Training Made Simple....(really simple)
Train 3 Days a week
Your template will look one of two ways if your training for strength (which you should be).
At this point you are so weak you would lose too a four year old girl in a slap fight over which One Direction member is hotter. If this is you then you should start with calisthenics.
Week 1
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Push-Ups: 3xHf Off Pike Press:3xHf Off Push-Ups: 3xHf Off Off
Pull-Ups: 3xHf Chin-Ups:3xHf Pull-Ups: 3xHf
Lunges: 3xHf Squats: 3xHf Lunges: 3xHf
Week 2
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Pike Press: 3xHf Off Push-Ups:3xHf Off Pike Press: 3xHf Off Off
Chin-Ups: 3xHf Pull-Ups:3xHf Chin-Ups: 3xHf
Squats: 3xHf Lunges: 3xHf Squats: 3xHf
Repeat this two week cycle three times for a total of six weeks then you would have to reassess your strength levels and go from there. Hf stands for High Fatigue which basically means do as many reps as you can while maintaining perfect form and constant tension in the muscles.
Some people mainly smaller guys and stonger gals will already be able to do a couple of pull-ups and push-ups if this is you then you should begin to learn the barbell movements. In this case your training template would look as follows.
Week 1
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Squat:10x10 Off Press:10x10 Off Deadlift:10x10 Off Off
Pike-Press:3xHf Push-Ups:3xHf Pike Press:3xHf
Pull-Ups:3xHf Chin-Ups:3xHf Pull-Ups:3xHf
Get someone to teach you proper form SOMEONE WHO ACTUALLY KNOWS WHAT THEY ARE DOING. Then just start with the bar for 10x10 next time you come in add TEN pounds to each side of the bar and do 10x10 again. The 10x10 will allow you to better develop your conditioning as well as allow you to begin to really hone in on your form. Repeat this indefinitely until either your form is on point, or you can not add anymore weight to the bar while performing the movements with PROPER form. (Side Note: Perfect form depends on who you ask, I recommend you find someone you trust and who is willing to teach you then listen to them, as well as look up tutorials online.)
BUT WHAT DO I EAT?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!?!
Whole foods such as:
Ground Beef
Fish
Eggs
Whole Wheat Bread
Ham/Turkey
Rice (all types doesn't matter if it is white or brown)
All Fruits
All Veggies
Peanut Butter
Milk
Cheese
Etc. etc.
Eat three meals a day if your trying to gain weight eat five meals a day of whole foods. If you can not gain weight EAT MORE BECAUSE YOUR NOT EATING ENOUGH! OOOOOOO but JJJJJJJAKE I eat so much I just can not gain weight! FUCK YOU EAT MORE! Your not any different from any other human being if you eat enough you will gain weight so if you are not gaining weight you are simply not eating enough! At each meal eat protein, and carbs your fats will take are of themselves so do not worry about it.
Bonus Tips:
Learn how to brace properly
Learn how to stretch
Learn how to cook your basic meals
Read more
You can rush strength gains if you try you will probably get fucked up.
When it comes down to it strength is just who can do the right stuff consistently over a long period of time so cool your jets and just stick to the basics.
