Hello All,

I'm very new to weight training. Last time I was in a GYM was in middle school and I could only bench the bar. I'm 18 now. I weigh 140 LBS and am 6'.

Needless to say, I would like to gain muscle before I go off to college.

I was at 24 hour fitness and the sales rep tried to coax me into the 4-day/week plan because it was more in my budget. He told me that muscles need 48 hours to rest, blah blah blah.

I told him, look: If I work different muscle groups everyday and follow SCHTEEVIE's training plan, then, it shouldn't be an issue correct?

Schedule:

Day 1: Chest/Triceps

Day 2: Legs/calves

Day 3: OFF or cardio/abs

Day 4: Back/Biceps/forearms

Day 5: OFF or cardio/abs

Day 6: Shoulders/traps

Day 7: OFF or cardio/abs

I'd like to know if the sales rep there is BSing me or what?

Thanks!

I think it depends on a lot more than just your split. We'd have to factor in your nutrition, any supplemention, rest and probably some other stuff.

Dluc,

My diet is generally vegetarian. Outside of the house (ie dining out), it's Chicken or other white meats. No beef or pork. I dine out maybe a few times per week.

I've bought the BSN True Mass Supplement, its still sealed, but I'm anxious to use it. My parents say it'll create more harm than do any good. What do you think?

Any suggestions?

What's the price difference between having access to the gym 4 days a week compared to 7?

I wouldn't say the sales rep was BSing you unless he said his recommended workout plan was the only way to go about getting the results you want. There are too many ways to go about splitting up a successful training routine to say which way is best.

Your "regular" diet is going to be more important than any supplements you decide to take. Can you post the details of a typical days meal plans for us? The more specific you can be, the better.

What's the price difference between having access to the gym 4 days a week compared to 7?

The price difference is roughly $15 dollars, and I may just do it because its only for 3 months. I have several choices for Gyms that I'll be trying out, but I just have to get my routine down. :)

I wouldn't say the sales rep was BSing you unless he said his recommended workout plan was the only way to go about getting the results you want. There are too many ways to go about splitting up a successful training routine to say which way is best.

It came across like he wanted to me to sign-up regardless of what results I wanted; he just wanted another number on his quota. He didn't recommend any plan, he just said the muscles need 48 hours to rest and with that fact, I'd only need the 4 day membership. "You wanna build muscle right? You have to rest before and let them regrow before you get back in here. That takes 48 hours." Being as inexperienced as I am, I was baffled. :dreamy:

Your "regular" diet is going to be more important than any supplements you decide to take. Can you post the details of a typical days meal plans for us? The more specific you can be, the better.

The typical meal consists of the following:

Breakfast: Cereal, generally frosted flakes or Apple Jacks :D with 2% milk
Lunch: 1 bowl of Jasmine Rice with gravy and potatoes or some other type of vegetable
Dinner: Gravy and Potatoes (or various other vegetables) with 2 Pita Bread or Tortillas. Next is a bowl of rice with the Gravy and potatoes.

Its hard to say because my mom cooks Indian Food and its really a lot more healthy than I make it sound. However, at the end of the day, I'm still 6' and weigh 140 pounds. I can't figure out how to obtain weight other than eating more, going on supplements or going out for lunch everyday for some chicken.

I appreciate everybody for taking the time to help! :tucool:

The price difference is roughly $15 dollars, and I may just do it because its only for 3 months. I have several choices for Gyms that I'll be trying out, but I just have to get my routine down. :)



It came across like he wanted to me to sign-up regardless of what results I wanted; he just wanted another number on his quota. He didn't recommend any plan, he just said the muscles need 48 hours to rest and with that fact, I'd only need the 4 day membership. "You wanna build muscle right? You have to rest before and let them regrow before you get back in here. That takes 48 hours." Being as inexperienced as I am, I was baffled. :dreamy:



The typical meal consists of the following:

Breakfast: Cereal, generally frosted flakes or Apple Jacks :D with 2% milk
Lunch: 1 bowl of Jasmine Rice with gravy and potatoes or some other type of vegetable
Dinner: Gravy and Potatoes (or various other vegetables) with 2 Pita Bread or Tortillas. Next is a bowl of rice with the Gravy and potatoes.

Its hard to say because my mom cooks Indian Food and its really a lot more healthy than I make it sound. However, at the end of the day, I'm still 6' and weigh 140 pounds. I can't figure out how to obtain weight other than eating more, going on supplements or going out for lunch everyday for some chicken.

I appreciate everybody for taking the time to help! :tucool:


dude you need protein

Hence the need for protein shakes?

Shakes will help, but get that chicken you mentioned as well, tuna, salmon, other fish, that gravy probably is very fatty....

Hello All,

I'm very new to weight training. Last time I was in a GYM was in middle school and I could only bench the bar. I'm 18 now. I weigh 140 LBS and am 6'.

Needless to say, I would like to gain muscle before I go off to college.

I was at 24 hour fitness and the sales rep tried to coax me into the 4-day/week plan because it was more in my budget. He told me that muscles need 48 hours to rest, blah blah blah.

I told him, look: If I work different muscle groups everyday and follow SCHTEEVIE's training plan, then, it shouldn't be an issue correct?





Not correct. This is an example of assuming you've learned training by reading forums or web posts as opposed to a trainer who's spent the time and energy learning the true science behind it. It's common, and I'm not saying that is the most intelligent trainer because I don't know them - there are certainly trainers who get certified but DON'T really understand it.

But even training different muscle groups isn't always the best plan.

The "logic" says, "Well, if I train my legs today and my arms tomorrow, then it's different muscle groups so they get to rest, right?"

The reality is that ANY training session taxes your central nervous system. And that can become fatigued and impede your progress. One of the top strength coaches in the world, Ian King (you may have heard of his series Get Buffed) suggests never training more than two consecutive days in a row due to this effect ... sure, work different muscle groups, but always build in a day of NOT resistance training after every two consecutive days of doing resistance training.

In fact, some of his most popular programs are 4 days per week.

Also, more is NOT always better. I've coached clients to some of their biggest muscle gains by taking them off of 5- and 6- day splits and onto 3 or 4 day splits instead. The extra recovery times helps build more muscle.

Jeremy

Not correct. This is an example of assuming you've learned training by reading forums or web posts as opposed to a trainer who's spent the time and energy learning the true science behind it. It's common, and I'm not saying that is the most intelligent trainer because I don't know them - there are certainly trainers who get certified but DON'T really understand it.

But even training different muscle groups isn't always the best plan.

The "logic" says, "Well, if I train my legs today and my arms tomorrow, then it's different muscle groups so they get to rest, right?"

The reality is that ANY training session taxes your central nervous system. And that can become fatigued and impede your progress. One of the top strength coaches in the world, Ian King (you may have heard of his series Get Buffed) suggests never training more than two consecutive days in a row due to this effect ... sure, work different muscle groups, but always build in a day of NOT resistance training after every two consecutive days of doing resistance training.

In fact, some of his most popular programs are 4 days per week.

Also, more is NOT always better. I've coached clients to some of their biggest muscle gains by taking them off of 5- and 6- day splits and onto 3 or 4 day splits instead. The extra recovery times helps build more muscle.

Jeremy

Just remember that these guys at the 24hr fitness places are SALES guys, not trainers. Some MAY be trainers, but that still doesn't say much, since they have a conflict of interest (selling you a plan).

I couldn't imagine being stuck to a 4 day plan. I like having cardio on my off days.

But doesn't he want to lift four days? Or it some new math :lol:

He can do cardio outside of the gym. Run. Bike. Whatever. It's nice outside.

The "salesperson" is trying to save him some money... and given the adhesion rate of most new clients, that's a pretty honest way to do it.

Hence the need for protein shakes?

Hence the need for FOOD...and plenty of it. At 6" and 140 lbs. you have to change your outlook on nutrition (read the Guide to Bulking stickie) otherwise no type of training, regardless if it's 3x per week or 6x per week is going to have any type of positive impact.

Here's a sample breakfast for someone with your stats:
5 egg whites, 2 whole eggs, 1 cup of oatmeal, 5 oz chicken breast, piece of fruit

Hence the need for FOOD...and plenty of it.

Agreed:nod:

If you have the money I would go for the 7 day plan. I'm sure it was an honest pitch, but I'm guessing you're more motivated than the average 24 fitness gym goer (cause you're on this forum :)). It gives you flexibility. It's nice to do cardio outside, but some days the weather might suck, or you may live in an area where it's unusually difficult to do cardio outside (ex. I live in Florida, and it's very humid during the day). If you can't afford 7 days a week, it's not a big deal, and long as you're going consistently to the gym.