K.I.S.S.
I am a huge fan of keeping things simple. People are constantly asking what the best workout for someone new to training is and, with all the information out there (some good and some bad), it is easy to get confused.
Below is something I jotted down really quickly for an guy who was just beginning his training career and wondering what the best way to get started was.
Workout A
Squat
bench press
chin up
Workout B
deadlift
row
DB shoulder press
Alternate between between those two workouts 3 times a week
Example:
Week 1
mon – A
wed – B
fri – A
Week 2
mon – B
wed – A
fri – B
repeat
Sets and Reps
On mondays and fridays perform 3 sets x 5reps.
On wed perform 3 sets x 10 reps
Intensity
Since you are totally new to training start with a low intensity and don’t worry about maxing out or hitting faillure. Even though you are using 5 repetitions per set, this is not 5 max repetitions. You shouldn’t be hitting failure by rep 5. 70-75% intensity is generally a pretty good place to start. Focus on technique and developing great form and movement patterns. Form is paramount over everything else. Each workout you can try and add 5-10lbs to each lift as long as your form is solid. Do this until you reach a plateau.
When you start to hit a plateau and find it difficult to make any further progress, simply drop the intensity from your workout by about 15% for a week and the next week start from there and work back up in intensity over a few weeks to see if you can break your previous personal records.
Other things that you can add to this program
This is only the lifting portion of the workout. Of course if you want things to be well rounded (and you should want that!), you are going to need to have a good warm up and, in my opinion, some foam rolling to work on your soft tissue and some flexibility work. In addition, you will want to work cardio into your program (intervals work pretty well for that and they are time effective).
Other “newbie questions” that you will probably have.
Below are some answers to typical questions I get when I give someone a program that is simple like this:
a) NO, you can not do this workout 4 or 5 times a week.
b) YES, you must leave a day of rest inbetween each training session. I don’t care if you feel like you can do more.
c) NO, you can not go in on saturdays and train biceps.
d) NO, you can not go in on saturdays and train chest and arms
patrick
patrick@optimumsportsperformance.com
41 comments
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[...] wish I had come up with (but I didn’t). In fact, the quote is a reflection of the basic K.I.S.S. program template that I wrote. The quote was: “Push something, pull something and do something for your [...]
thanks patrick i will do it now as you said
Great posting! Would you mind reposting it on the OxygenMag forums? This and your posting regarding female strength training could help a LOT of girls over there
really good stuff. I am all about leading the newbs in the right direction. I know I am late to commenting on this but a friend just sent me the link and I am glad she did!
Hi! I’m just wondering how many weeks/months one should do the above K.I.S.S. program before varying the exercises and reps?
Bella,
You can do the K.I.S.S. program for a long period of time if you are a total beginner. You can ride it out until you can’t make much progress on it, and then start to change/progress it. I’d go for awhile making small increases, maybe 6-weeks, and then back off for a week by lowering the intensity by 20%. The start working up from there again and go through another round.
Patrick
Thank you for your answer. Will definitely give it a try.
I’ve been doing some strength training since june with no professional guidance. I was just wandering, I do an intense circuit training (military setting ) class M-W-F. Would I see results if I did the KISS two times a week or should I drop one circuit class? My goal is to lose body fat & sculpt. I’m 4ft 10in and weigh 143! Long term goal is to bodybuild maybe.
Hello Tina,
Thank you for your question. If your goal is to lose body fat, then you certainly want to be lifting weights and (more importantly) have a sound diet. The diet is the kicker, as it will govern whether you see the results you seek or not.
I would do the KISS program 3-days a week and drop down to one circuit class (which is like interval work basically). In addition, you may want to add some circuits on one of the lifting days, after you lift, as well. The in between days of the lifting can be either rest days or low intensity days – so a brisk walk, an easy bike ride, etc., basically some activity.
Make sure you take objective measurements to ensure that you are moving in the right direction with your nutrition and training program.
Hope that helps,
Patrick
Thanks so much Patrick! Yep that helped greatly. Can you clarify when you said “In addition, you may want to add some circuits on one of the lifting days, after you lift, as well”. I’m on 1400 cal with 143g protein, 130 carbs, 57g fat. I did the set your numbers up by the oxygenmag.com forum. I think I did it right. I try to eat lower carbs on days of low intensity. I can’t say thank you enough for your help!
Tina
Tina,
What I meant was add some intervals after one of your other lifting days. Sorry for the confusion.
Patrick
Thanks for clarifying that. I have a interval-cardio treadmill for 20 minutes I can add. So heres the plan: KISS M-W-F and Circuit training class on Monday and Interval on Friday with low intensity the rest of the week. Thanks Patrick, YOU ROCK!!
Tina
How do I even start to do a pullup? On one of those machines? (I don’t know what they’re called) Some guy at my gym suggested I start by doing negative chin ups but I’m not sure what those are. Thank you!
Robyn,
To start doing pull ups, negatives can work really well. Set up a bench under the pull up bar so that you can stand on it and reach the bar. Grab the bar and jump up so that your chin is over the bar. Hold for a few seconds (3-5) and then slowly lower yourself all the way down. Place your feet on the bench and repeat.
Another great way is to buy some jump stretch bands. They are like big rubber bands. Choke them around the pull up bar so that you have a large loop at the bottom. Place one or two knees in there and that will offer you assistance and be more “life like”, instead of doing it on the machine.
One day do negatives, the other day do reps with the jump stretch band. Eventually you will get there and be able to pull up your own body weight.
patrick
Thank you Patrick! and I meant chin ups, and I can use the same methods for chin ups, correct? My gym has those big rubber bands in different colors but I never knew what they were for.
You’re the best, thanks so much!
Robyn,
Yes, you can use that same method for chin ups. I would start with chin ups over pull ups anyway since they are easier for most people.
Start with the heavier band (some may need to use a heavy band and another light band at the same time depending on how hard of a time they are having). Work on sets of 5 reps. As you get better, move to lighter bands until you can do chin ups on your own. Once you can perform 1 body weight chin up, starting doing cluster sets of 3 reps. So, perform 1-rep, rest 15-20sec and then perform rep number 2, rest 15-20sec, and then perform rep number 3. Then rest for a few minutes and then perform another set. Once you can perform 4-5 reps of chin ups straight through, grab a dip belt and add 2.5lbs to your waist and start back performing sets of 3.
Keep me posted!
Patrick
This is great Patrick, thanks! I ordered the green band this afternoon and just ordered the thick purple band now. When I saw chin up in the K.I.S.S. program I wasn’t sure how I was going to do them! I’ll do the negatives until my bands arrive. When I can do one unassisted chin up I’ll be posting the video here and everywhere else I can.
According to Yoda, do or do not, there is no try. Thank you!
i dont have a chin up bar
how can i modify ?
Miss Kiyana,
Where are you training at? At home? Can you get one to put between a door in your weight room? Do you have access to a cable tower where you can do half kneeling 1-arm pulldowns? If neither of those are an alternative at this time, then add another rowing movement.
Patrick
Help! I’m confused about my jump stretch flex bands. For someone who can’t do a chin up or a negative chin up (it’s more like a fall) which band should I use?
I bought the average band, then I bought the monster lite band. You suggested I buy the heavier band, but which one? I don’t understand how the resistance weight of the band works so I’m going in the wrong direction! I’m so confused.
http://www.flexbandonline.com/aboutsizesfit.htm
Thanks!
-Robyn
Robyn,
These are the ones I use – http://www.ironwoodyfitness.com/fitness-bands.php
The green one is usually a good starting point for most females.
I don’t know what you mean about not understanding how the resistance bands work? You choke the band around the pull up bar, slip your knee(s) in the loop and perform assisted chin ups. As you lower yourself down, the band stretches and increases tension. As you perform the pull up, the band shortens, releasing the tension, to assist you.
patrick
I have the green one and I can barely get my chin above the bar once, twice, forget it. my negatives are ok, they aren’t slow and controlled, it’s more of a controlled fall.
I don’t know what band to buy so that it has more tension to help me so I’m not moving my body in a spasm trying to get my chin above the bar. For example, on that gravitron machine, less weight is harder, more weight is easier. So….I think I just answered my own question. I should get the band that has the heaviest weight resistance…..right?
Thanks!
Looks like the ironwoody bands come as a set
Robyn,
If you need more resistance, just use more than one band (if you don’t have a heavy band). Some people may have to start with two green bands and work down from there. Use whatever you tension you need to help you get some reps (3 or more) and work on doing sets from there.
Patrick
D’oh! Why of course!!! Thanks Patrick!
I feel like a fish out of water and you always have a simple solution.
Hey Patrick
I’ve moved up to the progression of the KISS program. Do you think this is a good direction for the next month? My goal is to lose body fat and major toning. My diet is really good.
M-KISS A & 1hr intense circuit class
T-Active Rest
W-KISS B & 30min treadmill interval
T-Rest
F-KISS C & 30min treadmill interval
Any suggestions would be appreciated greatly! thanks
Tina
Tina,
It looks fine. The 1hr of intense circuit class following hard lifting may be tough. I don’t know what the circuit class entails, but training your legs heavy and then trying to do a class may be a receipe for disater.
patrick
Patrick
Yes you’re right. It is quite hard to get through the circuit. Would it make any difference if I strength trained in the AM and did my circuit in the afternoon? I want to set myself up for success not diaster. I’m willing to change anything you suggest. I appreciate any suggestions given! Thank you.
Tina
Tina,
You can give it a shot and see how it works out. Usually I tell people that if they are going to do two workouts in a day (strength and cardio) to try and split them by about 12-hours. But, that doesn’t always work when life gets in the way. Give it a shot and see how you feel. Keep a journal and if your progress is stalling and your strength is not going up, then you probably need to reconsider.
patrick
Patrick
Thank you so much for your advice. I really can’t put that many hours between them but I will try and if I see im heading down hill I will do another circuit class on maybe tuesday. I just really like this instructoron Mondays :0). thanks again!!!!!!
Tina
Patrick
)
Since Oct 5, I have lost 3lbs and 4% body fat. Do you think I should’ve lost more?? I was at 1400 cal but was still hungry so I went up to 1600cal. I believe now I would be ok decreasing that if you think i need to. Do you think I need to to decrease cals any? I am 4ft 9in weight at 140. I am starting the 4 week block plan now. I am challenging myself very hard on three days of treadmill intervals. I have been doing those for a couple of months. Do you think I need to change my cardio even tho I do different intervals almost every time? Your advice would be GREATLY appreciated! You know if you would just give me your mailing address you are defintely on my christmas list!!
HAPPY HOLIDAYS!!
Tina
One more question
On the 4-block plan,starting on block 1, do you do all these excercises in one day but do them 3 times a week? I see some of them have example 3a 3b ect. Sorry little confused. Thanks again!
Tina
Tina,
It sounds like you are doing things well. I advocate people losing about 1lb a week, so from Oct. 5th until now is about 4 weeks, which means you seem to be on target. Also, weight loss is not the be all end all. Do you take any other objective measurements that you can chart – circumference/girth measurements, etc? Those can be equally helpful and sometimes even more telling about your progress than just the scale weight.
I don’t think you need to change your cardio or worry about thigns like that. Make changes when improvements start to slow down. Be patient, nothing happens overnight.
Not sure what you mean about doing all the exercises at one time but doing them 3x’s a week? Each day in the 4-week program has a different group of exercises. Those are the exercises you do on that day. The exercises are in the order that you do them: 1, 2, and 3. The little letters just tell you what exercises are paired together. You do all exercise in a pairing before moving on. For example:
1a) squat
1b) push up
This means that you perform your set of squats, then your set of push ups and then you rest. You would then repeat that sequence for the desired number of sets before moving onto the next pairing. Does that make sense?
Patrick
Patrick
Thank you so much! That is great that you think Im on target! I have been measuring and I am defintely alot stronger than I was. I’ve lost 3 1/2 inches total since Oct 15th. I guess that is pretty good?. I think I am pretty patient. I know about the 1lb/week but not really sure how to gage what is enough progress with body fat % and how many inches in what length of time before I need to change my routine so I don’t hit a plateau. I’ve never watched body fat % or inches. I have been really making a lifestyle change since April 2009. I know I have so much to learn.
Yes the a & b makes since now. Am I training six days a week and then resting on the 7th day. Because there are 6 different blocks of week 1, does this represent each day of the week? If this is the case , I can’t get to the gym six days a week. Three days a week has been working really well. We are stationed in Belgium and only have one car:( Maybe you could suggest another three day program?? I will continue my treadmill intervals. I promise as soon as I can get back to the states I will hire a personal trainer and stop bugging you with these retarded questions.=) I can’t tell you how much I appreciate your help!
Tina
Tina,
Sounds like you are doing well with your lifestyle change and getting favorable results.
No, you do not need to train 6-days a week. You can train the three days a week and include your intervals after lifting on those days. Other days of the week (in between days) can be off days or days where you just get activity (easy cardio, walk outside, etc). It is up to you.
patrick
Thanks Patrick!
Tina
Hey Patrick
Its me again. Is amino fuel 1000 by TWINLAB the same thing as amino acid complex? Thanks!
Hi Tina,
I do not know what amino fuel 1000 by TWINLAB is, so I would not be the best person to answer that question. As far as amino acids go, when I take them, I do like the ones from Scivation.
patrick
I have a question about using the bands for assisted chin-ups. I don’t own any bands, and my gym does not have any. I would like to purchase a band(s) to help me progress with chin-ups but don’t know which one to get. I can currently do sets of 5 chin-ups with 25 lbs assistance on the machine. I can do 2 chin-ups with 10 lbs assistance on the machine. I also work on negatives, and can slowly let my body fall. You said you most women start with the green band, but would that be too much assistance for me?
Hi Hannah, thanks for your question.
The green band would probably be a little to much assistance for you. You may want to go with a medium sized band. You can get bands from performbetter.com
patrick
[...] when a guy asked me to spot him while he benched a ridiculous amount of weight. I tried out the K.I.S.S. routine, and thoroughly enjoyed it. I really hope it’s as efficient as people say it is, and that it [...]
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