How often do I need to lift?

[patm]

Hello everybody,
I'm new to serious weight training. I've lifted before and during hockey season to stay in shape for that, but never trained in an effort to really gain muscle. Everything I research seems to contradict everything else, but something I've read often is that lifting too much actually causes the loss of muscle mass, especially to skinnier guys like myself (5'10", 135lbs). I've read the diet articles here, and am currently trying to bulk up. So my question is how often should I work out so as to gain mass, and what kind of schedule should I follow?

Thanks,

-Pat

 

[LAM]

what is your activity level outside of the gym ?

 

[CowPimp]

Most people lift anywhere between 3 and 5 days per week. Volume is also important. For example, you can do 3 sets of chest exercises 3 days per week. However, doing 9 sets only one day per week is also acceptable. Both methods have their supporters; it is a good idea to try both and see which one you prefer/works better for you. Also, the level you push yourself to matters. If you train to failure/near failure on every set it is not the same as training with several reps left before failure.

 

[patm]

Thanks for clearing that up, it's a big help.
LAM, I'm a pretty active person. Right now I'm between seasons, but I'm running for 15-20 minutes three times a week and have hockey twice a week for an hour and a half each session. I'm also a soccer player and get into pickup games of whatever my friends may be playing. So year-round I'm pretty active.

Thanks again,

Pat

 

[LAM]

since you are so active that means that you expend a lot of calories during the day. to gain some quality LBM you are going to have to eat a lot. post your diet in the Diet & Nutrition forum...

 

[CowPimp]

The only thing I might be concerned about is working your legs too much. All of the non-lifting activities you do are very leg intensive. Everyone is different though, so you will really only be able to tell how much you can handle through trial and error.

 

[JoeR.]

Since you have hockey 3 days a week, I would lift those other 4 days. Are those days all in a row or spread out? 4-day split could workout here.

 

[patm]

I have hockey twice a week on friday and sunday, so four days is a possibility. Should I work different things on different days as opposed to getting a full workout each of the days?

Thanks again,

Pat

 

[CowPimp]

Originally posted by patm
I have hockey twice a week on friday and sunday, so four days is a possibility. Should I work different things on different days as opposed to getting a full workout each of the days?

Thanks again,

Pat

It really doesn't matter. Both ways are effective. However, I think you should give a full body workout a try. Me and two of my friends, Mikey and Mike, just got back into lifting not too long ago. All of us began with a full body workout and saw excellent gains. Here is a routine similar to the one's we used, but with a few exercises altered based on my better knowledge of weight training:

Saturday, Monday, Wednesday:
Full Squats - 3 x 6-12
Romanian Deadlifts - 3 x 6-12

Chin Ups - 3 x 6-12
Deadlifts - 3 x 6-12

Flat Bench Press - 3 x 6-12
Military Press - 3 x 6-12

Bicycle Crunches - 3 x Failure
Reverese Crunches - 3 x Failure

The exercises, numbers of reps, lift order, tempo, etc. should all be changed every so often. I change my lift order weekly, my rep range and tempo biweekly, and completely change my lifts every 12 weeks. Most people like to change their lifts more frequently.

Two other very important factors are rest and diet. Try to get at as much sleep a night as possible, because that is when your muscles grow. As well, don't be afraid to take a week off every once in a while. I take a week off every 12 weeks. Diet may be the most important of all. Eat a lot, eat healthy, eat a lot of protein, drink a lot of water, eat fruits & veggies, eat complex carbs, take multi-vitamins, take anti-oxidants, etc., etc.

Check out the top few posts in this section and the Diet & Nutrition section. There is a lot of good info just sitting there. Good luck. Peace.

 

[patm]

Thanks for all your help, that cleared up a whole lot of my questions.

-Pat