Beginner strength training help PLEASE!

bbahmer377

What is a basic strength training schedule for beginners? I know you need to work muscles that lie opposite on the body. Ex. chest and back on the same day, but what else? I have a gym membership and uually just end up working all upper body or all lower body doing whatever machines I feel like. All the machines have picures as to which muscles they work, so I feel like could be doing a much better job. Any advice? I just need a simple week example of which muscles to work each day. Thanks in advance for any advice!!!

Teksavvy

Someone posted this yesterday or day before --> http://www.fitstudio.com/workouts_and_programs/facets
They have workout programs from beginner to advanced. I've never heard of them before this but I'm glad to have the information.

Rompa_87

Especially for weight loss full body circuits are pretty effective.

For example one day could be chest back legs (E.g., Bench Press, Bent Over Row, Squat or Pushups, Horizontal Rows and Deadlifts)

Another day could be Assisted Pullups, Dips and Deadlifts etc.

So one week could be;

Day 1: Bench Press (5 sets of 6-10 reps), Bent Over Rows (5 sets of 6-10 reps), Squats (5 sets of 6-10 reps)
Day 2: Assisted Pullups (5 sets of 8-12 reps), Horizontal Rows (5 sets of 8-12 reps), Deadlifts (5 sets of 10-12 reps)
Day 3: Pushups (5 sets of as many reps as possible AMRAP), Horizontal Rows (5 sets of AMRAP) and Bodtweight Squats (5 sets of amrap)

Will get the whole body fired up

EuroDriver

use as much free weights as you can... whats your goal? strengh, size, or loose fat... all this determines your rep range, how many sets, how many excersise per muscle... just bench press for chest, just rows for back... you wont see results for a very long time...

Rompa_87

use as much free weights as you can... whats your goal? strengh, size, or loose fat... all this determines your rep range, how many sets, how many excersise per muscle... just bench press for chest, just rows for back... you wont see results for a very long time...

Again it will depend on your goals like EuroDriver says.

But considering bench, pushups, rows and dips work most of your upper body and the largest muscles if you want to burn the most energy in a time efficient manner they are the exercises of choice. It would be different if you were a bodybuilder

EuroDriver

yes, they are the "main" compound movements.. bench and dips are my 2 favorite things in the gym... but seeing from alot of people they want results ASAP... but don't realize how many hours you need to put in to get there fast... so it does come down to your goal, your time, your motivation and self discipline

jessicarn76

I use a trainer at my gym. She's big on muscle confusion. Don't do the same thing every time. I never used machines, all free weights, floor exercises, medicine balls, etc.

lilRicki

i use bodybuilding.com to get routines...and a guy on there thkelly..he's like my online personal trainer lol women's health is also a good reference

gothicprophet

Personally, I'm just doing body weight exercises like those found in "Convict Conditioning", they seem to be doing just fine for me.