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Weightlifting Schedule Help
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zulu_nation8
China26351 Posts
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CustomXSpunjah
United States1093 Posts
thats almost exactly my schedule. | ||
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JudgeMathis
Cuba1286 Posts
Chest + Back or Arms + Abs + Cardio Shoulders + Arms + Abs + Cardio Lower Back + Abs + Cardio I don't do legs anymore cus I can lift up 320 LBS with just one leg(and their already very very very strong). I'm trying to lose weight as well, that's why I do cardio every day at the gym for at least an hour. Also, do you want to be cut, or do you want get built like a rock? | ||
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Freyr
United States500 Posts
Either way, try to construct your program around big compound lifts (deadlift, squat, bench press, weighted pullups, weighted dips etc). Isolation movements tend neither to build strength as functionally (as you rarely mimic them in any real activity), nor as fast, as they do not provide nearly as much stimulus for the body to exact the hormonal changes relevant to building appreciable amounts of muscle. Forget splits, unless you are much more experienced than you sound - they are only particularly relevant for fairly advanced lifters. I would recommend first learning the important basic lifts, as mentioned above, and maybe working up with them twice a week in a 3x8 scheme, for the first 3 weeks or so. What I'm saying may be fairly new to you, and you may consequently be inclined to ignore it. Instead, I urge you to simply do your own research. Exercise and the development of good programs is quite complicated, and there is SO much terrible information out there, particularly when you rely on word of mouth. Consequently a nonspecialist forum such as this is not the greatest source of good information. If you take one thing away from this post, it should be this: Use google + critical reading skills , and form your own informed opinions on the matter. | ||
Jibba
United States22883 Posts
I've never heard that. Usually I work pairs of muscle groups (chest/back, bicep/tricep) at the same time. Mines pretty simple, but I've got enough time to work out for 1 1/2 - 2 hours each day. I just switch off upper body and lower body every other day. First day: Run, chest, back, deltoids, abs, biceps, triceps Second day: Run, squat rack, squat machine, leg press, calves, hamstring curl 3 sets on each starting at 15 reps increasing weight until I can just do 8. Multiple exercises for the big groups using different machines (chest/back/abs) and I spread the running out in between so I get a little break. A lot of that stuff is just personal though and doesn't really matter. I'd say just make sure you give the muscles a day off after each workout, so you're not working arms 2x in a row or something (you'll have a really lousy performance anyways.) Abs is probably the exception. Also, get some good cardio in each day so you don't look like some of those meatheads (there's a lot who just come in to do upper body but can barely stretch or run) and use proper mechanics. Don't lunge or twist to finish a rep, just take it slow (and painful.) | ||
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Jibba
United States22883 Posts
On November 04 2007 21:48 Freyr wrote: Also free weights of any sort are generally more useful than the machine counter part (squat vs. leg press, etc.) since you're using other muscles to stabilize. They're still good for extra work and variety, however. Sometimes just changing up my routine is what I need to spur on a gain.Either way, try to construct your program around big compound lifts (deadlift, squat, bench press, weighted pullups, weighted dips etc). Isolation movements tend neither to build strength as functionally (as you rarely mimic them in any real activity), nor as fast, as they do not provide nearly as much stimulus for the body to exact the hormonal changes relevant to building appreciable amounts of muscle. | ||
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fanatacist
10319 Posts
I don't know much personally about routines, but I just want to remind you of the basics: 1. Do reps. 2. Take short breaks. 3. Drink water! 4. Work weight gradually up! Good luck and have fun getting fitter n_n | ||
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LonelyMargarita
1845 Posts
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lugggy
450 Posts
AFAIK, you can do every muscle group, with 1-2 days rest between, except legs and abs, which you can do every day. | ||
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zulu_nation8
China26351 Posts
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Freyr
United States500 Posts
The term tone doesn't actually mean anything - it's a corruption of the term "tonus" which refers to the tension in a muscle in its non-contracted state. Relevantly: Muscle definition is simply a product of muscle size and bodyfat percentage, that is ALL. If you have a fairly low bodyfat percentage and you wish for more definition, the solution is simply to gain muscle, which can be accomplished by weightlifting (see my above post). Most likely you will want to both lose fat AND build muscle. (incidentally the optimal rep range for standard hypertrophy (size gain) is generally viewed to be 8-12, with 3-4 sets) I don't know what your athletic experience is, but if it is fairly extensive, forms of anaerobic conditioning such as HIIT are generally viewed to be extremely effective in the realm of fat loss (things like crossfit style barbell circuits, complexes and so forth are also excellent) Start slowly, again, with compound lifts - focus on form. Once more, there are WAY too many factors involved to hope to design a good program off of a TL thread - I URGE you to simply use this thread as a starting point for your own research, and investigate the claims involved. | ||
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zulu_nation8
China26351 Posts
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Mango
Belgium522 Posts
Anyway, for some good advice I would advice you to read a few starters articles on www.t-nation.com, really helped me to learn the basics. And from that knowledge you should be able to compose your own schedule. | ||
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Freyr
United States500 Posts
A good diet in conjunction with your weightlifting, and occasional aerobic sessions will be fine to begin with. Glad to be of help  | ||
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Jathin
United States3505 Posts
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Freyr
United States500 Posts
If you do not, you will almost inevitably develop back problems as time passes. Jathin - you should cross-check your form with some good references. Regardless of weight, if proper form is maintained your lower back should remain healthy. If you can't maintain the form with the weight you'd like to use, drop back down and supplement the areas that are causing the breakdown in form. I know most people allow form to loosen a bit while striving for maximal effort, and for some people it doesn't seem to pose a problem, but it seems obvious that you need to focus on keeping your form tight. Unless you've developed a serious back condition there's no reason to let deads and squats slide entirely. I would also argue that isolation work is not helpful at all for beginners (in fact I would argue that at least for athletic purposes they have almost no place at all (almost), but I don't know much about bodybuilding) - similarly I don't think there's any need for that kind of split for a beginner. | ||
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JensOfSweden
Cameroon1767 Posts
On November 05 2007 02:55 Jathin wrote: Start with a 3-day split (Monday, Wednesday, Friday). Monday: Chest/Shoulders/Triceps Wednesday: Legs Friday: Back/Biceps Be sure to do the 'big 3' -- chest press, squats, and dead lifts. I'm being a hypocrite because I don't do squats or dead lifts myself (the weight I use now tends to cause injuries in my lower back) but I definitely started with those exercises and it got me bigger pretty quickly. Yea this is a decent split, although I would put shoulders with legs, because Monday gets pretty clogged otherwise. | ||
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Yogurt
United States4258 Posts
On November 05 2007 06:01 JensOfSweden wrote: Yea this is a decent split, although I would put shoulders with legs, because Monday gets pretty clogged otherwise. i do shoulders and back instead of with chest heres some helpful links http://forum.bodybuilding.com/showthread.php?t=998224 http://www.exrx.net/Lists/Directory.html also look for the newbie guides on t-nation | ||
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nortorius
Canada1210 Posts
MONDAY: Chest/Triceps - 3x Flat BB/DB bench press - 3x Incline BB/DB bench press - 3x Incline DB flyes - 3x close-grip flat BB bench press - 3x straight bar pull-down - 3x weighted dips TUESDAY: Back/Biceps - 3x pull-ups - 3x pull-downs - 3x seated-cable rows - 3x DB curls - 3x DB hammer curls - 3x cable curls THURSDAY: Legs - 3x BB squat - 3x leg press - 3x hack squat - 3x power squat - 3x seated calve raises - 3x standing calve raises FRIDAY: Chest/Triceps - 3x Decline BB/DB bench press - 3x Decline DB flyes - 3x pectoral flyes - 3x straight bar pull-down - 3x reverse straight bar pull-down - 3x skull crushers SATURDAY: Back/Biceps - 3x t-bar rows - 3x deadlift - 3x weighted hyper-extensions - 3x chin-ups - 3x BB curls - 3x curl/hammer curl alternation Chest & triceps are together because a lot of chest exercises also stimulate the triceps, and the same thing for back & biceps. Nowadays I still have the same set-up for days (ie. monday is chest/tricep day), but I just do as many sets as I feel like until my muscles are fatigued while ALWAYS trying to keep workouts under an hour. I also ditched DB flye exercises and replaced them with cable flye exercises because I feel they work better. It's important to remember that diet is a huge factor in gaining muscle, and without adequate supplementation and rest you'll find that gains come really slow. A diet I used for a long time can be found in the spoilers. Sometimes meals got switched around but it was usually always the same food everyday. + Show Spoiler + MEAL#1 1 scoop 100% whey protein + glutamine shake 2 cups of 1% milk Handful of almonds (14g) 1 multivitamin Cals - 541 F - 14g C - 29g P - 44g MEAL#2 1 multigrain turkey breast sandwich (2 pcs of turkey breast) 1 multigrain pb sandwich (1 tbsp of natural pb) 1 tbsp of natural pb 1 vitamin B-complex tablet 2 fish oil capsules Cals - 580 F - 20g C - 75g P - 30g ** LIFTING / CARDIO SESSION ** MEAL#3 2 scoops 100% whey protein + glutamine shake 2 cups of 1% milk 1 large banana Cals - 570 F - 10g C - 56g P - 65g MEAL#4 1 can of tuna 1 multigrain pb sandwich (1 tbsp of natural pb) 2 fish oil capsules Cals - 420 F - 11g C - 37g P - 43g MEAL#5 8oz boneless skinless chicken breast 1 tbsp of natural pb Cals - 324 F - 11g C - 3g P - 50g MEAL#6 6 whole eggs (scrambled) 2 cups of 1% milk 1 vitamin B-complex tablet 2 fish oil capsules Cals - 640 F - 35g C - 24g P - 54g MEAL#7 (before bed) 1 cup of 1% cottage cheese 2 tbsp of natural pb Cals - 370 F - 16g C - 20g P - 36g TOTAL: Cals - 3325 Fat - 117g Carbohydrates - 244g Protein - 322g 17/36/47 ratio This is me btw: http://bodyspace.bodybuilding.com/rperin/ pics are old tho | ||
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SolaR-
United States2685 Posts
wednesday: chest, shoulders, triceps friday: legs and abs work out each muscle once a week, no more. i'll add some more advice later | ||
jkillashark
United States5262 Posts
You have 3 primary body parts. These are the big babies that you have to work out consistently. For me core is important so I stress chest, back, and abs a lot. You can be tempted to do a flashy workout and just do chest and arms, but working out your back may seem pointless now but when you're playing sports, back is so important. Chest Back Legs There are a few "secondary" body parts. Bicep Triceps Shoulders Abs* Normally you should pair off a primary part with a secondary part. Chest + triceps is a good idea. Why? A lot of the chest work outs like flat bench press work out a little bit of your triceps so to "save" time you can just do triceps on the same day as chest. Back + biceps is also a good idea because a couple upper back exercises work out a little bit of your biceps. Like rows and lats. Shoulders and legs are pretty much all that is left. I usually do shoulders + legs but sometimes I will do some shoulders and chest if I don't feel like working out my legs. I don't like working out my legs too hard cause then I can't run after my work outs. *Abs are important for your core but I think how chiseled you want your abs is really up to you. I try to do a little bit of abs every time I go to the gym. This is what I basically do. 1. Go to gym, stretch from top to bottom. Stretch necks, shoulders, biceps, triceps, upper back, lower back, groin, hamstrings, calves, and ankles. 2. Do 100 situps, 50 leg crunches. 3. Do my workout 4. Run for 30 minutes 5. Go home shower and maybe drink some protein powder but I've been trying to tone myself recently. | ||
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jkillashark
United States5262 Posts
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Yogurt
United States4258 Posts
On November 05 2007 10:08 jkillashark wrote: Oh and I think deadlifts and bench press are the two most important exercises you can do. and squats by the way dude, doing crunches before your workout sounds like a terrible idea, just my 2 cents | ||
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DeadVessel
United States6269 Posts
On November 05 2007 08:10 nortorius wrote: Heres a routine I used last year (from sept to april) that brought me from about 175lbs to 185lbs (I'm about 196 lbs currently) which you might find useful: MONDAY: Chest/Triceps - 3x Flat BB/DB bench press - 3x Incline BB/DB bench press - 3x Incline DB flyes - 3x close-grip flat BB bench press - 3x straight bar pull-down - 3x weighted dips TUESDAY: Back/Biceps - 3x pull-ups - 3x pull-downs - 3x seated-cable rows - 3x DB curls - 3x DB hammer curls - 3x cable curls THURSDAY: Legs - 3x BB squat - 3x leg press - 3x hack squat - 3x power squat - 3x seated calve raises - 3x standing calve raises FRIDAY: Chest/Triceps - 3x Decline BB/DB bench press - 3x Decline DB flyes - 3x pectoral flyes - 3x straight bar pull-down - 3x reverse straight bar pull-down - 3x skull crushers SATURDAY: Back/Biceps - 3x t-bar rows - 3x deadlift - 3x weighted hyper-extensions - 3x chin-ups - 3x BB curls - 3x curl/hammer curl alternation Chest & triceps are together because a lot of chest exercises also stimulate the triceps, and the same thing for back & biceps. Nowadays I still have the same set-up for days (ie. monday is chest/tricep day), but I just do as many sets as I feel like until my muscles are fatigued while ALWAYS trying to keep workouts under an hour. I also ditched DB flye exercises and replaced them with cable flye exercises because I feel they work better. It's important to remember that diet is a huge factor in gaining muscle, and without adequate supplementation and rest you'll find that gains come really slow. A diet I used for a long time can be found in the spoilers. Sometimes meals got switched around but it was usually always the same food everyday. + Show Spoiler + MEAL#1 1 scoop 100% whey protein + glutamine shake 2 cups of 1% milk Handful of almonds (14g) 1 multivitamin Cals - 541 F - 14g C - 29g P - 44g MEAL#2 1 multigrain turkey breast sandwich (2 pcs of turkey breast) 1 multigrain pb sandwich (1 tbsp of natural pb) 1 tbsp of natural pb 1 vitamin B-complex tablet 2 fish oil capsules Cals - 580 F - 20g C - 75g P - 30g ** LIFTING / CARDIO SESSION ** MEAL#3 2 scoops 100% whey protein + glutamine shake 2 cups of 1% milk 1 large banana Cals - 570 F - 10g C - 56g P - 65g MEAL#4 1 can of tuna 1 multigrain pb sandwich (1 tbsp of natural pb) 2 fish oil capsules Cals - 420 F - 11g C - 37g P - 43g MEAL#5 8oz boneless skinless chicken breast 1 tbsp of natural pb Cals - 324 F - 11g C - 3g P - 50g MEAL#6 6 whole eggs (scrambled) 2 cups of 1% milk 1 vitamin B-complex tablet 2 fish oil capsules Cals - 640 F - 35g C - 24g P - 54g MEAL#7 (before bed) 1 cup of 1% cottage cheese 2 tbsp of natural pb Cals - 370 F - 16g C - 20g P - 36g TOTAL: Cals - 3325 Fat - 117g Carbohydrates - 244g Protein - 322g 17/36/47 ratio This is me btw: http://bodyspace.bodybuilding.com/rperin/ pics are old tho sick dude great guide. | ||
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