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weight training regiment for beginner?

post #1 of 17
Thread Starter 
Please recommend a program for me. I'm willing to go to the gym 6 days a week, but only for half an hour at a time. Never mind the cardio, I get that from playing sports and am already thin enough.

On the websites I've seen they recommend 15-25 reps per set for a beginner at 50% of one's max, but I'm looking for someone to give me a specific regiment for 6 days per week, half an hour a day. If anyone can help or post a link I would very much appreciate it.

Thanks.
post #2 of 17
Your best workout would depend on your goals. Do you want maximum strength, or maximum (muscle) size? Both occur most at the 3-20 rep range.

You gain maximum strength at sets of 3-8 reps. You gain maximum size at rep ranges 12-20. Anything over that is probably not effective for either. See the following chart.

See this chart

For workout programs, I would advise 5 sets of 5 reps (5X5). If you are just going for size, which I think is pretty silly, I would advise 3 sets of 12 reps (3X12). Either way, you'll want to stick to the compound lifts, so start with Overhead Press, Squat, Deadlift, Bench, and work up to powercleans. AVOID MACHINES. They are largely ineffective for most lifters.

Google "Starting Strength" and download it. It will instruct you how to properly lift. Best resource out there.
post #3 of 17
that link didn't take. Here's another.
post #4 of 17
http://startingstrength.wikia.com/wi..._Strength_Wiki 3 days a week, a bit more in the time department, but you've got to devote some solid time if you want to lift. Excellent system though, doing it myself.
post #5 of 17
Quote:
Originally Posted by matadorpoeta View Post
Please recommend a program for me. I'm willing to go to the gym 6 days a week, but only for half an hour at a time. Never mind the cardio, I get that from playing sports and am already thin enough.

On the websites I've seen they recommend 15-25 reps per set for a beginner at 50% of one's max, but I'm looking for someone to give me a specific regiment for 6 days per week, half an hour a day. If anyone can help or post a link I would very much appreciate it.

Thanks.

whats your weight, height etc now?

and what's your goal?
post #6 of 17
not "regiment"
post #7 of 17
Thread Starter 
thanks for the advice guys.

i never know if it's regimen or regiment. i see it written both ways.

right now i'm too thin and i want to get bigger. i'll concern myself with getting ripped later on. i have the type of musician body that looks cool when you're 22, but i'm 34 now and want to fill out.

i found this somewhere:

MONDAY\t\t\t\tCHEST/DELTOIDS/TRICEPS

TUESDAY\t\t\t\tLEGS/ABS

WEDNESDAY\t\t\tBACK/BICEPS

THURSDAY\t\t\tCHEST/DELTOIDS/TRICEPS

FRIDAY\t\t\t\tLEGS/ABS

SATURDAY\t\t\tBACK/BICEPS

that's what the guy recommends for someone who doesn't want to spend too much time at the gym but is willing to go 6 days per week. any thoughts?
post #8 of 17
You're either gonna burn out in 1 month or you're not going to see any results. You need to start going and see what works for you and take it from there, not follow some generic routine on the internet.
post #9 of 17
Read everything on stronglifts.com and then buy Starting Strength off Amazon.
post #10 of 17
Quote:
Originally Posted by matadorpoeta View Post
thanks for the advice guys.

i never know if it's regimen or regiment. i see it written both ways.

right now i'm too thin and i want to get bigger. i'll concern myself with getting ripped later on. i have the type of musician body that looks cool when you're 22, but i'm 34 now and want to fill out.

i found this somewhere:

MONDAY\t\t\t\tCHEST/DELTOIDS/TRICEPS

TUESDAY\t\t\t\tLEGS/ABS

WEDNESDAY\t\t\tBACK/BICEPS

THURSDAY\t\t\tCHEST/DELTOIDS/TRICEPS

FRIDAY\t\t\t\tLEGS/ABS

SATURDAY\t\t\tBACK/BICEPS

that's what the guy recommends for someone who doesn't want to spend too much time at the gym but is willing to go 6 days per week. any thoughts?

This routine will kill you if you're a beginner. I'd suggest instead of 6x/week, do 3x/week. Your muscles will need more time to recover if you're just getting into this. As you get more comfortable with the routine, you can go forward with hitting each muscle group 2x/week or more.
post #11 of 17
Quote:
Originally Posted by Kris View Post
not "regiment"

At least he didn't say "regime" like everyone else seems to
post #12 of 17
if you are skinny and want to gain some weight, check this out: http://stronglifts.com/gomad-milk-sq...n-gain-weight/

and so some more research on gomad
post #13 of 17
Quote:
Originally Posted by Rosenberg View Post
At least he didn't say "regime" like everyone else seems to

At least 'regime' is correct.
post #14 of 17
Quote:
Originally Posted by zoorado View Post
At least 'regime' is correct.

"Regimen" is better, so as to not have your workout confused with a fascist government
post #15 of 17
Working in the 15 to 25 rep range and performing each set to near failure is a way to try to force muscle growth through sarcoplasmic hypertrophy. As a rank beginner it is very unlikely that you would posses the natural strength/coordination necessary to see significant benefits from this type of training. What works best for a huge majority of beginners is to do sets of 3 to 5 heavy reps, which builds strength and coordination (and will certainly lead to some increase in muscle size). After training this way for several months you can reevaluate what exactly your goals are, and tailor your program to fit them. Someone mentioned a program called Starting Strength. I would highly recommend buying this book, reading it cover to cover and absorbing it, and following the author's advice. I have never heard of anyone who did this program, which takes about 1.5 hrs 3 days a week, that didn't see significant muscle and strength gain from day 1. The actual time spent in the gym is only a part of the equation however. The other half is making sure that you're doing everything necessary to properly recover from the workouts. 8 hours of sleep, and consuming more calories than you burn (with a lot of protein) is requisite for anyone looking to gain muscle.
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