Don’t confuse starter with remedial. While this program is tailored to fit true beginners—those with little to no previous training experience—nearly anyone can benefit from putting the parameters of this program to use in the gym. That’s why we don’t call it a “Beginner’s Guide.” It’s a Starter’s Guide because it allows anyone — novice and advanced lifters alike — to simply start anew. You might not find any complex rep schemes or extreme techniques, but the key tactics we discuss here will definitely present challenges no matter where you’re coming from.
Trink’s program includes three different training days that focus on basic movement patterns. “You’ll tackle each one of the three workouts once per week for a total of six weeks,” Trink says. Despite your enthusiasm or energy levels, resist the urge to enhance this schedule. Training more frequently than this can actually have adverse effects.
Design your life so that the hours you spend outside of the gym don’t screw up your results.
A tough concept for many guys to grasp is that change happens at home, long after your last set. You’re not actually growing muscle during the workout; you’re breaking it down. This makes rest a crucial component of change. A general recommendation for beginners is to train every other day (or three times per week), with the Monday-Wednesday-Friday schedule being a classic example. Whatever schedule you choose, just make sure to leave at least one day between workouts. This allows your muscles, joints, and nervous system to better recuperate for the next workout. (Source: muscleandfitness.com)