Starting to Lift... 5 days a week too much?

[BradleyT]

Just go read this - http://forum.bodybuilding.com/showthread.php?t=750551

[gamblore99]

3 times a week, full body is recommended for beginners. Your muscles and tendons aren't in shape to lift intense loads, and right now its not necessary to gain muscle. Wait until you have gone for a 1-2 months, then take it up a notch.

[Thremp]

[ QUOTE ]
3 times a week, full body is recommended for beginners. Your muscles and tendons aren't in shape to lift intense loads, and right now its not necessary to gain muscle. Wait until you have gone for a 1-2 months, then take it up a notch.

[/ QUOTE ]

IIRC you shouldn't gain much muscle at all in the very beginning. You'll make HUGE strength increases though.

[Hoover]

I don't have anything to add in regards to a lifting regimen, but 5 days isn't realistic for most people. Set your goals with perseverance in mind, rather than perfection.

[Blarg]

Gamblore99 and Hoover's last posts are on the money.

I'd just add to Hoover's by saying perseverance is easiest when you are working out with a goal besides just "being in shape." Like, if you are into a sport of some kind, being physically active, either doing the sport or working out for it, all folds together into having fun and reaching your goals in a sport, so it's MUCH easier to keep going.

It's comparatively so much harder to work out just to work out. So find something physical you really enjoy doing, and a lot of your working out will seem to take care of itself and be no sweat.

Think outside the box, too. It doesn't have to be an organized sport -- things like biking, surfing, rollerblading and hiking can also get you in pretty good shape. So can things like Yoga and Tai Chi, where getting in shape just comes as a natural part of your being interested in something more fun than getting in shape.

[Reef]

3-4 is probably good

--
my $0.02:

learn how to squat properly

also learn full body exercises like dead lift (and maybe power cleans)

when you bench, touch the bar to your chest but don't bounce it. Do not do air-humps when benching.

[TxRedMan]

no he wouldn't.

440/10*8=352

i can do that, like, ummmm, 8x.

[gamblore99]

Blarg,
I have always found getting in shape to be very rewarding for weight lifting, especially when just starting out. If you haven't done much exercise in a while you will notice a remarkable change within 3 weeks. And even after that, feeling like you have a great body, and seeing it improve is very motivating.

[Thremp]

[ QUOTE ]
no he wouldn't.

440/10*8=352

i can do that, like, ummmm, 8x.

[/ QUOTE ]

Haha. I like that. No I meant of his own 1RM vs your 1RM.

It probably go something like:

Him>Me>You>Ed Coan

In order of who reps more of their own 1RM.

Beginners have such crappy neural firing they work a much lower % of their muscle. But this is neither here nor there.

[ QUOTE ]
The day after you lift is where/when you gain all the muscle (eat lots of protein).

That being said, a 5-day lift schedule is perfect if you do it right. Chest Day 1, Back and Arms Day 2, Legs Day 3, Shoulders Day 4, etc..just break it up how you want. I would do it like this:

Monday: Chest
Tuesday: Arms and Abs
Wednesday: Legs
Thursday: Back and Abs
Friday: Shoulders

Yes, you can devote an entire day to shoulders, legs, chest.

[/ QUOTE ]

Back in the day, we used to work the pushing muscles one day, and the pulling muscles the next. Have things changed that much from below...? In the plan above you are only working each muscle group once a week???

My old 1980's routine..
Monday:Chest, Shoulders, Triceps
Tuesday: Back, Biceps , Forearms, abs

Thursday:Chest, Shoulders, Triceps
Friday: Back, Biceps , Forearms, abs

You could works legs in twice a week anywhere.