Muscle Groups??
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jackies620
Posts: 37 Member
I finally took the plunge and joined a gym by my house. I'd like to start adding strength training to my routine, not just cardio. My question is, how do I go about setting up a workout plan to correctly work each muscle group? Mainly, which muscle group(s) should I workout together on the same day? I know legs are typically on a day alone, but what about the rest? What do your plans look like?
Thanks!!
Thanks!!
1
Replies
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I don't do seperate leg days.
My plan
Day 1 quads, chest and core
Day 2 hamstring, back and core
Day 3 calves, biceps, triceps and core.
I do a cardio day in between each weightlifting day and rest on sunday.
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In my opinion, unless you are a personal trainer or someone with experience making well-rounded workout plans you shouldn't even try. Additionally, i would advise against trying to do to much accessory work for any perceived "weak areas" as almost all areas are weak when just beginning.
If i were you i would pick one of the plethora of free workout plans out there which include compound lifts and cover all muscle groups for you. That way you don't even have to worry about it or wonder if you're missing something.3 -
I don't have a set day for anything.. I just alternate through each muscle group till they are all done. My weakest muscle group, I hit as often as possible. It looks something like this. Add some cardio and you'll be good to go.
Monday - legs
Tuesday - back
Wednesday- chest
Thursday - shoulders
Friday - legs
Saturday - biceps/triceps
Sunday - rest or restart1 -
rainbowbow wrote: »In my opinion, unless you are a personal trainer or someone with experience making well-rounded workout plans you shouldn't even try. Additionally, i would advise against trying to do to much accessory work for any perceived "weak areas" as almost all areas are weak when just beginning.
If i were you i would pick one of the plethora of free workout plans out there which include compound lifts and cover all muscle groups for you. That way you don't even have to worry about it or wonder if you're missing something.
Agreed.BekahC1980 wrote: »I don't do seperate leg days.
My plan
Day 1 quads, chest and core
Day 2 hamstring, back and core
Day 3 calves, biceps, triceps and core.
I do a cardio day in between each weightlifting day and rest on sunday.
Do you even shoulders though?
Why not just follow a routine that's been proven to work and make a few tweaks of your own?
See post above.0 -
rainbowbow wrote: »In my opinion, unless you are a personal trainer or someone with experience making well-rounded workout plans you shouldn't even try. Additionally, i would advise against trying to do to much accessory work for any perceived "weak areas" as almost all areas are weak when just beginning.
If i were you i would pick one of the plethora of free workout plans out there which include compound lifts and cover all muscle groups for you. That way you don't even have to worry about it or wonder if you're missing something.
This. I choose to pay for my programming because I'm at the point where I need something tailored just to me, and I know if I did my own thing I'd play to my strengths and just let everything else be.3 -
As it sounds like you are a beginner then full body workout x3 a week focussing on the big compound lifts would be my recommendation.
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What he said or consider a push/pull/legs/split. 3 days is plenty for a beginner. Stick to it for at least 12 weeks1
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Most beginners are not ready to properly perform compound lifts. I would suggest hiring or asking a certified personal trainer for assistance. Without knowing your current health staus, previous injuries, medical conditions, movement patterns, etc...it's is difficult to properly and safely prescribe a workout routine tailored to your specific goals.As it sounds like you are a beginner then full body workout x3 a week focussing on the big compound lifts would be my recommendation.
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As a beginner, you are best to do a full body routine that focuses on large compound movements (squat, deadlift, push up, row, etc.). Muscle group splits are not as beneficial for beginners and, to be honest, I wouldn't recommend them unless a person stopped progressing on a full body program.5
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DanielBrunson wrote: »I don't have a set day for anything.. I just alternate through each muscle group till they are all done. %My weakest muscle group, I hit as often as possible. It looks something like this. Add some cardio and you'll be good to go.
Monday - legs
Tuesday - back
Wednesday- chest
Thursday - shoulders
Friday - legs
Saturday - biceps/triceps
Sunday - rest or restart
So legs are your weakest muscle group? That's different.0 -
a typical body builder workout might look something like this:
day one : 20 min cardio, chest, triceps, shoulders and core
day two : 20 min cardio, back, biceps, traps and core
day three : 20 min cardio and all legs and core
day four : rest
When i was body building that was what my workouts roughly looked like. 20 mins cardio ive been told by other weight lifters is a magic number to get your blood pumping the right amount to aid in lifting weights.
What lifts you choose is up to you, there are so many different ones for each body part.0 -
As it sounds like you are a beginner then full body workout x3 a week focussing on the big compound lifts would be my recommendation.DreesPerformanceTraining wrote: »As a beginner, you are best to do a full body routine that focuses on large compound movements (squat, deadlift, push up, row, etc.). Muscle group splits are not as beneficial for beginners and, to be honest, I wouldn't recommend them unless a person stopped progressing on a full body program.
Yes. Yes. Yes.
Full body workout, compound lifts, three times a week.1 -
What about your deltoids, traps, forearms, and glutes? You're missing 1/3 of your body, also you're hitting your biceps 2 days in a row which could be a bit too much volume.BekahC1980 wrote: »I don't do seperate leg days.
My plan
Day 1 quads, chest and core
Day 2 hamstring, back and core
Day 3 calves, biceps, triceps and core.
I do a cardio day in between each weightlifting day and rest on sunday.
If you're just joining a gym and looking for mostly strength building, you should look into beginner strength training programs. Try to avoid creating you're own until you're at least an intermediate lifter; it takes awhile to gain the necessary knowledge to optimize a program. Starting strength, strong curves, and strong lifts 5x5 are all good programs for a beginner.
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There's a book called "New Rules of Lifting for Women" by Alywn Cosgrove and Lou Shuler. It lays out a plan for you. If I remember right it's a 6 month schedule. You can find it on Amazon or I've seen it in some book stores. It's been out for a while now so could probably find it pretty cheap on Amazon. There is even some recipes and how to set up a nutrition plan in there. Good luck!
http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=sr_1_1?ie=UTF8&qid=1464437966&sr=8-1&keywords=new+rules+of+lifting+for+women1 -
What about your deltoids, traps, forearms, and glutes? You're missing 1/3 of your body, also you're hitting your biceps 2 days in a row which could be a bit too much volume.BekahC1980 wrote: »I don't do seperate leg days.
My plan
Day 1 quads, chest and core
Day 2 hamstring, back and core
Day 3 calves, biceps, triceps and core.
I do a cardio day in between each weightlifting day and rest on sunday.
If you're just joining a gym and looking for mostly strength building, you should look into beginner strength training programs. Try to avoid creating you're own until you're at least an intermediate lifter; it takes awhile to gain the necessary knowledge to optimize a program. Starting strength, strong curves, and strong lifts 5x5 are all good programs for a beginner.
So, not to sound completely oblivious, but what are 5x5's?? I've seen this in a lot of posts, but not quite sure what it is.
Thanks so much for your input!!0 -
jackies620 wrote: »
What about your deltoids, traps, forearms, and glutes? You're missing 1/3 of your body, also you're hitting your biceps 2 days in a row which could be a bit too much volume.BekahC1980 wrote: »I don't do seperate leg days.
My plan
Day 1 quads, chest and core
Day 2 hamstring, back and core
Day 3 calves, biceps, triceps and core.
I do a cardio day in between each weightlifting day and rest on sunday.
If you're just joining a gym and looking for mostly strength building, you should look into beginner strength training programs. Try to avoid creating you're own until you're at least an intermediate lifter; it takes awhile to gain the necessary knowledge to optimize a program. Starting strength, strong curves, and strong lifts 5x5 are all good programs for a beginner.
So, not to sound completely oblivious, but what are 5x5's?? I've seen this in a lot of posts, but not quite sure what it is.
Thanks so much for your input!!
5x5 means 5 sets of 5 reps. This is the strength set and rep range. Strong Lifts 5x5 is a program that will help you set up the appropriate weight and add weight each workout.2 -
Hi!
I typically Instruct my clients to have 3 non consecutive, total body workouts per week.
If you're new to exercising try 2 sets of 12 reps
(You know your at a good weight when it starts to burn around 8-9.)2
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