as a beginner how often should you do weight training and how often hit a muscle group in a week.?

Question

my goal is to gain muscle. in a 20 year old male. so what sort of a training program should i follow? 1m 5ft 7" tall and weigh 60kgs

Answer 1

I would start light, higher reps ( 10-12 ) and not to fatique.Rest 2 minutes between sets in the beginning, lower to 90 seconds after a few weeks and finally when you get serious, lower rest to 60 sec's. I have had luck with alternating ( back,biceps, legs) and ( chest,triceps,shoulders )every other day, 6 days a week or 5 days and rest on the weekend. Wherever you left off, start the next week, ensuring that both groups get equal work. It is basically divided by push one day with the chest, tri's and shoulder and pull the next with the bic, and back. I put the legs on that day to even the load. After a few weeks, when your muscles start to adjust, you can lower the reps, increase the weight and start pushing to failure. In the begining, do 2 sets for each muscle. You can keep it the same or do a different exercise. Example being your chest. Try one set of bench and one set of fly's. As you progress, you will add more sets, but keep it to two different exercises per muscle .You can try different exercises for that muscle on your next workout. Keep your form. If you lose the form, you lose the effectivness of the exercise and risk injury. Don't watch what the other guy does, worry about you. I made that mistake early on and all it did was embarrass me. Eat right, make sure you get protein and plenty of water, and get enough sleep. All very important. The other thing is consistency. Keep it up, even when your tired or not interested. It's a lot easier to continue, than to start again. After you get into it and feel a bit stale, add Creatine to your plan. When I take creatine, I feel nothing, it just seems to add to the intensity. It gets me the extra rep. The most important rep. It also keeps the muscles filled with water, so you will add weight. Whenever I have stopped taking it and get back on it, the difference is amazing.

Answer 2

Three days a week is good for a beginner. Do a workout that hits your whole body. I listed a couple links that have lists of exercises to choose from. A good one I just started my teen daughter on that pretty much hits everything is:

Squats
Leg Curls
Pull-Ups
Bench Press
Crunches

Start light and do one set each. Your goal starting off is to learn how to do the exercises properly. If done wrong, you can injure yourself, and then you won't be able to workout at all. After you learn the exercises, you can start going heavy and add more sets. In a few weeks, you can start adding more exercises, and after a few months, you can start looking at different split routines.

How often to work each muscle will depend on how hard you work them. One thing you will need to learn is to listen to your body. If you are still sore from the last workout, it is too soon to workout again.

Three other things you need to look at to maximize your results is your diet, rest, and hydration. Your body uses protein to build the muscle, so eat a healthy diet with lots of protein. Rest is important because that is when you body actually builds the muscle. And, your body is about 70% water, so make sure you are drinking plenty of water.

Answer 3

Hey .whats happening! I weight train with my son I have worked with weights since I was 14,I am 45 and still in decent shape,anyway if I was you I would start out with light weight and work each muscle group once a week hard.Rest and protein is what your muscles have to have to grow.If you work your body to hard to fast and to much you can actually tear your muscles down and you will never gain.That is what happened to me.I tried to lift everyday the same muscles,what an idiot I was I ended up hurting myself instead of helping.Get yourself a Muscle mag and do what they suggest or if you got the green get a trainer at a gym

Answer 4

Work out 3-4 times a week. Alternate muscle groups, such as:
Mon - chest, back, inner thigh, outer thigh
Tues - bicep, tricep, quads, hamstrings
Wed - shoulders, back, glutes, calves
Thurs - rest
and keep repeating the cycle, you should work opposing muscle groups (chest/back, bicep/tricep), start with 3 sets of 15 reps, you should also do some cardio like jumping rope, to build muscle your body will also need protein

Answer 5

Three times per week is average for Beginners or Elite. You want to wait atleast 42 hours for each major muscle groups after workout. You need your muscles to recover before redoing them again.You should also realize that eating the right food will boost your built and give you better energy and recovery. Just surf Menshealth.com or Mensfitness.com and they will offer lots of detail and will answer most of your questions.

Sign up for menshealth.com newsletter. They send you great information almost every other day. Workouts, nutruition, what to eat...etc.

Answer 6

Wherever you live there is a place to go n work out usually those places do an assasment before you join and most of the time they r free if you go and tell them you r thinking of joining but you don't know what kind of training is for you they r professionals and they will tell you which way to go and then just go from there.

Answer 7

I would go with 3-4 times a week hitting all body parts
look up 'chad waterbury' he has amazing beginner workouts that will have you seeing results

Answer 8

what randband4 said, i gave him thumbs up