I am just getting back into the gym again, 3 months now, after a 10 year sebaticle...I know its crazy but life got busy. I was an avid gym guy of 5 years and had a good body. I'm 50 now and its about getting back in shape.
In old routine I always did abs and calves with every workout back then 15 days a month.
I workout 6 days a week now alternating muscle groups with a day of rest in between. Currently schedule is about 90 minutes (I know too long but I want to lose 13#'s in two months:
M/W/F - Chest, bis, traps, forearms, abs, and calves
T/Th/Sa- Back, tris, hams, quads, butt, abs and calves
Bottom line question is: Will I be able to build muscle, trim fat, while adding lean definition if I do abs and calves daily? Or, is it over training? Any suggestions?
How often can you do Abs & Calves?
Moderators: Boss Man, cassiegose
a lot has changed in 10yrs...
1 - keep workouts under 60mins
2 - you wanna work harder? lift heavier and decrease your rest
3 - if you're doing the right exercises (squats, deadlifts, rows etc) then you don't need to worry about half of those muscle groups you're training (bi's, traps, forearms, abs, calves and tri's)
you can train your way, but there's plenty more efficicent ways to go about things
www.uponlinetraining.com
1 - keep workouts under 60mins
2 - you wanna work harder? lift heavier and decrease your rest
3 - if you're doing the right exercises (squats, deadlifts, rows etc) then you don't need to worry about half of those muscle groups you're training (bi's, traps, forearms, abs, calves and tri's)
you can train your way, but there's plenty more efficicent ways to go about things
www.uponlinetraining.com
I'm an old timer and I beleive that you should work all your muscle groups equally. If you are training your chest 3 times a week, then work your calves 3 x a week.
Abs can be worked daily if you want, but 3 times a week should be more than enough. Ordinarily you don't want to build up large abdominal muscles so working more often is OK (but not required).
It is true that dead lifts, curls, rows, standing presses and some other movements will involve the abdominals, but strengthening the abs will prevent abdominal injuries during these exercises and I recommend them.
Also, do do your stretches with each workout to avoid injuries. Stretch light before working out, and more vigorously after.
Abs can be worked daily if you want, but 3 times a week should be more than enough. Ordinarily you don't want to build up large abdominal muscles so working more often is OK (but not required).
It is true that dead lifts, curls, rows, standing presses and some other movements will involve the abdominals, but strengthening the abs will prevent abdominal injuries during these exercises and I recommend them.
Also, do do your stretches with each workout to avoid injuries. Stretch light before working out, and more vigorously after.
honestly, your calves work the hardest, squats, deads, etc., add cardio work and you've increased the workload. You walk and they work. They are probably one of the best excercised muscles in most people. I recommend three times per week. More is overtraining I think.
I think the same for abs, 3 per week. Quality not quantity!!
I also recommend a flip/flop style program where one workout is with compound lifts and the next isolation as you are used to. Compound lifts train more muscle groups at once so it takes less time for a full workout and they also allow you to move more weight which benefits your cardio system and musculature system. (make sure you are breathing!) Also, heavy large lifts help burn fat better and over longer periods of time, and also stimulates an increase in testosterone and other vital hormones in the body which will affect the recovery and repair of muscle damaged during lifting.
cheers and good luck to you.
I think the same for abs, 3 per week. Quality not quantity!!
I also recommend a flip/flop style program where one workout is with compound lifts and the next isolation as you are used to. Compound lifts train more muscle groups at once so it takes less time for a full workout and they also allow you to move more weight which benefits your cardio system and musculature system. (make sure you are breathing!) Also, heavy large lifts help burn fat better and over longer periods of time, and also stimulates an increase in testosterone and other vital hormones in the body which will affect the recovery and repair of muscle damaged during lifting.
cheers and good luck to you.
You can generally spot a lifter who does only isolation exercises. He's the one with the big arms and the pencil neck.vamp wrote:honestly, your calves work the hardest, squats, deads, etc., add cardio work and you've increased the workload. You walk and they work. They are probably one of the best excercised muscles in most people. I recommend three times per week. More is overtraining I think.
I think the same for abs, 3 per week. Quality not quantity!!
I also recommend a flip/flop style program where one workout is with compound lifts and the next isolation as you are used to. Compound lifts train more muscle groups at once so it takes less time for a full workout and they also allow you to move more weight which benefits your cardio system and musculature system. (make sure you are breathing!) Also, heavy large lifts help burn fat better and over longer periods of time, and also stimulates an increase in testosterone and other vital hormones in the body which will affect the recovery and repair of muscle damaged during lifting.
cheers and good luck to you.
Pencil neckism is a by-product of isolation work.
Pencilneckism!
LOL. Love that label. Very true though.Packard wrote:
Pencil neckism is a by-product of isolation work.