Help with gym workout

SpatialPlanning

Hello all,

I have just joined a gym for at least the next 3 months. I will be aiming to go 3-5 times per week. I haven't been to the gym in approx. 9 months, when I used to do circuits 2-3 times per week as part of football training. Since then most of my training has been cardio work.

I have a few quick questions and I would be grateful if anyone could help me out..

I am looking to build size and strength. Currently I weigh about 74 Kg but I am quite tall (6'0) and will try to get this up to something between 80-83 Kg. I am strongly considering taking a whey protein supplement during this time. I realise that I need to eat more and will also be conscious of this.

My questions are;

1. Before, when I went to the gym, I seemed to try and do full workouts rather than concentrating on individual parts of the body. Is this wrong/harmful?
2. If I go to the gym 4 times per week (M-Sat as it's closed on a sunday), what sort of workout should I be looking at? I just need general pointers, like Monday-Legs and abs, Tuesday-Back and shoulders...etc.
3. Can a rest day be used to just work a different part of the body?
4. I also plan on doing a reasonable amount of cardio work. How should I fit this into my schedule for maximum benefit?

Thanks in advance for the help!

deadlybuzzman

1-4 look up Starting strength-should cover all the bases

Jay Farrant CPT

SpatialPlanning wrote: »

Hello all,

I have just joined a gym for at least the next 3 months. I will be aiming to go 3-5 times per week. I haven't been to the gym in approx. 9 months, when I used to do circuits 2-3 times per week as part of football training. Since then most of my training has been cardio work.

I have a few quick questions and I would be grateful if anyone could help me out..

I am looking to build size and strength. Currently I weigh about 74 Kg but I am quite tall (6'0) and will try to get this up to something between 80-83 Kg. I am strongly considering taking a whey protein supplement during this time. I realise that I need to eat more and will also be conscious of this.

My questions are;

1. Before, when I went to the gym, I seemed to try and do full workouts rather than concentrating on individual parts of the body. Is this wrong/harmful?
2. If I go to the gym 4 times per week (M-Sat as it's closed on a sunday), what sort of workout should I be looking at? I just need general pointers, like Monday-Legs and abs, Tuesday-Back and shoulders...etc.
3. Can a rest day be used to just work a different part of the body?
4. I also plan on doing a reasonable amount of cardio work. How should I fit this into my schedule for maximum benefit?

Thanks in advance for the help![/QUOTE

Advice take it or leave it .....

No isolation to start with .
Dont think a protein shake will get you big . You must eat right and plenty (Of good food that is ) Then look at where you think you could use supplements .

Example Programme 4 day Programme

Monday - Upper Body (Horizontal)
BB Bench Press Flat
BB bent over row
Incline DB Bench Press
Seated Row
DB 1 Arm Press
DB 1 Arm Row
Tues
Rest
Wed Lower Body (Quad dom)
BB Back squat
DB Front squat
Db lunges
Reverse Lunges or Elevated Split Squats
Thur Upper Body (Vertical)
BB Standing Shoulder Press
Chin Up
Dips
Up right row
1 Arm Shoulder Press
1 Arm Lat Pull down
Rest
Sat Lower body (Hip dom)
BB Deadlift
Sumo Dead Lift
Ham Raises / Ham Curls
Cable crunches

Nothing Wrong with Full Body Workouts . Your body is designed to function as one unit so train it that way . Your body isn't designed for isolation Movements . When would you ever sit in a chair and do a leg extension ????? Never
Leave the split body part training to the bodybuilders and Genetically Gifted lol

If your going to use whey take half a shake 10 Min's before and the rest 10 mins after . With some simple carbs . And half a shake 40 mins after your workout .