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[Deleted] - 8/15/2006 11:55:52 AM
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RE: workout days - 8/15/2006 1:29:13 PM
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hairy chest
Posts: 27
Joined: 8/7/2006
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well the advantage to working out mwf is you dont have to go to the gym everyday. you have more days for cardio. but you have to work like 2 muscles when you do go mwf. if your preferance is to work only one muscle group a day than 6 days a week would work better. right now i prefer mwf do fit in my cardio on off days. but i might experiment with 6 days a week with one muscle group a day. you might have better size with 6 days a week if you only do one muscle group a day but then maybee not. i do mwf for convienence. i might try the 6 days a week if i dont mind going to the gym that much. its a matter of preferance. try it one way for a couple of months then the other way . see if you get better results from one way.
_____________________________
start: 5"10 225 pounds of alot of fat
goal weight 180 pounds lean muscle
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RE: workout days - 8/15/2006 1:54:45 PM
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scottie
Posts: 173
Joined: 7/20/2006
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ya hairy is right, right, its all to your preference and what you train, if your going to train multiple muscle groups in a workout day, DO NOT do more than twice a day (recomended) believe me i knwo by experience, working out everyday put too mcuh strain on my neck and i broke my T1 spur on my spine, if your not too into teh human anatomy, thats the part of the lower part of the neck (the little bumpy thing), but anyway, ya its all to what and how you work out.
_____________________________
Age: 17
Height:5'11
Weight:178lbs
Max Bench:265lbs
13 1/2" unflexed
15 1/2" arms flexed
Goals:
180lbs
Max bench:300 lbs
17"arms
(in reply to Deleted User)
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RE: workout days - 8/15/2006 1:56:35 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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what's MWF?
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RE: workout days - 8/15/2006 2:22:32 PM
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hairy chest
Posts: 27
Joined: 8/7/2006
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mwf stands for monday wednesday and friday.
_____________________________
start: 5"10 225 pounds of alot of fat
goal weight 180 pounds lean muscle
(in reply to No Quarter)
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[Deleted] - 8/15/2006 4:29:53 PM
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Deleted User
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(in reply to hairy chest)
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RE: workout days - 8/15/2006 7:58:09 PM
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hairy chest
Posts: 27
Joined: 8/7/2006
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my opinion is only to work each muscle group once a week. each muscle needs at least 6 to 7 days to recover. i could not even imagine working my chest twice a week or my legs or any other muscle. work one muscle once a week .
one muscle once a week. if you do chest and tri on monday dont work chest and tri until next monday.same with every other muscle.
if you go six days a week then work one muscle group each day except for one day.
like chest monday
back and bi tuesday the only day you work two muscles
tri wednesday
legs thursday
shoulders friday
to keep it simple each muscle should only!only! be worked once a week. some say 2 is ok but more recovery time means bigger muscles.
you might get better results if you wait 6 to 7 days rest for each muscle. i hope i explained that good.
_____________________________
start: 5"10 225 pounds of alot of fat
goal weight 180 pounds lean muscle
(in reply to Deleted User)
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RE: workout days - 8/16/2006 12:47:23 PM
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scottie
Posts: 173
Joined: 7/20/2006
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normally, muscle only need around 24 hours to rebuild, tho this may change depending on your metabolism etc. like i said, i do multi muscle workouts so i push it with working out 4 days a week. i highly recommend if your going to do multi muslces then dunt do 6 a week, yours isnt bad. heres one of my workouts that i alternate through:
1)Heavy Bench Press-4-5 sets of 4reps
2) Shoulder Raises- 4 sets of 6
3)Heavy Chainsaw Pulls(One handed Rows)-4 sets of 6
4)Weighted Chinups-3-4 sets of 6-8reps
5)Weighted Pullups-3-4 sets of 6-8 reps
6)Good Mornings- 4 sets of 8
7)Hammer Curls- 4 sets of 6
8)Single Leg lifts- 3 sets of 12
9)Bicycle Crunches-2 of 25
10)Crunches-2 of 35
I alternate between 2 diff, but i dunt feel like typing out the otehr one right now. but ya i do taht basically 4 times a week(M,T,T,F) i do 4 a week for about a month or so, go back to 3 a week and i notice gains immediatly
_____________________________
Age: 17
Height:5'11
Weight:178lbs
Max Bench:265lbs
13 1/2" unflexed
15 1/2" arms flexed
Goals:
180lbs
Max bench:300 lbs
17"arms
(in reply to Deleted User)
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RE: workout days - 8/16/2006 5:19:35 PM
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hairy chest
Posts: 27
Joined: 8/7/2006
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i have never met anyone who's muscles recovered in 24 hours espeacilly if there doing a heavy weight. if you train the same muscle every day you will hinder your growth. when some people take a week off of lifting after like 8 weeks they often get stronger. why ? becuase the longer the recovery time the stronger the muscle gets within reason. the max ot program i use to do expained this. i do one muscle a week i used to do 2 and got less results. if you work each muscle only once a week then you will get better results. i get big fast! i do it all naturally . i dont even use creatine or anything fancy. just old fashioned protien. almost everytime i go to the gym i can do more weight for each muscle then i reach a plateau. right now im doing 6- 8 reps heavy weight for each muscle. it takes me like 6 months to reach the plataeu where i stay with the same weight for along time. im not giving this advice lots of programs tell you you need more recovery time. ya you will still get results with each muscle twice a week but you will get more if you let your muscles rest a week.
_____________________________
start: 5"10 225 pounds of alot of fat
goal weight 180 pounds lean muscle
(in reply to scottie)
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RE: workout days - 8/16/2006 5:54:46 PM
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scottie
Posts: 173
Joined: 7/20/2006
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well, ill stick to my program, besides the workout books i have, my cousin is in school for becoming a professional trainer, recovery only takes about 24-48 hrs. any more than that, your not going to get much growth. ive tried all different things, more rest, less rest, and what im doing now seems to be the best thing(for me that is). then again maybe for you and your friends, more rest may work. me doing my 4 a week programs for 3 weeks, i wasnt gettin teh gain, but i was doin damage to teh muscle, more than usual(the reason muscles grow is because they get damage, and repair and get bigger) after 3 weeks of it i switched down to 3 a week(adding more rests) i gained 1/2 inch on my arms after 2 workouts. what im saying is, ALOT of rest is not nessisarily good for muscle growth, IF you do heal your muscles within the 24-48 hour average range, then with all that extra rest, you MAY not work your muscles enough to get optimal results. but yes you are right, but liek i said depends on your body, personally, this is what works for me and almost everyone i know, and everyone my cousin is in school with.
_____________________________
Age: 17
Height:5'11
Weight:178lbs
Max Bench:265lbs
13 1/2" unflexed
15 1/2" arms flexed
Goals:
180lbs
Max bench:300 lbs
17"arms
(in reply to Deleted User)
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RE: workout days - 8/16/2006 6:24:17 PM
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hairy chest
Posts: 27
Joined: 8/7/2006
Status: offline
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ya i had a free orientation with a trainer at my gym and he was telling me to do squats on the smith machine the wrong way where it put more strain on my back. now my friend had a different personal trainer that told him to do squats on the smith machine a totally different way saying that if you put your feet way out in front of you on a smith machine its bad for the back. so obviously even physical trainers disagree with things. im not saying all physical trainers are bad but obviously some do disagree. with lifting weights you will always find people that disagree and quite often completely contradict each other. i asked the personal trainer to show me the proper way to do squats on free weights with a barbell and weights and he refused and showed me the wrong way on the smith machine.
_____________________________
start: 5"10 225 pounds of alot of fat
goal weight 180 pounds lean muscle
(in reply to scottie)
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[Deleted] - 8/16/2006 7:34:10 PM
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Deleted User
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[Deleted by Admins]
(in reply to hairy chest)
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RE: workout days - 8/16/2006 9:44:32 PM
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hairy chest
Posts: 27
Joined: 8/7/2006
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hey built i see what your saying. from my experience my bench sometimes goes up 10 pounds each week. i see what your afraid of thats why i recomend warm ups. do 2 to 3 sets of warm ups that are so light you dont get a workout from it. it sounds pointless but is not. gradually increase the weight of your warmups each set. so if your benching 175 lets say 8 times. first warmup with 20 pound dumbells for like 8 reps and then go to the 25 pound dumbells which is a very light weight like 6 times. and then like take the 35 pound dumbells and do like 3 reps. that way your warm up your muscles which is safer and gets your muscles ready for the heavy weight. the light weight may seem like its not doing anything but its preparing for the heavy weight. so you do butterflys for chest for the warm ups with the dumbells which i do to warm up for chest.
or you could use real light weight on the barbell for warm ups. it helps me out.
but in general from my experience my bench press sometimes goes up 10 pounds consecutive weeks. ussually when i get to the 200 pound mark i reach a plataeu.
200 pounds is a lot of weight for me. so if you want warm up . i bet you your bench press will go up more often if you rest your chest muscles for 1 whole week.
all i can say try working each muscle only once a week for like a month and tell me if you did not go up on your bench press more than you thought.
this is just my experience i have learned from the max ot training thats free online.
i respond very well to a weeks rest. sometimes i might do a day earlier like only rest 6 days but pretty much your muscle is healed like 5- 6 days depending on how hard you worked them before. all i can tell you that it works great for me!
_____________________________
start: 5"10 225 pounds of alot of fat
goal weight 180 pounds lean muscle
(in reply to Deleted User)
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[Deleted] - 8/16/2006 10:42:51 PM
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Deleted User
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[Deleted by Admins]
(in reply to hairy chest)
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RE: workout days - 8/17/2006 7:39:51 AM
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hairy chest
Posts: 27
Joined: 8/7/2006
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hello built
i think you will find if you ask most of the people on this forum how often they workout each muscle a week you will find that its 1-2 times and not more. on using 155 pounds for your warmup is a little too heavy . ill tell you why. when you warm up you dont want to rip a muscle or overload it. you just want to use light weight to get the blood flowing. if you warmup with 155 pounds you might be able to do less reps with 175. your overloading your muscle with 155 pounds. try 85 to 100 pounds for warmups. next time you go to the gym put on 180 or 185 and try to do it 5 times you might be ready from what you are saying. even if you get it up 4 times you did good. that will increase the amount of weight you can do using a wieght you can do 4-6 times. instead of working with a weight that you can do 8 times. or if you want you could see if you could do 175 8 times. if you do it on a consistent basis then its time to put more weight on the bench. i do a weight i can do 6- to 8 times now. if you use a real heavy weight for yourself you will rip the muscle and overload it good . when i did the max ot program i got to a point where i was using wieghts so heavy that i could only do it 4-6 times. you dont need lots of reps to build muscle . but if you like 8 reps stick with it. but if you start doing the weight 8 times consistently then up the wieght.
i think 155 is too heaVY FOR WARMUP if your benching 175. i do only four sets about for each muscle there is no point in doiing hundreds of sets. i use real heavy wieght though and i get good results.
_____________________________
start: 5"10 225 pounds of alot of fat
goal weight 180 pounds lean muscle
(in reply to Deleted User)
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[Deleted] - 8/17/2006 11:47:53 AM
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Deleted User
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[Deleted by Admins]
(in reply to hairy chest)
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RE: workout days - 8/17/2006 2:23:47 PM
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hairy chest
Posts: 27
Joined: 8/7/2006
Status: offline
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hey
ya thats a great improvement in 2 months! on the warmups you increase the weight gradually for like 3 sets. after warm ups when you get to the workout dont increase the weight. start with a weight you can do 6-8 times. you want to workout with the same weight for your workout unless you do can do too many reps. so stick with 175 now and do like 3 sets of that. dont increase the weight unless you can do it 9 times. i workout with the same weight when doing my workout not including warm up. warm up and workout is totally different. when working out use the same weight dont go up unless you can do it more than 8 times. you dont want to pyramid which means increasing weight with each set you want a good heavy weight and stay with it on that workout day. your lucky you got no body fat im the opposite i get big fast but losing fat is hard for me.
pyriamiding is another kind of workout all together which i dont do that includes increasing the weight each set. i like working with the same wieght for one workout then maybee increase the next day i do it. i couldnt tell you how to pyramid properly becuase i dont do it. i think its more simple to stick with the same weight.
here is a link to the best program i found. it has 12 weeks getting started then it goes into the max ot workout. if you read all the material and are serious about it you will get great results.
this link here tell you all you ever wanted to know about true weight lifting
http://www.ast-ss.com/max-ot/max-ot_intro.asp
you dont have to read it all at once becuase there is somewhat a lot of reading . if you sign up and its free they give you a whole program thats simple that you can follow no guess work at all !!!!!
that link shows what i do
< Message edited by hairy chest -- 8/17/2006 2:37:21 PM >
_____________________________
start: 5"10 225 pounds of alot of fat
goal weight 180 pounds lean muscle
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RE: workout days - 8/17/2006 2:47:25 PM
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Coop
Posts: 1718
Joined: 5/18/2006
From: Tucson, Az.
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I take a break every 3 days and seem to have enough recovery time, I do
#1 Shoulders/ Back/ Bi
#2 Legs
#3 Chest/ Tri
#4 Break
#5 same as #1
#6 same as #2
#7 same as #3
So you can see some weeks I get 2 days off some I only get one, but the only downside is that you can't put a monday is always chest thing, it always moves around day to day, and my off days always change, but its nice because I think it keeps my body guessing as well, obviously since I work at night my best workouts can be on a saturday or sunday... so there are many reasons this could work well..
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to hairy chest)
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RE: workout days - 8/17/2006 6:25:55 PM
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scottie
Posts: 173
Joined: 7/20/2006
Status: offline
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k, not to say your wrong or nething, but me and the guys i work out withhave been working out the same muscles, with slight alternations, (both between us and the muscles worked), 3-4 times a week ever since we've started. for my cousin, thats 3 years, me about 2, and my friend about 4. working one muscle once a week, i cannot see how ANYONE can see very big results once a week just does not seem to be puttin enough strain on the muscles. see i see results the way i do my workouts within a week let alone 2 months. but im not going to say your wrong, cuz different thing work for different people. personally built, id say try more than just one thing, what works for us as you can see is 2 totally different things, which may be the same in your case
_____________________________
Age: 17
Height:5'11
Weight:178lbs
Max Bench:265lbs
13 1/2" unflexed
15 1/2" arms flexed
Goals:
180lbs
Max bench:300 lbs
17"arms
(in reply to Deleted User)
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RE: workout days - 8/17/2006 6:40:54 PM
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scottie
Posts: 173
Joined: 7/20/2006
Status: offline
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ill use squats as an example, whats your opinionon the hyper trophy taht takes place during 1 mr squat and 12 rep squat? ill say 12 due to the fact taht progressive overload os considered the most important principle behind hypertrophy, so increasing the weight,reps, sets will all have a positive impact on growth. some expertce create complicated plans that play around with wieght, reps and sets. increasing one whiel decreasing the other, to constantly shock teh body into growing.Also it is generally belived that with more than 15 repititions per set, teh wiegh twill be too light to stimulate growth. Training to failure is also an important part of hypertrophy training, as fatiguing the muscle fibres is what stimulates them to grow.Fatigueing a mucle causes microtrauma, which is the tiny damage to teh fibres, teh body responds by overcompensating, replacing the damaged tissue and adding more. THEREFORE training a muscle more than once a week is better, if you understand the scientific understanding behind muscle growth.
_____________________________
Age: 17
Height:5'11
Weight:178lbs
Max Bench:265lbs
13 1/2" unflexed
15 1/2" arms flexed
Goals:
180lbs
Max bench:300 lbs
17"arms
(in reply to Deleted User)
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