I have a basic weight bench at home and wanted to get started working out with weights again. What is the best way to get started? I heard only work out three days a week for the first couple weeks and focus on a different muscle set each time. I was thinking of breaking the three days into:
That is way too focused for getting back into it. I would humbly recommend a full body workout 3 times per week. Something with squats, presses, pulls and heavy ab work will get you strong faster and burn more calories at the same time. You are right to break your body in, but don't be afraid to work hard. Push-ups are so simple yet will strengthen the core and all the pressing muscles.
Michael, I am Logan Franklin from www.GrayIronFitness.com. My advice is of a general nature because I don't know your weight training experience or how how long you have been away from training.
I would begin by doing full body workouts, not split day routines. That is something you may want to do after you have been training for a while. Also dedicate most of your workout time to compound movements rather that isolation exercises. Three days per week is about right.
Hey Michael...congrats on getting back into things. To be honest, breaking up the body into "parts" is a very old-school and an outdated approach. Like the others have said, a full body workout would be a much better option.
A great resource is "The New Rules of Lifting" by Lou Schuler and Alwyn Cosgrove, two of the best in the business. It's a great (and fun) read, and it gives you not only some great information, but some outstanding workouts too. You may be somewhat limited by your equipment, but you should be able to work with the workouts and substitute certain exercises that you aren't able to do.
Three days a week (M-W-F) for weight training is good. Focus on full body circuit weight training (i.e., work all muscle groups each workout). Circuit weight training is doing one exercise after the other with little or no rest between exercises. Do each exercise 10-12 repetitions. Complete the circuit, rest 3-5 minutes, and do the circuit again. Total workout time would be 30-45 minutes. That's all it takes. Circuit weight training gives you strength, endurance, fat burning, lean muscle growth and heart health. Dumbbells are good to use for circuit training.
Do cardio exercise the other 3 days of the week (20-30 minutes each session). Congratulations on getting started again!
I agree with all the comments, but especially Marks, since you're in the beginning stages of exercising. Using a circuit routine will give you all of the benefits he noted, while getting your muscles, joints and connective tissue ready for a heavier resistance routine. Be sure to include multi-joint exercises such as squats, shoulder presses, bench press and rows. Then add in single joint exercises to get those biceps and triceps and don't forget the abs. Sit ups with your feet anchored under something if needed, and leg lifts to get those lower abs tightened. Good luck, give a shout if you need additional info as you move along.
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