HI. I'm a rising senior in college and beginning a weight training program because I'm underweight. (5'9"/115 lbs.) I've been reading different magazines and am confused about the number of sets of different exercises and rep #. Some plans I checked advocated doing three or four sets with decreasing reps, and others (like shapefit) suggested 3 sets of 12 reps with rest. What should I do? I'm really weak and wrists sometimes give me trouble (tendonitis). Thanks for your help!
Jay
confused
Moderators: Boss Man, cassiegose
Obviously you want to gain more muscle mass.
What you want is a 3-4 days per week routine. The best and most used combinations are 2 muscle groups in a day. One small, one bigger muscle groups trained. The general rule for muscle mass would be:
- 2-3 exercizes with 2-3 sets of 4-8 (up to 10 repetitions) for smaller muscles, like triceps.
- 3-4 exerzices with 3-4 sets of up to 12 repetitions for bigger muscles, say chest.
Now for total beginners you could try working out a whole body for an hour in the gym, and do that for like 2 weeks, but I'm not sure if there is any harm of starting with a program right away.
The routine I'm doing currently is this (I only have more forearm muscle exercizes but that's beacuse I need to develop bigger muscles there ASAP because of this sport I pursue, and I do different ABs exercizes because I need to "lessen"
):
--------------------------------------------
Monday:
- ABs, Top and Lower abs
- Chest
- Triceps
Tuesday:
- Rest (or light cardio of up to 20 mins of light running)
Wednesday:
- ABs, Top and Oblique
- Shoulders
- Traps
Thursday:
- Butt and legs
- Forearms
Friday:
- ABs, Lower and Oblique
- Back
- Biceps
Saturday:
- Cardio (again just up to 20 mins of light running)
Sunday:
- no workouts
----------------------------------
For starters you might want to do Cardio once a week, on saturdays. 4 important things you need to know at this stage are:
1. Drink water inbetween sets and exercizes. Try to consume at least 1L, and gradually add on.
2. The last set should go until failure. The perfect weight setting would be, for example - if you worked out with Biceps and you had like 6 repetitions in the 1st set, then 7 in the 2nd, that you failed on the 3rd set with the 8-9th repetition attempt.
3. Stretch the muscle in question after you finish exercizing it. Stretch will definitely help you make those muscles bigger.
4. The most important and most generous meal should occur within 90 minutes of the work-out end. So go home, take a shower and EAT EAT EAT.
What you want is a 3-4 days per week routine. The best and most used combinations are 2 muscle groups in a day. One small, one bigger muscle groups trained. The general rule for muscle mass would be:
- 2-3 exercizes with 2-3 sets of 4-8 (up to 10 repetitions) for smaller muscles, like triceps.
- 3-4 exerzices with 3-4 sets of up to 12 repetitions for bigger muscles, say chest.
Now for total beginners you could try working out a whole body for an hour in the gym, and do that for like 2 weeks, but I'm not sure if there is any harm of starting with a program right away.
The routine I'm doing currently is this (I only have more forearm muscle exercizes but that's beacuse I need to develop bigger muscles there ASAP because of this sport I pursue, and I do different ABs exercizes because I need to "lessen"
):--------------------------------------------
Monday:
- ABs, Top and Lower abs
- Chest
- Triceps
Tuesday:
- Rest (or light cardio of up to 20 mins of light running)
Wednesday:
- ABs, Top and Oblique
- Shoulders
- Traps
Thursday:
- Butt and legs
- Forearms
Friday:
- ABs, Lower and Oblique
- Back
- Biceps
Saturday:
- Cardio (again just up to 20 mins of light running)
Sunday:
- no workouts
----------------------------------
For starters you might want to do Cardio once a week, on saturdays. 4 important things you need to know at this stage are:
1. Drink water inbetween sets and exercizes. Try to consume at least 1L, and gradually add on.
2. The last set should go until failure. The perfect weight setting would be, for example - if you worked out with Biceps and you had like 6 repetitions in the 1st set, then 7 in the 2nd, that you failed on the 3rd set with the 8-9th repetition attempt.
3. Stretch the muscle in question after you finish exercizing it. Stretch will definitely help you make those muscles bigger.
4. The most important and most generous meal should occur within 90 minutes of the work-out end. So go home, take a shower and EAT EAT EAT.
i would go for 3 x fullbody workouts a week doing this;
Deadliftss alternated each session with squats 4 x 8
Bench Press 3 x 8 - 12
Chin Ups 3 x 8 - 12
Shoulder Press 2 x 8 - 12
Close Grip Bench Press 2 x 8 - 12
* on squat day add Bent Rows after squats 3 x 8 - 12 and only do 2 sets of chins
increase wt once all sets and reps are reached...eat as much as you can but quality food...sleep...drink as much water as you can...at least 5 meals/day with protein with EVERY meal
Deadliftss alternated each session with squats 4 x 8
Bench Press 3 x 8 - 12
Chin Ups 3 x 8 - 12
Shoulder Press 2 x 8 - 12
Close Grip Bench Press 2 x 8 - 12
* on squat day add Bent Rows after squats 3 x 8 - 12 and only do 2 sets of chins
increase wt once all sets and reps are reached...eat as much as you can but quality food...sleep...drink as much water as you can...at least 5 meals/day with protein with EVERY meal