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I'm in relatively good shape, but I started going to the gym a month ago because I am trying to build some strength. I've been hitting the weights twice a week, but due to my work schedule its easier to go on Saturday and Sunday. I'm always very sore on Sunday night and Monday. Is this routine okay or would it be better to go on say, Wednesday and Saturday? I'm sure going on Saturday-Sunday is still better than nothing at all so maybe I'm overthinking this. What do you guys think?
I would spread out your sessions in order to let yourself recover. It will be more difficult for the body to recover and and gain strength using current routine. If you divide your Sat and Sun into split sessions, i.e. upper body on Sat and say core and lower body on Sun., that will work better. Better still would be 4 sessions a week, split as described. I advocate high intensity single set, all out gun-to-the-head sets once appropriate weight load is determined. Try a 4-2-4 lift. 4 seconds up, 2 seconds in place, and 4 seconds down. This will maximize your training and reduce the amount of time you spend in the gym.
Multi joint, compound, push and pull. Minimize isolation moves. Remember you can modify your routine with more sets, movement patterns, later if you get ambitious.
Just want to add, muscle sore is common for gym goers. Don't worry, it will go away when your body gets used to the routine. In the meantime, I recommend you try a few methods that relief muscle soreness: Sore Muscles Remedies That Actually
I would spread out your sessions in order to let yourself recover. It will be more difficult for the body to recover and and gain strength using current routine. If you divide your Sat and Sun into split sessions, i.e. upper body on Sat and say core and lower body on Sun., that will work better. Better still would be 4 sessions a week, split as described. I advocate high intensity single set, all out gun-to-the-head sets once appropriate weight load is determined. Try a 4-2-4 lift. 4 seconds up, 2 seconds in place, and 4 seconds down. This will maximize your training and reduce the amount of time you spend in the gym.
Multi joint, compound, push and pull. Minimize isolation moves. Remember you can modify your routine with more sets, movement patterns, later if you get ambitious.
The problem is, at least for now, I simply don't have time to go during the week after my 3 hour roundtrip commute and dealing w/family obligations. It's either Sat-Sun or nothing at all. I know very little about exercises, so I follow my electronic "personal trainer". It tells me what exercise to do, how many reps, how much weight, and even the pace at which I should lift-hold-put down the weights. Usually 7 different exercises, 3-4 sets, 8 reps each.
I suppose I should try to work in a quick 15 minute home workout during the weekdays though. Any suggestions on simple home workouts during the week? I have a rowing machine, dumbells and a dumbell bench.
If you are getting enough sleep, nutrition, stress management, you are doing fine with 2 sessions on weekend. One of the primary principles is that something is far better than nothing. You can do a whole heck of a lot with some bells and a bench.
One example, is man makers. This one will gas you out and provide a full body work out in very little time.
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