Lifting Schedules?

[The 2g]

Is it necessary to have a set schedule/program when lifting? Or can you just go in the gym and do whatever your body feels like?

 

I HIGHLY recommend at least a loose schedule. You could feel like chest twice one week, and then not do it for 4 weeks, which is bad and causes uneven growth. Here is what I personally do:

Sunday - Rest
Monday - Shoulders
Tuesday - Rest
Wednesday - Legs
Thursday - Chest
Friday - Back
Saturday - Rest

 

[The 2g]

I HIGHLY recommend at least a loose schedule. You could feel like chest twice one week, and then not do it for 4 weeks, which is bad and causes uneven growth. Here is what I personally do:

Sunday - Rest
Monday - Shoulders
Tuesday - Rest
Wednesday - Legs
Thursday - Chest
Friday - Back
Saturday - Rest

That looks like a sched i could follow, thanks

 

[Caspa]

Monday - Biceps/Triceps (Arms)
Tuesday - Chest/Abs
Wednesday - Shoulders/Back
Thursday - Biceps/Triceps (Arms)
Friday - Chest/Abs
Saturday - Shoulders/Back
Sunday - Rest

This is the routine I personally follow. Reason why I don't do leg day is because my body is quite out of proportion at the moment where I've got crazy leg strength/mass due to genetics so I don't feel the need to include legs at the moment. But you could always substitute abs for legs? I also work muscle groups twice a week because I feel once isn't enough in my opinion but it all depends on your workout.

 

It's not necessary but to see results it's necessary.

You can find plenty of workout variations that you can do on sites like bodybuilding.com or other such sites that literally list it out for you to do.

My current routine:
Monday: Chest/Shoulders/Triceps
Tuesday: Legs/Lower Back/Biceps
Wednesday: Off
Thursday: Chest/Shoulders/Triceps
Friday: Legs/Lower Back/Biceps

Each time I do shoulders/triceps/biceps, I'm working different parts of them. I also do core work/cardio/speed work for my sport.

 

Monday - Biceps/Triceps (Arms)
Tuesday - Chest/Abs
Wednesday - Shoulders/Back
Thursday - Biceps/Triceps (Arms)
Friday - Chest/Abs
Saturday - Shoulders/Back
Sunday - Rest

This is the routine I personally follow. Reason why I don't do leg day is because my body is quite out of proportion at the moment where I've got crazy leg strength/mass due to genetics so I don't feel the need to include legs at the moment. But you could always substitute abs for legs? I also work muscle groups twice a week because I feel once isn't enough in my opinion but it all depends on your workout.

Regardless, I HIGHLY recommend doing a maintenance leg day. 12-15 reps light weight. Otherwise the tides will quickly turn, and you'll be out of proportion the other way.

 

[The 2g]

Thanks for all the good responses guys

 

Surprised asides from bartons that you're all fans of brosplit type of workout. Typically a workout schedule such as upper/lower or PPL where you're hitting each muscle group twice a week is more optimal for muscle growth since it maximizes protein synthesis.

 

[Megaman]

From my personal experience (a bit of bro science here):

I spent my first 2-3 years in the gym with nothing set at all. I just winged all my workouts. I'd make sure to do about 5-7 different lifts, some abs, some cardio with nothing set it was legit just how I felt.

I built up a decent base with this style. However it was not until this year I started going with a specific routine. Within just weeks of actually having a routine and goals my physique became much better and my lifts all went up.

This may be terrible advice but if you're a complete beginner i'd recommend building up a base for your first 2-3 months in the gym then get into a routine that suits your needs.

 

From my personal experience (a bit of bro science here):

I spent my first 2-3 years in the gym with nothing set at all. I just winged all my workouts. I'd make sure to do about 5-7 different lifts, some abs, some cardio with nothing set it was legit just how I felt.

I built up a decent base with this style. However it was not until this year I started going with a specific routine. Within just weeks of actually having a routine and goals my physique became much better and my lifts all went up.

This may be terrible advice but if you're a complete beginner i'd recommend building up a base for your first 2-3 months in the gym then get into a routine that suits your needs.

Just from reading your analogy it's terrible advice. You've literally said that following a program was more effective yet you're advocating not following one for several months. How is that a good idea?

 

[Megaman]

Just from reading your analogy it's terrible advice. You've literally said that following a program was more effective yet you're advocating not following one for several months. How is that a good idea?

Assuming he has never lifted before and has no muscle it would give him the opportunity to get comfortable in the gym and build himself a base before getting into a demanding routine. I guess it's because i'm accustom to routines that push you unlike what you see on bodybulding.com. If your routine ends up being designed for pumping and toning bs dive right into it you'll be fine. But if the routine you pick actually makes you push yourself you might want to spend a month building yourself a base and getting comfortable by learning proper form over that month maybe two months.


Yes he can go right into a routine from the start but it might be a bit discouraging for a beginner and even unsafe. It's not something i'd recommend doing for more than a month or two.

 

Assuming he has never lifted before and has no muscle it would give him the opportunity to get comfortable in the gym and build himself a base before getting into a demanding routine. I guess it's because i'm accustom to routines that push you unlike what you see on bodybulding.com. If your routine ends up being designed for pumping and toning bs dive right into it you'll be fine. But if the routine you pick actually makes you push yourself you might want to spend a month building yourself a base and getting comfortable by learning proper form over that month maybe two months.


Yes he can go right into a routine from the start but it might be a bit discouraging for a beginner and even unsafe. It's not something i'd recommend doing for more than a month or two.

I don't see how messing around will teach him form whereas a structured routine won't. At the end of the day it comes down to him researching proper form and having it checked via recording himself or by observation by a friend or trainer etc. Routines aren't too demanding, you don't need to leave all of your energy in the gym and leave drained to make muscle. You don't need to talk yourself up about doing routines that "actually push you unlike routines on bb.com", I couldn't care less if you can bench press the moon. We both know that a lot of those routines are demanding if done right so cut the shit. Realistically there is nothing unsafe about diving into a routine and doing so should be encouraged to build proper ethic for the gym and getting accustomed to working properly. The only thing I'd advise is to pick a beginner friendly program and do proper research on form as it is something that is very important to reduce injury risk.

Also what the hell is pumping and toning? Pumping sounds like just getting a pump which is hardly productive. Toning is a myth since you have to lose body fat to "tone" your body lol.

 

[HotColdRush]

I don't see how messing around will teach him form whereas a structured routine won't. At the end of the day it comes down to him researching proper form and having it checked via recording himself or by observation by a friend or trainer etc. Routines aren't too demanding, you don't need to leave all of your energy in the gym and leave drained to make muscle. You don't need to talk yourself up about doing routines that "actually push you unlike routines on bb.com", I couldn't care less if you can bench press the moon. We both know that a lot of those routines are demanding if done right so cut the shit. Realistically there is nothing unsafe about diving into a routine and doing so should be encouraged to build proper ethic for the gym and getting accustomed to working properly. The only thing I'd advise is to pick a beginner friendly program and do proper research on form as it is something that is very important to reduce injury risk.

Also what the hell is pumping and toning? Pumping sounds like just getting a pump which is hardly productive. Toning is a myth since you have to lose body fat to "tone" your body lol.

I'd agree with megaman on this. Unless this guy has some sort of strength background he probably won't have the strength / flexibilty or / knowledge to perform the "major" exercises properly or safely.

I'd say (don't hate me plz) but maybe try some of the machines for a month or so just to kinda get the feeling for things - before you dived into some heavy squatting or overhead press and injure yourself.

Even better than that imo would be doing a solid month or two of calisthenics to build a foundation of strength. Dips / pullups / pushups / bodyweight squats / box jumps ect.

 

[The 2g]

I do arms 7 days a week

Never skip leg day

 

[99x]

Sunday through Monday- Rest Day

 

[Caspa]

Regardless, I HIGHLY recommend doing a maintenance leg day. 12-15 reps light weight. Otherwise the tides will quickly turn, and you'll be out of proportion the other way.

When ever I do train legs or go on a bulk my legs gain size just like that. Like I said he could always substitute something in there for legs, but because of my naturally big legs due to genetics I prefer to leave them out. For now at least.

 

[King Kunta]

A routine/schedule is what people normally follow because it keeps a steady and even muscle growth pattern. For starters, I would look into a beginner full-body program, or a beginner split routine. Remember that higher weight and less reps if you want to bulk (grow muscle/look bigger), and lower weight and higher reps if you are trying to build your strength (build endurance.)

I would start out with low weights on your routine. Doesn't really matter what kind of routine, but one that you are comfortable with. The first thing you want to do is practice perfecting your form with each exercise. I wouldn't waste much time practicing machines, because it's inevitable that you will always come back to the free weights. Getting down the form will make sure that all of your gains are made even (same size pecs, arms, legs, etc.) and will make going up in weight later much easier.

Breathing can also be very important, especially when doing sets that really push yourself like benching. It can also help prevent injury. Make sure to inhale when going with the flow of gravity, and exhale when going upwards against the force of gravity.

Aside from the workouts, try to eat clean(er), drink a good amount of water, and get plenty of rest between workouts.

 

[Caspa]

A routine/schedule is what people normally follow because it keeps a steady and even muscle growth pattern. For starters, I would look into a beginner full-body program, or a beginner split routine. Remember that higher weight and less reps if you want to bulk (grow muscle/look bigger), and lower weight and higher reps if you are trying to build your strength (build endurance.)

I would start out with low weights on your routine. Doesn't really matter what kind of routine, but one that you are comfortable with. The first thing you want to do is practice perfecting your form with each exercise. I wouldn't waste much time practicing machines, because it's inevitable that you will always come back to the free weights. Getting down the form will make sure that all of your gains are made even (same size pecs, arms, legs, etc.) and will make going up in weight later much easier.

Breathing can also be very important, especially when doing sets that really push yourself like benching. It can also help prevent injury. Make sure to inhale when going with the flow of gravity, and exhale when going upwards against the force of gravity.

Aside from the workouts, try to eat clean(er), drink a good amount of water, and get plenty of rest between workouts.

I too started off lifting with a full body workout when I joined a gym and they assigned me with a work out. Then as I gained more experience in the gym I created my own split routine.

 

[Kugo Ginjo]

I always follow a plan, but I switch plans often and use my own a lot. I did this heavy weight push/pull plan and saw some great results. Probably my favorite so far.

 

[Dan2007]

Day 1- Chest + Tris
Day 2 - legs
Day 3- Shoulders
Day 4 - Back and bi's
Day 5- Rest
Day 6 - Repeat