I'm a beginner, help me get started!

[AnHero]

Hello, I've made another thread about increasing lifting weights, and working out at home, but i was told to get the best results i will need to start going to a gym!
I've tried going there twice now, this monday and today - tuesday, and I must say it feels great so I've gotten a membership n' stuff

I have put up a schedule and a diet to follow, now I would love to have your opinions and suggestions

here 'goes:
Monday: Shoulders - Back
Tuesday: Triceps - Abs
Wednesday:
Thursday: Biceps - Traps
Friday:
Saturday: Chest - Legs
Sunday:

all of which i do 3 different exercises, 3 sets each, 8/6/6 reps, increasing weight each set, I have not had a big focus on how much the weights are on, but enough to make me sweat and cry blood(lol). i'll sharpen up on that part tho!

and also the diet, I will report soon with average normal days nutrition-intake.

for now I can tell you that I eat: oatmeal for breakfast, 6 in the morning, then @ 9 i eat a few sandwiches, "black" bread, well the healthy kind, and a coffee to go with that, to lunch at 12 its mostly clean meat, like chicken filé or different fish & all-bran pasta or few times its potatoes, and then the same after work, at 4 o clock, then its off to workout, and after the workout, around 7-8 o clock i eat an apple and drink a protein drink.

sorry if there is any bad english or lack of information, but any opinions or suggestions are welcome, thank you!

[swanso5]

waterbury method by chad waterbury for training

"read before posting..." in diet section for food

get back to me

[AnHero]

I'm not going to follow a specific method, just simply do what i feel is okay to meself.. it seems a bit restrictive to guide new people towards one single method.. when i ask for opinions and suggestions, what im thinking is maybe i am doing something majorly wrong or missing out on something really important with this training schedule and the diet (which will come up here soon) i will have, I am just asking, does this look okay, or will i turn into an oblivious braincell-free fat-bomb with 0,1 % muscle.

[swanso5]

it's a program, not a "method"...your "method as above is not the best that you should use in book and the one from CW is better by far...


your schedule is very restrictive if looking for size...2 arm days?? not gonna happen...full body workouts are the eay to go...use more muscle, lift more wt eachs ession...that's how you get bigger not doing 25pd arm curls and extensions

[Boss Man]

here 'goes:
Monday: Shoulders - Back
Tuesday: Triceps - Abs
Wednesday:
Thursday: Biceps - Traps
Friday:
Saturday: Chest - Legs
Sunday:

If you even want to do this sort of thing it needs tweaking.

Monday: Back - Biceps

Tuesday: Chest - Triceps - Abs

Wednesday:

Thursday: Traps - Shoulders - Abs

Friday:

Saturday: Legs - Abs

Sunday:

That is a better way of working your system, with bigger muscles first. I've seen guys with good mass, train that way. It's old school to some extent, but if you're doing the right levels of exercises, sets, reps, and eating right, it is one of many ways, that can yield results.

[vamp]

Personally, I believe in 3 days full body style workouts, especially for beginners. Cardio on off days or a sport and 1 day off a week. Try it for 30 days to make it a habit.

splitting the body up like that doesn't make sense to me, maybe an upper/lower split but body part splits just don't seem worth it to me.

Oh well, too each their own.

Cheers.

[AnHero]

here 'goes:
Monday: Shoulders - Back
Tuesday: Triceps - Abs
Wednesday:
Thursday: Biceps - Traps
Friday:
Saturday: Chest - Legs
Sunday:

If you even want to do this sort of thing it needs tweaking.

Monday: Back - Biceps

Tuesday: Chest - Triceps - Abs

Wednesday:

Thursday: Traps - Shoulders - Abs

Friday:

Saturday: Legs - Abs

Sunday:

That is a better way of working your system, with bigger muscles first. I've seen guys with good mass, train that way. It's old school to some extent, but if you're doing the right levels of exercises, sets, reps, and eating right, it is one of many ways, that can yield results.

*just got home from the gym*
thank you for a nice answer
this looks promising, i can see why you put the shoulders and traps on the same days, and the abs can recover more quickly thats why they come on seperate days im pretty sure.. I am thinking big weights, few reps (5-10), 3x3 sets each muscle, you think that'll be enough?

by the way, i make workout-sessions 1 hour long now with the 2x muscle group a day scheme, should i make the 3x muscle days 1 ½ hour (about 30 minutes a musclegroup), or do fewer sets on abs tuesday,
'Cause I've heard the sessions shouldnt be longer than 45-60 minutes, maybe thats bull tho i ono ^^

[vamp]

Anhero,

I do a full body workout between 1/2 hour and an hour, why you so long for 2 or 3 groups? That is overtraing or your rests between sets is way too long

Cheers

[Boss Man]

Don't need 90 minute workouts bud, about 1hr max is okay.

5-1 reps yes, 3x3 sets, not necessarily

A good bet is to go for figures like this.

Biceps 4 sets (You're getting some good Bicep hits from Back, so no need to go overboard)

Triceps 4 Sets (You're getting some good Tricep hits from Chest, so no need to go overboard)

Calves 6 sets

Delts 3-4 sets per Delt.

Hamstrings 9 sets

Quads 9 sets

Chest 9 sets

Back 9 sets

Rep breaks 60-90 seconds.

Should be okay for you I think.

[AnHero]

<3
perfect, thank you guys i now understand
ill keep you posted with how i feel with this, catch ya then