gary326
09-18-2002, 06:11 PM
Can i workout my entire body three times a week instead of working out different parts on certain days? That would be much easier for me.I'm 19 years old.
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Chelle1977
09-18-2002, 09:16 PM
Well, you can, but it tends to be less effective for muscle building.
If that's the only way you're going to get weight lifting in, then its a good way. You should do what you can because regardless of how much or little that is, its better than nothing.
If that's the only way you're going to get weight lifting in, then its a good way. You should do what you can because regardless of how much or little that is, its better than nothing.
gary326
09-18-2002, 10:13 PM
Well,I have the time to workout different parts on certain days.I just thought it would be easier for me to workout my entire body three times a week and rest the other days.Which one should I do? Thanks.
zooropa
09-18-2002, 10:40 PM
i only have time to go to the gym 3x a week myself so i do it like this
day 1 -chest shoulders triceps
day 2-legs
day 3-back bis
and then i do cardio on other days
day 1 -chest shoulders triceps
day 2-legs
day 3-back bis
and then i do cardio on other days
gary326
09-19-2002, 02:52 AM
thanks zoo,i'll do that.
Chelle1977
09-19-2002, 09:51 AM
I'd recommend doing a 3-day split. That way you can really focus on 1-2 muscle groups vs. your entire body and your body will be able to rest and recover.
someguyinhis20s
09-19-2002, 11:03 AM
Gary,
You should not work a specific muscle through weight lifting more than once a week. It doesn't matter whether you're lifting weights to gain muscle or burn fat. The muscle still requires one week rest. The other thing to keep in mind is that your weight training workout should not exceed 1 hour. After 1 hour of exercise, the body releases Cortisol which will cause you to start storing fat. Because you only have 1 hour to work with, working the entire body would mean less time per muscle group. If you're trying to gain muscle or lose weight, then you'll need to do 4 sets for each muscle group along with a warmup set and a burnout set if you're trying to bulk up.
I would follow the split that zooropa gave.
Chelle, I don't agree that any workout is better than nothing. That is the wrong attitude to have when it comes to exercise. If you're not going to do it correctly, then it's a waste of time and may actually cause him to lose muscle.
You should not work a specific muscle through weight lifting more than once a week. It doesn't matter whether you're lifting weights to gain muscle or burn fat. The muscle still requires one week rest. The other thing to keep in mind is that your weight training workout should not exceed 1 hour. After 1 hour of exercise, the body releases Cortisol which will cause you to start storing fat. Because you only have 1 hour to work with, working the entire body would mean less time per muscle group. If you're trying to gain muscle or lose weight, then you'll need to do 4 sets for each muscle group along with a warmup set and a burnout set if you're trying to bulk up.
I would follow the split that zooropa gave.
Chelle, I don't agree that any workout is better than nothing. That is the wrong attitude to have when it comes to exercise. If you're not going to do it correctly, then it's a waste of time and may actually cause him to lose muscle.
Chelle1977
09-19-2002, 11:56 AM
See, Someguy, I really think it depends on your goals.
I've never seen anything about HAVING to give your muscles a week of rest. I know that 48 hours is the minimum and I'm not usually ready until 72 hours or so, but I've never seen anything about a week.
During my "weight loss journey" I've used several routines, to keep my body "guessing" and to keep myself interested. In some, I was lifting each muscle group once a week. In some I was lifting muscle groups twice a week. I can't say that I've ever "lost muscle" in a noticeable way though I have dropped quite a lot of fat.
I don't think that you can waste time by working out. You might not get "optimum" results, but you'll be healthier and have more energy.
I can't back my own results with scientific data, but every magazine and every personal trainer and every doctor offers different theories. So mine is, do what you can, when you can.
I've never seen anything about HAVING to give your muscles a week of rest. I know that 48 hours is the minimum and I'm not usually ready until 72 hours or so, but I've never seen anything about a week.
During my "weight loss journey" I've used several routines, to keep my body "guessing" and to keep myself interested. In some, I was lifting each muscle group once a week. In some I was lifting muscle groups twice a week. I can't say that I've ever "lost muscle" in a noticeable way though I have dropped quite a lot of fat.
I don't think that you can waste time by working out. You might not get "optimum" results, but you'll be healthier and have more energy.
I can't back my own results with scientific data, but every magazine and every personal trainer and every doctor offers different theories. So mine is, do what you can, when you can.
gary326
09-19-2002, 04:48 PM
Okay,now i'm really confused http://www.healthboards.com/ubb/confused.gif.Which one is it,workout certain muscle groups once a week or whenever i can? Also,Someguy,you do six sets for each group? I have a feeling now that i should just workout a certain muscle group once a week,but i'm not sure.Thanks.
I'm going to list some exercises that i'm considering.Please tell me if i should do them and when i should do them.
Barbell Behind Neck Press
Preacher Curl
Upright Row
Barbell Row
Close Grip Bench Press
Regular Bench Press
Barbell Curl
Crunches
45 degree side bend
deadlift
Barbell full squat
Staight leg dead lift
Barbell Reverse Curl
Wrist Curl
Reverse Wrist Curl
Barbell Bent-Over Row
Barbell Shrug
Calf Raise
Reverse Calf Raise
Barbell Calf Raise
-----
if you can make these exercises into a routine,and when to do them for me then it would be very appreciated.
[This message has been edited by gary326 (edited 09-19-2002).]
I'm going to list some exercises that i'm considering.Please tell me if i should do them and when i should do them.
Barbell Behind Neck Press
Preacher Curl
Upright Row
Barbell Row
Close Grip Bench Press
Regular Bench Press
Barbell Curl
Crunches
45 degree side bend
deadlift
Barbell full squat
Staight leg dead lift
Barbell Reverse Curl
Wrist Curl
Reverse Wrist Curl
Barbell Bent-Over Row
Barbell Shrug
Calf Raise
Reverse Calf Raise
Barbell Calf Raise
-----
if you can make these exercises into a routine,and when to do them for me then it would be very appreciated.
[This message has been edited by gary326 (edited 09-19-2002).]
Chelle1977
09-19-2002, 05:23 PM
Because you said you have time to workout three days a week, I would recommend doing a "3 day split". This gives you more time to devote to each muscle group.
A good split would be
Day 1: legs/shoulders
Day 2: back/biceps
Day 3: chest/triceps
You could also do:
Day 1: legs/shoulders
Day 2: chest/back
Day 3: biceps/triceps
I'm sure there are many more though this is one I've seen commonly in lifting magazaines.
Personally, I am more likely to stick to lifting two times a week so I do an upper body day and a lower body day, doing abs both times.
As far as the exercises you mentioned .. I don't know. They look fine, but I'm sure others will have more specific recommendations. I subscribe to Muscle & Fitness Hers and use the routines they provide because that gives me variety and I don't have to make something up on my own. Plus, I use a BowFlex these days and it comes with a couple routines as well. I've seen several workouts that work each muscle group twice. Remembering to work the big muscles first. So, do bench press before tricep pushdowns. Stuff like that.
A good split would be
Day 1: legs/shoulders
Day 2: back/biceps
Day 3: chest/triceps
You could also do:
Day 1: legs/shoulders
Day 2: chest/back
Day 3: biceps/triceps
I'm sure there are many more though this is one I've seen commonly in lifting magazaines.
Personally, I am more likely to stick to lifting two times a week so I do an upper body day and a lower body day, doing abs both times.
As far as the exercises you mentioned .. I don't know. They look fine, but I'm sure others will have more specific recommendations. I subscribe to Muscle & Fitness Hers and use the routines they provide because that gives me variety and I don't have to make something up on my own. Plus, I use a BowFlex these days and it comes with a couple routines as well. I've seen several workouts that work each muscle group twice. Remembering to work the big muscles first. So, do bench press before tricep pushdowns. Stuff like that.