Lifting routine

I just recently started lifting, and I read here that you should weight 5 days before exercising the same muscle group. Ive also heard that you should break exercise days down into different muscle groups. If these 2 are true, can someone make me a small chart of what they do on each day, and what exercises pertain to that muscle group. I dont care so much for weight or number of reps, just the names of the exercises. Thanks.

Hey Stratocaster,

Congrats on starting a routine...

When I first started lifting I made pretty good gains on a whole body, Monday-Wednesday-Friday(or Saturday) routine. I think that you should try to keep it simple to start, then when your gains slow you can get more complicated. A basic rule is if a body part is still sore then you shouldn't work it. Also, even if a bodypart isn't sore you shouldn't work it with resistance exercises two days in a row.

You might want to check one or more of the lifting web sites listed in the 'Good Links' post. Just remember that a lot of them are trying to push some brand of supplements.

One recommendation: try a 20 rep squat routine - it usually works pretty well.

Good luck,
SMF

do yourself a favour get a copy of Beyond Brawn by Stuart Mcrobert this shows how you should train if you are just a normal guy and not a drug freak 300 pages of in depth info good luck by the way forget everything else supplement wise but ingest as much whey protein you can afford without protein it doesnt work

the wat i learn to lift weights solo with free weight is rather simple use the 3 set routine each set being 10 reps start with just the bar when u get all 10's u go up in weight usually 21/2 lbs since the smallest weight is 11/4.say u get to a point where u do the 1st set -10reps 2nd set 10reps 3rd set 6reps.this means your muscle is fatigued and your should stay at that weight until u can freely do 3 sets of 10
mon.bench press-butterflies-decline bench[chest]
wed.curls-lat raises[arms and sholders]
fri.squats-leg extentions-calf raises[legs]
just my 2 cents

[titanium30]

In the beginning you can make gains on just about any kind of routine, it's keeping those gains continuing that is the real challenge. More people have made more gains on simple programs than anything else. Take it easy in the beginning. Remember the the three variables you have that you can optimize are work/rest/nutrition. All three are vitally important to making gains. Work requires sufficient intensity, duration, frequency for what you want to acheive. Rest is equally critical. As you work out harder and lift heavier weights, you will need more rest. Depending on what you are doing and where you are at, you could rest anywhere from 48 hrs to 7 days! In the beginning, try closer to the 48 hrs before repeating a body part. Nutrition. If you don't take in sufficient calories for your body type you will not put on muscle. This growth requires slight excess calories just like putting on body fat. Sufficient protein (1 gram per kilogram minium, 1 gram per lb of body weight is at the upper end and more ideal) and carbohydrates to fuel workouts and growth.

You can organize your workout many ways. In the beginning, a total body workout using compound movements like bench press, squats, chins, military press are most efficient. Don't specialize in any body part. Work your whole body and concentrate on weak points. Your biceps will grow from doing chins, rowing, cable pulldowns, etc. You don't need to devote a workout to them unless you are training for competition. Find exercises you like, and learn to do them properly. Concentration, full range of motion, control are all important.

Titanium

I have been lifting fairly consistently for about four years now, and I am still always honing and improving me routine. It really all depends on your own body--you have to find what is efficient for you. I would bet that nearly everybody my age or older (mid-20s) has some kind of physical problem that you have to work around. For instance, I have one bad shoulder and a bad wrist, both of which occasionally act up. So I have to go lighter onsome things, of take some time off from certain exercises sometimes. So basically, I would say don't put a ton of credence in what others suggest--instead develop your own routine over time. If you go and ask five or six of the guys in the best shape at the gym, I bet they all do things differently, and would give you coflcting advice, so just experiment until you find what helps your body most.

Sat., Tues., Thurs.
Chest, Abs & Calves
Chest:
1st:1 set of 5 @ 160lbs.
2nd:1 set of 4 @ 160lbs.
3rd:1 set of 8 @ 140lbs.
4th:1 set of 160lbs. Failure___

Incline & Decline:
2 sets of 6 @ 140lbs.
1 set of 120lbs. Failure__

Fly’s:
1 set of 5 @ 100lbs.
1 set of 4 @ 100lbs.
1 set of 80lbs. Failure___




Abs:
3 set of 30 crunches
3 set of 30 decline crunches
3 set of 30 incline crunches

Mon., Wed., Fri.
Arms, Forearms, Shoulders & Hams:
Biceps:
1st:3 set of 5 @ 70lbs.
2nd:2 set of 3 @ 90lbs.
3rd:1 set of 40 lbs. Failure___

Forearms:
1st:2 set of 10 @ 60lbs.
2nd:2 set of 10 @ 60lbs. (reverse)
3rd:1 set of 40lbs. Failure___

Shoulders:
1st: 2 set of 20 @ 140lbs.
2nd:1 set of 15 @ 160lbs.
3rd:1 set of 120lbs. Failure___

Triceps:
3 set of 40

Calves:
3 set of 40 @ 100lbs.
Ankle hops: 3 set of 50

________________________
Low Back & Obliques:
3 set of 30 reverse crunch.
3 set of 30 side bends

Hamstrings:
3 set of 15 squats @ 120lbs.


Sundays:
Incline & Decline Ballistics Push Ups:
2 set of 20
Push Ups
1 set. Failure___