Weights Training

smurph10

Hi all

Im wondering about weights training. I am currently doing out a weights programme that i can follow but the problem i have is not knowing what way to structure it. I know the exercises i want to do but what way should i be doing it each day as in chest and shoulders one day , arms and core another day etc.

Monday---- shoulders , chest???

Tuesday --- arms???

So this is what i havent a clue about

ill also be doing cardio sessions but will have time for both on a daily basis.

Any help would be greatly appreciated

Smurph10

phoenix833

I probably have very little experience in this but I'll tell you what I'm doing now because it's working for me.

Day 1 Chest and Biceps
Day 2 Back and Triceps
Day 3 Cardio/Rest
Day 4 Legs
Day 5 Shoulders and Traps
Day 6 Rest/Cardio
Day 7 Rest/Cardio

Day 6 and 7 are switched so if I take day 6 off I do cardio on day 7 or vice versa. I have one full day for the legs because I need that for sports and all my cardio is leg orientated. I do the odd bit of swimming too.

A split programme works well but I think if you haven't done a split programme before you should spend 4/6 weeks doing a "warm up" so to speak. Basically a less intensive full body workout (one exercise for each muscle mentioned above) each day you workout just so your muscles aren't put under too much stress initially.

Once again this is what's worked for me so some other posters might not agree with it!

smurph10

Cheers Pheonix

I was just wondering with what you game me there about the timelimit between each muscle group.

Like if you do chest and biceps on a monday should u leave it that long before you go back to them if you really wanted to build muscle.

oh and the other question i had was about core work, should you be deignating one specific training for it or do it along with all the exercising you are doing each day.

Thanks in advance


Smurph

phoenix833

smurph10 wrote: »

Cheers Pheonix

I was just wondering with what you game me there about the timelimit between each muscle group.

Like if you do chest and biceps on a monday should u leave it that long before you go back to them if you really wanted to build muscle.

oh and the other question i had was about core work, should you be deignating one specific training for it or do it along with all the exercising you are doing each day.

Thanks in advance


Smurph

Somebody who is more into body building than sports fitness would probably give you a better program and better guidelines for that but you still need to give the body time to rest and repair the muscle and tissue you've worked on.

Mine was more for football reasons but that being said if I did chest on a monday it'd probably to too sore to go back and do it again 3/4 days later. I do about 5 exercises for the chest area alone.

I did 5 weeks warm up and now I'm in week 5 of my split program. I've added over an inch to my biceps, thighs and calves in 10 weeks. Chest and back has also added over an inch close to two. I think that's a decent rate of muscle building but there could be a quicker way, I'm not sure tbh.

Core work is done along with the daily workouts. I alternate between crunches and leg lifts 4 sets to failure. Back hyperextensions are good too.

Make sure you eat properly as well, protein is necessary for muscle building.