lifting - for strength (a word from liz)
First, choose your split:
There are numerous ways to split up body parts, so make a schedule that works for you. Here are some examples. (I've bolded my personal preferences...)
-3 days/wk lift total body (~60-75 mins/workout)
-4 days/wk: alternate 2 days upper/2 days lower
-4 days/wk: back/bi, chest/tri, shoulders/abs, legs
-3 days/wk: Back/Bi, Chest/delt/Tri, Legs/abs
-3 days/wk: Back/chest, bi/tri/delt, legs/abs
-7 days/wk: bi, tri, back, chest, delt, legs, abs
Number of exercises:
-Choose four different exercises to focus on your large muscle groups (chest, back). Choose 2-3 different exercises to focus on your small muscle groups (tris, bis). Unless you are specifically trying to build them, you don't need to do as much with these small muscle groups because they are already working to assist your larger muscle groups.
Numbers of sets:
-Do 4-5 sets of the exercises you've chosen for your larger muscle groups. Do 3-4 sets of the exercises you've chosen for your smaller muscle groups.
As for reps, I recommend the following:
-Month 1:
--wk 1: 20-25 reps
--wk 2: 15-20 reps w/ more weight than wk 1
--wk 3: 12-15 reps w/ more weight than wk 2
--wk 4: 8-12 reps w/ more weight thank wk 3
-Month 2:
--wk 1: 20-25 reps w/ higher weight than wk 1, mo. 1
--wk 2: 15-20 reps w/ higher weight than wk 2, mo. 1
--wk 3: 12-15 reps w/ higher weight than wk 3, mo. 1
--wk 4: 8-12 reps w/ higher weight than wk 4, mo. 1
I recommend continuing to cycle through your reps and always trying to increase your weight. As for number of sets, I always do at least 3 sets, sometimes up to 6 sets. Just make sure that you get a good 3 sets in with weight that feels heavy enough so by the last 5 reps or so, you are DEFINITELY struggling.
Maintenance: If you've reached a point where you are happy with your muscle mass and strength and are truly looking simply to "maintain" your muscle as-is, then you could continue to cycle your reps (without increasing weight), OR just stick with 8-12 reps of the appropriate weight.
--If you are a fairly new (female) to weight-training, I do recommend reading "28-day body shapeover" by Brad Schoenfeld. It looks super old-school but it initially taught me a great deal about lifting and nutrition, and it's a great place to start. It gives you specific diet and workout plans if you would like something set out for you to follow.
There are numerous ways to split up body parts, so make a schedule that works for you. Here are some examples. (I've bolded my personal preferences...)
-3 days/wk lift total body (~60-75 mins/workout)
-4 days/wk: alternate 2 days upper/2 days lower
-4 days/wk: back/bi, chest/tri, shoulders/abs, legs
-3 days/wk: Back/Bi, Chest/delt/Tri, Legs/abs
-3 days/wk: Back/chest, bi/tri/delt, legs/abs
-7 days/wk: bi, tri, back, chest, delt, legs, abs
Number of exercises:
-Choose four different exercises to focus on your large muscle groups (chest, back). Choose 2-3 different exercises to focus on your small muscle groups (tris, bis). Unless you are specifically trying to build them, you don't need to do as much with these small muscle groups because they are already working to assist your larger muscle groups.
Numbers of sets:
-Do 4-5 sets of the exercises you've chosen for your larger muscle groups. Do 3-4 sets of the exercises you've chosen for your smaller muscle groups.
As for reps, I recommend the following:
-Month 1:
--wk 1: 20-25 reps
--wk 2: 15-20 reps w/ more weight than wk 1
--wk 3: 12-15 reps w/ more weight than wk 2
--wk 4: 8-12 reps w/ more weight thank wk 3
-Month 2:
--wk 1: 20-25 reps w/ higher weight than wk 1, mo. 1
--wk 2: 15-20 reps w/ higher weight than wk 2, mo. 1
--wk 3: 12-15 reps w/ higher weight than wk 3, mo. 1
--wk 4: 8-12 reps w/ higher weight than wk 4, mo. 1
I recommend continuing to cycle through your reps and always trying to increase your weight. As for number of sets, I always do at least 3 sets, sometimes up to 6 sets. Just make sure that you get a good 3 sets in with weight that feels heavy enough so by the last 5 reps or so, you are DEFINITELY struggling.
Maintenance: If you've reached a point where you are happy with your muscle mass and strength and are truly looking simply to "maintain" your muscle as-is, then you could continue to cycle your reps (without increasing weight), OR just stick with 8-12 reps of the appropriate weight.
--If you are a fairly new (female) to weight-training, I do recommend reading "28-day body shapeover" by Brad Schoenfeld. It looks super old-school but it initially taught me a great deal about lifting and nutrition, and it's a great place to start. It gives you specific diet and workout plans if you would like something set out for you to follow.