Help me schedule my training

Edusm17

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Hi , I´ve decided to take my gym training serious but I have no idea of what kind of workouts/excercises I should do , I´m going to the gym 5 days a week , so do u guys have any sugestions on what splits and sets should I try?.
Let my know what you would recommend.
Thanks in advance.
 

Amante Silvestre

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I´m going to the gym 5 days a week , so do u guys have any sugestions on what splits and sets should I try?
Lots of new guys like to run split routines because they dream about big arms, they see a program that has 1,000 barbell curls in it, snub the full body programs because, where's the sweet bicep work brah? And as a result, they screw themselves out of a lot of potential gains.

Don't be that guy. Find yourself a proven, full-body workout program, such as the ones EyeBRollin suggested.

What a lot of people don't realize is that split routines aren't really about which muscles you're working out compared to a full body program. It is all about managing rest and recovery periods (for individual muscles, not from days hitting the gym). Splits are purposely designed to provide longer rest periods for each of the muscles you're targeting, which is why they incorporate so many isolation type exorcises. As a result, many of these programs (especially beginner routines) often only hit each muscle once a week, but you also have to hit the gym 5 or 6 days a week to go through all of the muscles in your body before you can start over again. There are split routines that hit muscles 2 times a week, sometimes more, but they are better suited for intermediate and advanced guys who know what they're doing.

On a full body routine, you're hitting all muscles with each workout, and you're doing it 2 or 3 times a week instead of once. So even though you may only be hitting the gym 3 days a week, you're also working out all of your muscles 3 days a week. That's going to bring you closer to the maximum potential muscle gains possible within a set time period, while also building up a solid core.

As a new guy, you're going to build muscle and grow no matter what you do. It's inevitable (so long as your diet and rest is also on point). So you're going to get bigger biceps, stronger abs, work those calves, etc. on a full body program even if it doesn't have 1,000 reps of barbell curls or a thousand sit ups in it. Core strength that comes from doing these compound exorcises is the most important factor to focus on in the beginning, because your progression is going to come on very quickly and you're going to need all of those muscles in your body to handle those heavier weights when they come.
 

PeasantPlayer

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Fullbody 3 days a week for 1 hour for beginner. You can add in a 4th day of cardio and ab work if you want.
 

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Espi

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You're still going 5 days a week? Consistently?
 

PeasantPlayer

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You can weight train twice a week and use the 3rd and fourth day for polymetrics l kettlebell etc. Weight training will get you stiff if not supplemented correctly
 

17 shots

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I do full body 3 times a week. And on the other 4 days I work on my core strength with pushups and sit ups

On the days I lift I do 12 sets flat bench press. 6 sets with 180 pounds till failure. Then 6 sets with lighter weight, like 130, focusing on negatives. Then I do 4 sets of incline bench with light weight. Then I do bent over barbell rows, bicep curls, leg extensions, and reverse leg curls.

I do squats if I'm at the gym, but usually I'm at home

I only do a lot of sets with my chest. Every other muscle I only do 6 sets

I always stretch each muscle before and after every workout. I think a lot of people overlook this, but it helps a lot

Just throwing out there what I do, not saying this is for everyone
 

PeasantPlayer

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My work schedule is messing up my workouts. Thinking of switching to splits
 

Espi

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My work schedule is messing up my workouts.
Refuse to believe that.

NOTHING gets in the way of my workouts. I walk into the gym ready to do battle, and nothing stops me from getting it done, M-F ,45 minutes full body WO. No to minimal rest in between sets. No warmup either.

Very simple: WHATEVER you end up doing, do it consistently, with all-out 100% effort. Should be sweaty torterous and uncomfortable. It feels good only before and after.
 
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