for beginners, can you see efficient gains from training four days a week?

I've started on a schedule:
Monday - Upper body
Tuesday - Lower body
Wednesday - rest
Thursday - Upper body
Friday - Lower body
weekend - rest

also for my diet I've basically gone protein = body weight, fill the rest with carbs/fat

any other crucial tips? so far I've gained 5 pounds after two weeks training, but I'm sort of skinny to begin with and 6 feet

There's a saying: Your routine can be jacking off and you'll make gains as a beginner.

You haven't really provided a ton of info, but a well-rounded lifting regimen with a proper diet = you'll be doing fine for your first couple months, or three months, or four, or whatever.

You will need to reevaluate after a little while though, and get a little more specific with the lifting routine.

for lower body days I do leg press, leg extensions, lying leg curls, and seated leg curls

for upper body days I do a mix of lat pulldowns, bench, chest fly, curls, shoulder press, air bike, pull ups, and push ups

e/ curious on what the consensus is for reps and sets?

right now I do 3 sets of 7

This post was edited by NoMNoK on Jan 20 2015 05:46am

what are your goals? do you want to gain mass and strength ?

right now I'm kind of embarrassed but I'm only at 145 and I'm 6 feet tall, pretty skinny for my height

my goal is to gain a lot more mass and strength

seems similar to what i do

try to add in squats in lower body, or replace leg press if possible

its better for your postural muscles and is more functional than the leg press

plus, you arent really training your adductors and abductor muscles, squats will help with this

This post was edited by Qwaze on Jan 20 2015 09:48am

The most important thing to remember is never train legs... it steals the blood flow from your upper body.

good point, I'm a little nervous about doing squats to be honest. always looked like a lift I'll need help with at first, or always? idk



well I know that you're just trolling, but on some real shit I do 10 minutes of jump rope to get my blood flowing before I lift

I started around your size. a lil under 150lbs at 6'1"

I'd reccomend starting strength, it teaches you all the basic compound movements, and has you doing them often with continuous increases in strength, once you hit some decent numbers on those (3 months or so) you can choose to swap to a more size-based program or continue with starting strength until you max out all those gains.

form is very important, make sure you're reading into the form for all exercises youtube videos help etc. and just eat everything in sight.

This post was edited by turtol on Jan 20 2015 01:22pm

So for your goals mass and strength, concentrate on doing compounds movements, These include;
-Deadlift (Start light till you get your form correct, or you'll snap your shit up)
-Chest press (incline,flat,decline - do them all )
-Squats (same as deadlifts, sort form before weight)
-Shoulder press