Weight lifting 3 times a week, need some advice?

[Mtal]

Looks like I can only work out 3 times a week, tuesday, thursday, and saturday. Any advice on what body parts I should do each day? What exercises I should do? Also, if I am doing a certain body part on tuesday, and have to wait till next tuesday to do it again, is that too long a wait (so I am doing a body part I guess every 7 days)? Also any other advice or something i should be aware of? Thanks.

[glockmeister]

There is no law that says you MUST do each body part only once a week. Its just that usually people use it kinda as a rule of the thumb too avoid "overtraining. What body parts you do is your choice. You didn't mention what your goals were such as getting bigger, getting stronger, toning down, weight loss, etc.

I like to basically break it down with the big three: Deadlifts, squats and bench presses. Each of thme being the main excersize on a certain day. Basically you simplest workout plan should work around back one day, legs another, chest another. With each day you may wanna throw in some supporting exersizes like doing dumbell presses after heavy BB bench, skullcrushers to finish off your triceps since they already got some good work fromt he bench. Also you can do some type of rowing exersize on deadlift day.

Cant advise much else since you didnt mention what the ultimate goal was.

[Mtal]

My goals are to get bigger and stronger. Is there something I should take into consideration?

[glockmeister]

If you want to get bigger and stronger, then you want to focus more on big lifts that use several muscles at one time such as bench press, deadlift, squats and power cleans and military presses. I would also focus less on higher reps and use a heaveir weight that allows you 4 to 6 reps, in time you an even sometimes do workouts with just doubles or singles. Also make sure you eat enough and get enough rest and recovery time to allow your muscles to recover.

[orion82698]

I have the same workout days. Here is what I do

Monday - class

Tuesdays - Back, Biceps, ABS, Forarms (stretch and practice)

wednes - class

Thurs - Chest, triceps, ABS, (stretch and practice)

Friday - Rest or class

Saturday Class, then Shoulders, ABS and LEGs

Sunday REST!

Check out this website. It will help you out a lot more

https://www.bodybuilding.com

[Aodhan]

I have the same workout days. Here is what I do

Monday - class

Tuesdays - Back, Biceps, ABS, Forarms (stretch and practice)

wednes - class

Thurs - Chest, triceps, ABS, (stretch and practice)

Friday - Rest or class

Saturday Class, then Shoulders, ABS and LEGs

Sunday REST!

Check out this website. It will help you out a lot more

https://www.bodybuilding.com

Personally, for your program I would switch a few things around. Unless you are doing all flye work for your chest, the primary movers in most bench press movements are the triceps. So, when you do chest and triceps, you are hitting the same muscle group on the same day. Same thing for back/biceps, a lot of the back exercises involve bending a straight arm, which is a biceps movement. It's less involved than the triceps is with a bench press, but it's still involved.

I'd switch so you were doing chest/back on the same day, or possibly chest/biceps, and then either triceps/biceps or triceps/back on the second day.

To the OP, if you want to gain mass and have limited time, lifts that involve more than one major muscle group are your best bet. Chest dips, squats, lunges, pullups, etc. all hit more than one major muscle group at the same time.

Whichever you do, never forget your core muscles, which include your abs AND the back extensors. Training a lot of abs without training the lower back as well is just asking for an injury down the line.

Aodhan

[orion82698]

Well, that's the main reason I do these at the same time. I keep my pull and push workouts on the sameday. I have found that this has increase my strength and ability to put up more weight in short time (Nothing crazy, but it's working).