How many days do you have to train each week? The optimum number of days and the most common training is the day 3 split. This involves working out 3 times a week with usually one day off in between each workout.
The split itself could be a full body workout on each day or by dividing your body parts up into areas which are covered over the week. Below is an excellent example of a basic split which works the entire body from all different angles over the week.
This 3 day a week weightlifting workout for muscle building is a good starting point if you are new to training and provides a solid workout which is easily customized to suit your long term goals.
Ideally you want to split you 3 workouts throughout the week to allow for rest and recovery between workouts. A days rest will usually be fine.
Here is a common split:
Monday: Training
Wednesday: Training
Friday: Training
With the above example you get a days rest between workouts with the weekend off to fully recover from your workouts.
Your workout should ideally follow the following timeline and you should be in and out of the gym in around an hour:
5 Minutes warm up (running, bike)
This should be of a fairly low intensity and is designed to slightly raise your heart rate and warm your joints up.
30 Minutes Resistance training
This weight training section should be intense and hard.
25-30 Minutes Aerobic training
This is when you do your fat burning cardio.
5 Minutes Cool down and stretch
Slowly lower your heart rate and stretch off those muscles.
Your weightlifting workout should not last longer then 60 minutes not including the warm up and warm down. You don't need to spend every minute of the day in the gym to see results. You need to be smart with your time and make the most of it. There is no need to stop and speak to that hot girl on the treadmill between sets, save it for the end of your workout.
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The Training Routine
Monday
Squats
Leg Extensions
Leg Curls
Calf Raises
Abdominal Leg Raises
Wednesday
Incline Bench Press
Close Grip Bench Press
Shoulder Press
Side Laterals
Biceps Curl
Reverse Crunches
Friday
Lat Pull Down
Seated Row
Triceps Push Down
Ab Crunches
Hyper Extensions
Make sure you perform all the exercises using strict form take 4 seconds to lower the weight and 2 seconds to raise it, do not pause and the top or bottom of the exercise. This is commonly known as a 402 tempo. Slow lowering of the weights is shown to recruit more muscle fibres then going as fast as you can and looking like your in some kind of rush.
Weeks 1 -4
Perform 1 set of 10-12 reps of each exercise.
The weight you use should be heavy enough that you can barely lift the last rep. Aim to increase the weight by 1-2lbs per week. Do not let your form fail.
Weeks 5-8
Perform 2 sets of 10-12 reps per exercise.
Weeks 9-12
Perform 3 sets of 10-12 reps per exercise.
Cardio training
Your cardio training should be intense and if you are using the machines then the interval or fat burning setting works the best.
What to expect from training
For men this training routine will help you build a more muscular body and burn any excess body fat.
For women this routine will help firm and tone your body and burn fat.
When to expect results
After around 2 weeks your strength should increase and you should notice physical changes in as little as 6 weeks.
Don't give up
If you don't see results straight away don't give up, consistency is the key to being successful in any workout program.
Whatever weightlifting workout you choose to follow make sure that you consistently stick to it. Skipping workouts and finding excuses is the number 1 reason that people fail to see results.
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