weight lifting advice needed!

mscott10184
mscott10184 Posts: 16
in Getting Started
ok so I've been going to various gyms over the last decade and I have been given alot of conflicting advice about how to lift weights. heres what I've been told in terms of grouping muscle workouts

1. chest and triceps, back and biceps, legs and shoulders
2. chest and shoulders, back and legs, core and arms.
3. go every day and work on one muscle group to failure.
4. 10 minute warm up and do your whole body using just your body as resistance. ie body weight squats, pull ups etc.

now i've started again and I have so much information in my head about what to do that I can't establish a consistent weekly workout programme. I can only do weights twice a week as I do cardio on other nights during team sports.

does anyone know what's the best way to go?

Replies

  • DirtyCurvesAhead
    DirtyCurvesAhead Posts: 121
    Those are all just different ways to split up the workout. None of them are wrong. Pick the one that fits best into your life and run it for 12 weeks.

    Make sure you're progressively increasing the weights and you are golden.
  • mscott10184
    mscott10184 Posts: 16
    Happy days, thanks. what about time in the gym. sometimes I would do a session in 35-40 minutes and Ive completed all the exercises for the muscle group I'm working on that day. other days i'm there for over an hour? is it more about the burn rather than time spent?
  • DirtyCurvesAhead
    DirtyCurvesAhead Posts: 121
    My gym sessions never exceed 90min and that includes 15min warm up and 15min stretching after. Hit the muscles and get out and on with your day.
  • gypsyone96
    gypsyone96 Posts: 61 Member
    Check out LDNM's program for beginners and branch out once you get more comfortable. The program is spread out into three days (every week). I bike or spin every day of the week except two so I do 1.5 days of the program at once.
  • Chadomaniac
    Chadomaniac Posts: 1,785 Member
    My gym sessions never exceed 90min and that includes 15min warm up and 15min stretching after. Hit the muscles and get out and on with your day.

    100% agreed
  • bluetuesday5
    bluetuesday5 Posts: 99 Member
    What are your goals? Full body routines are generally the most effective because you train each part 3x a week, it is generally less often on a split.
  • mscott10184
    mscott10184 Posts: 16
    warm ups and stretching afterwards is something ive never done. does it make a difference weight loss wise or is it just so you dont injure yourself while training and dont feel as sore the next day?
  • bluetuesday5
    bluetuesday5 Posts: 99 Member
    Happy days, thanks. what about time in the gym. sometimes I would do a session in 35-40 minutes and Ive completed all the exercises for the muscle group I'm working on that day. other days i'm there for over an hour? is it more about the burn rather than time spent?

    It is more to do with how much weight you lift, for how many reps, and your nutrition.
  • bluetuesday5
    bluetuesday5 Posts: 99 Member
    warm ups and stretching afterwards is something ive never done. does it make a difference weight loss wise or is it just so you dont injure yourself while training and dont feel as sore the next day?

    They are important for injury prevention and optimal performance. Warm up sets help get your nervous system ready to lift heavy weights. A bit of cardio helps warm up your joints and ligaments. Stretching gives you the flexibility to do exercises with proper form ie a deep squat with a flat back.
  • mscott10184
    mscott10184 Posts: 16
    My goal is just to strip away the fat. I'm pretty solidly built, 6'6" tall and 19 stone in weight. people i talk to say i dont really need to loss weight as i look in proportion to my height but they dont see what i see under my clothes. i want to retain my muscle mass though otherwise i'd just cardio every day.
  • BernadetteChurch
    BernadetteChurch Posts: 2,210 Member
    Check out Stronglifts 5X5. It's a great program and you'll see and feel real progression with just compound lifts.
  • bluetuesday5
    bluetuesday5 Posts: 99 Member
    My goal is just to strip away the fat. I'm pretty solidly built, 6'6" tall and 19 stone in weight. people i talk to say i dont really need to loss weight as i look in proportion to my height but they dont see what i see under my clothes. i want to retain my muscle mass though otherwise i'd just cardio every day.

    Alright, fairly similar situation to what I was in then. Stronglifts is a good recommendation, the problem you will have is after a while you won't be able to progress on a deficit. If you are happy to just maintain your strength once you reach this stage then it will be fine for that purpose. When I started a 5x5 style program at 6'0 and 17 stone a couple years back I stayed the same weight but noticed a big decrease in waist size.
  • DirtyCurvesAhead
    DirtyCurvesAhead Posts: 121
    My goal is just to strip away the fat. I'm pretty solidly built, 6'6" tall and 19 stone in weight. people i talk to say i dont really need to loss weight as i look in proportion to my height but they dont see what i see under my clothes. i want to retain my muscle mass though otherwise i'd just cardio every day.
    If you're happy with you're weight eat to maintain and lift heavy to strengthen the muscle.
  • mscott10184
    mscott10184 Posts: 16
    Brilliant, cheers! busting to get to the gym today now! ha ha, have to remember to warm up and stretch though. thanks for all the advice. got alot of info straightened in my head!
  • erickirb
    erickirb Posts: 12,294 Member
    I would suggest 3 full body days focusing on compound lifts (starting strength, stronglifts 5x5)
  • geebusuk
    geebusuk Posts: 3,348 Member
    Another call for starting strength or strong lifts.

    As above; don't expect to progress too much on a deficit (you may get initial strength gains).

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