whats up everybody im looking for a lil help i lift but i would like a plan that will effect me so can anyone help by just telling me how long a day i should work out and how many days a week.i have dumbells a curl bar and a bench i know how many reps i can handle for my workout i just would like to know how many hours a day. i have all the time in the world to workout cus im stuck in a house majority of the time.so if anybody can help i would appreciate it.
1 - workout 1 a day 3 - 4 times a week for 45mins each session
2 - workout 2 a day 2 - 3 week for 20 - 30mins each session
it will depend on your training experience so without at least 18 months i woodn't do option 2. If you do do a low reps in am and high reps in pm. u will need to more strict on food with option 2 as it is a bit more demanding but if done properly can yeild very good results. the idea is to do the same exercises both sessions so as to overlaod that movemet pattern more so than the actual muscle. avoid failure on all sets stopping 1 rep short of on last rep of last set. option 1 is just your regular workout u probably do now.
really though you can either workout 5 - 6 times a week with high frequency, high vol, high int but not going to failure or you can do 3 - 4 week with high int (going to failure on some sets), mod vol, mod frequency
yeah work out one sounds good 45 mins a day and 5 days a week thanks...and also do you know of any weight gain diets. im 5'7 150 lbs....now should i focus my work out on one area a day like for ex: monday upper body tuesday lower body wednesday abs and running and etc...
depending on where you are u should do some body weight training 1st before wts so that you can do 20 PERFECT PUSH UPS, 12 PULL UPS and 10 BROOMSTICK OVERHEAD SQUATS to ensure stability when starting with wts. It will also allow one to start with ehavier wts than they coood have if they didn't do it. Anyway i wood try one of Chad Waterbury's programs so go to t-nation.com and find one. i think he likes to start with Waterbury Method, Art of Waterbury or Big Boy Basics. Have a look at each and see which one fits you the best