Is this a good weight lifting schedule for a beginner?
May.02, 2010 in
abs beginner
Monday: chest, abs
Tuesday:biceps, back, shoulders
Wednesday: calves, quads
Thursday: chest, abs
Friday: biceps, back, shoulders
Saturday: calves, quads
Sunday: rest
May 2nd, 2010 at 11:34 pm
thats fine, but you should work out your triceps a couple times a week as well
May 3rd, 2010 at 12:28 am
too much for a beginner! 2 days of rest is good
and i dont see triceps on that list and u needa tell us how much time ur working out
and how do u work out ur shoulders?
May 3rd, 2010 at 12:41 am
I would switch Wednesday and Tuesday and then Saturday and Friday.
Separate your upper body stuff with a day of leg stuff.
May 3rd, 2010 at 12:50 am
that looks pretty solid. no one area more than a couple times a week, and it looks like you’ve accomplished that. Every once in a while you may wanna take 2 consecutive days off though.
May 3rd, 2010 at 1:04 am
i think that work sure if u have time maybe u should do 30 min or 1 hour everyday or 3 days a week
May 3rd, 2010 at 2:01 am
You look like you have a good plan. But it is best to only work 3 – 4 days. you need to give the muscles a rest.
so pick 3 days that you work certain things and the other days do cardio. If you do not allow for breaks and time off you will burn out easier too.
Many gyms will give a free training talk with a bodybuilder too and that is definitely worth the time. good luck
May 3rd, 2010 at 2:18 am
You need 2 or 3 days rest a week to let your muscles recover.
May 3rd, 2010 at 2:44 am
Your overdoing it, you need to rest more really doing to much is as bad as not doing enough. You may overtrain yourself. Try doing 2 body areas eg Chest/back then have a day off then another 2 areas legs/shoulders etc. Listen to your body and dont forget to train your hamstrings or you will get leg muscle imbalance. You will find a good routine for you in time evryone is different. If ur just starting, go slow or you may burn out – ive done it and it can take 2 weeks of rest to get back to normal. Guys on steroids or advanced lifters can work out every day, but you dont want to be doing that crap. Your body needs time to recover and grow- at least as much or more than you train.
May 3rd, 2010 at 2:48 am
Hi, there!
No.
Beginners should not use split routines of any kind. There’s too much cross-over, and you’ll quickly be overtrained. Instead of getting bigger and stronger, you’ll actually get weaker, smaller, and more sickly.
Instead, do a whole body routine. Focus only on the basic exercises, namely, squats, deadlifts, presses, rows, dips, and chins. (It’s fine, though, to do some minor exercises towards the end of a workout like neck, forearm, rotator cuff, and midsection work.) This will stimulate growth over your whole body.
Use perfect form on every rep of every exercise with as much weight as you can handle. Do not go to failure on squats or deadlights; keep one rep in you for safety.
Once you are able to train intensely enough to stimulate DOOMS (delayed onset muscular soreness), you will notice that you’ll get sore a day or two after training. In order to ensure systemic recover, wait 24 or 48 hours before doing any more strength training.
Understand that you do not grow in the gym. What you do in the gym is to stimulate growth. This means that recovery is as important as exercise.
Think of exercise as like medicine: too little is not effective and too much is counter-productive. The right dose is required.
It’s important to get your other physical habits supporting your training.
For example, get plenty of sleep. Limit your cardio; it’s best to do nothing except brisk walking. Save energy for your strength training.
Eat a meal about every 3 waking hours. Get sufficient protein from natural sources at each meal. ‘Sufficient’ means at least 20 grams or protein per feeding for a male and at least 15 grams or protein per feeding for a female. Drink plenty of water–at least 3 quarts daily.
If you follow this method of training, you will get bigger and stronger.
I hope this helps you.
Train in good health!
All my best wishes.