very nice article, but i am ina lil bit of a jam here. im 19 n have been workin out on n off for a while. I have never found a workout rountine dat works for me. i am constantly overtraining(or undertraining?) because i see minor results
ima a fairly built guy. i need a EXPERT, someone who actually knows wut there sayin to help me out on my following questions.
1.wut schedule shud i use? (mon chest, wed back etc..)
2.how long shud i workout for (this one honestly is wuts ****in me up, sum ppl say workout for an hour, others say 45 mins)
3.how many excersises per muscle ( 4 shoulder, 3 chest? etc)
PLZ HELP ME IM IN NEED OF SUM1 ASSITANCE AND IT WILL BE GREATLY APPRECIATED THNK U GUYS!!
You can also do a search for "beginner program" and find detailed regimens such as Starting Strength (which seems to be the most popular one here).
1. Depends on the individual, for a basic routine you can do two upper body days and one lower body day - with the first upper body day focused on pushing (chest / shoulders / triceps) and the second on pulling (back / biceps / traps / rear deltoids).
2. Again, depends on the person but 45 minutes to an hour is an effective amount of time to spend in the gym. Definitely do not train for more than an hour.
3. For large muscle groups (legs, chest, back) you can do 10 sets total, and for smaller muscle groups (shoulders, biceps, triceps) I would go with 5 sets total. I am just trying to give you some general guidelines - but again, this would change based on your individual abilities and goals.
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