can i train a muscle grup more than ocne per week withotu risking injury?
this is what I'm doing now:
mon: triceps, biceps + cardio
tue: lower body + cardio
wed: shoulders+cardio
thurs: cardio only - sometimes +chest and back
fri: chest+back (if i didnt do them on thurs) + lower body, mainly concentrated on squats and deadlifts
*i sometimes skip training on wed. and do a session on saturday instead.
this means i end up training one muscle group per week, (except for legs)
Is this bad?
Been doing splits but ---
Moderators: Boss Man, cassiegose
Thanks V....I mix almost every workout session with both compound and isolation exercises....is this too much? I dont feel wrecked or anything like that afterwards.
I still have some body fat to lose, so cardio is very important as well and i dont want to stress myself out with full body routines in addition to cardio, which I try to incorporate into each workout.
I still have some body fat to lose, so cardio is very important as well and i dont want to stress myself out with full body routines in addition to cardio, which I try to incorporate into each workout.
FeeFee,
What do you do for cardio? The best thing for cardio is about 20-30 min interval or sprint style. A 1:2 or 1:1 type ratio.
ie. sprint 30 sec. walk 1 min.
elyptical up the level and effort to 90% for 30 sec. then for 1.5 min lower level and effort to about 50%. Do this for 20-30 minutes is much better for fat burning and keeping muscle on than cardio at a steady pace which decreases muscle size and reduces calorie burn over time because your body becomes more efficient.
http://www.figureathlete.com/article/ ... admill&cr=
check out this info, you may find it interresting and relevant. Katie posted it in another forum about a week ago.
The more compound the excercise the better for strength and muscle gain and the better for calorie burn. Ask swanso about the six motions you should incorporate into your full body workout. Yes a full body workout is better for you 3x per week and cardio as above 3 times a week and rest one day a week. You would see great results from it!
"i dont want to stress myself out with full body routines in addition to cardio"-you said
technically you want to stress your body out with the weights and the more intense (higher level on machine, higher heart rate) the better. 20 minutes with your heart rate at the top end of your target heart rate range is better than 1 hour in the lower to middle range of your target heart rate.
Honestly, the phrase go hard or go home really does apply for the best results that you want.
Cheers hun and happy lifting!
What do you do for cardio? The best thing for cardio is about 20-30 min interval or sprint style. A 1:2 or 1:1 type ratio.
ie. sprint 30 sec. walk 1 min.
elyptical up the level and effort to 90% for 30 sec. then for 1.5 min lower level and effort to about 50%. Do this for 20-30 minutes is much better for fat burning and keeping muscle on than cardio at a steady pace which decreases muscle size and reduces calorie burn over time because your body becomes more efficient.
http://www.figureathlete.com/article/ ... admill&cr=
check out this info, you may find it interresting and relevant. Katie posted it in another forum about a week ago.
The more compound the excercise the better for strength and muscle gain and the better for calorie burn. Ask swanso about the six motions you should incorporate into your full body workout. Yes a full body workout is better for you 3x per week and cardio as above 3 times a week and rest one day a week. You would see great results from it!
"i dont want to stress myself out with full body routines in addition to cardio"-you said
technically you want to stress your body out with the weights and the more intense (higher level on machine, higher heart rate) the better. 20 minutes with your heart rate at the top end of your target heart rate range is better than 1 hour in the lower to middle range of your target heart rate.
Honestly, the phrase go hard or go home really does apply for the best results that you want.
Cheers hun and happy lifting!
if you're wanting to lose fat then arm days won't do it...in fact arm work in general won't do it...you need a program like this for each day:
day 1
lower body (deadlift or squat)
row
lower body single leg
chest
core
day 2
lower body (deadlift or squat)
inverted work
lower body (single leg deadlift)
shoulder press
core
run through this like circuit one after the other x 12 reps each with no rest btw exercises but 1min btw circuits...if eqiupment is a peroblem then pair what you can and do 2 exercises back to back with 30secs btw pairs
even better get D to give you a program
day 1
lower body (deadlift or squat)
row
lower body single leg
chest
core
day 2
lower body (deadlift or squat)
inverted work
lower body (single leg deadlift)
shoulder press
core
run through this like circuit one after the other x 12 reps each with no rest btw exercises but 1min btw circuits...if eqiupment is a peroblem then pair what you can and do 2 exercises back to back with 30secs btw pairs
even better get D to give you a program
I mix cardio....i do roughly 40-45 mins of whatever cardio activity I choose for the day, and I do HIIT sessions on some days for shorter periods. I do high intensity aerobics (including steps); treadmill on highst incline or speed that I can handle. Intense cycling, or running outdoors.vamp wrote:FeeFee,
What do you do for cardio? The best thing for cardio is about 20-30 min interval or sprint style.
I break up the cardio sessions on heavy weight days ---so if i'm liftign heavy today for eg., I do 20 mins cardio before the weights, then 20 minutes after.
Thanks V...i'll get on Swanso and Katie about that...you guys are all great. Thanks for the advicevamp wrote: The more compound the excercise the better for strength and muscle gain and the better for calorie burn. Ask swanso about the six motions you should incorporate into your full body workout. Yes a full body workout is better for you 3x per week and cardio as above 3 times a week and rest one day a week. You would see great results from it!
"i dont want to stress myself out with full body routines in addition to cardio"-you said
technically you want to stress your body out with the weights and the more intense (higher level on machine, higher heart rate) the better. 20 minutes with your heart rate at the top end of your target heart rate range is better than 1 hour in the lower to middle range of your target heart rate.
Honestly, the phrase go hard or go home really does apply for the best results that you want.
Cheers hun and happy lifting!
Wait, you mean I can work the same body part on consecutive days?swanso5 wrote:if you're wanting to lose fat then arm days won't do it...in fact arm work in general won't do it...you need a program like this for each day:
day 1
lower body (deadlift or squat)
row
lower body single leg
chest
core
day 2
lower body (deadlift or squat)
inverted work
lower body (single leg deadlift)
shoulder press
core
run through this like circuit one after the other x 12 reps each with no rest btw exercises but 1min btw circuits...if eqiupment is a peroblem then pair what you can and do 2 exercises back to back with 30secs btw pairs
even better get D to give you a program
not on consequtive days. one day between minimum.
Also, save muscle glycogen for the weights, no more than 5-10 minutes of warm-up cardio before weights. You tire out the muscles with more and can't be as effective on the weights, thus limiting potential muscle growth.
A cardio workout should follow weights not preceed them.
cheers
Also, save muscle glycogen for the weights, no more than 5-10 minutes of warm-up cardio before weights. You tire out the muscles with more and can't be as effective on the weights, thus limiting potential muscle growth.
A cardio workout should follow weights not preceed them.
cheers