Whats a workout that will be more effective?

Whats a good workout plan for getting stronger?

• Howdy, I want a good workout plan. Like how much weight to use, how many reps to do, and how often. Over the next 2 months I will have a lot of spare time for this, and I willing to devote 2-3 hours a day to just working out. Also, I need some things to do when I workout solo. I can't always get to the gym. Most of my spare time is late at night as well, so I can't really find anyone to spot me at 2am. I have a weight set now, with 300 pounds, which is my end goal, I'd like to bench the full amount. I have never worked out before, so I am pretty weak, and very, very inexperienced. If one of you could give me a whole weeks workout plan that would be great, like... Monday, bench press/ blah/blah Tuesday, Squats/blah/blah. etc etc. Like give me a whole working routine, and anything else I might need to know Thankyou very much.

• Answer:

  First, don't set your weight goal that high. Take baby steps. Often, beginners just hurt themselves by pulling too much weight, working out too much, or using incorrect form. Then remember to stretch all your muscles correctly before and after you exercise. Also, you might want to warm up with five minutes of cardio, such as a light jog. Usually, a beginner should try for repetitions of about 10-12 per set. Then do about two to three sets of exercises for each major muscle group. You should do each repetition with perfect form. Each rep should last about four to five seconds in total, with two seconds in the first part (e.g. pulling down), one second holding the exercise at that point, and two seconds on the part where you let the weight go back to its original position. Make sure you don't drop your weights or let go abruptly. Make sure you do a full rep in correct form. By the twelfth rep, you should still be able to do the correct form, but you shouldn't be able to do any more reps using proper form until rested. Take a minute break between sets. Also, don't work out the same muscle groups every single day. What I do is upper body on one day and cardio on the alternate day. DO NOT START WITH FREE WEIGHTS. Start with the machines. It's a lot easier for beginners to do proper form with machines than free weights. After a month or two, maybe you can then go onto free weights. Ask an employee at the gym for a walk-through on all of the machines. Lastly, if you increase your weights too quickly, you won't gain muscles as fast because you'll probably be using incorrect form. Usually if I'm using machines, I increase my weights by one level every week or two (If I'm using machines, I increase the weights by five pounds each arm every week or two). However, if you are struggling with the new weight, don't be afraid to go back to the old weight. The important thing is form. By the way, if you have taken a break from working out for a while, don't go back to the weights that you were using before. Use lighter weights, because you don't want to pull anything. Working out is a gradual process; you have your whole life to stay healthy. That's the main reason to work out. DON'T TAKE STEROIDS.