NEWBIE101
Senior Don Juan
Since I'm new and I know alot about this stuff I thought I'd make a post to help some of you guys out that don't understand some things about training since there are already sticky's on bulking and cutting.
Training
You should only be working each muscle once per week on what is called a split. If you're new, I recommend you do a full body routine twice per week to get your muscles into the habit of lifting and gain some needed size. It is a matter of preference, though. Some people who have been lifting for years like to stay with full body routines.
Generally, keep the reps between 6-10 for the best hypertrophy results, although some people like the 4-6 range.
Make sure that you are not neglecting muscle because different muscles support other muscles. For instance, your biceps get hit real hard while working your back.
If your body responds well to low volume training then you should try to do 6-9 sets for smaller bodyparts and 9-12 for larger ones. If your body responds better to higher volume then you should do 9-12 sets for smaller bodyparts and 12-15 for larger ones. However, to prevent overtraining don't train more than an hour with weights per day.
Also, if you want to gain size you need to be concentrating on the compound movements such as squats, deadlifts, rows, pullups, dips, etc. It is ok to have isolation exercises in there to, but the compound movements need to be the basis of your routine. Make sure that you're doing each set intensly with the maximum weight that you can complete your set while maintaining good form.
For a split you are hitting muscles once per week. I recommend doing a split from anywhere between 3-5 days. Here is a sample 4 day split.
Monday-Chest, Biceps
Tuesday-Legs
Wednesday-Rest
Thursday-Shoulders,Traps
Friday-Rest
Saturday-Back, Triceps
Sunday-Rest
For the full body routine, you will be hitting muscles twice per week with different exercises each day. Try to space the days out so that it's something like Monday and Thursday. Do 2 sets of 6-10 reps on each exercise. Here is a sample routine.
Monday
Squats
Leg Press
Flat Bench(DB's or Barbell)
Pullups
Military Press
Dumbell Shrugs
Dips(body upright)
Barbell Curls
Crunches
Thursday
Deadlifts(Do hyperextensions if you have a weak lower back)
Hack Squats
Calf Raises
Incline Bench(DB's or Barbell)
Bent Over Rows
Wide Grip Upright Rows
Skullcrushers(lying triceps ext.)
Hammer Curls
Leg Raises
For exercise descriptions, go here http://exrx.net/Lists/Directory.html.
As far as abs go, I say to train them once per week just like any other muscle. You need to remember that you cannot spot reduce fat and the only way you'll be able to see that six pack is from a proper cutting diet and cardio.
For cardio, if you are bulking do it once per week at low intensity for 20 minutes for health reasons. If you're cutting then do it 4-5 times per week at high intensity for 15-20 minutes.
Hope this helps you guys. If we could make this a sticky that would be great. If anyone has questions or comments then just post!
Training
You should only be working each muscle once per week on what is called a split. If you're new, I recommend you do a full body routine twice per week to get your muscles into the habit of lifting and gain some needed size. It is a matter of preference, though. Some people who have been lifting for years like to stay with full body routines.
Generally, keep the reps between 6-10 for the best hypertrophy results, although some people like the 4-6 range.
Make sure that you are not neglecting muscle because different muscles support other muscles. For instance, your biceps get hit real hard while working your back.
If your body responds well to low volume training then you should try to do 6-9 sets for smaller bodyparts and 9-12 for larger ones. If your body responds better to higher volume then you should do 9-12 sets for smaller bodyparts and 12-15 for larger ones. However, to prevent overtraining don't train more than an hour with weights per day.
Also, if you want to gain size you need to be concentrating on the compound movements such as squats, deadlifts, rows, pullups, dips, etc. It is ok to have isolation exercises in there to, but the compound movements need to be the basis of your routine. Make sure that you're doing each set intensly with the maximum weight that you can complete your set while maintaining good form.
For a split you are hitting muscles once per week. I recommend doing a split from anywhere between 3-5 days. Here is a sample 4 day split.
Monday-Chest, Biceps
Tuesday-Legs
Wednesday-Rest
Thursday-Shoulders,Traps
Friday-Rest
Saturday-Back, Triceps
Sunday-Rest
For the full body routine, you will be hitting muscles twice per week with different exercises each day. Try to space the days out so that it's something like Monday and Thursday. Do 2 sets of 6-10 reps on each exercise. Here is a sample routine.
Monday
Squats
Leg Press
Flat Bench(DB's or Barbell)
Pullups
Military Press
Dumbell Shrugs
Dips(body upright)
Barbell Curls
Crunches
Thursday
Deadlifts(Do hyperextensions if you have a weak lower back)
Hack Squats
Calf Raises
Incline Bench(DB's or Barbell)
Bent Over Rows
Wide Grip Upright Rows
Skullcrushers(lying triceps ext.)
Hammer Curls
Leg Raises
For exercise descriptions, go here http://exrx.net/Lists/Directory.html.
As far as abs go, I say to train them once per week just like any other muscle. You need to remember that you cannot spot reduce fat and the only way you'll be able to see that six pack is from a proper cutting diet and cardio.
For cardio, if you are bulking do it once per week at low intensity for 20 minutes for health reasons. If you're cutting then do it 4-5 times per week at high intensity for 15-20 minutes.
Hope this helps you guys. If we could make this a sticky that would be great. If anyone has questions or comments then just post!
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