First and foremost, Hello. This is my first time here, and also my first time motivated to incorporate a workout scheduel in my life. I started going to the gym a couple of days ago and worked out as many muscle groups I could althought I try to target chest, arms, legs, and back the most. Now, is doing this a bad thing? Should I limit working one or two muscle groups per day? I make sure I let my muscles rest fully before going back (usually 3 days for large muscles, and 2 days for smaller muscles. But if the particular muscle is still sore I wait until its not sore anymore). Thanks!
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Fullbody Workouts or?
- Thread starter lnlybreeze
- Start date
lnlybreeze said:First and foremost, Hello. This is my first time here, and also my first time motivated to incorporate a workout scheduel in my life. I started going to the gym a couple of days ago and worked out as many muscle groups I could althought I try to target chest, arms, legs, and back the most. Now, is doing this a bad thing? Should I limit working one or two muscle groups per day? I make sure I let my muscles rest fully before going back (usually 3 days for large muscles, and 2 days for smaller muscles. But if the particular muscle is still sore I wait until its not sore anymore). Thanks!
You need a follow a routine that will make things alot easier. Try this:
Day 1- chest, shoulders, triceps
Day 2- Back, Biceps
Day 3- Legs, Abs
Day 4- HIIT
Day 5- Rest.
And then repeat.
jmanjman47 said:You need a follow a routine that will make things alot easier. Try this:
Day 1- chest, shoulders, triceps
Day 2- Back, Biceps
Day 3- Legs, Abs
Day 4- HIIT
Day 5- Rest.
And then repeat.
If he's a beginner, maybe he shouldn't do strenuous running a day after he works his legs.
quia_pius_es said:If he's a beginner, maybe he shouldn't do strenuous running a day after he works his legs.
yeah i agree, thats a pretty hefty routine for a beginner.
First and foremost, what are your goals lnlybreeze? Do you want to bulk up, or reduce body fat??
If he's a beginner, he shouldn't be working out on a split like that either.
Yes, for a newbie, full body workouts are the best way to get rolling. You'll only do a few sets of each exercise, and only about 6-7 exercises per workout, most of them compound exercises.
An example of a days workout would be:
bench press
pull ups
squats
bent over barbell rows
military press
calf raises
that'll work most of the muslces in your body. bench and military target chest, triceps and shoulders. pullups and barbell rows hit the biceps and back. squats and calf raise work the legs and glutes.
Then just add some abs, and you're complete. Stick to that a few months, then you could start doing upper/lower split.
Yes, for a newbie, full body workouts are the best way to get rolling. You'll only do a few sets of each exercise, and only about 6-7 exercises per workout, most of them compound exercises.
An example of a days workout would be:
bench press
pull ups
squats
bent over barbell rows
military press
calf raises
that'll work most of the muslces in your body. bench and military target chest, triceps and shoulders. pullups and barbell rows hit the biceps and back. squats and calf raise work the legs and glutes.
Then just add some abs, and you're complete. Stick to that a few months, then you could start doing upper/lower split.
I think that for about a month (maybe more) you should do a good full body workout 3 days a week, just to get your muscles used to resistance. After that, your muscles will start adapting and they will really start to grow. Then you can start your concentrating on certain muscle groups (like back days, leg days, whatever.) Here's a pretty simple workout you can do three times a week. I'm putting an emphasis on core exercises because you'll need strong abs and a strong lower back to start doing stuff like deadlifts/squats/BB bent over rows etc.
Reverse Crunches
Twisting Crunches
Back Extensions
DB Lunges
Wall Sits
Calf Raises
Bench Press
DB Shoulder Press
Lat Pulldown
DB Bent Over Row
Reverse Crunches
Twisting Crunches
Back Extensions
DB Lunges
Wall Sits
Calf Raises
Bench Press
DB Shoulder Press
Lat Pulldown
DB Bent Over Row
i say go for a full body routine as well.
aim for about 6 exercises per session, at least 4 being compound.
something like
deadlift
bench press
chin ups
squats
+2 isolated
another day do
dips
military press
squats
bent over rows
+2 isolated exercises
or you could do 5/6 compound exercises. it's up to you. people sometimes like the isolated exercises like tricep extension, hamstring, bicep curl etc and there's no harm in doing them, just make your focus the compound exercises. your arms will grow without having to directly work them - from pull ups, chest press, military press etc.
there are several full body routines on the net, so it might be better to follow a pre-made routine.
chad waterbury has a full body workout here: http://www.t-nation.com/readTopic.do?id=508031
aim for about 6 exercises per session, at least 4 being compound.
something like
deadlift
bench press
chin ups
squats
+2 isolated
another day do
dips
military press
squats
bent over rows
+2 isolated exercises
or you could do 5/6 compound exercises. it's up to you. people sometimes like the isolated exercises like tricep extension, hamstring, bicep curl etc and there's no harm in doing them, just make your focus the compound exercises. your arms will grow without having to directly work them - from pull ups, chest press, military press etc.
there are several full body routines on the net, so it might be better to follow a pre-made routine.
chad waterbury has a full body workout here: http://www.t-nation.com/readTopic.do?id=508031
Wow guys, thanks for the really quick replies! Appreciate it. From what I've read, I am going just do full body workouts for a while until my muscles get used to this. My goals are to gain some muscle mass (not too much though, I really don't like the big bulky look), to get more cutt and to obtain the almighty "six pack" for new years. I'm 18 years old and 5'7, weighing about 123 ish lbs ( I have small bones I guess). I do not look underweight or overweight, but there is a tiny bit of fat I could lose in my stomach. I can already see the top four, but not too much. The bottom two are a lil burried under the phat hehe.
At the gym, I tend to stick to compound exercises like bench/dummbell curls/ mostly machines for my legs and back. I will definately give the exercises you guys mentioned a try. Again, thanks for the help guys. Now onto the hardest part :< DIET!
At the gym, I tend to stick to compound exercises like bench/dummbell curls/ mostly machines for my legs and back. I will definately give the exercises you guys mentioned a try. Again, thanks for the help guys. Now onto the hardest part :< DIET!
Karky said:you might not want to do deadlift and squat on the same days.
yeah, i don't like to put them on the same day either. right now i'm doing full body routine, tues and saturday are squats, thursdays are deads. next month, i'll reverse those...or maybe radically change it. who knows!
jmanjman47 said:You need a follow a routine that will make things alot easier. Try this:
Day 1- chest, shoulders, triceps
Day 2- Back, Biceps
Day 3- Legs, Abs
Day 4- HIIT
Day 5- Rest.
And then repeat.
This is my routine and it works just fine. Just make sure you do at least 2 compound exercises each session.