We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

Will working out 4x/week be effective?

blopmiyers
blopmiyers Posts: 195 Member
edited December 2024 in Fitness and Exercise
I'm new to lifting. I started out doing it 5x a week but haven't really noticed results in my upper body so I figured I was overtraining that (3x a week for upper body) I would like some advice to see if this looks any good.

Monday: Legs 45mins
Tuesday: Upper Body 45 mins
Wednesday: Rest
Thursday: Core 15 mins
Friday: Upper Body
Weekend: Rest

I'm 19, 140 lbs, 5'8" and am currently consuming 2550 calories a day. Thank you!

Replies

  • Erik8484
    Erik8484 Posts: 458 Member
    What kind of results are you looking to see?
  • lauraemily84
    lauraemily84 Posts: 140 Member
    Hi - sorry I just wanted to jump in and ask for advice too! I've just started weights at home recently I have the small ones u have in each hand ( sorry not sure what there called) I have 10lb weight on each hand is this too much to start with? I just do squats and lift the weights, holding each arm out for a few seconds and just moving my arms up and down is this adequate? I'm currently trying maintaining, just want to tone up more as I feel my tummy and legs have some fat I need to loose, also want to tone my arms esp under bingo wing area as that's not very toned. Any advice ? Many thanks x
  • tnicholas12
    tnicholas12 Posts: 3 Member
    Well, it really depends on the goal that you're trying get. Are you hoping for mass or definition?

    The advantage of being a new lifter is definitely the immediate change that comes with your body's response to all the new stimulus.
  • TheRootofGroot
    TheRootofGroot Posts: 118 Member
    Currently what I am doing.
    Mixing up two days heavy and two days volume, all four in a row and three days off.
    During my cut I did 6 days a week.
    Just need to adjust your calorie intake to reflect your activity level.
    I'd say the minimum for consistent results and making new achievements is 3 times a week.
  • cgvet37
    cgvet37 Posts: 1,189 Member
    It does not matter how much you work out. Quality over quantity.
  • TheRootofGroot
    TheRootofGroot Posts: 118 Member
    cgvet37 wrote: »
    It does not matter how much you work out. Quality over quantity.

    That is very true.
    I've know guys that'll do things like disorganized full body workouts 5 times a week, and months later they look no different.

    Plus I constantly observe others in the gym with form that doesn't contribute to the body part they seek to stimulate and will likely just end in imbalances and injuries.
  • blopmiyers
    blopmiyers Posts: 195 Member
    tnicholas12 wrote: »
    Well, it really depends on the goal that you're trying get. Are you hoping for mass or definition?

    The advantage of being a new lifter is definitely the immediate change that comes with your body's response to all the new stimulus.

    I am trying to get mass.
  • sammyliftsandeats
    sammyliftsandeats Posts: 2,421 Member
    If you are new to lifting, you should get on a structured progressive linear program.

    I don't know if the hypertrophy ones are aimed at beginners but you could always do Stronglifts or Starting Strength for a bit to get a foundation and then move on to another program.
  • TheRootofGroot
    TheRootofGroot Posts: 118 Member
    Definitely seems like a wise idea to focus on compound movements before jumping into isolation work and 6 day splits.

    If you're new to lifting and figure out how to conservatively bulk you'll make crazy muscular gains in your first 6 months if you learn the squat and deadlift.
  • jemhh
    jemhh Posts: 14,261 Member
    New lifters are usually better off following an actual established lifting program rather than making up their own programs. Follow a program that tells you what to do, how often to do it, and how many sets/reps to do. Results are long term, not immediate or short term, and screwing around making up your own plan may delay you in getting what you want.
  • blopmiyers
    blopmiyers Posts: 195 Member
    Alright I'll go look at a few programs. Thanks for the advice guys :)
This discussion has been closed.

Categories