help with basic routine for beginner

[Damothelad]

ok. ive heard my routine is too much and ive decided i want to work on srength and power instead.

i am looking for a basic routine mainly compounds as thats the most importanti think, for a beginner

im also an ectomorpth if that makes a difference to what kind of routine. i can go to the gym 5 times a week easily if needed. for 2 hour sessions at probs the most. if this makes a differnce to hte type of routine. any advise would be great.

thanks in advance

[dope540]

the stronglifts 5x5 should be good for you.

its all compound lifts.

to gain you have to eat clean and eat more.

[Damothelad]

what are all the compund exercises.

dead lifts
squats
bench press
rows?
and is ther anymore ive missed or should add

and when you say eat clean do you mean like proper foods pasta bread patatoes
then beef fish chicken. like proper natural foods?

[dope540]

compounds are execises that work mor than one muscle group:

deadlifts
squats
bench press
rows
pull ups
shoulder presses

snatch
power cleans
hang cleans and push press
hang cleans
hang cleans and jerk

[Damothelad]

i dont no any of the second half you said but can always google lol but should i do all of these?

[dope540]

the 2nd list is olympic lifts. they are well fun but technical in a way.

hang clean is the easiest to learn, its basically a power upright row combined with a shrug.

you can do all of them if you want in a total body session or split it.

check this link out: http://www.t-nation.com/readArticle.do?id=1929120

by eating clean, we mean to try and eat unrefined and unprocessed foods. basically as natural as you can get, taking into account whats available near you and costs.

[lex]

Have a look at this:

http://stronglifts.com/stronglifts-5...ining-program/

or

http://www.geocities.com/elitemadcow...Linear_5x5.htm

or

http://www.geocities.com/elitemadcow...odized_5x5.htm