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weight trainan gaems Fuse !!hZZo69onBiL
Heya mis/fit/s, I need some advice on weight training.

I'm doing weight training three times a week, every other day, but I'm a bit overwhelmed by the amount of equipment at the gym. I want to exercise as many muscles as possible, but I need a routine to make sure I'm getting the most out of it.

I talked to a personal trainer who said I should do push/pull/squat exercises on each of the three days. Unfortunately, I didn't have time to learn all the routines I could.

So I ask, what are the best routines for getting a full body workout? Is it best to only work certain muscles once a week? I know variety is good, but I don't want to overlook muscle groups or overwork anything.

tl:dr - need weight training routines for a noob

Malk unrelated
>> Anonymous
Your training frequency is determined by your recovery ability.

Don't go back to the gym until you can lift more than you did last time. A 2% gain is good but you can get more if your new to weight training (like 10%+)

If you can't lift more that you did last time at the gym try and fix one or more of these problems:

1.Too little recovery between sessions
2.Too long between sessions
3.Poor exercise form
4.Inadequate calorie and protein intake
5.Lack of sleep
6.Change what exercises you've been doing
>> Anonymous
I'm confused why you've brought up overtraining :S

anyway, OP...


Monday:
A
Squats – 5 reps
Calf Raises - 8 reps
2 minute break between, run through 5 times.

B
Chinups – 5 reps
Bicep curls – 8 reps
2 minute break between, run through 5 times.

C
Shrugs – 5 reps
Supinated forearm curls – 8 reps
Pronated forearm curls – 8 reps
2 minute break between, run through 5 times.
>> Anonymous
Wednesday:
A
Squats – 5 Reps
Calf Raises – 8 reps
2 minute break between, run through 5 times.

B
Bench – 5 reps
Dips – 5 reps
2 minute break between, run through 5 times.

C
Incline bench – 5 reps
Tricep extensions – 8 reps
2 minute break between, run through 5 times.
>> Anonymous
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Friday:
A
Squats – 5 reps
Calf Raises – 8 reps
2 minute break between, run through 5 times.

B
Deadlifts – 5 reps
Good mornings – 8 reps
2 minute break between, run through 5 times.

C
DB rows – 5 reps
Curls – 8 reps
2 minute break between, run through 5 times.
>> Anonymous
Did that make sense, OP?
>> Fuse !!hZZo69onBiL
>>57793

Yeah, that looks good, but I have a couple questions.

Should I be doing each set to muscular failure? Even after a couple minutes rest I find I can only do a fraction of the reps on the next set.

Also, what's the best online resource for the proper forms for these exercises? Thanks for your help, anon.
>> Anonymous
Normally you can google the exercise and it'll come up with something, it's like exrx that has lil B+W gifs of good form.

Good form normally just means, do the movement with full control, in a way that uses no momentum (unless that's the goal of the exercise, but there are none like that here)and explosively as possible.

As for failure, it means your form is inherently getting sloppy and you're not recruiting as many fibres as possible, failure's not needed with this.

For instance, I can do 5 reps of bench at 85kg (don't laugh, lol, it's gettin better) but I can only do that once, but because I do 5x5 I have to drop it to 80kg.

So if you do fail, it should be last rep of the last set, otherwise, no failure.

All the exercises are based around using more weight than what you're probably used to with a higher volume program, the bench deadlift and squat are the cornerstones of this program, and as such, you'll want to make sure they're always going up.

because of the fact it's relatively high volume for a beginner, you'll want to consider in investing in 5 grams of creatine before and after your workouts, and try to aim closer to 1.5g of protein\lb of bodyweight.

Aside from that, good luck, have fun, take before shots, and progress shots every fortnight or so and keep us updated.
>> Anonymous
Question I'm not OP but what does a b c mean in the same day is that like first monday to this types of exercises and the next one do the ones in b and so on?
>> Anonymous
It's just written like that because my brain's fucking disorganized and without that I melt.

It also allows for me to remember "C needs more volume, so we'll take weight down 10% and reps up 5 more" or whatever, also means if I decided to change the way I write it I can.

It's superfluous, but meh.
>> Anonymous
Squats, deadlifts, and fucking presses. Good form. Constant progression. 3 weeks. You'll get strong as a yak dick. And sleep. Sleep a whole lot. A whole lot of fucking sleep. Get a training partner. Or meet one in the gym. Don't be a faggot. That's most beginner's biggest problem.
>> Anonymous
>>57891
seconded.

when i'm not training i'm happy with four hours sleep a night. when i am training i need at lest eight, nine if possible.
>> Fuse !!hZZo69onBiL
Thanks, anons. I'll try this out starting tomorrow (my schedule works best with Sat-Mon-Wed).
>> Anonymous
As long as you've got atleast a days rest inbetween for your legs, that'll be fine.