AboutRichard Edmondson Expertise I have a level 2 gym instructors qualification an a VTCT Diploma in Anatomy physiology and nutrition.
I give advice on people`s weight lifting routines, from their technique, to the amount of sets/reps they need 2 do.
I can also create nutritional programmes, or give nutritional advice to anyone that works out.
I also have experience in pre and post workout recovery exercises and can give advice on warming up stretches and cooling down strecthes.
For anybody wanting online personal training please check out my new website: www.rsefitness.com
Experience I have a level 2 gym instructors qualification an a VTCT Diploma in Anatomy physiology and nutrition.
Expert: Richard Edmondson Date: 7/19/2008 Subject: schedule and regularity
Question Mr. Edmondson
I am trying to gain muscle mass 'thats it in a nutshell'. I am 21 years old and have just purchased a barbell set. For financial reasons I cannot afford a gym membership and due to a lack of space I cannot afford expensive and professional equipment. I don't want to become extraordinarily ripped. I would just like to achieve a developed form to fill out my body frame. I have just started working out with this set at the beginning of this week. I currently have 40lbs set on bar. I do 4 sets of 10 of standing curls, 4 sets of 10 of flat barbell press 'on the floor', 4 sets of 10 barbell shrugs, and 4 sets 6-7 of closegrip barbell upright rows. Is this a sufficient amount of reps/exercises for the arm and shoulder area? Are there any other ones you would suggest?
My second question is on regularity. I have heard many opinions regarding a schedule. Presently I have been lifting every other day. I have the idea to lift for three days with a rest day between each day, and two rest days after the third day. Is this a recommended schedule for a beginner? Also how long should I rest between sets?
Thank you Mr. Edmondson for your time and your expert opinion.
Answer Hello,
For muscle size it's usually 3-4 sets of 8-10 reps, it can get complicated with the sets and reps that are about. But if you are starting off which you are i would advise 4 sets of 8-10 reps.
In response to your 2nd question, 3-4 times a week, so you could train Monday and Tuesday, take wednesday off and train thursday,friday with weekends off.
Alternatively, you can o 3 days a week, so Monday and Tuesday do the weights,Wednesday off, and Thursday or friday as a weight training day
