Opinions for beginners %%%%

[Godson]

any opinions on this routine for beginners ???
i've heard so many different routines, like 4 days a week
do abs and calves every SINGLE day
im also wondering how many sets are needed for most workouts when lifting
for muscle mass and absolute strength ...advice would be appericated
Mon: chest/tricepts
tues: back/ bicepts
wed : off
thurs :legs
fri :shoulder/traps
sat: off
sun: start routine all over again

[unclemoney]

any opinions on this routine for beginners ???
i've heard so many different routines, like 4 days a week
do abs and calves every SINGLE day
im also wondering how many sets are needed for most workouts when lifting
for muscle mass and absolute strength ...advice would be appericated
Mon: chest/tricepts
tues: back/ bicepts
wed : off
thurs :legs
fri :shoulder/traps
sat: off
sun: start routine all over again

That'll work perfectly. But how you worded what happens on sunday confuses me. If you mean sunday is an off day and that monday you go back to chest/tri's then it sounds good to me.

[dwaynewade]

looks fine to me... as a beginner i recommend on compound movements and body weight exercises- your basics- you want to build a good foundation first... no isolation or unillateral exercises...

squats, deadlifts, bench presses, (barbell) rows, military presses, bi curls

pull ups, dips, push ups

[Godson]

thanks alot, and yea i think im going to take sunday off but i was considering...starting my routine all over again on sunday...so i would be doing chest/Tricepts....
i look at other forums and i notice people put different muscle groups together
and sugguest that you work out arms Tris/Bis together
and chest/back ??

[Perforator]

Godson there's so many different workout routines. Everyone has their opinion on what's best. The main thing is what works best for you. I would suggest trying what you have for 6 - 8 weeks and change. You can put bi's with chest, ti's with shoulders or back, etc. I personally like to work legs before I work back. My lower back is usually sore and tight and it interferes with my leg workout. You'll find there's certain exercises that you'll keep week after week and ones that you rotate in from time to time.

Most like to keep a rep range from 8-12. Sets usually go 12 - 16 for major muscle groups and 6 - 8 for smaller. There's nothing really set in stone.

Glad you're here and look at as life long. There will be advances and setbacks. Just stay committed and you'll benefit.

[Godson]

Most like to keep a rep range from 8-12. Sets usually go 12 - 16 for major muscle groups and 6 - 8 for smaller. There's nothing really set in stone.

Glad you're here and look at as life long. There will be advances and setbacks. Just stay committed and you'll benefit.[/QUOTE]

when you say 12-16 sets you mean like for chest example is ..
4 sets flat bench
4 sets incline
4 sets decline
maybe 4 sets fly with DBs ??
i hear so many different opinions on the decline bench, such as you dont need to do it every day.. some people dont do it at all ??
but it just seems logical to work out all different parts of chest muscle equally

[Godson]

how do u guys get pictures on here anyways, i have one but it doesnt show up ?

[Machdiesel]

if your a newbie, i would suggest lifitng Mon- Wed - fri, giving your CNS and muscles a full day off before going back and hitting it hard. Chest/tri back/bi are two very grueling workouts, i jsut feel ur back bi workout will suffer. Why not try something like....

Mon- Chest/tri/

Wed- Back/Bi

Fri-Shoulder/legs

[Perforator]

Most of my workouts do not exceed 12 sets for major muscle groups. I may do 5 sets of flat , 4 sets of incline, 3 sets of flys or pec deck. The next workout I may start with incline 4 or 5 sets, flat 3 or 4 sets, flys or pec deck 3 or 4 sets. The next workout I may start flys and so on. I work a body part once a week. I haven't used the decline in a long time. In my opinion it's a waste, now that's just me. I get plenty of chest developement with the other exercises.

Now I agree with Machdiesel if your totally new then start out with a 3 day a week routine for a couple of months. Limit your sets and concentrate on perfect form. You could also try

Mon - chest, shoulders, tri's
Wed - quads, hams
Fri - back, bi's, traps

[Johny-too-small]

if your a newbie, i would suggest lifitng Mon- Wed - fri, giving your CNS and muscles a full day off before going back and hitting it hard. Chest/tri back/bi are two very grueling workouts, i jsut feel ur back bi workout will suffer. Why not try something like....

Mon- Chest/tri/

Wed- Back/Bi

Fri-Shoulder/legs

Co-signed. EOD or 3 days a week is all you need to grow. I currently take 2 days off between each training day. Growth happens when you sleep and eat.

[Godson]

Machdiesel, johnny, perforator thanks alot for advice and i will definitely follow them..especially the exellent point of not having chest\tri then next day back\bi back to back..

[t-gunz]

mine is very similiar to that rountine good luck