I’m just starting out for the first time working out. I started looking through Bill Pearls website and it really got me into learning about nutrition and some basic workouts. (Its Great!!! I’m really loving it) I would really like to get in shape and I want to start now!! But I don’t want to do something wrong or hurt myself, so I’m trying to learn as much as I can as I first start off here.
Anyways to my point…
I have a planed out workout I do everyday besides Sundays. I try working out every muscle every other day. But the problem I'm having is that my workouts turn out to be 2 hours long. I have been told that its way to long. That my workouts should only be only 1 hour long the most.
With all those muscles and all those reps, How can you work out every muscle in just 1 hour a day. (25-30 mins of that are on my Stationary Bike at first)
I could try doing a 3 day workout. But I don’t want my muscles to relax to much in-between my workouts.
What I really need is a schedule I can follow on what muscles to work on what days. (exp. Calves “Gastrocnemius” and Tibialis Anteriors one day and Shoulders Anterior Deltoids and Lateral Deltoids the next) Back and forth.
My goal is to lose some weight and rip. But I’m new at this so I am not expecting much at first.
You’re thinking too hard. Do a search at T-Mag for “Dawg School” and “The Beginner’s Blast Off Program”. In general, you should only work each body part once per week, and your workouts should be about an hour long, excluding cardio. Don’t sweat that you can’t hit every muscle individually, as some lifts hit more than one muscle group at a time. And make sure that you give yourself adequate time to recover. Muscles are not built in the gym; they are built at the dinner table and while you sleep. Good luck.
Demo’s suggestions are good. I think you are trying to do too much right now. My best suggestion would be to follow something that is already layed out for you. Ian King’s Limping series for legs and 12 Weeks to Super Strength for upper body would be a great place to start. You could even add in his recent 12 week ab series to complement upper and lower body work. Read the FAQ for links to the upper and lower body programs and the ab series is in the last few months, so it should not be hard to find.
Let an expert like Ian King get you started and then when you feel like you are comfortable on your own, you can try some different routines.
first off, ur not giving your muscles enough time to recover. your muscles don’t grow when you work them, they grow after you stimulate the muscle receptors and allow them time to recover and then they must grow in order to adapt to the new, heavier wieght. second, u are training too many body parts too often. I do no more than 15 sets and no less than 12 sets per workout. anything else and you’re overtraining. for example my workout consists of Day 1 - chest and tri’s, Day 2 - quads, hamstrings, and calves, Day 3 - traps,upper and lower back, Day 4 - delts and bi’s, then take a day off, then begin again with the same routine. listen to your body, if you’re still feeling sore from the first part of your routine, its telling you u may need to take another day off before start you start again. again, i emphasize that you do no more than 15 sets a day, i try to keep it around 12. you may have to go back and rearrange or cut out some of your different exercises to keep your sets around that number. if you have any other questions, send me an email, and i’ll answer antmore questions i can.