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How many times a week do I need to lift weights? .......................

Start by lifting two or three days per week for several weeks, completing one

set of 10 to 12 reps. Increase to two or three sets. If your aim is maximum

strength, targeting each muscle three times a week may not give your mus-

cles enough chance to rest. In that case, cut back to two workouts per muscle

group per week.

If you really get into weight training, consider doing a split routine,in which

you exercise some of your muscles during one workout, and then come back a

day or two later to exercise the others. You still work each muscle at least

twice a week, but because you don’t train every muscle during every workout,

you can devote more energy to the muscles you’re focusing on that day — and

each of your muscles still gets enough rest.

Splitting your routine is a good idea, especially if you’re serious about build-

ing muscle and if you have free time in small chunks. You may be fresher and

more motivated if you walk into the gym knowing that, today, you have to

work only your chest, triceps, and shoulders. You probably work these mus-

cles harder than if you try to fit all your muscle groups into one workout.

Here are the two most popular ways of splitting a routine:

Push/pull:Work your pulling muscles(your back muscles and biceps) on

one day, and during the next session, work your pushing muscles(your

chest and triceps). You can fit in your leg, shoulder, and abdominal exer-

cises whenever you want. Following is an example of a push/pull routine.

In Chapter 12, we list several exercises for each muscle group; you can

learn them from a trainer or a book.

Day Muscles Worked

Monday Push (chest, triceps, shoulders, lower-body exercises)

Tuesday Pull (back, biceps, abdominals)

Wednesday REST

Thursday Push (chest, triceps, shoulders, lower-body exercises)

Friday REST

Saturday Pull (back, biceps, abdominals)

Sunday REST

210 Part IV: Lift and Curl: Building a Stronger Bod with Weights