Originally Posted by spider-man
there really isn't 'beginner' routines or 'advanced' routines. What works, works.
if it works for a beginner, it will work for an advanced athlete, as well.
I think that's true 99% of the time, but there are certain workouts that are specifically for beginners and specifcally for advanced trainees.
For example, a high rep, low weight, low intensity, low to moderate volume routine is typical for a true beginner looking to acclimate their muscles and recovery system to the stress of real resistance training for the first time. On the other hand, DC is a protocol that doesn't work very well for those with less than advanced lifting numbers as the shear load is part of the key to growth in only one rest-paused set (obviously the frequency and intensity are the other main keys).