Help making a lifting schedule...
chrssyeldridge
Posts: 47 Member
Ok so is what I need help with. I am one of the people at the gym that bounces from weight machine to weight machine with no order. I do at least an hour of mixed cardio everyday but how do I make a lifting schedule?? Is there a website to model one after or do I just need to work on one or two area's daily? Any examples or help is greatly appreciated!!
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Replies
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I'm bumping to see the answer!
I too do 60 min of cardio and then just bounce around on the machines until I'm tired. No particular order and no particular reps. I need a schedule as well!0 -
you definitely want to focus on one or two areas each day, leaving a day of rest in between.
For me, I do biceps triceps one day
skip a day
then do shoulders and back
skip a day
then do lats and abs
Just an idea.0 -
http://www.fitclick.com/
This site has lots of exercises and workouts to chose from. Make sure you work the bigger muscles first.0 -
Monday I do arms, Wednesday I do legs, and Friday I do abs/back/core.
I do the machines in order and also throw in some free weights on arms.
abs/back/core I do with a ball etc.
Hope this helps.0 -
I've been preaching the book "The New Rules of Lifting for Women" to all my female clients recently. There are a couple really sound plans in the book, but bigger than just the plans, it finally dispels the myth of women lifting a 5 pound weight about 30 times. In my experience, I thought that was silly for some time now, but thanks to this book, finally saw the science behind it.
As for a schedule to get started, I use the BodyOpus plan (modified P90X schedule):
Monday: Chest/Back
Tuesday: Legs/Abs
Wednesday: Shoulders/Arms
Thu: REST/Yoga
Friday: Full Body (1-2 sets per major body part)
Sat-Sun: REST/Carb Load
Steve
KnightFit.com0 -
0
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you definitely want to focus on one or two areas each day, leaving a day of rest in between.
For me, I do biceps triceps one day
skip a day
then do shoulders and back
skip a day
then do lats and abs
Just an idea.
Looks like you do back twice (back and lats) and are missing a chest workout?0 -
I do a modified circuit that does a whole body workout in about 30 minutes. Try to do 3 exercises per muscle group, the order is: Chest, shoulders, back, arms, legs, Abs.0
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The easiest way without going into lots of detail is go out and get the Body For Life book. Its got a pretty solid weight lifting routine that covers the basics which should be suitable for most people.
Beyond that your question is pretty open ended. Developing a weight training program can vary based on our goals and equipment available.
Another suggestion is to find a good personal trainer in your area to get you started. I wouldn't use the typical ones that work directly for the gym. Find a private one that is reputable in your area. This is the ideal route to take. It will cost you a bit of money but it will be well worth it in the long run.0 -
Hi
I tend to stick to a schedule a trainer (a very good trainer) gave me several years ago. I will try and post it on here.
As for "areas" to work on. You should always do one of each (push and pull.) I like to do chest and triceps one day; back and biceps one day; legs and shoulders one day and always do some abs with each. I warm up for 5 minutes (a jog or run) then hit the weights. I would find exercises that are in each "body" category (there are websites, books, etc) and do 15 reps each of 3 sets and do alternate between 3 sets. For example, do a chest exercise then tricep then chest (15 reps each) then repeat those 3 exercises again and then again. I'd try and do 4 groups of exercises. Ugh I hope I'm explaining this easily enough! sorry!!
If I made sense, please continue reading lol... I would like to get in 45-60 minutes of strength training on those weights days and do a shorter cardio. Other days at least 60 cardio. SO THIS IS WHAT I DO everyone may have different ideas!
I'll try and post that schedule
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As a side note, try to use a schedule put together by a trainer or expert, that will allow progression and change up from time to time. It avoids plateaus and keeps you moving. When I see plans that my clients put together, they almost always target smaller muscles too much. An example of being more productive is doing heavy reverse lat pull-downs instead of just bicep curls. Email me if you're looking for more in depth info on putting plans together.0
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Here's mine:
Sunday: Chest and back
Monday: Legs
Tuesday: Shoulders, biceps and triceps
Wednesday: Rest day or light workout day
Thrusday: Chest and back
Friday: Legs
Saturday: Shoulders, biceps and triceps
30 minutes everyday: Cardio after weight training
Abs 3x's/week0 -
On Monday I do chest, Wednesday I do arms (bis and tris) and Friday I do back and shoulders.
Try to use free weights instead of machines.0 -
HAHA yeah I am not one of those doing a 5lb dumbell for an hr!0
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Something that alot of people are having success with is circuit training. Excercises in a predetermined order with 2 to 3 sets in succession with little recovery. You keep your heart rate as close to the fat burning zone as you can.
It's quick and effective. A few years ago they were high rep/ low weight sessions. Now they are more moderate with weights that you do in the 8-10 rep range so that you gain a little muscle (no you won't bulk up)
I have used this myself recently....for a routine that is tailored more for women I would look up some fitness magazines or go to boeybuilding.com and search their supersite. It has info for more than bodybuilding.0 -
Something that alot of people are having success with is circuit training. Excercises in a predetermined order with 2 to 3 sets in succession with little recovery. You keep your heart rate as close to the fat burning zone as you can.
It's quick and effective. A few years ago they were high rep/ low weight sessions. Now they are more moderate with weights that you do in the 8-10 rep range so that you gain a little muscle (no you won't bulk up)
I have used this myself recently....for a routine that is tailored more for women I would look up some fitness magazines or go to boeybuilding.com and search their supersite. It has info for more than bodybuilding.
Tthis can be done 2 times per week for your whole body and get you good results.0 -
If you have a smart phone try the jefit app..there web forum has several pre set workouts .0
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I sometimes do a full body circuit to mix things up but usually I rotate through the p90x work outs (not using the videos) at the gym twice a week (monday and friday). p90x is a great program if you are just starting with lifting and give great results.0
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Here is my schedule, however it varys some days due to work.
-Monday
bench or chest press machine (depends on if I'm alone)
incline bench
free weight press
tricept pull machine
fly machine
pullups (on machine that helps)
crunchs/sitpus between sets
-Tuesday [this is a squadron pt day and some of this may vary]
fly machine backwards
deadlift
row machine
diverging lat pulldown machine
free weight pull
crunchs/situps between sets
-Wednesday
military press (free weight)
shrugs
side lift (free weights)
front lift (free weights)
dips (on machine or from a bench)
tricept pull machine {there are different ways to use it front, back, side}
crunchs/situps between sets
-Thursday
i don't have all the machines names yet- will get that today, but this is my leg day so--
squats
calf raises etc
-Friday
this is squadron pt day and what I missed on Tuesday will move in here
I also do cardio each of these days. On the sets I do 3-4 sets of 10 each and usually vary the weight starting lower and doing more. Ex: 1) bench bar 2)bench bar +5 3) bb+7 4)bb+10... I'm a weakling0 -
As you can tell there are many different approaches to resistence training none better or worse than the other. There are super sets, drop sets, high reps lighter weights or heavey weights, less reps more sets. It really depends on your goals and your preference. Most folks are just looking to tone up if that is the case you will find your niche that works for you.
Couple things to remeber, POsture Posture Posture and rest0 -
Here is my schedule, however it varys some days due to work.
-Monday
bench or chest press machine (depends on if I'm alone)
incline bench
free weight press
tricept pull machine
fly machine
pullups (on machine that helps)
crunchs/sitpus between sets
-Tuesday [this is a squadron pt day and some of this may vary]
fly machine backwards
deadlift
row machine
diverging lat pulldown machine
free weight pull
crunchs/situps between sets
-Wednesday
military press (free weight)
shrugs
side lift (free weights)
front lift (free weights)
dips (on machine or from a bench)
tricept pull machine {there are different ways to use it front, back, side}
crunchs/situps between sets
-Thursday
i don't have all the machines names yet- will get that today, but this is my leg day so--
squats
calf raises etc
-Friday
this is squadron pt day and what I missed on Tuesday will move in here
I also do cardio each of these days. On the sets I do 3-4 sets of 10 each and usually vary the weight starting lower and doing more. Ex: 1) bench bar 2)bench bar +5 3) bb+7 4)bb+10... I'm a weakling
You may want to move your pull ups to Tuesday as you are working your back on Monday and Tuesday as pull ups work the back muscles.0 -
There are lots of different ways to set up your schedule. It really depends on what you are trying to accomplish.
For example, if you're trying to build muscle, you should plan to consistently work out those muscles (to fatigue) at least three x per week. Your muscles grow while at rest, so it is important to give them a rest of at least 48 hours in between workouts. Protein is the fuel that your muscles grow on, and in order to have a complete and speedy recovery from working out, you should be eating or drinking your protein within 20-45 minutes of exercising.
However, whatever weight and exercise you do, give your muscles rest in between sets.
What I do is 1 set of bench presses, then immeadiately 1 set of squats, followed by a rest (1-2 minutes). then repeat. This is called a super set and it helps me get all the exercises in I want to do in a short time frame. I also like to get my heart rate up. Supersetting is good to build larger muscles as opposed to strictly toning. Right now I am lifting 3x a week (mon, Wed, Fri) and working out chest/ lats /legs on each day using a variety of exercises. I usually do two exercises per body part, and ideally 5 sets of each where I tap out at 6-8 reps. I don't always have time to 5 sets though, so three sets is my 'minimum'.
Another way to lift is with circuit training- better for toning. This is where you have a group of exercises for your whole body, say chest press, lat pull, row, squat, abs etc. then you go from one to the next, doing one set each of about 8 reps, then rest at the end of the circuit. Then you repeat the circuit from the beginning, doing the whole thing three to five times. This is good to get your HR up and burn calories, sort of a combo cardio/resistance training. Good for fat burning, and toning, but usually you use lighter weights in this case.
Hope that helps you!
BTW, I'm not an expert- I suggest you do some research and make sure to use the right form when working out or you could hurt yourself 0 -
If you have a smart phone try the jefit app..there web forum has several pre set workouts .
I just downloaded this app looks like a great one to have THANKS!!! Oh and my goal is to gain muscle!0 -
I've been preaching the book "The New Rules of Lifting for Women" to all my female clients recently. There are a couple really sound plans in the book, but bigger than just the plans, it finally dispels the myth of women lifting a 5 pound weight about 30 times. In my experience, I thought that was silly for some time now, but thanks to this book, finally saw the science behind it.
^ THIS
Great book, great program.
Bodybuilding.com is also a great site when you want to start getting serious about lifting. I spend a lot of time on that site.0 -
A workout plan is really dependent on what your goals are, what equipment you have available, what kind of time you have to spend in the gym, etc. Without knowing all that, I can't really give a specific recommendation. But here are a few rules for designing your program.
1. Never work the same muscle group two days in a row!!!! Most important rule!!! So, you can either break up total body weight training into every other day workouts or you can split the body parts so you can do weights daily without working the same muscle group two days in a row.
2. Pick a weight that is heavy enough to do some good. Light weights aren't going to provide enough stimulus to make changes in the body. If you want to build size in your muscles, the weight should be heavy enough that you can't go over 6 reps. If you are wanting to build strength, the weight should be heavy enough that you can't go over 12 reps. Any weight where you can go on for a while without rest is too light. The last rep of a set should be difficult to complete. Take at least a minute of recovery between sets (up to 5 minutes between sets if you are going heavy with low reps) so that you can let the ATP in the muscles build back up to keep up the activity.
3. Warm up, Do your weights, Follow with cardio, and end with a cool down and stretch. With weight training, specifically weights heavy enough to cause muscular changes in the body, you are primarily breaking down glucose to provide the fuel. Long duration cardiovascular activities are primarily breaking down body fat to provide the fuel. The trick is that in order to break down body fat, the body needs the by products of glucose breakdown to do it, so by doing weights before cardio you have more pyruvate available to keep the fat burning going without having to breakdown more glucose instead of fat while doing cardio. Stretching at the end will help with muscle soreness after weight training.
4. Plan your workouts according to your schedule. If you can only workout 3 days a week and they are back to back days, do a split of muscle groups so that you don't work the same muscle groups two days in a row. If you can only workout every other day, you can do total body training every time you workout.
5. Pick 2-3 exercises for each muscle group, but focus on the large muscle groups and compound movements using multiple muscle groups first. So, squats or bench press would come before calf raises or bicep curls. Use the large muscle groups and compound movements for the majority of your exercise with the smaller muscle groups being a smaller portion of the workout to round it out.0 -
something i need to add to my fitness routine definitely. i have done cardio cardio cardio for years... i think its time!!
xo erin0 -
A workout plan is really dependent on what your goals are, what equipment you have available, what kind of time you have to spend in the gym, etc. Without knowing all that, I can't really give a specific recommendation. But here are a few rules for designing your program.
1. Never work the same muscle group two days in a row!!!! Most important rule!!! So, you can either break up total body weight training into every other day workouts or you can split the body parts so you can do weights daily without working the same muscle group two days in a row.
2. Pick a weight that is heavy enough to do some good. Light weights aren't going to provide enough stimulus to make changes in the body. If you want to build size in your muscles, the weight should be heavy enough that you can't go over 6 reps. If you are wanting to build strength, the weight should be heavy enough that you can't go over 12 reps. Any weight where you can go on for a while without rest is too light. The last rep of a set should be difficult to complete. Take at least a minute of recovery between sets (up to 5 minutes between sets if you are going heavy with low reps) so that you can let the ATP in the muscles build back up to keep up the activity.
3. Warm up, Do your weights, Follow with cardio, and end with a cool down and stretch. With weight training, specifically weights heavy enough to cause muscular changes in the body, you are primarily breaking down glucose to provide the fuel. Long duration cardiovascular activities are primarily breaking down body fat to provide the fuel. The trick is that in order to break down body fat, the body needs the by products of glucose breakdown to do it, so by doing weights before cardio you have more pyruvate available to keep the fat burning going without having to breakdown more glucose instead of fat while doing cardio. Stretching at the end will help with muscle soreness after weight training.
4. Plan your workouts according to your schedule. If you can only workout 3 days a week and they are back to back days, do a split of muscle groups so that you don't work the same muscle groups two days in a row. If you can only workout every other day, you can do total body training every time you workout.
5. Pick 2-3 exercises for each muscle group, but focus on the large muscle groups and compound movements using multiple muscle groups first. So, squats or bench press would come before calf raises or bicep curls. Use the large muscle groups and compound movements for the majority of your exercise with the smaller muscle groups being a smaller portion of the workout to round it out.
WOW that's a ton of info most of it I did not know! Thanks a bunch!!!!!0 -
Great advice is above but I'm going to add the fact that you should tailor your workouts to your personal goals. Please read the books, workout magazines, search the web and ask friends for exercises that are going to provide the benefits you are specifically looking to accomplish. For example: stronger legs, flatter abs, stronger arms, etc… The reason I am encouraging you to educate yourself is because each workout should work a specific area of your body and unless you are concentrating on that specific area during your workout you are losing the benefits of that workout.
A great example is the leg press: http://www.ironmagazineforums.com/training/83354-dos-donts-basic-leg-press.html. I always see people doing this wrong so they are not getting the full benefit of the lift.
After you have started doing the workouts monitor your body against your goals and continue to change workouts as your needs change. For example: I want to get faster, not bigger legs, so I started doing lots of weight with the leg press and started seeing my legs getting stronger and bigger (terrible) so I changed my exercise to more reps at a lower weight and it’s going much better now.
I hope this helps…0 -
Great advice is above but I'm going to add the fact that you should tailor your workouts to your personal goals. Please read the books, workout magazines, search the web and ask friends for exercises that are going to provide the benefits you are specifically looking to accomplish. For example: stronger legs, flatter abs, stronger arms, etc… The reason I am encouraging you to educate yourself is because each workout should work a specific area of your body and unless you are concentrating on that specific area during your workout you are losing the benefits of that workout.
A great example is the leg press: http://www.ironmagazineforums.com/training/83354-dos-donts-basic-leg-press.html. I always see people doing this wrong so they are not getting the full benefit of the lift.
After you have started doing the workouts monitor your body against your goals and continue to change workouts as your needs change. For example: I want to get faster, not bigger legs, so I started doing lots of weight with the leg press and started seeing my legs getting stronger and bigger (terrible) so I changed my exercise to more reps at a lower weight and it’s going much better now.
I hope this helps…
I am looking to gain stronger legs but lose the jiggle they currently have! Flatten my abs and thin out my arms..0 -
I've been preaching the book "The New Rules of Lifting for Women" to all my female clients recently. There are a couple really sound plans in the book, but bigger than just the plans, it finally dispels the myth of women lifting a 5 pound weight about 30 times. In my experience, I thought that was silly for some time now, but thanks to this book, finally saw the science behind it.
As for a schedule to get started, I use the BodyOpus plan (modified P90X schedule):
Monday: Chest/Back
Tuesday: Legs/Abs
Wednesday: Shoulders/Arms
Thu: REST/Yoga
Friday: Full Body (1-2 sets per major body part)
Sat-Sun: REST/Carb Load
Steve
KnightFit.com
I LOVE this book!! So much info and the routines are easy to follow...now I didn't say the workout was easy just the way it's laid out and it makes so much sense. I have been a believer of women lifting like men for a couple years now and have been practicing it with awesome results!!!0
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