It seems that I am learning every day about weight training and I've been doing it for like a year?
I am a 20 year female and have the following questions
First of all - I'm confused about routine - I dont want to be overworking the muscles but does anyone have any recommendations for an upper bdy workout for someone trying to gain lean muscle mass and trying to lose fat?
Also - whta is the optinum amount of reps for this - whenever I train I always train until failure - until I can't do any more - usually 6 -8 reps - is this too little?
Also, any recommendations for an appropriate carbohydrate to eat post training? Thanks guys...
questions from a learner
Moderators: Boss Man, cassiegose
-
genevieved
- STARTING OUT
- Posts: 3
- Joined: Sun Jul 09, 2006 7:40 am
- Location: brisbane
welcome gen!! your best bet workout wise is to do full body workouts with something like this:
Day 1
Squat no rest Seated Row, Stiff Leg Deadlift, no rest Bench Press
Day 2
Deadlift no rest, Pull Up / Down, Walking Lunge no rest Shoulder Press
3 x 8 - 12 reps is probably a better rep range to build muscle...no rest between actual exercises...start with 90secs rest between pairings and each week decrease by 10secs maintaining the same wt each session...can do 3 sessions a week such as:
week 1 - day 1, 2, 1
week 2 - 2, 1, 2
or just twice a week...can add some abs or arm work if you want to but not at expense of compound exercises...don't go to absolute failure but close to, maybe 1 rep short of failure is best so you can train more often
as for carbs post workout i have a protein shake (no carbs) with water straight after training followed by a bowl of rice bubbles or cornflakes with milk and sugar...if your a fan of rice, bread or pasta then this is the best time tio have it as it won't store as fat but facilitate recovery...for nutritional information go to link below, register and search there...i have poste some articles there that may help you
Day 1
Squat no rest Seated Row, Stiff Leg Deadlift, no rest Bench Press
Day 2
Deadlift no rest, Pull Up / Down, Walking Lunge no rest Shoulder Press
3 x 8 - 12 reps is probably a better rep range to build muscle...no rest between actual exercises...start with 90secs rest between pairings and each week decrease by 10secs maintaining the same wt each session...can do 3 sessions a week such as:
week 1 - day 1, 2, 1
week 2 - 2, 1, 2
or just twice a week...can add some abs or arm work if you want to but not at expense of compound exercises...don't go to absolute failure but close to, maybe 1 rep short of failure is best so you can train more often
as for carbs post workout i have a protein shake (no carbs) with water straight after training followed by a bowl of rice bubbles or cornflakes with milk and sugar...if your a fan of rice, bread or pasta then this is the best time tio have it as it won't store as fat but facilitate recovery...for nutritional information go to link below, register and search there...i have poste some articles there that may help you