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  1. #1

    Join Date
    Jul 2003
    Posts
    238
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    Hell yeah! Hell no!

    help me out here guys

    Hey everybody-
    I'm relatively new to weight training, and I was wondering if this workout plan is alright. My cousin suggested it to me. My one question is that I'm wondering if I will have good results if I only workout a muscle group once a week.
    Monday- chest/triceps/abs
    Tuesday- biceps/ back
    wednesday- legs
    thursday- shoulders/ abs
    friday- light chest work out

    Any help would be much appreciated

  2. #2
    Didn't so much Fall as Saunter Vaguely Downwards

    Join Date
    Mar 2004
    Location
    Ooooooklahoma!!!
    Posts
    1,591
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    Hell yeah! Hell no!
    www.fitrex.com

    Take some strength tests, and it will build a workout for you.
    sudo make me a sandwich!

  3. #3
    Ready are you? What know you of ready? supporting member
    Little Idea's Avatar
    Join Date
    Jul 2002
    Location
    SLC
    Posts
    721
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    Hell yeah! Hell no!
    If you are new to lifting there is no real benefit to a program with complicated splits.

    A basic beginning body building routine:
    3x10 Bench Press
    3x10 Military Press
    3x15 Stiff Leg Dead Lift
    3X15 Squat
    3x10 Cable Pull Downs
    3x10 Rows

    Three times a week for two months

    If you want to train for strength, up the weight and lower the reps by half.

    But, if you really want to use you muscles for something, forget everything you think you know and put your network connection to good use: www.crossfit.com and www.danjohn.org/coach
    If a `religion' is defined to be a system of ideas that contains unprovable statements, then Godel taught us that mathematics is not only a religion, it is the only religion that can prove itself to be one. -- John Barrow

    Talk to TBK's boyfriend:


  4. #4
    Meex's Avatar
    Join Date
    Mar 2004
    Location
    Upstate
    Posts
    2,998
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    Hell yeah! Hell no!
    What are your training goals?
    Speed?
    Strength?
    Overall improvement?
    Fitness?
    Looks?

    `~/

  5. #5

    Join Date
    Jul 2003
    Posts
    238
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    Hell yeah! Hell no!
    Quote Originally Posted by IzzyDaHedgehog
    www.fitrex.com

    Take some strength tests, and it will build a workout for you.
    That is an amazing website! I already signed up and have a workout plan set up

  6. #6
    TaeBo_Master's Avatar
    Join Date
    Mar 2003
    Location
    San Antonio, TX
    Posts
    4,002
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    Hell yeah! Hell no!
    Little Idea is on the right track. Beginners shouldn't be doing much if any splitting. Most absolute neophytes will get tremendous gains from doing a full body workout 3 days a week. After a while, a 2 day split can be given. Only after tremendous progress would you consider going to a more complicated split, depending on goals.
    Click To Get My Free Training Newsletter... Do It NOW!


    "You all just got fucking owned.";
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  7. #7

    Join Date
    Jul 2003
    Posts
    238
    --
    Hell yeah! Hell no!
    Quote Originally Posted by Little Idea
    If you are new to lifting there is no real benefit to a program with complicated splits.

    A basic beginning body building routine:
    3x10 Bench Press
    3x15 Stiff Leg Dead Lift
    3X15 Squat
    3x10 Cable Pull Downs
    3x10 Rows

    Three times a week for two months

    If you want to train for strength, up the weight and lower the reps by half.

    But, if you really want to use you muscles for something, forget everything you think you know and put your network connection to good use: www.crossfit.com and www.danjohn.org/coach
    I only have acsess to a barbell, bench, and a bunch of dumbells. Is there any substitute you could suggest in place of the cable pull down? Thanks

  8. #8

    Join Date
    Jul 2004
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    Sherdog's Strength and power forum
    Posts
    121
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    Hell yeah! Hell no!
    Yeah, pullups.

  9. #9

    Join Date
    Oct 2003
    Posts
    3,530
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    Hell yeah! Hell no!
    fitrex=lame

    Fitness criterion should not be segregated like that.

    And splitting is a means to increase intensity, not volume.

    Furthermore, splitting should not be any more specific than upper body, lower body. With compound movements (the kind you should be doing) it's not like you can totally seperate the muscles you think you should be resting. Quality rest is kind of important...that's where the beneficial ADAPTATIONS TO THE STRESS take place.

    And finally that stress thing I mentioned is not confined to the skeletal muscle. The systemic stress response wreaks havoc on everything....if not managed properly.
    Last edited by Nid; 1/26/2005 9:16am at .

  10. #10

    Join Date
    Sep 2003
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    Canada
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    20,890
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    Hell yeah! Hell no!
    What ELSE are you doing besides Strength training and when ?

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