New to muscle building

Warrior_Thunder
Warrior_Thunder Posts: 9 Member
in Goal: Gaining Weight and Body Building
Hello All, I am a bit unsure about the muscle building process. The more I research and continue weight lifting, I am learning that the weight gaining is a good thing. This is so different. I worked so hard to loose over 100 pounds and all I ended up with is weakness and excessive skin hanging. I went from over 300 pounds to 220 in 7 years and for the pass six months, I changed my focus to meeting my workout goals and eating more. Well this is the month I weigh myself and take my measurements. I gained 40 pounds and the inches barely moved. I am stronger, have more endurance and love meal prepping now! Currently teaching two water aerobics classes, personal training and coaching our brand's fitness ministry along with working front desk at the gym, I am amazed at my endurance. I am sharing because today I began lifting and I really believe I can keep going. Any insight on how many times per week I should start lifting weights along with my regimen?

Replies

  • Retroguy2000
    Retroguy2000 Posts: 1,848 Member
    You'll get noob gains with just 10+ working sets per week per muscle group, so aim for 10+ for chest, back and legs, especially. Target them at least twice a week. That could mean two full body workouts weekly, or if you're doing more workouts, split it up however you want, with sufficient rest time between large muscle groups like legs. Get about 0.7 grams protein per pound.
  • nossmf
    nossmf Posts: 11,713 Member
    If you're new to lifting, good rule of thumb is 2-3 full-body workouts per week, with at least 48 hours between workouts. I wouldn't start splitting up body parts until you've been lifting for a while, at least six months.

    Welcome to the iron brotherhood!
  • Warrior_Thunder
    Warrior_Thunder Posts: 9 Member
    Ayyyyyeeee thx you! Sound good!!

Categories