i just read the above sticky about beginners and weight training and there was a good bit of information. i was just wondering if someone could clear some things up. one of the things that stuck out was it specifically said don't train more than three days a week so you can have optimal muscle growth when training for size (which is what i'm training for). does this mean don't train more than three days a week if you're only on a full-body schedule? and there was also something in there about changing up the routine from time to time. if this is the case would it be okay for me to switch monthly from having upper body and lower body days 4x a week for a month and then the following month only do three days a week full body? also i've been lifting for about a month and each week i consistently gain about a pound so i assume i'm doing something right. also if it's worth mentioning i'm using two supplements: whey protein and serious mass, which are both ON products. thanks guys.
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could someone please clarify??
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Full Body sessions 3 x week, you may be able to get away with four. If you choose a split routine which is generally not recomended for beginners then you train more. That is the difference between volume and frequency.
Yes change your routine often to avoid plateaus. You may not have to change it as often as monthly. Consistancy is sometimes key. I personally change around every 6 - 8 weeks
Yes change your routine often to avoid plateaus. You may not have to change it as often as monthly. Consistancy is sometimes key. I personally change around every 6 - 8 weeks
Because a lot of them dont know what there doing in terms of making a good split and how to update it as you make progress. I have a friend who is on a so-called split which is...well laking.
It consists of like all 8 chest lifts and biceps and tri work on his "upper-body" days. And on "lower body" days its like leg press and leg extensions.
Dont do that!!^^^
Im not a "beginner" and i do a full-body routein. I prefer FB for cutting and splits for bulking
It consists of like all 8 chest lifts and biceps and tri work on his "upper-body" days. And on "lower body" days its like leg press and leg extensions.
Dont do that!!^^^
Im not a "beginner" and i do a full-body routein. I prefer FB for cutting and splits for bulking
Well, all you need to do to bulk is to eat more than your normal calories and lift heavy weight with a low to mid rep range. It sounds easy but its tough lol
You can bulk on a split or a FBW, u call. I personaly like a split for bulking b/c when I bulk I lift to the point where like... My legs need 2+ days rest
You can bulk on a split or a FBW, u call. I personaly like a split for bulking b/c when I bulk I lift to the point where like... My legs need 2+ days rest
oh ok i see what you mean well maybe this will help. here's my split:
Upper body days (all three sets of twelve and a comfortable weight that forces me to push on the last two reps)
bench press
seated press
preacher curls
hammer curls
the butterfly machine (sorry still learning equipment names)
low row
lat-pulls
--------------------------
Lower body days (all three sets of twelve except abs which are sixteen)
squats
leg extensions
leg curls
decline sit-ups
crunches
"six inches"
this runs me mon-thurs and on fri i do cardio. that's how i've been doing it so far. what do you guys think?
Upper body days (all three sets of twelve and a comfortable weight that forces me to push on the last two reps)
bench press
seated press
preacher curls
hammer curls
the butterfly machine (sorry still learning equipment names)
low row
lat-pulls
--------------------------
Lower body days (all three sets of twelve except abs which are sixteen)
squats
leg extensions
leg curls
decline sit-ups
crunches
"six inches"
this runs me mon-thurs and on fri i do cardio. that's how i've been doing it so far. what do you guys think?
This was my spit when i was bulking. Take in to consideration im pretty much right out of highschool(4 years of track and football) so i do a lot of olympic lifts. IMO there the best thing you can ever do...
Monday:
Hang Snatch-3x5
Hang Cleans-5x5
Bent Over rows-3x10
Pull-ups-3x8
Chin-ups-4x5
Preacher Curls-3x10
Tuesday:
Explosive bench-5x5
Flys-3x10
Incline dumbbell-3x10
Skull Crushers-4x12
Push-downs-3x10
Wednesday:
Squat-4x8 or 8-6-4-4-1+
One Leg Press-5x5 or Pistol
RDL-3x8
Goodmornings-3x5
Next Wednesday:
Deads-5-5-5-3-3
Lunges-3x50yards
Weighted Box Jumps-4x8
Single Leg Extensions-3x10
Thursday:
Bench-8-6-4-4-1(heavy day)
Flys-3x10
Incline-dumbells-3x10
Floor press-8-6-4
Tri-extresions-3x10
Friday:
Power Cleans- 8-6-4-4-1 or Power Snatch 8-6-4-4-1+
Power High Pulls- 3-4x10
Chin-Ups 3x8
Pull-Ups 3x10
Monday:
Hang Snatch-3x5
Hang Cleans-5x5
Bent Over rows-3x10
Pull-ups-3x8
Chin-ups-4x5
Preacher Curls-3x10
Tuesday:
Explosive bench-5x5
Flys-3x10
Incline dumbbell-3x10
Skull Crushers-4x12
Push-downs-3x10
Wednesday:
Squat-4x8 or 8-6-4-4-1+
One Leg Press-5x5 or Pistol
RDL-3x8
Goodmornings-3x5
Next Wednesday:
Deads-5-5-5-3-3
Lunges-3x50yards
Weighted Box Jumps-4x8
Single Leg Extensions-3x10
Thursday:
Bench-8-6-4-4-1(heavy day)
Flys-3x10
Incline-dumbells-3x10
Floor press-8-6-4
Tri-extresions-3x10
Friday:
Power Cleans- 8-6-4-4-1 or Power Snatch 8-6-4-4-1+
Power High Pulls- 3-4x10
Chin-Ups 3x8
Pull-Ups 3x10
Increase the weight and reduce the amount of reps. I mean 3 sets of 12 reps is extremely high for mass gain. Try to stay within 5-8 reps for mass gain.
Since it seems like you workout only during the weekdays, I would recommend working out M, Tu, Th, and F with Wednesday for cardio. Remember to eat properly during the weekend (time off) and it is during your rest phase that your body is growing. Most people reccomend to workout no more than 4 times a week because of this reason; your body needs time off to rest and recovery and it is during this time that your body develope and grow. This whole idea was made popular by Lee Henry.
Since it seems like you workout only during the weekdays, I would recommend working out M, Tu, Th, and F with Wednesday for cardio. Remember to eat properly during the weekend (time off) and it is during your rest phase that your body is growing. Most people reccomend to workout no more than 4 times a week because of this reason; your body needs time off to rest and recovery and it is during this time that your body develope and grow. This whole idea was made popular by Lee Henry.
really? i clicked on one of these links and read somewhere that gaining weight meant you were shooting for more total volume, which meant more reps and less reps was just for all-out strength and i was under the impression that strength alone was more for muscle definition. maybe i misunderstood though. perhaps this could put it in perspective.. i'm about 5'11 with a slender build. when i started i weighed 131lbs and i've worked my way up to just about 135 now. if i did in fact increase weight and lower reps would i see more of a gain?
Normally, or what has been shown in research and in testimonials, is that higher volume will produce muscle gains. For muscle growth, you may want to look into a rep range of 8-12, and a set range of 3-6. I don't see 12 reps as extremely high, but is getting borderline.
Another thing to consider is how much weight you are lifting. Do you know what your %maxes are on your lifts?? This will play a role if you are lifting for hypertrophy or strength or power.
On that note, Strength, in its scientific definition, is simply the body's (or muscle's) ability to produce force. Not much to do with muscle definition. If by definition you mean that you can visually see your muscles better, is a completely diffferent thing, but it's great that you're asking questions.
Another thing to consider is how much weight you are lifting. Do you know what your %maxes are on your lifts?? This will play a role if you are lifting for hypertrophy or strength or power.
On that note, Strength, in its scientific definition, is simply the body's (or muscle's) ability to produce force. Not much to do with muscle definition. If by definition you mean that you can visually see your muscles better, is a completely diffferent thing, but it's great that you're asking questions.
thanks, i would have to say roughly (i haven't done the calculations) i'm doing 80%. yea i'm trying to learn but i keep getting confused. i appreciate everyone's input but it seems like everyone is telling me something completely different from everyone else, lol. so i still don't know where i'm at. my goal is to gain twenty pounds and fill out (larger chest, arms, legs, etc..). so am i sticking with high reps or increasing weight and lowering them for optimal results? i do know for a fact i'm exceeding the calorie intake i need to maintain weight and i assume the little weight i have gained is a good indicator i'm eating well. thanks again.