How many times/week per muscle group and what exercises

blopmiyers

I'm new to bulking and gaining muscle. I've recently lost over 75lbs and I want to start gaining muscle now. Thing is, I don't know how many times per week I should train each muscle group. (Legs,arms,abs etc) Also o have no idea what exercises to perform and how many reps. I'm so lost on all of this. Is there a link for beginners or something? Thanks!

chonji4ever

Awesome job on loosing the weight!!! The program that I like the best out there is the Leaner, Bigger, Stronger program. It is a little more modern form of the Bigger Faster Stronger program that one of my conditioning coaches in college followed. I think the website is muscleforlife.com and he has a 12 month program with workouts spelled out for an entire year. This will require access to free weights at a gym to follow the program. I go to the local community gym for $15 per month and it has all the old school free weights that the program uses.

Muscles require 4-7 days to recover from a workout, so anything more is just over training that will keep you from building past "newbie" gains.

Again, 75 pounds is just awesome!!!!

blopmiyers

chonji4ever wrote: »

Awesome job on loosing the weight!!! The program that I like the best out there is the Leaner, Bigger, Stronger program. It is a little more modern form of the Bigger Faster Stronger program that one of my conditioning coaches in college followed. I think the website is muscleforlife.com and he has a 12 month program with workouts spelled out for an entire year. This will require access to free weights at a gym to follow the program. I go to the local community gym for $15 per month and it has all the old school free weights that the program uses.

Muscles require 4-7 days to recover from a workout, so anything more is just over training that will keep you from building past "newbie" gains.

Again, 75 pounds is just awesome!!!!

Thanks! It definitely took me time and dedication to lose that much. I searched what you wrote, it was very informative and easy to follow. Thank you for your input

RoxieDawn

Use this link... You need to do a progressive overload strength training program to grow muscle and will need a calorie surplus. You need to encourage your muscle fibers to grow so the right strength training and calorie surplus is how you do it...

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

SideSteel

chonji4ever wrote: »

Awesome job on loosing the weight!!! The program that I like the best out there is the Leaner, Bigger, Stronger program. It is a little more modern form of the Bigger Faster Stronger program that one of my conditioning coaches in college followed. I think the website is muscleforlife.com and he has a 12 month program with workouts spelled out for an entire year. This will require access to free weights at a gym to follow the program. I go to the local community gym for $15 per month and it has all the old school free weights that the program uses.

Muscles require 4-7 days to recover from a workout, so anything more is just over training that will keep you from building past "newbie" gains.

Again, 75 pounds is just awesome!!!!

Respectfully I would disagree with the bold.

To the OP: You certainly have to consider lifestyle when it comes to planning your gym schedule but I would make a general recommendation that you train the entire body 2 to 3 times per week.

You can do this by training full body sessions 3 days per week, typically with a rest day in between such as:
M/W/F

You can also do something like an upper/lower split 4 days per week such as:
Upper/Lower/Rest/Upper/Lower/Rest/Rest

Of course there are other ways to set that up.

Check out All-Pros Beginner routine (google it). Check out Starting Strength by Mark Rippetoe. Check out Lyle's Generic Bulking Program. Just for some examples to see how things are set up.


Ultimately though, I'd stick to a frequency of 2-3 times per week hitting the entire body. This doesn't mean 2 to 3 sessions per week, it means every body-part gets training stimulus 2-3 times per week.

I have put novices on higher frequency than this and it works very well but you have to set it up properly by managing volume and intensity and it's not something I'd suggest if you aren't familiar with program design.

Hornsby

SideSteel wrote: »

chonji4ever wrote: »

Awesome job on loosing the weight!!! The program that I like the best out there is the Leaner, Bigger, Stronger program. It is a little more modern form of the Bigger Faster Stronger program that one of my conditioning coaches in college followed. I think the website is muscleforlife.com and he has a 12 month program with workouts spelled out for an entire year. This will require access to free weights at a gym to follow the program. I go to the local community gym for $15 per month and it has all the old school free weights that the program uses.

Muscles require 4-7 days to recover from a workout, so anything more is just over training that will keep you from building past "newbie" gains.

Again, 75 pounds is just awesome!!!!

Respectfully I would disagree with the bold.

To the OP: You certainly have to consider lifestyle when it comes to planning your gym schedule but I would make a general recommendation that you train the entire body 2 to 3 times per week.

You can do this by training full body sessions 3 days per week, typically with a rest day in between such as:
M/W/F

You can also do something like an upper/lower split 4 days per week such as:
Upper/Lower/Rest/Upper/Lower/Rest/Rest

Of course there are other ways to set that up.

Check out All-Pros Beginner routine (google it). Check out Starting Strength by Mark Rippetoe. Check out Lyle's Generic Bulking Program. Just for some examples to see how things are set up.


Ultimately though, I'd stick to a frequency of 2-3 times per week hitting the entire body. This doesn't mean 2 to 3 sessions per week, it means every body-part gets training stimulus 2-3 times per week.

I have put novices on higher frequency than this and it works very well but you have to set it up properly by managing volume and intensity and it's not something I'd suggest if you aren't familiar with program design.

^^^ nailed it

kuftae

SideSteel wrote: »

chonji4ever wrote: »

Awesome job on loosing the weight!!! The program that I like the best out there is the Leaner, Bigger, Stronger program. It is a little more modern form of the Bigger Faster Stronger program that one of my conditioning coaches in college followed. I think the website is muscleforlife.com and he has a 12 month program with workouts spelled out for an entire year. This will require access to free weights at a gym to follow the program. I go to the local community gym for $15 per month and it has all the old school free weights that the program uses.

Muscles require 4-7 days to recover from a workout, so anything more is just over training that will keep you from building past "newbie" gains.

Again, 75 pounds is just awesome!!!!

Respectfully I would disagree with the bold.

To the OP: You certainly have to consider lifestyle when it comes to planning your gym schedule but I would make a general recommendation that you train the entire body 2 to 3 times per week.

You can do this by training full body sessions 3 days per week, typically with a rest day in between such as:
M/W/F

You can also do something like an upper/lower split 4 days per week such as:
Upper/Lower/Rest/Upper/Lower/Rest/Rest

Of course there are other ways to set that up.

Check out All-Pros Beginner routine (google it). Check out Starting Strength by Mark Rippetoe. Check out Lyle's Generic Bulking Program. Just for some examples to see how things are set up.


Ultimately though, I'd stick to a frequency of 2-3 times per week hitting the entire body. This doesn't mean 2 to 3 sessions per week, it means every body-part gets training stimulus 2-3 times per week.

I have put novices on higher frequency than this and it works very well but you have to set it up properly by managing volume and intensity and it's not something I'd suggest if you aren't familiar with program design.

This is correct. I still do every body part 2-3 times per week.

psuLemon

SideSteel wrote: »

chonji4ever wrote: »

Awesome job on loosing the weight!!! The program that I like the best out there is the Leaner, Bigger, Stronger program. It is a little more modern form of the Bigger Faster Stronger program that one of my conditioning coaches in college followed. I think the website is muscleforlife.com and he has a 12 month program with workouts spelled out for an entire year. This will require access to free weights at a gym to follow the program. I go to the local community gym for $15 per month and it has all the old school free weights that the program uses.

Muscles require 4-7 days to recover from a workout, so anything more is just over training that will keep you from building past "newbie" gains.

Again, 75 pounds is just awesome!!!!

Respectfully I would disagree with the bold.

To the OP: You certainly have to consider lifestyle when it comes to planning your gym schedule but I would make a general recommendation that you train the entire body 2 to 3 times per week.

You can do this by training full body sessions 3 days per week, typically with a rest day in between such as:
M/W/F

You can also do something like an upper/lower split 4 days per week such as:
Upper/Lower/Rest/Upper/Lower/Rest/Rest

Of course there are other ways to set that up.

Check out All-Pros Beginner routine (google it). Check out Starting Strength by Mark Rippetoe. Check out Lyle's Generic Bulking Program. Just for some examples to see how things are set up.


Ultimately though, I'd stick to a frequency of 2-3 times per week hitting the entire body. This doesn't mean 2 to 3 sessions per week, it means every body-part gets training stimulus 2-3 times per week.

I have put novices on higher frequency than this and it works very well but you have to set it up properly by managing volume and intensity and it's not something I'd suggest if you aren't familiar with program design.

To add onto sidesteel's solid advice, here is a good article on training frequency as it relates to muscle protein synthesis: https://www.muscleandstrength.com/articles/protein-synthesis-muscle-growth-training-frequency


Ideal frequency is around 3x a week. It's not to say you can't do something different (i.e. - body part splits) but if your goal is to maximizing gains, then 2x- 3x a week is ideal.

Mansuklal

I like the OP link posted here. Thank you for this @psulemon. Actually I am looking for the natural way to gain muscle. Hope the above link will help.

ndj1979

SideSteel wrote: »

chonji4ever wrote: »

Awesome job on loosing the weight!!! The program that I like the best out there is the Leaner, Bigger, Stronger program. It is a little more modern form of the Bigger Faster Stronger program that one of my conditioning coaches in college followed. I think the website is muscleforlife.com and he has a 12 month program with workouts spelled out for an entire year. This will require access to free weights at a gym to follow the program. I go to the local community gym for $15 per month and it has all the old school free weights that the program uses.

Muscles require 4-7 days to recover from a workout, so anything more is just over training that will keep you from building past "newbie" gains.

Again, 75 pounds is just awesome!!!!

Respectfully I would disagree with the bold.

To the OP: You certainly have to consider lifestyle when it comes to planning your gym schedule but I would make a general recommendation that you train the entire body 2 to 3 times per week.

You can do this by training full body sessions 3 days per week, typically with a rest day in between such as:
M/W/F

You can also do something like an upper/lower split 4 days per week such as:
Upper/Lower/Rest/Upper/Lower/Rest/Rest

Of course there are other ways to set that up.

Check out All-Pros Beginner routine (google it). Check out Starting Strength by Mark Rippetoe. Check out Lyle's Generic Bulking Program. Just for some examples to see how things are set up.


Ultimately though, I'd stick to a frequency of 2-3 times per week hitting the entire body. This doesn't mean 2 to 3 sessions per week, it means every body-part gets training stimulus 2-3 times per week.

I have put novices on higher frequency than this and it works very well but you have to set it up properly by managing volume and intensity and it's not something I'd suggest if you aren't familiar with program design.

co-sign

pbryd

I'd advise a 3x full body schedule for beginners too. You get to practice the movements 3x weekly, rather than 1x weekly on PPL split (push, pull and legs).