lifting routine

aetzkorn14

I've been lifting weights for a couple of months and I am loving the progress, however sometimes I get to the gym and cant seem to figure out a good routine. I like to everything on separate days. I'll have a leg day, abs, chest and back, and a shoulder and arm day. I guess my question is, what are your routines when doing your lifting days as far as warm ups, re-maxes, and supersets? I'm wanting to build muscle not just strengthen what I have. Also if you can give any examples if what your leg/arm ect days look like. I want to make sure I am making the most of my time in the gym. I am also currently loosing weight so I am in a caloric deficit and I know that's not necessarily the best conditions for muscle gains but I am trying to carb up before and protein up after. Any and all advice is welcome!

returnonetime

First congrats on starting lifting and I hope you stick with it

Im wondering if there are no replies on this because you are asking for lengthy replies based on peoples entire programs.

Could you maybe tell us what exactly you are doing and we can critique that?

My general advice is that you shouldnt rock up at the gym without a plan. Pick a program and stick with it for 3-6months at least. Your split sounds fine but if you are new to lifting you might see more benefit from a whole body routine 3x a week for a few months. Sounds like what you are doing has worked so far though so I would stick with the split.
I would also say you dont need to worry about maxes, supersets etc. Just keep lifting in the 8-12 rep range for most exercises for 3-4 sets - there are exceptions though so again post your routine.
Personally I would say all beginners should start with stronglifts or starting strength. I know you said hypertrophy not strength, but as a beginner you will build muscle and also develop a really solid platform to build on when you plateau in ~6months.

And finally, dont over do the gym. 45mins is plenty. Recovery is when you build muscle. You are new from what you say so you should be able to build muscle, strength and still lose weight on a healthy diet plan.

aetzkorn14

I honestly haven't lifted a whole lot in the last two-three weeks out side of our strength training class and boot camp which is obviously full body. I will typically go to the gym 6 days a week mostly because I enjoy it, but I am usually there 1hr to 1 1/2 hr. I do take zumba 2-3 times a week as well as a cardio kickboxing and the other two classes I mentioned. I like a big variety. I am thinking however that I would like to start splitting up my cardio for in the morning and then go back 3x's a week for lifting. In my opinion, being slightly bias, I put on muscle rather fast. It could be due to me being a beginner but I was doing pole for a while and was already built some from it. I went in today with no plan but it worked out . I guess my main concern is rest periods and how intense should I be lifting in reference to my max? I have a difficult time waiting to rest between reps. I usually pic three exercises and repeat 3x's through with 10-12reps. Then move on. Does that sound decent?

tomcornhole

I am doing Wendler's 5/3/1 with the Boring But Big accessory on a 4 day split.

Day 1: squats
Day 2: Bench
Day 3: deadlift, rows + biceps
Day 4: Overhead press + triceps

Boring But Big is just adding 5x10x50% max training weight at the end. That's it. Dead simple.

Tom

Capt_Apollo

i don't think you're at the point where you should isolate areas like that. circuit training is great for an overall level of fitness.

http://www.nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/

michael1976_ca

what about looking at bodybuiling.com they have some awesome routines. its free

aetzkorn14

First congrats on starting lifting and I hope you stick with it

Im wondering if there are no replies on this because you are asking for lengthy replies based on peoples entire programs.

Could you maybe tell us what exactly you are doing and we can critique that?

My general advice is that you shouldnt rock up at the gym without a plan. Pick a program and stick with it for 3-6months at least. Your split sounds fine but if you are new to lifting you might see more benefit from a whole body routine 3x a week for a few months. Sounds like what you are doing has worked so far though so I would stick with the split.
I would also say you dont need to worry about maxes, supersets etc. Just keep lifting in the 8-12 rep range for most exercises for 3-4 sets - there are exceptions though so again post your routine.
Personally I would say all beginners should start with stronglifts or starting strength. I know you said hypertrophy not strength, but as a beginner you will build muscle and also develop a really solid platform to build on when you plateau in ~6months.

And finally, dont over do the gym. 45mins is plenty. Recovery is when you build muscle. You are new from what you say so you should be able to build muscle, strength and still lose weight on a healthy diet plan.

I don't really have a routine per say but this is what I did today...
Warm up 7mins on treadmill 15%incline moderate pace but enough to elevate HR
Set 1: 15lb kettle bell shoulder press, reverse lateral raise with a pulley?(not sure what to call it), and cable crossover 3x's though 8-12reps increased weight each time

Set 2: bicep curls with cable and bent over cable rows 3x's thru with crunches and planks in between sets

Set3: Alternating lat raises 15lb (5 each direction), shoulder press with15lb, hammer curl with 15 3x's thru 10reps

Set 4: Tricep kickbacks, bent over rows, both with dumbbell 3x's through

Set 5: Graviton for assisted pull-ups a dips. used over and under grips 5 reps each way so 15reps two times through. Did calf raises in between rests with 50lbs

Set 6: Siting leg press machine: Single leg 20 reps each leg. Then I did 15 rep both legs with 10 reps each leg on leg curl machine and did that 3x's through.

aetzkorn14

i don't think you're at the point where you should isolate areas like that. circuit training is great for an overall level of fitness.

http://www.nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/

We just got the synergy 360 at my gym and I love and use it quite often. I guess my biggest thing was I wanted to gain muscle efficiently. Gaining muscle has helped me loose so much fat and I just wanted it to keep going plus I want to grow my legs but I have to get the fat off first I suppose.