Need help with amount per muscle group each week

Just Wondering for the last few weeks im been hitting each muscle group about 3 times a week is this overkill? i do 2-3 exercises per muscle group. i start with chest back and abs on monday then arms and legs tues and so on till sunday my day off

Age: 18   
Weight: 184
Height: 6,0

I personally hit each body part once a week, some stuff sort of gets hit a bit more but i only focus it once a week. Muscles need to rest to grow.  This is waht has worked for me.

same here, i hit each muscle once a week and then maybe do a little extra for weak spots.

How many sets do u do per muscle group

This depends on where you are at and what type of training you are doing.  I have been lifting a long time and my body can handle a lot of sets without losing any strength.  This week chest i did roughly 14 or so sets plus warm ups. Back i do 2 pull and 2 row exercises, 3-4 sets each, plus deadlifts, arms usually i do a bit less. legs i do more. shoulders quite a bit if you count my RTC exercises.

For a beginer you will want less.  I gained a lot of mass early on with 9 sets per group. You also don't want to overtrain, but you could hit each body part twice a week if you are keeping things fairly simple. I haven't done that for a long time, it never worked for me. except when i was in gymnastics as a kid where it improved my conditioning but of course I never put on muscle mass really.

Ya im not really looking for mass atm just strength since im going into the Airforce soon and the Basic training will get rid of alot of my mass since with 3 meals a day and alot of cardio. so im just trying to get stronger and leaner before i go in then after basics im going to bulk abit and get some good mass on but not to much cause i wanna do Martial Arts

Wrecked13


Ya im not really looking for mass atm just strength since im going into the Airforce soon and the Basic training will get rid of alot of my mass since with 3 meals a day and alot of cardio. so im just trying to get stronger and leaner before i go in then after basics im going to bulk abit and get some good mass on but not to much cause i wanna do Martial Arts

since strength is what your after do your basic compound lifts.  squat, deadlift, standing oh press, clean and bench.  devise a routine with 3 of those each workout alternating and do a few assistance excersises after you do the 3 main lifts.  these will build a strong foundation and will make your core much stronger as well, which is something the military fitness program has failed horribly at....except the marines and SOME of the navy from what i've seen.  there are too many back injuries in the military its saddening. 

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

KublaKhan

Wrecked13


Ya im not really looking for mass atm just strength since im going into the Airforce soon and the Basic training will get rid of alot of my mass since with 3 meals a day and alot of cardio. so im just trying to get stronger and leaner before i go in then after basics im going to bulk abit and get some good mass on but not to much cause i wanna do Martial Arts

since strength is what your after do your basic compound lifts.  squat, deadlift, standing oh press, clean and bench.  devise a routine with 3 of those each workout alternating and do a few assistance excersises after you do the 3 main lifts.  these will build a strong foundation and will make your core much stronger as well, which is something the military fitness program has failed horribly at....except the marines and SOME of the navy from what i've seen.  there are too many back injuries in the military its saddening. 

Lol very true from my standpoint.  My little brother is going through the process of getting medical disability leave or however you call it for his back.  He hurt it doing multiple things in the military, I know one was from jump school, landing and that was several years ago, can't remember what was recent.

If you're looking for a 3 day split have you tried a simple push/pull/legs?

Of course if you're going into the military I think you'd be better served doing loads of pushups, sits, pullups, body weight squats, lunges and running as that's most of what you'll do there. The military isn't big on maximal strength.

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rippedchick


If you're looking for a 3 day split have you tried a simple push/pull/legs?

Of course if you're going into the military I think you'd be better served doing loads of pushups, sits, pullups, body weight squats, lunges and running as that's most of what you'll do there. The military isn't big on maximal strength.

yes, but that is just for the physical fitness tests which are graded only once a year.  military isnt keeping me from gaining strength.  there is a lot of strength comps as well at the base gyms as well. 
 
but in all reality while your at your basic training you will be doing a lot of cardio. 

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

So in all honestly is the any point to bulking until after basic training i leave in july btw?

bulking no.  gaining strength yes.  bulking would be easy after your 6 week basic.  at your specialty school you should be able to go to the gym if you want on your free time.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

So is this Push/Pull legs a good strength routine?

Wrecked13


So is this Push/Pull legs a good strength routine?

found this doing some google searches on push/pull leg routines
 
Push (chest, shoulders, & triceps)
1. Bench press
2. Shoulder press (or lateral raises and front raises)
3. Incline bench press (with dumbbells or barbell) [optional]
4. Triceps exercise (skull crushers, tricep extensions or dips)
5. Sit ups or Leg raises (or other ab exercise)

Pull (upper back, biceps, & forearms)
1. Pull ups (or Lat pull downs)
2. Bent over rows (or cable rows)
3. EZ bar or Barbell curls (or dumbbell standing curls)
4. Reverse grip curls or incline dumbbell curls [optional]
5. Side bends (or other oblique exercise)

Legs (legs, lower back, & calves)
1a. Squats (see squat/deadlift note below)
b. Deadlifts
2. Leg curls (or hip/back extensions)
3. Calf raises, standing
4. Calf raises, seated [optional]
5. Crunches [optional]
http://www.trainwiser.com/f134/push-pull-legs-routine-1483/ this is the link

Age: 18   
Weight: 184
Height: 6,0

If ure new to lifting id do full body 3x a week.  and do cardio + abs on non workout days.

something like this

tempo - 4/2/1 ( down for 4 hold for 2 up for 1 repeat) 

2 sets of 12-20 reps

1)Dumbbell Press on Medicine ball
2) Standing  cable rows
3) DB shoulder press sitting on medicine ball
4) Tricep extension w/ dumbell on medicine ball
5) One-leg Bicep Curls (barbell or dumbell)
6) Squats with a medicine ball against the wall

Stop the exercise soon as your form starts to break dont try to swing the weight or any bs like that ure just cheating ureself and get over ure ego cause u will be doin very light weight, i was doing like 35 lb dumbells lol

Do that circuit with no rest then at the end take 1-2 min rest then repeat it.

If you do the tempo and reps like ure supposed to this will be the hardest workout ever and it will burn a **** ton of calories and ure EPOC will be super high for like 1-3 days.

The reason you want to use medicine balls and gosu balls and using just one leg etc. is to create an unstable environment which is going to force ure body to recruit more muscle fibers to stabilize your body, then after doing this for 4-6 weeks and you move on to a stable surface such as flat Db press on bench your str is going to be way higher.

If you need more info feel free to PM me.

good luck young warrior keep to the grind!!

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