I hope this is not asking for too much..

J

jay99

0
i do work out in my house i have a gym.. bench press,,, free weights.. tredmill coming and have a curling bar aswell as one of those blue ab things lol not sure what there called..

heres my problem.. i dont know how often i should be working out and when i do work out what i should be doing.. like which i should be using and for how much..
i dont wanna go heavy right off the bat so i started lifting 65 lbs plus the bar not sure how much that weights im gunna take a wild guess and say 5 pounds? not sure. i know this is probably asking A LOT but i was curious/hoping that someone would be able to help me out so i know mon-fri how much i should be doing of what.. i want to make myself a schedual but not sure how to start it..

thanks in advance..
 
In my opinion, you should either do a full body routine every other day, or 3 days a week like monday, wednesday, friday.

If you want, you can create a split routine instead, which would hit different parts on different days , ie: chest one day, back another, etc.

Either way, it's important to work your whole body. Now, you may be limited in some equipment, for example, squats are excellent and should be in every routine, but if don't have a squat rack, you either have to just do lunges or make a squat rack.

You should buy a pullup bar if you don't have one, for pullups and chinups, it will go between a doorway or two posts.

I would check out this for some basic ideas and routines...
http://www.exrx.net/WeightTraining/Instructions.html

Chad Waterbury's full body routine, it might be called total body training is good as well. It focuses on doing 4 compound lifts each workout, and two extras (an isolation usually)
 
It's best to have a 3-day or 4-day structured around the basic six movement patterns:

  1. Horizontal push (bench press)
  2. Horizontal pull (BO rows)
  3. Vertical Push (shoulder press)
  4. Vertical pull (pull-ups)
  5. Quad dominant (squat)
  6. Hip dominant (deadlift)

I do a push/pull scheme in a 4-day split, like so:

Mar 12 - Apr 8
A1: Back Squat/Lunge, Shoulder Press (DBs)
A2: Flat bench press, Seated Calf raises
B1: Deadlift, Chin-ups
B2: BO Row (pronated), Lower Torso Russian Twist.

NOTE: I add calf and ab work because calves don't get worked in any of these and a strong core is so important for so many reasons.

Day 1: A1@4x6, A2@8x3 +25% load
Day 2: B1@4x6, B2@8x3 +25% load
Day 3: rest or HIIT or SS cardio.
Day 4: A1@8x3 +25% load, A2@4x6
Day 5: B1@8x3 +25% load, B2@4x6
Day 6: Rest or HIIT or SS cardio.
Day 7: Rest

It's actually more complicated then this, but I didn't want to copy it over verbatim as it would take on hour to fix up so it looked right.

However, a four day isn't the only one available. I've done three day full bodys designed around the ABA/BAB ideology as well. it owuld look something like so:

Week 1:
Day 1: A@5x5
Day 2: Rest, SS Cardio or HIIT
Day 3: B@8x3
Day 4: Rest, SS Cardio or HIIT
Day 5: A@3x12
Day 6: Rest, SS Cardio or HIIT
Day 7: Rest

Week 2:
Day 1: B@5x5
Day 2: Rest, SS Cardio or HIIT
Day 3: A@8x3
Day 4: Rest, SS Cardio or HIIT
Day 5: B@3x12
Day 6: Rest, SS Cardio or HIIT
Day 7: Rest
 
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* Monday 4x6 - 4sets of 6reps

1. Horizontal push - bench press
2. Horizontal pull - Bentover rows
3. Quad dominant - (squat)
4. Hip dominant - Good morings

* Wedesday - 2x12

1. Horizontal push - Incline bench press
2. Horizontal pull - Chinup
3. Quad dominant - Lunge
4. Hip dominant - Powerclean

* Friday - 3x8

1. Horizontal push - Dip or a DB bench press
2. Horizontal pull - One arm DB row
3. Quad dominant - Front squat
4. Hip dominant - Deadlift

* You can throw in some bicep, tricep, shoulder or calf workout after each session but limit it to 2 excercises each session.

It might not look like much but your a newbie and you have to increase your work capacity - Once you get into your training career, if you do, you can increase the amount of volume to specific goals.*
 
jay99 said:
it looks like it would help but not sure how to read it
Click to expand...


I'm just showing an example. You have a lot to learn about sets and reps, load, tempo, rest periods, etc.

I'm not flaming, but there is simply a lot involved.

Start here: ""
 
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