Hello! I discovered this awesome website a couple of days ago in search for info on weightlifting. However, after reading some of the FAQs and a few of the threads on here I'm a little confused as to approach.
One place is suggesting a full body workout 3x per week, another is recommending the five day/five areas approach. Is either method better?
Assuming I go for the 5 plan, the list of exercises on the site targets more than 5 areas; which ones can I safely combine? I did read on the FAQs that leg days should only be leg days. Or should I add an extra day for something else, eg abs? And how many exercises per workout?
Also, the recommendation is to change one's workout regularly for best results, how often should I do this, weekly? monthly? longer?
Finally are there any major DON'Ts when it comes to weightlifting?
I have dumb-bells with a stack of various weights, plus (at risk of immediate judgement) pole, which I use for pull-ups/tucks. Oh and a gym ball, and one of those elastic band things, but I fell out with that after it pinged back and smacked me in the face one day.
I currently do Bodyrock and ZWOWs with one rest day per week as exercise target, but I want to strengthen up a bit and gain some muscle.
Thanks!
Newbie sorting through the info!
Moderators: Boss Man, cassiegose
Re: Newbie sorting through the info!
3 day TBT is fine.
5 day split is also fine.
It's basically horses for courses.
The main don't are.
1. Never lift more than you can handle. if it's a new exercise or one you haven't done for a while, BE CONSERVATIVE. You can always a add a little more weight onto each set, until at some point you find the "happy medium".
2. Don't use exercises like behind the Neck Press, Lat pull-downs, behind the Neck, pull-ups behind the Neck, as you cna potentially causes rotator cuff injuries.
3. Don't waste time on things like wrist curls, you might damage the joints. The same could be said of things like Wrist and Ankle weights. You're just putting stress on small joints.
Main Do's
1. Always lift equally on both sides of the body. I.E. Cable crossovers where the hands meet in the middle, not where one Arm ends up infront of the other and when doing one armed or legged exercices, use the same range of motion, rep speed and number of reps on both sides.
2. Make sure you keep the range of motion quality, as too often people start out good with it, then slip into a sloppy way of doing things, I.E. Pressdowns with a bent back and hunched shoulders, not a straight back and spine. People can get too comfortable doing something fairly regularly and lose proper focus on it.
3. Try to remember to breathe on every rep. When your heart is thumping after Squats it's a reminder, but it's easily done, because you're focusing so much on the technique.
5 day split is also fine.
It's basically horses for courses.
The main don't are.
1. Never lift more than you can handle. if it's a new exercise or one you haven't done for a while, BE CONSERVATIVE. You can always a add a little more weight onto each set, until at some point you find the "happy medium".
2. Don't use exercises like behind the Neck Press, Lat pull-downs, behind the Neck, pull-ups behind the Neck, as you cna potentially causes rotator cuff injuries.
3. Don't waste time on things like wrist curls, you might damage the joints. The same could be said of things like Wrist and Ankle weights. You're just putting stress on small joints.
Main Do's
1. Always lift equally on both sides of the body. I.E. Cable crossovers where the hands meet in the middle, not where one Arm ends up infront of the other and when doing one armed or legged exercices, use the same range of motion, rep speed and number of reps on both sides.
2. Make sure you keep the range of motion quality, as too often people start out good with it, then slip into a sloppy way of doing things, I.E. Pressdowns with a bent back and hunched shoulders, not a straight back and spine. People can get too comfortable doing something fairly regularly and lose proper focus on it.
3. Try to remember to breathe on every rep. When your heart is thumping after Squats it's a reminder, but it's easily done, because you're focusing so much on the technique.
