weights

chrisallcock
chrisallcock Posts: 173 Member
edited September 2024 in Fitness and Exercise
ok so ive nearly lost most of my unwanted fat and at the beginning of may im gunna be introducing weightlifting to my programme so my question is what body parts are best to work with...what i mean by this is shud i work my back and bis in one session say and my chest on its own, my shoulders and say triceps in another?...any advice wud be great :)

Replies

  • erickirb
    erickirb Posts: 12,297 Member
    I wouldn't wait until May, you should have included this all along.
    As an example of muscle groups to work together I will give you what P90X does for resistance training
    Month 1
    Monday - Chest and Back
    Wednesday - shoulders biceps and triceps
    Friday - Back and Legs
    Month 2
    Monday - Chest, shoulder and triceps
    Wednesday - Back and Biceps
    Friday - Legs and Back
    Month 3
    Weeks 1 and 3 do months 1 workout
    Weeks 2 and 4 do months 2 workouts

    You can do this with your own exercises, you don't have to follow the program itself. Hope this helps.
  • Steveeee
    Steveeee Posts: 62 Member
    I personally do:

    Chest, tri's and bi's one day.
    Shoulders and back next.
    Core third day.
  • chrisallcock
    chrisallcock Posts: 173 Member
    thanks guys :)
  • chrisallcock
    chrisallcock Posts: 173 Member
    oh also im going for the ripped effect if poss so ive been told heavier weights with lesser reps is best...this right?
  • carl1738
    carl1738 Posts: 444 Member
    oh also im going for the ripped effect if poss so ive been told heavier weights with lesser reps is best...this right?

    That's the way to go to build muscle and strength. Keep doing cardio to burn fat and get shredded.
  • chrisallcock
    chrisallcock Posts: 173 Member
    oh also im going for the ripped effect if poss so ive been told heavier weights with lesser reps is best...this right?

    That's the way to go to build muscle and strength. Keep doing cardio to burn fat and get shredded.


    got it :)
  • bizco
    bizco Posts: 1,949 Member
    This comes from Bret Contreras who is a fitness expert...you can Google him. I'm paraphrasing from an interview he gave:

    Full body workouts are superior for beginners. 4 to 6 full body workouts per week are ideal. Beginners can make good gains from using a relatively light load (50-60% of maximum capability). Gradually increase the load while maintaining ideal technical form. Beginners run the risk of musculoskeletal injury so maximal loading should be avoided right off the bat.

    Beginner routines should consist of mostly compound bodyweight and free weight exercises. Beginners must learn how to control movement through full ranges of motion. The best exercises for beginners are squats, deadlifts, lunges, hip thrusts, push-ups, chin-ups, dips, inverted rows, planks and side planks. Moderate repetition speeds should be used with an emphasis on eccentric control.

    I agree, don't wait until May to start strength-training. Good luck.
  • chrisallcock
    chrisallcock Posts: 173 Member
    i think the reason i waited was i was scared to see the scales go up rather than down seeing as muscle weighs heavier....stupid i know :(
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