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Group: General Fitness & Exercise

General Fitness & Exercise

Created: 2011/12/31, Members: 383, Messages: 54581

Various general exercise related discussions. Find out what it takes to reach your fitness goals through daily effective exercise. With so many options we try to find out what works best.

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confused

josmit Posts: 107 Joined: 2005/06/09	2005/06/09, 06:50 PM Hey everyone, I noticed that many of the workout plans that FT gives tells you to work out some muscles 2 times per week (usualy calves and abs)while other muscles are only worked 1 time per week. I was wondering why this is. Are some muscles supposed to be worked more often? Also how many times you should work each muscle per week to gain mass the fastest?

bropie Posts: 1,084 Joined: 2004/12/04	2005/06/09, 06:55 PM calves and abs are smaller muscles, hence they recover faster than larger muscles and can be trained in quicker succession. typically, though, you only need to work each muscle group once a week. however, when you work your back, for ex, your bis are being worked secondarily, so in a sense, you are training bis twice a week (if you have a day when u train bis separate). in order to gain mass the fastest, train in the 6 - 8 rep range.. make sure you are getting lots of protein (1-1.5 g/lb bodyweight or more) and rest.
josmit Posts: 107 Joined: 2005/06/09	2005/06/09, 07:03 PM Thanks bropie would it be best to work biceps and back on separate days so that they are worked twice a week or should they both be done on the same day?
DeadOnArrival Posts: 95 Joined: 2005/05/22	2005/06/09, 07:06 PM You could do back and bi's and do bi's on another day also. Pick a combo and stick to it for 6 weeks then change. They all work...how well depends on you.
josmit Posts: 107 Joined: 2005/06/09	2005/06/09, 07:16 PM Sorry to be asking so many questions guys but can you tell me if this is ok? Mon-Biceps, forarms, back Tues-abs Wed-leggs, sholders Thurs-abs Fri- chest, triceps, biceps
bropie Posts: 1,084 Joined: 2004/12/04	2005/06/09, 08:21 PM looks good.. if you're interested, heres what i follow mon - chest bis forearms tue - thighs abs wed - rest thurs - shoulders tris fri - back calves abs sat - rest sun - rest personally, i dont like training bis and back, or chest and tris in the same workout.. i feel im not tapping my full strength after i finish the core workout and get to the arms. thats why i like to work opposers (ie chest push vs. bi pull), as my bis are unused and ready to go after a chest workout.
dvelswk Posts: 192 Joined: 2005/05/07	2005/06/09, 11:11 PM I couldn't do Tri's and Chest on the same day josmit. You can if you want, but if you do chest your using your triceps a lot anyways, so if you try to do triceps right after doing chest (or vise versa) you wont get near as much of the intensity as you could have if you did them 3-4 days apart. Bropies routine is a good on to follow, I also follow that routine.
josmit Posts: 107 Joined: 2005/06/09	2005/06/13, 05:34 PM Thanks guys. I will try bropie's plan and see how that goes.
PoolMaster1990 Posts: 164 Joined: 2005/06/09	2005/06/13, 05:36 PM good luck!:) -------------- ~If A equals success, then the formula is: A = X + Y + Z, X is work. Y is play. Z is keep your mouth shut.
josmit Posts: 107 Joined: 2005/06/09	2005/07/11, 10:50 AM Bropie, I've been using your plan for a month now and I think Im actually getting some results for the first time ever. Thanks for the advice guys.
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/07/11, 10:57 AM Bropie gives great advice, a solid member. :) -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com