Is RJ's "Muscle-Building 12-Week Workout" plan a bit much to begin with?

  • Posted by a hidden member.
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    Jun 06, 2009 5:24 AM GMT
    We get guys new to working out....havent hardly been in a gym...and I want to refer them to RJ Topics and Workout Plans, but, in Topics, they have to search and figure it all out on their own...and, in Workout Plans, they get this "Muscle-Building 12-Week Workout" that needs a computer program to keep straight.

    Seems to me, there should be a simpler, basic plan with exercises that newbies can recognize to get them started. ...something to transition them from couch potato to workout enthusiast.... even if the transition workout plan isnt the ultimate RJ Bootcamp workout extravaganza.
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    Jun 06, 2009 6:25 AM GMT
    At my last job, we have a full gym downstairs in the basement and when I decided that my 41 inch waist was too much, I found this site and looked at the programs. I started with the 12 week program, but much of it was not working for me because alot of the exercises couldn't be done because I didn't have the right equipment and I wound up modifying it to the point that it was having the opposite effect. So I abandoned it.

    I agree with you. I think the main workout plan is great, but not for beginners like I was. I think there should be a choice in workouts or maybe with the plan, say for one exercise, give a couple of alternate, easier exercises that have the same effect, but less intense. I think this would go a long way in getting guys into it and keeping them into as they progress.

    For me, as you alluded to, I went into the exercise area and pieced together a workout plan from individual exercises. It was a bit time consuming, but I am glad it was there and appreciate the time involved in putting them together on the site.
  • silverfox

    Posts: 3178

    Jun 06, 2009 11:08 AM GMT
    From my PT days, I would say that the Muscle Building Workout is a great program.....IF you had the time to do it. But who does? Newbies? Professionals on a time budget? Forget about it. I would take a good 1 and 1 1/2 2 hours on average to get through the weight training part, and then there is the cardio.

    It can be modified to cut down, or days combined and it is still a great program.
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    Jun 06, 2009 3:23 PM GMT
    Hey Caslon,

    This is RJ's starter 12-week workout program: http://www.realjock.com/workout/1057/. It's done by Devin Wicks, a strength coach and fitness operations director at UC Berkeley. His member name on RealJock is devinwicks if you have any questions.

    Jeff
    (@ RealJock)



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    Jun 06, 2009 3:41 PM GMT
    jeffinsf saidHey Caslon,

    This is RJ's starter 12-week workout program: http://www.realjock.com/workout/1057/. It's done by Devin Wicks, a strength coach and fitness operations director at UC Berkeley. His member name on RealJock is devinwicks if you have any questions.

    Jeff
    (@ RealJock)

    Oh, that looks good. How does one find that via the tabs and menus? It doesnt jump out at me when I go looking for it. When I click on Workout Plans, I dont see it as an option.

    Perhaps if the Workout Plans tab opened to a page that listed:
    Strength Foundation 12-Week Workout
    Muscle-Building 12-Week Workout
    Strong and Lean 12-Week Workout

    Ok, now I can go find the new guy's thread and give him this link. Thanks, Jeff
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    Jun 07, 2009 3:10 AM GMT
    Thanks for the link Jeff. But I am still at a disadvantage and I am sure I am in a very low percentage of guys who don't belong to a gym with the equipment necessary to do these exercises. Alternate exercise options in the programs would help.
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    Jun 07, 2009 3:15 AM GMT
    ErikTaurean saidThanks for the link Jeff. But I am still at a disadvantage and I am sure I am in a very low percentage of guys who don't belong to a gym with the equipment necessary to do these exercises. Alternate exercise options in the programs would help.

    Eric, you can search for articles for alternate exercises by:

    Click on the Topics tab above

    In the search box in the upper right, type in the term you want to search on (maybe the type of equipment you have available)

    At the top of the search results list, click on the "Show Only" menu and select "Articles, Slide show" to filter out the profiles.
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    Jun 07, 2009 3:34 AM GMT
    From a trainer perspective, it is still a bit much on paper for a timid starter. We see many posts to the tune of "Hey guys, I am unmotivated / I am fat, HELP with my workout program" Shoving them 12 weeks of excel spreadsheets is hardly the correct format. It is good for those who know how to workout.
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    Jun 07, 2009 3:45 AM GMT
    I looked at some of the programs, and I don't think I can go into Muscle Build or Strong & Lean without getting overwhelmed, disappointed, and burning out. However, I am quite a bit ahead of the 1st week of Strength Foundation.

    Perhaps I could benefit from more structure, but maybe not quite as much structure as provided by the various 12week programs. I still look at them for ideas to mix things up or juggle stuff around.
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    Jun 07, 2009 4:07 AM GMT
    Pinny saidFrom a trainer perspective, it is still a bit much on paper for a timid starter. We see many posts to the tune of "Hey guys, I am unmotivated / I am fat, HELP with my workout program" Shoving them 12 weeks of excel spreadsheets is hardly the correct format. It is good for those who know how to workout.

    I think you are right, Pinny.

    The first thing one sees on the page is:

    Strength Foundation 12-Week Workout: Week 1
    Day: 1 2 3 4 5 6 7

    Welcome to Week 1....


    That carries the person immediately into the program for week 1

    Only inconspicuously down in a list of links does one see:

    Workout Program Overview
    Frequently Asked Questions


    And only if one clicks on "Frequently Asked Questions" does one read: "Read through these frequently asked questions before you begin the RealJock.com Strength Foundation 12-Week workout program."

    The link Jeff posted should lead one to the "Workout Program Overview" page. And if the FAQs are so important, then perhaps they should be presented in a conspicuous location that one is not likely to overlook.

    Then the links for the subsequent weeks could be presented.

    But I do like that the goals for each month are clearly listed and that each exercise is clickable to show the article about that exercise.
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    Jun 07, 2009 4:34 AM GMT
    When I originally started the Muscle Building program I really wasn't ready for it but I gained strength quickly. I also wanted to go to the gym and not have to do any beginner stuff since I basically knew what I was doing which is why I didn't start with the Strength Foundation. The concept of doing a workout every other day just didn't appeal to me. Sure it would have probably been better for me but the thought of every other day seemed boring to me.

    Some stuff you can do an alternate like Cable Side Rotators I would instead use a light dumbbell for instance. I never did get used to some of the pushups. Medicine Ball Pushups I could only do with the type with the handle so they would not make me fall (thank god that never happened) and decline pushups were hard also.

    The thing to remember is that it is not stated what weight you should use. Some days I didn't even finish the entire workout but at least did enough that I felt I got a good workout. Sometimes the best thing to do is give up, go home and go back the next day.

    Here is the link to Which RealJock 12-Week Workout Is Right for You?

    http://www.realjock.com/article/1164/

    Soon I intend on restarting the Muscle Building program again. I didn't get to finish it last time which sucked because I was on week eight.
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    Jan 08, 2010 3:32 PM GMT
    It's a challenging looking programme, but that's the whole idea: it's not intended for novices. That's the strength building programme.

    My gripe is the layout. It's... well... clumsy. Maybe I've missed something but short of carrying half a tree's worth of printouts to the gym with me, I'm not sure how I can get it onto a single compact portable page. The EAS programmes are beautifully laid out (even if the exercises are ridiculously complicated IMHO). I appreciate that a huge amount of time and effort has gone into this great programme and I'm keen to get it started. Is there any way to tidy up the layout, so there's a printable section and all the youtube stuff is further down the page?

    LL.
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    Jan 08, 2010 3:39 PM GMT
    I'll say this a thousand times over. Body for Life is a great place to start and keep on going. I wish more people would use the program. They would get more results without torturing themselves.
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    Jan 08, 2010 4:01 PM GMT
    luckyluke saidIt's a challenging looking programme, but that's the whole idea: it's not intended for novices. That's the strength building programme.

    My gripe is the layout. It's... well... clumsy. Maybe I've missed something but short of carrying half a tree's worth of printouts to the gym with me, I'm not sure how I can get it onto a single compact portable page. The EAS programmes are beautifully laid out (even if the exercises are ridiculously complicated IMHO). I appreciate that a huge amount of time and effort has gone into this great programme and I'm keen to get it started. Is there any way to tidy up the layout, so there's a printable section and all the youtube stuff is further down the page?

    LL.


    You could always carry around a binder with a week's worth of exercises since the program is essentially divided into three different workouts, changing every four weeks--except for the beginning, the first week is different from weeks two through four. Despite the beginning, the program merely changes the day-to-day order of the exercises and occasionally changes the combination of the muscle groups being worked for a particular day (ie, instead of doing chest and triceps like you did last week you do chest and biceps). Because you're practically doing the same set of exercises for four weeks at a time you really only need to print off 3-4 weeks worth of excel sheets (sounds like a lot but it's not 5-7 sheets of paper per week) to have the entire program on paper. All you have to do is check RJ and check where you're at with the program in relation to your progress. If the muscle groups that were previously worked together change from week to week, all you have to do is remember which muscles you're working on and refer to those list of exercises for those muscle groups on your month's worth of excel sheets. The day-to-day order and muscle group combination may change, but the exercises themselves stay the same--only being changed out every four weeks (except for the beginning of the program).