I'm a beginner here and 16 years old, so what should i start to train with my body ? how can i decide my schedule for training and exercise? Thank and appreciate your advice!!! :)

Hey I just seen your post. If your goal is to put on size then theres no day better then the present time start. My name is Reggie and I am a Youtuber and I know my channel would definitely help you reach any goals your trying to pursue.

Subscribe to my youtube channel: https://www.youtube.com/channel/UCCX1-oNKFRAjv1H_4TeZuMA?sub_confirmation=1.

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at your age, you are best to start with a PPL program to build a base foundation. Check this out:

http://muscularstrength.com/Push-Pull-Legs

I'm 65 and just started my first day of Upper body workout.  It was great.  How many times can I do this workout during the first day.

Can I do 2 in the morning and 2 in the afternoon with an hour break between sessions? 

Will your answer be applicable to the rest of the workouts during my first week?

Thanks.

What workout is this ? We need to know what it looks like to answer that question-

Are you saying you want to train 4 times a day ?

I"m doing the 12 week Home Program.  Yes I would like to workout 4x/day unless it's counter productive.

http://muscularstrength.com/12-Week-Home-Program

When I'm on the 12 week Home program, should I also be signing up for a workout?  As you can tell I'm new to the program...

Ah okay.

It would be possible to do this type of workout more than once a day. But in that case you need to make sure that you are able to recover. If you enter a workout feeling tired or you have less strenght than normal that is a sign that you are not recovering good enough. If you are not recovering well you may end up burning muscle as your body is not able to sustain all the work you are doing.

In general I suggest training a max of twice a day. Just because training more than that will in the long run be very tiresome. It is important to figure out the actual goal of the training. If you are an athelete and you train twice a day and you need some extra conditioning before a contest then 4 times a day may work well. But for a normal person that just wants to be lean, have muscle and look good a normal once a day is preferable.

Twice a day is something I have done quite a few times and I find that after about 14-20 days I need a long rest period. Also when I do this it mostly for a specific purpose, not just to be lean and have muscle. Thus it is better to train once a day and be able to train for a longer period of time, at least in my opinion.

You could try doing different workouts though. Not just doing this workout 4 times a day but for instance once a day + swimming and running so that you create more variation so that each muscle can recover better.

So essentially, if you are able to train more than once then go for it but like I said make sure it something you can sustain for a longer period of time and that you are recovering well enough.

Ok. Thanks for the good advice.  Much appreciated.

You got some great advice from William!

The idea with this home workout program is that the workouts alone are enough of a workout for you if you are a beginner. However, if you also have a gym membership, or access to a gym and you want to workout there as well, then you can do the home workout and the Push, Pull, Legs program at the same time. Then you can do one workout in the morning and one in the evening if you're up for it.

Let me know what you think! http://muscularstrength.com/Push-Pull-Legs

No problem mate, glad I can help !