5-6 days a week should be fine with the right kind of "split". But indeed at least one full rest day a week is going to do more good than harm. And indeed just lifting 3-4 days per week is certainly fully sufficient for most-any kind of lifting goal..
I lift 5 times a week, with another day of cardio and I'm in my mid 30's. My life is pretty good.
> Don't do that, bud.
Based on what information? Many popular lifting schedules call for 5 days on and 2 off per week. I think your projecting your own personal experiences here.
I was initially thinking about responding to antidaily (huh...didn't realize how relevant that username was until just now) in the same way, but I couldn't decide whether he was against lifting on successive days or against lifting 7-a-week. I disagreed on the former, but agreed on the latter, so I let it lie.
The basic outline is that it's 5 exercises, three times a week, with three exercises per day - you alternate some of them. It should take about an hour including warm ups.
There's a wiki, but buy the book. For equipment, you'll need weights, a barbell, squat rack, and bench. It's all stuff a gym should have, or is relatively easy to find on craigslist for cheap.
cdjk is right: start with starting strength (or something similar like stronglifts) before moving to a different program. 3 times a week, takes about 45 mins. you start with an almost empty bar (to practice proper form), increase weight every single workout and do this until you can bench 1xbw, squat 1.5xbw and deadlift 2xbw (this is achievable after only 3-5 months). after reaching that goal you'll already be astoundingly fit and strong compared to most people you know. for me it worked a lot better than a halfhearted 5x a week split.
here's the basic workout, among other beginner programs:
one of the best thing about powerlifting is that it helps correcting some typical programmer ailments like an hollow back or forward slumping shoulders (both are unhealthy and, honestly, just plain unsexy).
you can do SS at home or in a gym; doing it at home requires space and upfront investments for the barbell, bench and squat rack.
gyms differ in quality. most chains don't want their customers to do real training. read this: http://www.mensjournal.com/magazine/everything-you-know-abou... - tl;dr: lift free weights and don't unquestioningly trust the gym (-trainers) - their primary interest is money, not your progress. the gym i went to had just one squat rack, so i often had to wait (can take 20mins). also, gyms, of course, add commute time.
the good thing about gyms is that you can ask others to form-check you, but you have to be able to identify the competent athletes. imo at the cheaper gyms most people know even less about proper workout than i do; they focus on upper body and biceps. i've heard this is called "prison style" workout, but i'm pretty sure most convicts know more about proper form than your average gym-goer :)
if money isn't a problem, you could also try crossfit. it's fun and very effective, but usually not cheap. crossfit venues usually have competent trainers.
alternatively, see if there's an olympic lifting club near you. membership is usually even cheaper than a gym subscription (mine is just 25 euros a year), people are competent, they have enough barbells for everyone and workout is basically the same (full body strength, but more focus on legs, hips and back).
I see alot of comments for starting strength. It's popular if you go to reddit/r/fitness. I don't really happen to like it that much if your starting out on your own. If you have a partner I think its a great work out.
In my opinion, if you're working out at home I'd just buy 2 kettlebells and work out with those instead.
As for my work out it's always anchored by one of the big 3 lifts( squat, deadlift, and bench, though I never do barbell bench anymore I use dumbells).
I then follow up with one of planks, dips and pull ups, followed by 20 minutes of streching and cardio.
I understand. I thought that too until I just got of my butt and did it.
The statement that resonated most ith me is "everyone has the same 24 hours in a day. Everyone makes sacrifices to do the things they want, even of they don't realize it."
I've got two kids so I never workout until 8 pm at night. Cardio is running to work. I work at a fund so I can't leave my desk from 9:30 through 4.
There are some proponets of squatting daily or almost daily to somewhat submaximal effort, notably John Broz from Average Bros Gymnasium. I have done it myself with success over a two month period. Training the same muscles every day is a lot about how much stress you have in the rest of your life and how good your recovery habits are.
