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How Often to Work Out?

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How Often to Work Out? - 9/22/2005 8:53:11 AM

Westgrove

Posts: 102
Joined: 8/23/2005
From: Uppsala, Sweden
Status: offline

I've read that as one lifts heavier and heavier weights one should have more rest between each workout, until you exercise (each muscle-group) maybe once or twice a week. How do I know when I have to extend resting periods? Currently I exercise every third day (initially I exercised every other day). Maybe you can tell from the figures from my workout on some exercises how much rest I need. As you can see in my signature, I'm 19 (soon 20), 134lbs over 5'7":

Bench presses*: Set 1 13x37.5kg, set 2 9x37.5kg
Barbell military presses*: Set 1 5x30kg, set 2 8x27.5kg
Lateral raises*: Sets 1&2 20+x5kg
Standing barbell bicep curls: Set 1 13x25kg, set 2 11x25kg
Barbell shrugs*: unlim.x37.5kg
Upright cable rows (barbell): 9x30, 9x30
(*I could do heavier weights but I don't have more weights at home; will increase weights when I begin at the gym)

How much rest do I need, you think?

Post #: 1

RE: How Often to Work Out? - 9/22/2005 9:42:20 AM

Minotaur

Posts: 455
Joined: 9/12/2005
Status: offline

I work out 6 days a week: 4 day lifting split, 3 days cardio (Sunday is lifting and cardio, Saturday is off).

Max-OT 6-9 work sets of 4-6 reps, 1-2 bodyparts per day. I work a bodypart once a week. But remember that bodyparts get worked indirectly on other days... arms get worked any time you do back or chest or shoulders. Deadlifts work back and legs.

This is my current routine:

Mon, Legs: Squat (warm up sets) 12, 10, 6, 3, 1, (work sets) 3 x 4-6; leg extensions and curls or leg press 3 x 4-6.

Wed, Chest: Bench (warm up sets) 12, 10, 6, 3, 1, (work sets) 3 x 4-6; incline press 3 x 4-6; pec deck or vertical press 3 x 4-6, or dips 3 x 6-8.

Fri, Back: Deadlift or rack pulls (warm up sets) 12, 10, 6, 3, 1, (work sets) 3 x 4-6; seated row 3 x 4-6; pulldown 3 x 4-6.

Sun, Shoulders & Arms: Seated ohp (warm up sets) 12, 10, 6, 3, 1, (work sets) 3 x 4-6; side raises 3 x 4-6; Curls (regular and hammer), triceps pushdowns 3 x 4-6 each exercise.

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(in reply to Westgrove)

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RE: How Often to Work Out? - 9/22/2005 11:04:07 AM

taylorssportsproduct

Posts: 16
Joined: 9/21/2005
Status: offline

At age 19, you should concentrate on devloping perfect form and increasing your weight. I do anywhere from 8-12 reps per set. I am 33 and when I get into the lower reps and heavier weight, my joints hurt like hell the next day. With what you have now be sure to maintain proper form throughout the entire range of motion. I slo workout 3 days a week and do cardio the other 2. Alternate your heavier/light weight every other week. Good Luck!! John

< Message edited by taylorssportsproduct -- 9/22/2005 11:05:34 AM >

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Nutrition for All Athletes

(in reply to Minotaur)

Post #: 3