newbie weight lifter...need advice please :)

tarapin

On top of my 45-60 mins of cardio, I just started adding weights to my work out at the gym. I've been working on abs everyday and then working on a different body part, such as legs, biceps, or triceps & deltoids. Does this sound about right or can/should I be doing more. Is working the abs everyday ok? Thank you in advance for any insight!

natekorpusik

I posted this in another forum, but I thought it might be helpful

Monday Through Friday

5:45 = Wake up
6:30 = 2-5 mile run
7:15 = Strength training
Mon: Chest and Triceps
Tues: Back and Biceps
Wed: No cardio, Legs and Shoulders
Thur: Back to the cardio and Abs (3:30 Army Physical Training)
Friday: Full Body strength training
8:45 = Breakfast (Usually protein shake)

Saturday = Day of rest
Sunday = monster run. usually around 10 Miles.

Sometimes I swap things out and sometimes I do more weight training on Saturday or Sunday if I feel up to it.

*** Abs are like any muscle, they need to be rested in order to grow. Everyday might be a bit much. When you are weightlifting you are always activating your core, so in essence you are working your abs to some extent all the time. I do a big abs workout once per week, and then I sprinkle it in at the end of some other workouts depending on time and energy left. Best of luck.

JNick77

I like this program for people that are just starting because it includes videos to demonstrate the exercises and a printable exercise log, it's very "newbie" friendly. :bigsmile:

http://velocity.t-nation.com/free_online_program/sports_body_training_diet_velocity/velocity_diet_30#velocity-training/training-program

Let me know if you have any questions.

ukhennin

Abs are like any other muscle and need to recover, so I wouldn't work them every day. As for the rest, you probably could do two groups a day. There's a ton of different ways to do it so I'm sure you'll get plenty of answers. I started with a 3 day routine where day 1 was chest and biceps, day 2 was legs and shoulders, and day 3 was back and triceps and ab work was done on each day. Oh and I did 3 or 4 different lifts for each body part and 3 sets of each lift. It usually only took me 30 minutes to complete. Hope that helps.

swordsmith

The one thing I found as also a newbie lifter.exerciser is that the human body is great at adapting to repetitious movements. AFter roughly 6 weeks the body will adapt to a new exercise and you will see a decrease in weight loss and/or muscle gain. This is why verteran lifters, etc vary their routine every 6 weeks or so.

Now- you CAN keep workingt he same muscle group (say biceps) if you change up your body position, machine settings, etc. The same holds true for abs- since you dont say what you are doing for your abs I would say that if you do the same thing on the same machine day after day eventually you will gain limited benefit from it. Your other muscle groups, from the info provided, seems like they wouldf be ok if you rotate through them.

For me personally I work a set for 3 weeks. Each set includes an arm group, body group and leg group. After my 3 weeks I switch out the muscle groups being worked OR I do a new exercise set for a previous group (example- for biceps I would go from a machine to free weights).

In the beginning I had no clue really what to do- I finally bit the bullet and hired a personal trainer 1 time per week. My specific instructions were to show me how to work the machines and weights correctly as well as help me refine a work out schedule. Best money I ever spent!

And like the others I rest my muscle groups- I lift Mon/Wed/Fri and an occasional Saturday. I began my lifting career "wailing on my pecs" and ended up injurying my right side by straining a bunch of tendons because I never let my muscles rest. The other days it is cardio and krav maga training. Sunday is a light 2-3 mile hike wearing a 30 pound pack but thats it.

Dragonwolf

What might help, too, is seeing if your gym has personal training sessions and see if you can sign up for a couple to get you started on the basics. They'll not only help you work out a plan, but also make sure you're form is correct, so you're properly working the targeted muscle groups while not risking injury.

bigalfantasy2004

bump