Basic Protocol

Couple guys at school have been asking me how to workout, what they should do in terms of getting more aesthetic and stronger.

So honestly it comes down to what your goals are, do you want to get bigger? Lose bodyfat? Get stronger? Become more "aesthetic"?

And after you ask yourself this question, you need to ask yourself how much are you willing to change, if you want to change a physical aspect of yourself, you need to be willing to give up your time, and other things such as certain foods. If you know you don't want to change completely, don't count on reaching that goal or standard you set for yourself.

Anyhow, onto actually working out.

Most people want to do 2 basic things: get stronger and attain aesthetics.

As beginners there are a few basic routines I would recommend:

IA's SPBR, and Mark Rippetoe's SS.

SPBR can be found: http://www.ironaddicts.com/forums/showthread.php?t=8050
SS can be found: http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

Any version of each is fine, and will work. Each workout will take between 45 minutes to 90 minutes, depending on what stage you are at. Each routine has a focus of adding weight to the bar while maintaining good form, this means squatting to depth, touching chest on bench, and touching your chest on rows and keeping a straight back during deadlifts. Good form is meant to prevent injury and increase efficiency during the lifts. The main idea of adding weight to the bar is a good indicator for improvement, for most beginners this will be an easy and simple process and won't require too much effort, however after a few months of training, it will begin to get harder, and you will either progress slower or there will be something you need to change (diet, rest, etc.). Remember, if you to change something, your habits need to change.

So lastly, actually working out. So if you look at the prescribed routines, you will notice an exercise and then a rep/set scheme. So for starting strength, you have 3 sets of 5 for most of the exercises. This means 3 sets of 5 "working" sets, not warm up sets. Before you hit your working sets, you should always be warming up. Personally I always start with an empty bar, just to make sure my form is alright, and there is nothing wrong with my body. So, for example, if you are squatting 275 for 3x5 as your working sets you would do your warm ups as:

bar for 2 sets of 5
135x5
175x3
215x2
245x1

You could make bigger jumps or smaller jump accordingly. And see how the reps start to decrease as the weight becomes closer and closer to your working sets? This is to reduce fatigue before your working sets, so you can add weight properly. Doing something like:

barx10
135x10
185x5
225x5

As a warm up this would work, but by the time you hit your working sets your legs will be quite sore and pumped already. With smaller jumps, you also become more accustomed to the weight, and you aren't surprised by a big load or whatever. So during the working sets you need to maintain good form. As for the programs, if you don't like a certain exercise, or you can't do a certain exercise, try your best not to tweak it, these programs are meant for newbs and beginner trainees and have worked - there is a reason why I recommend them.

I'll do another post on diet some other time, but in terms of working out this is it.

If you follow the program, eat/rest properly and stay consistent, you will get strong and aesthetic, and people will be jealous.