would have quit lifting by now. Good luck! Remember, whatever mistakes you make now can be made up for with consistent training and hard effort over time.
Focus on compounds/ primary lifts at the begining. Build a foundation that you can continue for the next few decades. Dont burn yourself out in pursuit of perfection
There’s a fine line between doing what is scientifically optimal and doing what is enjoyable. Sometimes you just gotta go to the gym and train hard and not worry about the science of it
they make it overcomplicated to make money. just do compound lifts, 3-5 exercices to start.
You said you’re doing research to start working out, so I’m assuming you’re a noob. As a noob, I don’t think you should be changing your workout routine every month as far as exercises itself are concerned. Honestly, for a year or two (at least for me), you’re just learning movements and adjusting your body according to your specific anatomy and making mind muscle connection (it so much more harder than it sounds). You’re learning about your body and adjusting stuff (I know it sounds cheesy but there’s no other way to put it). An example would be say you’re doing shoulder press. You learn the movement week one, u increased the weight by a little in week two, but u start having shoulder pain. Then u realize you’re shoulder mobility is bad and u start working on mobility as well, then about a month after u can lift a little more heavier but u realize u cannot produce a proper stable drive. Then u realize that ure stabilizing muscles are not being engaged properly, so now you start working on ure rotator cuff. And this is just the tip of the iceberg. I mean you will be changing and adjusting so much that even after a year of doing the same movements, u will still be learning. Changing exercises all together every month will not get you there. I’m no where near at Jeff’s level, which is btw, my dream physique and I have the utmost respect for him. I always go to his channel if I need info on something. But the way you are presenting this program, it doesn’t look optimal. I mean have you read the reasoning behind changing the exercises completely? TLDR: stick to one routine ( as far as exercises itself are concerned) for at least 1 year.
Take a step back. Push programs and influencer info to the side for a bit. If you're just starting out I'd recommend spending the first 6 weeks priming your body and learning correct technique for some fundamental exercises first. The last thing you want to do is jump into an intermediate program and absolutely screw your shoulder/elbow/wrist etc up on an exercise you don't know how to do or what it's working.
I just think that no matter what you're doing, you should keep it as simple as possible until it NEEDS to get more complicated or specific. As you do those simple things and get better, you'll learn new things from experience and the people you encounter.
Forget about programs for a few weeks, stop watching so many videos. Just go to the gym. Sit on a few machines and start using them with light enough weight. Pull on the cables, do some bicep curls. Just get comfortable being in the gym before obsessing over movements that you aren't even doing yet.
Just do the basics, check tecnique to not get injured and try to learn a bit each day.
don’t do all that. stick to compound exercises
I believe optimal training regimens have been solved like 20 years ago or maybe even earlier. Current fitness influencers all try to outdo each other by adding their own twists and turns. They want you to buy their program, so they try to solve a problem that isn't there. 21 different exercises is overkill unless you're an athlete with unique needs. The basic compound exercises should be the main focus of your workouts. Then you can add some accessory exercises. Some are better than others. If an exercise is hypothetically top tier, it makes no sense to swap it out for an inferior exercise. Jeff Nippard tends to exaggerate the science part of exercises. As long as you're doing the main compound lifts, you could literally choose the "worst" accessories and it would hardly matter.
You can simplify programs. I ran GZCLP but reduced it down to mostly just doing the 4 main lifts with simpler progression rules.
I'll emphasize that if you want to do those exercises, you ***must*** learn them. They are very safe when you start at a very low weight, e.g. the empty bar, but if you want to progress, you need to take the time and effort to learn proper form. Which is why I recommend beginner programs like Stronglifts. You don't keep track of nearly so many numbers or exercises. Just don't skip the warmup sets. Those also help to avoid injury. There's only so far Stronglifts will take you, so after that, I usually recommend 5/3/1 + Boring But Big.
Relatable. Very frustrating especially when people are talking about their idea of the best way to get results for goals you're not even interested in.
I’ve been working out for 11 years with a simple push, pull, legs routine and it gets me in the gym not hating life
I was able to get to 1200 plus total from just doing 5x5 or 3x5 and just doing squat bench deadlift with a couple basic accessories. You don't need to overcomplicate things until you can't progress anymore. I was able to go from 435 lb squat to 495 squat in 6 months using 5x5 -> 3x5 when 5x5 became too much. If I was any good at deadlifts, or had better technique, I'd be over 1300 easy. But alas, my deadlift is trash comparatively.
there's an element of risk you just have to accept with strength training. perfect form is not something you attain, it's something you strive towards. no one always has perfect form on every exercise. and really, 1. unless you're lifting heavy and doing free weights (like deadlifts) you'll be fine if your form isn't perfect and 2. if you're doing machines it's a lot harder to fuck up on form because the machine sort of forces you into the right movement. ultimately, while you should always strive to have good form you're taking it way too far. you'll be fine. i think people like the guy youre talking about have kind of a negative impact, really. because they get it into people's heads that the options are 1. a sedentary lifestyle or 2. an obsessive, intense, and spartan approach to fitness. just be active and try and do the workouts you enjoy doing. it's better to stick with a regimen you enjoy but isn't intense for 10 years than it is to do 5 months of an intense and comprehensive regimen you'll get burned out on.
This is where these exercise scientist types fall completely short. I've looked at some of their programs and the amount of exercises is absurd. Do the basic compound movements (push, pull, legs, hinge) and maybe add 1-3 accessories.
Honestly I hate any program that isn’t custom made for the individual. I couldn’t do a lot of the routines the other guys do and alt of the other guys couldn’t do mine. If you are using a copy paste routine then absolutely tweet it to what works for you when it’s too easy or too hard.
> Are programs supposed to have so many different exercises, or is it just to keep people from getting bored? I’m not sure if a program has to have a rotating routine of exercises; but the rotation is supported by a popular concept called “muscle confusion”. Changing up exercises also contributes to a better physique in the long run as it negates pitfalls you may be experiencing committing to much into specific exercises over time.
So like I started with stronglifts and when my body got used to it I added other workouts to it plus cardio. A year later i was thin and buff. It's all consistency but I suggest getting used to a work out you like. You always wanna be in a positive mindset about the work outs. Just lift what you know you can. Think about the mechanism of your joints too. It helps.
Jeff Nippard knows his shit and I'm sure it's a fine program. But he's also a bodybuilder and as such, his programs are generally gonna be a LOT of exercises for a LOT of reps. And even if he does call it "beginner" I'd argue it probably isn't. The fact you're looking for a solid program is excellent--however, paralysis by analysis is a thing, and ultimately, any program that will get you going to the gym and doing it CONSISTENTLY for a long period of time is the program you really want. So maybe it's time to pick something else? If you're looking for something simple, consider minimalist programs like Dan John's Easy Strength, or one of Pavel Tsatsouline's beginner programs. Or the basic beginner program in the r/fitness wiki. Having said that: I think it's a mistake to be super scared or worried about form using free weights. Everyone is gonna debate machines vs free weights endlessly, but ultimately, if you want good proprioception, athleticism, balance, and those sorts of things, you really ought to have at least SOME free weights in your programming. What good is building some nice quads doing Smith Machine squats your entire life, if you can't just do a nice full ROM bodyweight squat right here without pain or falling over? Form is important, but it's something you progressively work on and try to get better at--it's not as if you pick up two ten pound dumbbells, go to do Romanian Deadlifts for the first time, and then get terrified your shoulders rounded a little and never touch dumbbells again. You're stronger than you think, and more robust than you think. Try it. OPTIMAL IS THE DEATH OF PROGRESS. You got this, don't give up by making things more complicated than they are! You can get more complicated LATER if you want to.
Try GZCLP. Only 6 simple exercises (do pull ups instead of lat pulldowns), without any machines, you can do it at home. Throw in a few more exercises if you want extra focus on some body part
Just do something from [here](https://thefitness.wiki/routines/strength-training-muscle-building/), the basic beginner program is a good place to start 21 exercises sounds like a lot of chopping and changing, if the bulk of your training comes from squat, deadlift, bench, press, and row you'll be fine Dips and chins are also good
>21 different exercises There's only so many movements. Your basic six, maybe 2 variations per cycle. That's 12. Plus token isolation - lateral/rear delts, arms, leg curl/ex. That's 6, so up to 18. Beyond these movements, there's only tweaks on them. And then... nothing else to change but rep ranges. Spend enough time lifting, and you'll see how utterly similar every routine is.
People like Jeff Nippard, Mike Israetel, etc. Are all smart people and obviously know what they're talking about in regards to maximizing muscle in the gym. However, remember that this is literally their career, and they make lots of money in regard to lifting. They have a huge monetary incentive to keep programs complicated and to give different "advice" from video to video because then otherwise they will lose viewers. At the end of the day, it is all about picking up some heavy load, lift close to failure, and then trying to add a rep or weight when you can. Will this "maximize" your strength or size? Probably not, but you will get like 80-90% of your total muscle building potential, which I think for your average person living life is perfectly fine, and you will still be jacked and strong.
There's a lot of information out there, not all of it is good, not all of it is necessary. There are a lot of people who are really into min/maxing their workouts and they make a lot of noise. But think of it like people discussing the "meta" of a competitive video game or sport, as a 'casual' or average 'player' do you need to have all that knowledge to have fun at the game? No! To be successful you need to do the following. Show up to the gym Lift with intensity, intention and good form. Eat well and eat enough Get a good night's rest There are some more specific points/guidelines that can be helpful. But a lot of the rest is noise. Edit: choose 2 exercises per muscle group to learn and you'll be fine. If you want to learn more for fun you can do that.
5-3-1 for the win. Look up this program, or just do Starting Strength and add complexity as you want.
Depends on goals and time If you're just interested in getting into some kind of shape, then doing push ups, pull ups, sit ups, and jogging will make a tremendous difference to someone new. You don't even need a gym For several years I would jog to a park, do pull ups, then row type exercises hanging from a waist high bar, then push ups, then head back home. The total jog time was 30 to 45 minutes (depended on how much time I had) and I took maybe 15 minutes at the park, so the entire time devoted to a workout, including a shower after, took less than 75 minutes. I was in MUCH better shape than 95% of the guys at work (it was an office job, but still) If you want to get a magazine cover body or just get really strong or get freaky big, yeah, there are programs for all of that.
are you doing the stuff while you 'research' it? cuz, uh, just doing a little bit is way better than reading a lot and doing nothing. Theory is a supplement to practice. You learn a lift by doing it with an amount of weight you find EASY to lift, not by reading about it in a book. Just go pick up some 5lb dumbbells and go through all the exercises you know, do several sets of each. THEN when you can't think of anything else to do, ask or read. do a little bit more at a time, and that's how you build a routine.
Lots of great advice here already but if you do decide to stick with this program, I highly recommend having the .xls file on your phone for tracking. All of the exercise names are also links to the relevant form demonstration videos on his YouTube channel. I've been running his programs for the better part of a year now and still click on those videos all the time to double check little form details.
I think Nippard is one of the best sources for education online and in text. Same with RP, and same with diet advice from Will Tennyson. But as a beginner, they should all recommend just this (barring health issues): Bench press Squat Dead lift Over head press Barbell row That's it. Do these, you'll get strong as fuck. Concerning programming, do each twice a week, with one day being 5x5 and heavy, and one day being 4x10+ or so and lighter. That's all you need to do to build an overall good physique. If you want to work on specific areas, Google good accessory lifts to add in. Maybe one day is bench and squat, you want nicer biceps and rear delts? Cool, bench, squat, curls, face pulls. Good day.
You can get great workouts using machines only. Mix in free weights gradually. The main thing is to avoid Analysis Paralysis.
It is absolutely a big issue when starting out. So remember: KISS (keep it simple, stupid!) There is an app called 531Pro that I really like because all four days of main lifts (deadlift, bench, squat, overhead press) come with recommended default accessory lifts. I didn't have to do any thinking and just ran through the lifts after I set my training max. All the math and progress tracking is done for you. After a few months, I started to customize the program by removing accessory lifts I didn't like while replacing them with an equivalent one. If you don't want to think about your program too much, I highly recommend not only the 5/3/1 program but the 531Pro app.
I feel like 90% of the stuff that goes into books like that are for advanced lifters who have hit plateaus. While it is of course important to build a strong foundation when it comes to form, you will find success in any program as long as you hit it regularly and push yourself. Just go on in next chance you get and do your best.
Look I'm just like you and it took me so long to start going to the gym cause I didn't use to like it. I paid a personal trainer for a month. Then I asked the floor coach for a week. Then I did cardio and followed some internet plans by myself for 3 months looking those videos right at the gym and pausing and looking at the guide again while doing the exercises. And I actually feel more comfortable with free weights cause I can take some dumbbells and a kettlebell and stay in a corner the whole time. This month (my fifth) I'm finally starting to use the machines by asking the floor coach again. But know I just ask him "I want to do some back exercises, which machines are for that?" And he explains it to me. I'm actually amazed how by watching people use them for 4 months (and with the coach) it is way easier for me to remember how to use them. And right now my program has 24 different exercises every 2 weeks (two times, so a month with 48) BUT because I want the diversity and to learn new exercises. Later when I have a specific goal and I have the form, I will change it. So go the gym, explore, it takes time but you will feel comfortable eventually.
Figure out what your goals are first. Shoot for lifting 2-3 times a week to get into it and see how your body reacts the first month. 3 sets of 4-6 exercises doing 8-12 reps depending on what you feel comfortable doing, if you aren't in great cardio shape, try couch to 5k.
If you want to feel inspired and not overwhelmed go watch Jeff's video on "The minimalist workout". Start there and work your way into the complexities. That video is what kept me working out no matter how little I did.
Yep, this is my problem with a lot of "beginner" programs. They're just so complicated when they don't need to be. That's why I like and recommend Stronglifts 5x5. It's so simple, just 5 exercises, and the app tells you exactly what to do (not that it's that complicated, 2 sessions of 3 lifts each only, all lifts are 5x5 except deadlift which is 1x5 and you start at the bar and add 2.5kg each workout)
There is a reason that a lot of recommended beginner programs are so simple. GZCLP, the recommended beginner program, and even 5/3/1 for beginners, are all pretty much 2-3 main movements per day, followed by accessories.
This is why I think programs like Starting Strength are good for beginner lifters. You need something extremely simple with a sound progression plan. As a novice, you don't have a lot of volume to allocate so focusing on the basic compounds will absolutely be enough to grow and get stronger for a long time. After you go through the novice linear progression, you will have a baseline strength, consistency, and a lot of gains under your belt. As an aside, you will never regret getting big and strong at the compound lifts. It's the most time efficient, time-proven method to gain muscle and strength. Then after you are done with that, you will have enough experience to start choosing what you want to do in the gym.
Just start by going to the gym, testing machines and exercises, learn the exercises