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When I just started a few months ago I was going everyday, and working everything out that same day. Lately Iv been trying to skip days (I think Im addicted) I think Im going to try and get into the habit of skipping monday and friday only. Does that sound good? Should I be going to the gym more or less? My main goal is to build muscle. Thanks for any help!
well whats your routine like? you do have a routine right? from the sounds of it you just go to the gym and workout whateer you want if thats the case then i suggest read some articles and get a structured routine set up...if your doing full body i dont think you need to be doing it 5 times a week 2 or 3 would be more optimal you dont get bigger in the gym you get bigger on your rest days...so yah let us know what your doing now before we can tell you if its good or bad...
make sure you're not doing the same thing every day, and most people get the best results at 3-4 days a week in the gym.
Iv been doing about 3-4 different work outs for each upper body part, some lower. Iv been working every upper body muscle just about. I have a set routine that Iv been doing every time I go. Im mainly just looking for the amount of days I should be going to the gym. I guess I should take one more day off of my schedual to make it 4 days a week?
i personally do a 5 day and i love it. some say you get more outta a 3 or 4 day. Its all personal preferance. different things work for different people. just experament (sp?) a little and you'll find what works best for you.
I noticed that after I take a break, and then work out 2 days in a row, the second day in a row of working out I feel way storonger, better pumps, more weight, everything feels better. Iv been working out for almost 2 months now and havnt really noticed any drastic gains, I think Ill try 4 days a week.
you are a very common case......its quite normal for newbie to over train and think lifting more and often is best......this is not the case......doing "more" is most of the time counter-productive.......
i would recommend 3 days per week for a newbie.....workout for about 45 mins doing 3-5 exersises per workout.....use mostly dumbells where u can....
mon - chest/shoulders/tri
weds - back/bi
fri - legs/abs
you could swap abs and shoulders if u like
Its been over 2 months since i joined gym. I am 24, indian and this is first time i am going to gym. I dint do much sports in childhood and was rather thin and had a non athletic body. I used online survey and it came that i am meso body type...which i doubt. My weight is 73 kg.
My workout is
I start by running 5 minutes on treadmill
Day 1: Bicpes: 4*13 straight bar curls(15-20 kg)+4*13 dumbell curls(7-10 kg)+4*13 hammer(7-10 kg)+ some raps of on cable machine+ 4*13 or 6*6 concentration dumbell curls(7-10 kg)(last two sometimes are not complete)
Day 2: Triceps: 3*13 tricep curls with bar(10-15 kg) + 4*13 one arm tricep extension with dumbell(5-7 kg)+ 4* 13 tricep dumbell press(standing or sitting)(10-12.5 kg) + 4*13 dumbell kickback(10 kg)+ 3 sets of bench dips
Day 3: Chest: 6*6 bench press (flat and incline alternate weeks)(20-22.5 kg)+ 6*7 dumbell press(10 kg each)+ (3-4)*10 dumbell flyes(7-10 kg each)+ 4*10 butterfly on machine+ chest pullovers(10-15 kg)
Day 4: Shoulder: 4*10 machine military press+ 4*13 dumbell front alternate raise(7 kg)+ 4*13 standing flyes(5-7 kg)+ 4*10 upright row (10-15 kg)
Day 5: Back: 4*10 wide grip lat pulldown+ 4*10 reverse lat pulldown+ 6*6 one arm dumbell row(12.5 kg)+ 3*10 close grip lat pulldown+ 4*10 keg bent row (20 kg)
day 6 and 7 nothing
I also do crunches and leg raise in between sets to work a little on abs.
After 3 months my bicpes and triceps have become tight but there are no cuts and shape. My chest seems to have increased. Only big benefit i got ..i lost my tummy.
I take 1 scoop of Universal Whey powder after Gym with water/milk.
Please give your insights on what should i change in my schedule. Am i going on right track.
[QUOTE=shaktimaan;739836983]Its been over 2 months since i joined gym. I am 24, indian and this is first time i am going to gym. I dint do much sports in childhood and was rather thin and had a non athletic body. I used online survey and it came that i am meso body type...which i doubt. My weight is 73 kg.
My workout is
I start by running 5 minutes on treadmill
Day 1: Bicpes: 4*13 straight bar curls(15-20 kg)+4*13 dumbell curls(7-10 kg)+4*13 hammer(7-10 kg)+ some raps of on cable machine+ 4*13 or 6*6 concentration dumbell curls(7-10 kg)(last two sometimes are not complete)
Day 2: Triceps: 3*13 tricep curls with bar(10-15 kg) + 4*13 one arm tricep extension with dumbell(5-7 kg)+ 4* 13 tricep dumbell press(standing or sitting)(10-12.5 kg) + 4*13 dumbell kickback(10 kg)+ 3 sets of bench dips
Day 3: Chest: 6*6 bench press (flat and incline alternate weeks)(20-22.5 kg)+ 6*7 dumbell press(10 kg each)+ (3-4)*10 dumbell flyes(7-10 kg each)+ 4*10 butterfly on machine+ chest pullovers(10-15 kg)
Day 4: Shoulder: 4*10 machine military press+ 4*13 dumbell front alternate raise(7 kg)+ 4*13 standing flyes(5-7 kg)+ 4*10 upright row (10-15 kg)
Day 5: Back: 4*10 wide grip lat pulldown+ 4*10 reverse lat pulldown+ 6*6 one arm dumbell row(12.5 kg)+ 3*10 close grip lat pulldown+ 4*10 keg bent row (20 kg)
day 6 and 7 nothing
I also do crunches and leg raise in between sets to work a little on abs.
After 3 months my bicpes and triceps have become tight but there are no cuts and shape. My chest seems to have increased. Only big benefit i got ..i lost my tummy.
I take 1 scoop of Universal Whey powder after Gym with water/milk.
Please give your insights on what should i change in my schedule. Am i going on right track.[/QUOTE]
You really need to read a sticky. You definately don't need an entire day dedicated to biceps, and where's your leg day?
[QUOTE=shaktimaan;739836983]Its been over 2 months since i joined gym. I am 24, indian and this is first time i am going to gym. I dint do much sports in childhood and was rather thin and had a non athletic body. I used online survey and it came that i am meso body type...which i doubt. My weight is 73 kg.
My workout is
I start by running 5 minutes on treadmill
Day 1: [B]Bicpes[/B]: 4*13 [B]straight bar curls[/B](15-20 kg)+4*13 [B]dumbell curls[/B](7-10 kg)+4*13[B] hammer[/B](7-10 kg)+ some raps of on cable machine+ 4*13 or 6*6 [B]concentration dumbell [/B][B]curls[/B](7-10 kg)(last two sometimes are not complete)
[/QUOTE]
Wow...
Seriously, lay off the gun curls
How often you train is strictly up to you, your preferences, and you schedule. I know guys that train 1-2x's a week with great results and guys that work out 7 days a week with great results. Personally, I need a few rest days in between. I love going to the gym because it gets me the hell out of the house at times and it's really my only "me time". I train Monday-Friday (mon through friday that is) to go along with my M-F work schedule and I take the weekends off to rest and recover. If you feel burned out, if you feel weak, take a few days off. If your work schedule only allows you to go to the gym 3 times a week, then make those 3 days count! There's no magic number that builds muscle. All of that depends on your work ethic and determination. Good luck.