Hi and Help – more newbie questions
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This is my first post here, i’ve been lurking in the background a bit but thought it was time to pop up and say hi.
I ‘ve got a couple of question regarding weight training and hope that you will be able to share some info with me.
I’ve been doing some weight training for a number of months now with my intention being gaining size more than fitness.I read alot about it and talk to friends but never seem to get helpful information. Some people say that I need to train a few days a week with a rest day in between ( which I have been doing ) and then I speak to someone else and they tell me that they would train everyday morning and night?? So i’m getting a little confused. The general consensus seems to be train a day and then rest the next day. But I know some pretty cut guys, and these are the people that would train morning and night. So needless to say, I’m confused.
Can anyone give the an idea? What do most people do?
Is there any where on the net that I can get a decent proven program? By that I mean, I’ve been working out, and working really hard, I’ve practiced hard to get my technique right more than anything, and also kept a strict high protein diet.
I want to make sure that I’m lifting the right weights to maximise growth for myself.I hate the idea of putting in the hard work and getting nothing out of it. I can notice some changes in my muscles but not that much. Maybe it just takes more time than I’m thinking.
I would like to hear from those here, who have maybe gone through the same thing and get an idea of the program that they settled into and what gave them best results.
Perhaps also a good diet to follow. And if those protein shakes actually make a difference…..
Sorry for all the questions, I just don’t know where else to look.
As mentioned, I’d be really pleased to get any feedback, as I still consider myself very much new to this.
Thanks,
Mario.Okay as usual with new people you’ve asked a lot of questions about whether what you are currently doing is the right thing without supplying any information on what you are doing.
Supply some details on you current training, age, diet etc and we’ll have somewhere to start. You might also let us know what you are trying to achieve as training for size and losing weight can often require a different approach.
As a beginner a good rule of thumb is to find a good full body routine concentrating on the basics (ie compund movements like squats, bench, deadlifts) Something like this is good.
Monday
Squats-5×5(Do four progressively heavier sets of 5 with the 5th set being your 5RM.)
Deadlifts-5×5(Do the same)
Bench Press-5×5(Do the same)
Incline DB Press-2×12-20Wednesday
Light Squats or Lunges-4×8 each leg
Good Mornings-3×8-12
Shoulder Press-5×5 or Dips-4xmax until you get 12 each time. then add weight.
Pullups-4xmaxFriday
Squats-warmup to a 3 reps with 5 more lbs than you used on Monday. On the following monday use this weight for your 5th set.
Bent Over Row-5×5
Incline Bench-5×5
Tricep Extensions-2×12-20Get plenty of good quality food.
Get plenty of rest(very important).Throw in a couple of aerobic style sessions and you’ll cover the bases pretty well.
Protein shakes are food, nothing magic just food so if you are getting enough protein from your food you don’t need it.
@Mario Mendoza wrote:
I read alot about it and talk to friends but never seem to get helpful information. Some people say that I need to train a few days a week with a rest day in between ( which I have been doing ) and then I speak to someone else and they tell me that they would train everyday morning and night??
Twice a day is an advanced technique!
@Mario Mendoza wrote:
Is there any where on the net that I can get a decent proven program?
The only proven program is the one you find works for you. But you’ve got to start somewhere and as it so happens I like the sort of program suggested by markb as a starting place.
@Mario Mendoza wrote:
I hate the idea of putting in the hard work and getting nothing out of it.
Impossible! At the very least you’ll find out what doesn’t work.
Decide on your immediate goal. Is it to gain muscle or loose fat? Don’t aim for both.
If you want to gain muscle then some serious eating is involved. The exact macronutrient breakdown depends on your body type and a lot of trail and error.
J
Thanks for your input everyone.
Yes, sorry I didn’t include any more helpful info to start with.
But you have pretty much answered my questions which i’m very thankful for.
@markb wrote:
Okay as usual with new people you’ve asked a lot of questions about whether what you are currently doing is the right thing without supplying any information on what you are doing.
Supply some details on you current training, age, diet etc and we’ll have somewhere to start. You might also let us know what you are trying to achieve as training for size and losing weight can often require a different approach.
As a beginner a good rule of thumb is to find a good full body routine concentrating on the basics (ie compund movements like squats, bench, deadlifts) Something like this is good.
Monday
Squats-5×5(Do four progressively heavier sets of 5 with the 5th set being your 5RM.)
Deadlifts-5×5(Do the same)
Bench Press-5×5(Do the same)
Incline DB Press-2×12-20Wednesday
Light Squats or Lunges-4×8 each leg
Good Mornings-3×8-12
Shoulder Press-5×5 or Dips-4xmax until you get 12 each time. then add weight.
Pullups-4xmaxFriday
Squats-warmup to a 3 reps with 5 more lbs than you used on Monday. On the following monday use this weight for your 5th set.
Bent Over Row-5×5
Incline Bench-5×5
Tricep Extensions-2×12-20Get plenty of good quality food.
Get plenty of rest(very important).Throw in a couple of aerobic style sessions and you’ll cover the bases pretty well.
Protein shakes are food, nothing magic just food so if you are getting enough protein from your food you don’t need it.
This is what I’ve been looking for! Thanks so much.
A great website with EVERYTHING regarding weightlifting http://www.bodybuilding.com check it out. It has many different workouts, supplements, motivation ideas, exercises, EVERYTHING!
WARNING!!! Its American 😆
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