Thread: Gopro/Experience weighlifters need Approval

I'd go with a 3-4 day a week routine, this will give you better recovery time than a 6 day week split.

EG 3 day
Mon
Chest/tri/shoulders
Wed
Legs/abs
Fri
Back/bi's

I'd use 3 to 4 exercises for large muscle groups (legs,chest,back) and 2-3 for small (like arms)

As for food, eggs, chicken, tuna, oatmeal are just a couple of good ones.

Here's a link to a site that has discriptions of exercises and muscle groups:
http://www.exrx.net/Lists/Directory.html

This is how my workout is set up

Monday-Chest
Tuesday-Biceps/abs
Wednesday-Rest
Thursday Triceps
Friday-Legs
Saturday-back/shoulders

the guy at your gym who said "it's all about how you eat" has got it partially correct. diet is very important but without proper training and adequate rest you will get nowhere fast.

You will find that there's a lot of people at the gym who don't know what they're talking about....even the big guys. It's confusing when you're just starting out cause everyone's telling you different things.

I suggest you find one person at your gym who you can ask questions to...and that doesn't necessarily mean the biggest person. Evaluate them...are they showing off, using too much weight, using bad form...etc. I would also read as much as you can here where you know you're getting quality, correct information.

As for form, there's a long list of exercises in that link from scotty...use it to make sure you're doing it correctly...form is very important.

I wouldn't work out 6 days a week, that's just not needed. Your current split looks good w/ plenty of rest.

If you want to gain, you do have to eat. If you have to eat meals w/ the rest of your family...breakfast, lunch & dinner, then I suggest including some extra food in between those meals. Make sure you get some good protein in each meal. Things like lean beef, chicken, turkey, tuna. You could also think about adding a meal replacement drink (something w/ carbs) for in between your regular meals.

I like the 4 day per week split with Wednesdays and weekends off. 5 and 6 day a week splits are unecessary unless you are a competitor. Making progress in bodybuilding is a matter of 1) proper training WITHOUT overtraining 2) proper nutrition 3) proper rest 4) patience 5) good attitude.

Do not follow the routines of the pros as they are on steroids and have immeasurable advantages over the natural trainer.

Lifting weights 3-4 days per week is ideal.

Yes, your diet is very important.

I like a 5 day split

The more rest you get between workouts the better the opportunity you will have to grow. 90% of the w/o routines you see people doing in public gyms are copied from magazines. I followed them for five years before I realized I was really overtraining. I was introduced to abbreviated training methods by Stuart McRobert's book "Brawn". He teaches you to w/o smart. His routines are shorter. He works specific muscle groups together so they will rest together. He allows days in between w/os instead of hours. The entire w/o might only consist of 10-13 sets. When each set is 110% you will need a few days off. I'm 47 and still adding small amounts of muscle every year (3-4 lbs.) . The abbreviated methods help to delete the overtraining results.
My current routine:
Sun: Bench x 5
BB curls x 4
Close grip bench x 3
calfs x 3-4
Tue: Deadlift x 2-3
Bent over row x 4
Shrugs x 3
Fri: Squats x 5
Calfs x 3-4
Seated press x 4
BB curls x 4
Dips x 3

I work abs prior to each w/o.
A note regarding nutrition. Your diet is as important if not more important than working out. Read everything you can. Learn what it takes for YOUR body to respond to grow.

just my .02
take care

of

Very good to see you here oldfart....welcome