How often should Lift Wieghts
goodoboy25
Posts: 17
My current work out schedule is this:
Monday: Chest, Triceps, Abs
Tuesday :Back, Biceps, Abs
Wed: Rest
Thur: Shoulders Legs, Abs
Friday: Chest, Triceps, Abs
Sat: Back, Biceps, Abs
Sun: Rest.
With this plan, I don't have much time for family tasks at night, so I am thinking of reducing to this with more rest days
Sunday: Chest, Triceps, Abs
Monday : rest (mild run)
Wed: Back, Biceps, Abs
Thur: rest
Friday: Shoulders, Legs, Abs, Traps
Sat: rest
Sun: repeat with Chest, Triceps, Abs and continue
Questions:
1. I am not sure which is better. Ideally, I want to be in the gym 3-4 times a day for 1 hour.
My goal is lose about 5 lbs and muscle build to lean
Any help would be great. Thank you.
Monday: Chest, Triceps, Abs
Tuesday :Back, Biceps, Abs
Wed: Rest
Thur: Shoulders Legs, Abs
Friday: Chest, Triceps, Abs
Sat: Back, Biceps, Abs
Sun: Rest.
With this plan, I don't have much time for family tasks at night, so I am thinking of reducing to this with more rest days
Sunday: Chest, Triceps, Abs
Monday : rest (mild run)
Wed: Back, Biceps, Abs
Thur: rest
Friday: Shoulders, Legs, Abs, Traps
Sat: rest
Sun: repeat with Chest, Triceps, Abs and continue
Questions:
1. I am not sure which is better. Ideally, I want to be in the gym 3-4 times a day for 1 hour.
My goal is lose about 5 lbs and muscle build to lean
Any help would be great. Thank you.
0
Replies
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Have you looked into an upper/lower split? I am doing one that has a power day and a hypertrophy day. If you want to lose b/f simply add a little cardio and reduce your cals some. Here is the basic template of my routine.
Mon: bench 4x5, supported rows 4x5, standing overhead press 4x5 rest about 3 min between sets
Tues: Squat 4x5, deadlift (any variation) 4x5, seated calf raises 4x5 rest about 3 min between sets
Wes: rest or cardio
Thurs: back exercises- 2 exercises of your choice 3x8-12, chest exercises- 2 exercises 3x8-12, lateral raises 3x8-12, rear delt flys 2x8-12, trap exercise 3x8-12, bis 3x8-12, tris 3x8-12 rest 1.5 to 2 min for chest, back and shouders and 1 to 1.5 for traps and arms
Fri: leg press or front squats 3x8-12, lunges 3x8-12, leg curls 3x8-12, standing calf raises 3x8-12 rest 1.5 to 2 min.
Sat rest or cardio
Sun rest or cardio.
You could also do one day on, one day off.0 -
Have you looked into an upper/lower split? I am doing one that has a power day and a hypertrophy day. If you want to lose b/f simply add a little cardio and reduce your cals some. Here is the basic template of my routine.
Mon: bench 4x5, supported rows 4x5, standing overhead press 4x5 rest about 3 min between sets
Tues: Squat 4x5, deadlift (any variation) 4x5, seated calf raises 4x5 rest about 3 min between sets
Wes: rest or cardio
Thurs: back exercises- 2 exercises of your choice 3x8-12, chest exercises- 2 exercises 3x8-12, lateral raises 3x8-12, rear delt flys 2x8-12, trap exercise 3x8-12, bis 3x8-12, tris 3x8-12 rest 1.5 to 2 min for chest, back and shouders and 1 to 1.5 for traps and arms
Fri: leg press or front squats 3x8-12, lunges 3x8-12, leg curls 3x8-12, standing calf raises 3x8-12 rest 1.5 to 2 min.
Sat rest or cardio
Sun rest or cardio.
You could also do one day on, one day off.
Thank you for sharing.
I prefer to do one day on and one day off. But is it good to let the muscles (chest) go 7 days with out work?0 -
Everyone is different but for most if not all working each muscle group directly or indirectly twice per week or ever 4 days seems to give the best results. I tried training each bodypart once per. week but I felt that was too long to rest the bodypart.0
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My current work out schedule is this:
Monday: Chest, Triceps, Abs
Tuesday :Back, Biceps, Abs
Wed: Rest
Thur: Shoulders Legs, Abs
Friday: Chest, Triceps, Abs
Sat: Back, Biceps, Abs
Sun: Rest.
With this plan, I don't have much time for family tasks at night, so I am thinking of reducing to this with more rest days
Sunday: Chest, Triceps, Abs
Monday : rest (mild run)
Wed: Back, Biceps, Abs
Thur: rest
Friday: Shoulders, Legs, Abs, Traps
Sat: rest
Sun: repeat with Chest, Triceps, Abs and continue
Questions:
1. I am not sure which is better. Ideally, I want to be in the gym 3-4 times a day for 1 hour.
My goal is lose about 5 lbs and muscle build to lean
Any help would be great. Thank you.
it seems that you really want to develop abs, the workout looks fine just remembering that overtraining can reduce strength/muscle gains, and you shouldn't be doing too much0 -
If you want 3 sessions then a Full Body routine is the way to go. If you want to do 4 sessions then again I would do wither FB or an upper/lower split.0
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You should mention how long you've been lifting for and some numbers and bw as that will give people more of an idea on what to recommend.
Personally, I'd stick to full body compounds 3x a week until you can squat/bench/dead 300/225/400 and then reassess specific targets from there.0 -
Depends on your goals. If you are looking at general fitness, three days a week should be fine. I often follow the BFL routine alternating upper /lower on Mondays / Wednesday / Saturday. I follow the 45 minutes of weights with 20 minutes of high intensity cardio.0
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If you want 3 sessions then a Full Body routine is the way to go. If you want to do 4 sessions then again I would do wither FB or an upper/lower split.
Thank you. I will stick to the 4 day upper/body split. This way I don't have to be in the gym longer than 1.5 hour.
Is this schedule too much overtrain?
Monday: Chest, Triceps, Abs
Tuesday :Back, Biceps, Abs
Wed: Rest
Thur: Shoulders Legs, Abs
Friday: Chest, Triceps, Abs
Sat: Back, Biceps, Abs
Sun: Rest.0 -
Here is my work out, let me know if I am doing something wrong:
Monday: Squats
Tuesday: Squats
Wednesday: Squats
Thursday: Squats
Friday: Squats
Saturday Squats
Sunday: Rest0 -
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You should mention how long you've been lifting for and some numbers and bw as that will give people more of an idea on what to recommend.
Personally, I'd stick to full body compounds 3x a week until you can squat/bench/dead 300/225/400 and then reassess specific targets from there.
I want to reduce my body fat so I can get ripped and more muscles showing. Any help would be good here is me.
Current Weight: 175
height 5-10
body fat now: 16%
goal weight: 170 to 175 (not sure yet, probably in the high 160s)
goal body fat: 9-10%
goal date: sometime in 2013 or early 2014
ideal look: model muscular
I been lifting for about 4-5 months.
I can bench 225 about 3 times. I have not worked on squat and deadlift yet, just all upper body. but i will add in lower body.
Currently, I am on a calorie decrease diet and lifting 4 days a week. I also run on rest days.0 -
I can bench 225 about 3 times. I have not worked on squat and deadlift yet, just all upper body. but i will add in lower body.
Please be joking... do you also only brush the front of your teeth and not the back ones?0 -
Have you tried circut training before? It's a cardio/weight lifting combo. I do that about 3-4 days a week. Try a Boot Camp Class at your gym too if they have it. I personally prefer full-body workouts. Also to build muscle you need protein. I have a protein shake everday after I workout. I hope this helps, and good luck!0
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You should mention how long you've been lifting for and some numbers and bw as that will give people more of an idea on what to recommend.
Personally, I'd stick to full body compounds 3x a week until you can squat/bench/dead 300/225/400 and then reassess specific targets from there.
I want to reduce my body fat so I can get ripped and more muscles showing. Any help would be good here is me.
Current Weight: 175
height 5-10
body fat now: 16%
goal weight: 170 to 175 (not sure yet, probably in the high 160s)
goal body fat: 9-10%
goal date: sometime in 2013 or early 2014
ideal look: model muscular
I been lifting for about 4-5 months.
I can bench 225 about 3 times. I have not worked on squat and deadlift yet, just all upper body. but i will add in lower body.
Currently, I am on a calorie decrease diet and lifting 4 days a week. I also run on rest days.
I will agree with other's here. If you want to look "model" muscular and not like this:
Then I would suggest doing full body exercises and quit that isolation split crap. My workout is Stronglifts 5x5 lift 3 times a week, Workout A: Squats 5x5, Bench 5x5, Row 5x5, Workout B: Squat 5x5, Overhead Press 5x5, Deadlift 1x5. Having NEVER lifted weights, in 8 months I am squatting 265lbs, Deadlifting 280, and Rowing 150lbs. Look into it.0 -
Dat synthol!0 -
I can bench 225 about 3 times. I have not worked on squat and deadlift yet, just all upper body. but i will add in lower body.
Please be joking... do you also only brush the front of your teeth and not the back ones?
I am not joking. hahahhaha, yeah i know it sounds weird. But im learning. That's why I am making plan.
If you have any advice on beginning squat and deadlifts please share.0 -
I can bench 225 about 3 times. I have not worked on squat and deadlift yet, just all upper body. but i will add in lower body.
Please be joking... do you also only brush the front of your teeth and not the back ones?
I am not joking. hahahhaha, yeah i know it sounds weird. But im learning. That's why I am making plan.
If you have any advice on beginning squat and deadlifts please share.
Start by squatting twice a week. Then you don't get to do a single curl or bench till you've at least completed 1 squat day, and 1 deadlift day.
You are WAY out of proportion. If you are benching 225 you should be squatting over 300 by now, and dead lifting in the high 300's at least.0 -
Start by squatting twice a week. Then you don't get to do a single curl or bench till you've at least completed 1 squat day, and 1 deadlift day.
You are WAY out of proportion. If you are benching 225 you should be squatting over 300 by now, and dead lifting in the high 300's at least.
Thank you. how can I get calves like yours? I was born with little calves.0 -
Start by squatting twice a week. Then you don't get to do a single curl or bench till you've at least completed 1 squat day, and 1 deadlift day.
You are WAY out of proportion. If you are benching 225 you should be squatting over 300 by now, and dead lifting in the high 300's at least.
Thank you. how can I get calves like yours? I was born with little calves.
Rock climbing is what I attribute them too, but they will respond to any resistance training.0 -
The best way to start squatting and deadlifting is to check out a few videos or whatever online about form...and then get under the bar and do it.
You don't need a perfect program, but if you're going to be doing barbell work you should squat, and you should do some push moves and some pull moves. That's at a minimum.0 -
Hmm, it seems like you are working abs too much and not chest and biceps enough.0
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I can bench 225 about 3 times. I have not worked on squat and deadlift yet, just all upper body. but i will add in lower body.
Please be joking... do you also only brush the front of your teeth and not the back ones?
That's all people see though, right? Screw the back ones.0 -
You should mention how long you've been lifting for and some numbers and bw as that will give people more of an idea on what to recommend.
Personally, I'd stick to full body compounds 3x a week until you can squat/bench/dead 300/225/400 and then reassess specific targets from there.
I want to reduce my body fat so I can get ripped and more muscles showing. Any help would be good here is me.
Current Weight: 175
height 5-10
body fat now: 16%
goal weight: 170 to 175 (not sure yet, probably in the high 160s)
goal body fat: 9-10%
goal date: sometime in 2013 or early 2014
ideal look: model muscular
I been lifting for about 4-5 months.
I can bench 225 about 3 times. I have not worked on squat and deadlift yet, just all upper body. but i will add in lower body.
Currently, I am on a calorie decrease diet and lifting 4 days a week. I also run on rest days.
@goodoboy - Sounds like you are off to a great start! Ask 10 people for weight lifting advice, and will get 10 different answers. First off, I am neither a bodybuilder or power lifter, but have dabbled in both (as a teenager).
1. If you want to get leaner, you must adjust your diet. Talk to any athlete, bodybuilder, etc. You can't get ripped without the proper diet.
2. Add more cardio. I run between 3 to 6 miles per day, everyday.
3. see all the advice above. In order to grow, your body needs rest. If you just got started twice a week, hitting more body parts is better. You should be sore days after your workout, if so you need rest to build and grow. For me, I lift only once a week.
4. I am wresling coach, ex-MMA fighter, MMA coach. Focus on building a stronger core. Cross fit training, P90x. Abs, back, and legs. Be careful with heavy squats and deadlifts. All of my mentors, now in their 40s and 50s have bad backs, knees, torn triceps, and pecs. Heavy isn't better.
5. Weight lifting increases your metabolic rate, burning more calories. The negative is that you will get hungier, and you will also gain weight.0 -
I want to reduce my body fat so I can get ripped and more muscles showing. Any help would be good here is me.
Current Weight: 175
height 5-10
body fat now: 16%
goal weight: 170 to 175 (not sure yet, probably in the high 160s)
goal body fat: 9-10%
goal date: sometime in 2013 or early 2014
ideal look: model muscular
I been lifting for about 4-5 months.
I can bench 225 about 3 times. I have not worked on squat and deadlift yet, just all upper body. but i will add in lower body.
Currently, I am on a calorie decrease diet and lifting 4 days a week. I also run on rest days.
Ok so if you want to get "model muscular" you're probably not going to be losing a ton of weight. Just be warned, so you don't freak out when you start gaining weight from lifting.0 -
Strong lifts or starting strength.
Calorie deficit
Adequate protein and fat
Patience :-)0
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