15 reviews for Big Like Bane Beginner 10-Week Strength Program
Many people make a huge mistake when starting out in the gym: they fail to take the time needed to build a solid foundation of muscle mass, connective tissue resilience, and solid lifting technique. That's why I created this training program, to give you the best possible start to your lifting career.
This program starts off easy, which is exactly what beginner lifters need. You don’t need to train insanely hard right off the bat to start seeing great results. As the weeks progress and you get stronger and more comfortable with the lifts, the program itself will become more challenging, so you can consistently see great strength and muscle gains!
To see the best possible results from this program, you'll want to be eating in a slight calorie surplus while getting in an adequate amount of protein, so that your body has the fuel it needs to properly recover, adapt, and grow in response to the stress and stimulus of your workouts.
This is why, as you follow this program, I recommend you use the digital diet coach and macro tracking app Macrofactor. It will tell you exactly what you need to be eating to see the best possible results from this training plan.
Make sure to use the affiliate code “Demers” when you sign up for Macrofactor to get your first two weeks free!
The Macrofactor download link can be found below:
To successfully follow this program, it’s important to understand some key concepts:
1. Reps In Reserve (RIR):
RIR is a training approach where you stop a set when you think you could do a certain number of additional reps before failure. For example, if you’re doing a set with an RIR of 2, you should stop when you feel you could only do two more reps. This method helps in managing fatigue and ensuring you're training hard enough without overdoing it.
2. Gauging Training Intensity:
You should be able to notice certain signs indicating you’re training with the right intensity. As you near the end of each set, your reps should become more challenging, and the speed of your movements may slow down. You might also experience a burning sensation in the muscles being worked and feel a 'pump' in those muscles after completing a set. The lower the RIR of your set the more intense and noticeable these indicators should be.
3. Warm-Up Sets:
Before each working set, perform one or two warm up sets with a lighter weight. These sets should be the same number of reps as your working sets but are not included in the total set count for the exercise. The warm-up sets are crucial for preparing your muscles and joints, reducing the risk of injury.
4. Rest Between Sets:
This program doesn’t specify exact rest times as different exercises and days might require different recovery periods. The key is to rest sufficiently between sets so that fatigue from the previous set doesn’t drastically impair your performance in the next. Ensure you’re not still out of breath or feeling excessive burning in your muscles before starting the next set. Rest times might vary depending on the day and the intensity of the exercise, so listen to your body and take enough time to recover adequately.
Understanding and applying these principles will help you get the most out of this strength and muscle-building program. Remember, consistent and smart training, combined with proper nutrition and rest, is crucial for effective results.
Alicia Hoxie
Woman, 243 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
It does get a bit boring halfway through. It would have been nice to have some variety
Man, 39
4 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Just started weight training (19 weeks in) and this is the second program I’m doing on this app. Really easy to follow and uncomplicated. I really appreciate the simplicity allowing me to become more comfortable spending time at the gym and using the different equipment.
Someone S.
Man, 483 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
This is a solid all round workout. Easy to follow and mix up if you need a bit of variety
Prince B.
Man, 409 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
I’m on my last week and have had a great time with these workouts. I was worried in the beginning when the reps were very light and substituted a bit to keep myself motivated but as things progressed I stayed true to the workouts. I would say my back, traps, and quads have gotten significantly stronger. I benched more than I’ve ever lifted and will continue to go up in weight with a more planned approach from these workouts. This is great for beginners who really don’t know their way around the gym yet. I got pretty comfortable staying true to 3x a week and even met some people at the gym by keeping a consistent schedule. I only hate cable raises but you can sub them out. With cable raises I can take all my groceries up in one fail swoop but I hated seeing them at the end of a workout. My only complaint but I did see great progress because of them. I would add a core ab, calves, and bicep for glamour muscles but I was just going for strength not aesthetics. You will flex like Bain after this and I hope there is a part 2 in the future. Have fun!
Christian L.
Man, 373 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Great for beginners as myself. Packed on some muscles and it helped me figure out the gym. Recommended!
Piotr P.
Non-binary, 323 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
I have had 1-2 year spurts of consistency in betweem 2-3 years of not hitting the gym for weights. This is my first program I chose on this app and I have enjoyed the structure and RPE pace for getting back into the swing of things. As of week 4, I feel my body getting back to strength and getting stronger than before. I’m grateful. I also love the swap workout button when equipment is occupied during busy times. I have also started each workout with my own ab/core/butt routine and I usually add on 3 exercises unless I’m crunched for time or am too spent. I recommend this program for people wanting to get back into weights.
Man, 23
3 weeks complete
5 years of prior experience
Less than expected strength gains
Less than expected muscle gains
I got fatter
Mohamed M.
Man, 243 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Hello everybody that reads. Honestly, I’ve been using this app for a month so far is treating me pretty well and I’m not even using the pro. I’m just using the regular Basic. It’s pretty good. I’m seeing some improvement and it’s slowly adding it. This is beginner and it’s actually beginner. You should try it out if you’re looking for any app to give you any progress. See if you like it if you don’t, you can always delete it 😁
Nick C.
Man, 413 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
It's a good beginner program. I'm 40 and have been an athlete most of my life. Due to an injury and having a kid, I've taken almost a year off of working out. I know, I'm making excuses. I simply lacked motivation. That aside, this is a good macro movement beginner routine. There simply wasn't enough arm, core, and lower leg engagement. So, I added all of the above to each day.
Ahmed Siddig
Man, 312 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
It’s a good program, but I just noticed that it doesn’t include any biceps exercises, which is weird. But overall, it’s a descent program.