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Originally Posted by sierraman
So maybe like chest and arms? Back and abs? I have had surgery on my knee twice so i stay away from legs cause it is just painful to do.
How long should a workout usually take focusing on one to two groups? Also how many and what exercises would be good?
I started in the diet area and got mine cleaned up real nice so i just need help on the workouts now.
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If your knees hurt, I am going to reccommend doing "rows"...what you do is lay flat on your back, bring your knees up and use your arms to "row" while doing a sit up. after beginning, you should not drop your legs for the whole exercise, keep them off the floor when extending the legs outand your back laying down on the floor, repeat. It wont do much for your legs, more for the abs, but it probably wont hurt so bad and will at least do something for you. You can later add some weights to hold to your chest while doing this exercise. That should help you out with your legs somewhat so you can at least do something, you dont want to end up being really skinny on your legs and having a big upper body, it dosnt look proportionate and people notice.
No more than 45 minute sessions. You'll be overworking your muscles if you go over this amount of time.
The way you stated Chest/Arms Back/Abs is a great idea. Make sure that you push to the limit on what weight you can do without hurting yourself. You'll see an improvement in size in relativly short time.
So, I physically can curl 40lbs more than 8 times, so I try to do 12. It wouldn't make sense for me to try to curl 70 2 times, because I would probably hurt myself. See what I mean? Find the real limit you can do without over doing it, and then thats where you can start to build your size. If you work your arms one day at 40lbs at 3 sets of 5 reps where normally you would do 30lbs and do 6 sets of 10 reps, rest a week, then do it again the next week, you will gain more mass. Rest is a huge part of this.