Help me get a routine down? Building lean muscle.

  • Posted by a hidden member.
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    Nov 08, 2013 3:17 AM GMT
    Finally have access to a fully-functional gym (LA Fitness). Day 1 I had a personal trainer session who worked on my chest and benchpresses, so I guess more chest/bicep. Day 2, today, I'm resting.

    What's a good schedule? Here's a guess:

    Day 1 - Chest / Biceps / Arms / Upper Body
    Day 2 - Rest
    Day 3 - Legs / Glutes / Lower Body
    Day 4 - Rest
    Day 5 - Core / Abs?
    Day 6 - Rest / Miscellaneous, non-gym related exercise
    Day 7 - Miscellaneous, non-gym related exercise

    I'm trying to gain weight / build muscle. I've read I shouldn't do cardio? The FAQ for Muscle Building groups everything into one week and I really need to know what I should do for each day.

    For day 1 we did warmups, Benchpresses and an elevated Benchpress that worked on the 'bridge' of the chest. I've been doing basic bodyweight training, so even lifting weights is pretty intense for me right now, but I'm definitely at the point where I'm past 'strength foundations' (at least, i think)
  • HottJoe

    Posts: 21366

    Nov 08, 2013 3:28 AM GMT
    What's with all the resting?
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    Nov 08, 2013 3:44 AM GMT
    I didn't want to over-do it in the beginning. I'm not really used to a gym and everything I've been told/read seems to emphasize resting, especially in the beginning.

    But ultimately, I don't really know what I'm talking about, so by all means, recommend me a better schedule!
  • HottJoe

    Posts: 21366

    Nov 08, 2013 3:52 AM GMT
    dre4mbo1 saidI didn't want to over-do it in the beginning. I'm not really used to a gym and everything I've been told/read seems to emphasize resting, especially in the beginning.

    But ultimately, I don't really know what I'm talking about, so by all means, recommend me a better schedule!

    I don't workout on as structured of a schedule, but I do workout every day. With weightlifting you're supposed to alternate muscle groups each day. Building muscle takes commitment, like being an athlete.... I'd start hard, every day, and just focus on form and technique, for lean muscle... I think the three day a week workouts are more for dieters just trying to lose weight, or for if you're just maintaining the muscle you already have.
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    Nov 10, 2013 4:12 PM GMT
    What's your height and weight?
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    Nov 10, 2013 6:01 PM GMT
    Lift heavy,eat more,sleep more, and if u wanna work out jour sits your gonna need to change your split or do 6 days on 1 day off
  • disasterpiece

    Posts: 2991

    Nov 10, 2013 6:24 PM GMT
    dre4mbo1 saidI didn't want to over-do it in the beginning. I'm not really used to a gym and everything I've been told/read seems to emphasize resting, especially in the beginning.

    But ultimately, I don't really know what I'm talking about, so by all means, recommend me a better schedule!


    Rest is definitely an important part of training, as much as in "rest days" (days without exercice) as in sleep (good sleep schedule, enough sleep hours, etc.).

    Although, when you separate muscle groups through the week, that permits rest for every muscle group. Of course you need to take days completely off the gym or any activity, and don't overdo it if it's gonna make you sick of working out...

    But you'll probably get to a point where working out is not a task, but a craving. For me, it's my "lonely-focused-don't-think-about-daily-shit-and-just-blast-music-through-my-ears" moment of the day. Then, when I'm out of the gym, the serotonin rushs makes me feel good for the rest of the day (or at least a few hours...)

    Anyways, all this to say, if you train your chest on monday, the principle of "rest" would allow you to train it again 2 or 3 days later... Not necessarily a week later, which is a lot !
  • Posted by a hidden member.
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    Nov 10, 2013 6:27 PM GMT
    HottJoe saidWhat's with all the resting?

    This. Never sleep, You should cycle between midnight and 5AM.
  • Webster666

    Posts: 9217

    Nov 10, 2013 11:15 PM GMT
    Monday / Thursday --
    --Flat Press, Decline Press, Incline Press, Flat Flyes
    --Side Dumbbell Raises, Front Dumbbell Raises

    Tuesday / Friday --
    --Chin ups to chest, using a stationary bar
    --Standing Dumbbell Curl
    --Cable Reverse Curl (for triceps)
    --Leg Press, Leg Curl, Leg Extenxion
    --Calf raise

    Everyday that you're at the gym, stretch, then do sit ups, before you do anything else.

    Learn good form for each exercise.
    Lift very slowly.
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    Nov 11, 2013 2:38 AM GMT
    ^Thanks for that routine!!

    I've actually been doing some research and I think I've found the right routine for me:

    http://forum.bodybuilding.com/showthread.php?t=155009423

    Also this is what I'm not clear on. I was told at the gym by one of the Personal Trainers that it takes 6 days to recover (each muscle group worked out). He was very explicit about this. What's the deal? Was he just lying/misinformed?
  • FireDoor211

    Posts: 1030

    Nov 11, 2013 2:49 AM GMT
    Isn't lean muscle created by running, or rowing, or things like that? More reps with less weights and what not?