|
My reply is based on assuming you have not trained before, thus a beginner. When starting out, 3 times a week full-body workouts are recommended. You'll get the most bang from your buck, take advantage of newbie gains, and push yourself no more than need be to grow. Adaptations due to triggering muscle growth can take up to 36 hours, so full days rest in between workouts. 3 sets per exercise unless otherwise stated. Reps stick to 8 - 10. Once you have been training for a while, you can do reps in the 5 - 8 range, but off-the bat, doing that heavy, form can suffer, ego can kick in, and you'll look the same months down-the-line, and you'll have bad habits that will cause problems down-the-line, if not sooner. Routine: Monday Squats
B Press
Lat Pulldown
Abs
Calfs
Shoulder side lateral raise
Bicep curls 2 sets
Tricep pulldown 2 sets Wednesday Incline Press
Deadlifts
Rows (bent over or regular)
Shoulder Press
Facepulls
Abs
Calfs Friday Squats
B Press
Lat Pulldown
Abs
Calfs
Shoulder side lateral raise
Bicep curls 2 sets
Tricep pulldown 2 sets Rest in between sets: 2 minutes. If you need more, certainly with squats, then 3 minutes is fine. Do the exercises, if all 3 sets are within the rep range, you put on more weight next time. You grow when you rest, ie not when you train. Training is just to damage and trigger the growth. Progressive overload can be any number of things: increase reps, shorter rest time, increase weight. So, increase weight, increase reps with new weight, all 3 sets within rep range, increase weight, etc. Make sure you sleep properly, 7 hours minimum. Eat properly, protein rich stuff. If problematic, protein shakes are fine. Nattys need to rest properly, and eat properly, and not do way too much volume, which you won't do with the above program. After 8 weeks, deload week, can be where you don't train at all, or train with light weights. You can grow from any number of reps, provided percentage of muscle used is high enough. Takes longer with low weights, but once in a while a high rep program should be implemented, gives your joints a rest from the wear and tear. Cheers, Ace. |