Lifting Advice Needed

so your saying to start with a lower weight and do more reps.  Then in between sets, add weight, an do less reps?

4 sets instead of 3?

Is it better to do 3 or 4 excercises per muscle group or is that just preference?

And I don't think a MWF would improve my results.  The muscle group I'm targeting isn't sore by the time I get to them but I think I will move to a 4/5 day schedule rather than a 6/7 schedule for this next month.  Just in case my muscles are not getting enough rest.

ChestTris, LegsShoulders, BackBis, AbsCardio, Rest

THANK YOU EVERYONE FOR THE HELP SO FAR!

Yes, start with high reps, LOW weight. You need to build muscle memory of the proper form before you add weight. Do this for two weeks or so. You don't want to get hurt.

3 days a week is more then enough per muscle group. Use the other days with calisthenics, swimming, hiking, biking, running work outs. Your muscles will need rest! especially when you start racking up weight.

Another way to stack workouts is with Push/Pull. Work out 4/6 days a week.
M, Th: Push
Tu, Fr: Pull
W, Sat: Calisthenics and swimming.
Sun: Rest

Run every day, as well as push ups, pull ups and sit ups.

Also consider working in hiking and biking for strong skiing fitness.

Yeah low wieght more reps and go up in weight and down in reps, then climb back up if you want. 3 sets can be ok but you have to do more weight. The goal should be faliure, always. If you can finish your last set of that exercise easily than you didn't use enough weight.

As far as 3 or 4 exercises per muscle group, it is personal preference. I always make sure to switch it up so that my muscles don't get "bored" You would be surprised how sore you can be just by trying a new exercise for a muscle group. I personally would have 2 exercises that I do regularly and a 3rd to surprise my muscles. A 4th if you just aren't getting tired enough.


You can workout 6/7 days and be fine but don't lift hard that many days. You can do back to back days as long as it is different muscle groups but 3 days in a row of hard lifting is going to hurt you more than help. When you are that sore you tend to cheat on your form which is never good.

I do core between every 2 exercises. It gives the muscle group you are training a little rest while still keeping your heart rate up.

I also never stop, its a personal preference but I attempt to keep my HR as high as possible the entire time I am training and I always somewhat attack the entire body. Say its a chest/tri day. I still do legs lightly and always core. try some good mornings or some weighted lunges and free weights are KEY to working those secondary muscles.