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How effective is once a week?

janebond Posts: 30 Joined: 2003/03/17	2003/04/03, 09:46 PM I'm doing a 8 week weight loss and definition work with extra abs. Ok my question is how effective is working different parts of the body once a week. On Mondaylegs/abs, Tuesday shoulders-calves, Webnesday off/abs, Thursday back-forearms, Friday chest-calves/abs, Saturday triceps-biceps, Sunday off. I'm doing between 8-20 reps. From what I understand you should do lets say your arms three times a week. Or how can I make it more effective. I just started this week doing H.I.I.T. I do 10 minute walk before training then the 20 minute H.I.I.T. after training. Thanks ---------------------------- "life is what you make it 10% of how you take it"
janebond Posts: 30 Joined: 2003/03/17	2003/04/03, 10:00 PM Also guys should I go up in weight when doing my reps for example if I'm doing seated cable rows, I do 20 reps 50lbs, 12 reps 90lbs, 10 at 100lbs, 8 at 110 (or should I go back to 90lbs for the 8 reps).
Carivan Posts: 8,542 Joined: 2002/01/20	2003/04/03, 10:28 PM Sounds like your on a good start. Keep doing what your doing. Follow the reps and sets as you have been doing. Increase the weight as you feel possible. You should have trouble doing the last 3 reps on every set. Don't forget, you are doing alot of reps and your muscles need to recover and rest, that is why only once a week for specifac targets,but keep in mind when you do the weights, you are using other muscles at the same time. Keep up the good work. -------------- We must become the change we want to see. Ivan Montreal Canada
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/04/03, 10:29 PM I would tend to think on a weight loss program, I would go with a more frequent workout schedule. I think that hitting the bodyparts twice per week with added cardio will get you your results faster and better than once per week. As far as going up in weight, the more the effort you put into anything, the more dividends it pays. I would think always strive to go up in weight, much in the manner you are, but not at the expense of form or reps. Geting your required reps is very important, especaily as fat loss is your goal. Good luck to you. -------------- The one goal you will NEVER achieve is the one you never attempt.
janebond Posts: 30 Joined: 2003/03/17	2003/04/04, 12:50 AM Thanks carivan and bb1fit.
mackfactor Posts: 766 Joined: 2002/10/17	2003/04/04, 04:53 PM If you're looking to lose weight, isolating your arms and abs and calves won't do you much good. I assume since you've scheduled your calves twice a week, I assume that you've deemed it a 'problem' area. Or is that the schedule given to you? Personally, I feel that total body workouts burn fat far better than splits (you engage more muscles in each session) and that arm isolation movements are next to useless for fat loss. I would recommend cutting back to four days per week, doing chest/back and lower body splits twice each. I wrote a post called 'My Body Definition Routine' that's based on fat loss programs written by some highly accredited coaches. It utilizes all compound motions and micro circuits in full body routines. Otherwise, I can refer you to links of the numerous programs available designed specifically for fat loss by world-wide recognized coaches. -------------- "Don't follow leaders and watch your parking meters!" -- Bob Dylan
janebond Posts: 30 Joined: 2003/03/17	2003/04/04, 09:52 PM The twice a week was given to me. I agree with carivan that you use other muscles and they grow when rested. mackfactor I took a look at your work and will look back at it when I'm done with this 8 wk program and thanks for the help much needed and yes I would like those links. -------------- "life is what you make it 10% of how you take it"