• FreeTrainers.com Forums
• General Fitness & Exercise
• Working out the same muscle groups

Group: General Fitness & Exercise

Working out the same muscle groups

Papish Posts: 13 Joined: 2004/02/07	2004/02/10, 09:23 AM How often should one workout the same muscle groups. Right now I'm working them out 3 times a week (Tues, Thurs, Sat) with the other 4 days as rest. Is this okay, or is it too much or too little? And what about abs...can I follow the same schedule w/ them or is 3 times/week too much or too little? Thanks for the help.
Speeder Posts: 226 Joined: 2003/03/14	2004/02/10, 09:33 AM I am a believer in rest. You need to give muscles time to recouperate between workouts. When you weight train you are actually tearing your mucsles, the reason that muscles get bigger, is that they repair themselves. When you work the same muscles 3x's a week you do not give them ample time to fully repair before you are hitting them again. You will see some gains this way, but not as fast, or as much as if you were to only work each muscle group once per week. Your Abs and Calves heal faster, and you can generally train them twice a week. You will want to create a workout plan, that works for you, split your Muscles into groups, and work each group once a week. If you workout 3x's a week, then try and do a complete body workout in 3 days over the course of the week.
agamble Posts: 1,029 Joined: 2003/09/22	2004/02/10, 09:37 AM Speeder is correct. I would also say that if you have been working out for a few months, it is time for you to split it up. Try a 3 or 4 day split. You'll be glad you did.
Papish Posts: 13 Joined: 2004/02/07	2004/02/10, 09:47 AM Wow only once per week...okay I guess I've been overworking. I usually only workout 3x's a week so I do a complete workout w/ the same exercises each of the 3 days. So I guess I should split the workouts and only hit the same muscle group on 1 of the 3 days. I always thought once a week was too little and would show no gain. Interesting...thanks for the info.
k1972pat Posts: 154 Joined: 2003/06/10	2004/02/10, 09:48 AM Go to Exercise Resources here on FT and it will break down different exercises, and show you a schedule of what body parts you should work out each week. I work 12 hour nights Sat-Tuesday, so my work out days are Wednesday - Saturday morning. Wed= Chest & Abs, Thursday= Legs, Friday= Bi's, Tri's, & ABS, Sat= Shoulders & Back. Hope this helps you out!
agamble Posts: 1,029 Joined: 2003/09/22	2004/02/10, 09:54 AM If you are new to lifting you will make tremendous progress doing a full body workout three times a week. However, after a while your muscles become accustomed to the work and need some 'extra' attention (more exercises, more sets, etc.) With this extra attention they need extra rest. This is crucial. That is why a three or four day split is much more beneficial. It allows you to work each muscle group more and gives you much more time for recuperation. Do a search for splits or better yet sign up for a program here at ft.
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/02/10, 09:58 AM and another note most people start a 3 day a week work out full body to get your body " in shape to get in shape" now your body knows the excercises, the muscles know how to contract, and the nervious system has goten used to the movements, now all you need is time, rest and a good diet.
Papish Posts: 13 Joined: 2004/02/07	2004/02/10, 10:02 AM Well I am pretty new to lifting and I have seen some nice progress but I was worried that I may be overworking the muscles and not giving them time to repair. But maybe I should stick w/ the 3x a week full body workout until later on? After how long should one switch it up (a couple of weeks, months, etc). I've only been lifting regularly for about 1 month. I'm not interested in comp or anything remotely close to that...just want a toned body. Thanks again for the help.
k1972pat Posts: 154 Joined: 2003/06/10	2004/02/10, 10:07 AM I try to switch my workout routine up around 6 to 8 weeks. It seems if you go anymore than that, the muscle get use to the same old workout. You need to switch up often so that you can shock your muscles into new growth. Good Luck!
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/02/10, 10:08 AM Great reply agamble. You are completely correct. Papish, you don't give a profile, so we really don't know where you are, in your last post you just state you are pretty new. Good rule of thumb, up to 3 months, stay with a full body workout 3 times per week. Then your body will be better trained, and adapting...i.e....ligamnents, joints, etc. that folks don't think about. These must be strengthened also, the muscles will adapt, but these are harder to adapt, and why you hear so many strained ligament injuries, etc. After 3 months, you may want to go to a 4 day split, do 2 muscles groups each day, 2 days on, one day off, 2 days on, weekends off. This will result in nice new gains, after quite a period of time with this you can go to one muscle group per day once per week. But this is a standard progression, and time proven. ============ Quoting from agamble: If you are new to lifting you will make tremendous progress doing a full body workout three times a week. However, after a while your muscles become accustomed to the work and need some 'extra' attention (more exercises, more sets, etc.) With this extra attention they need extra rest. This is crucial. That is why a three or four day split is much more beneficial. It allows you to work each muscle group more and gives you much more time for recuperation. Do a search for splits or better yet sign up for a program here at ft. ============= -------------- If you don't stand for something, you will fall for anything....
agamble Posts: 1,029 Joined: 2003/09/22	2004/02/10, 10:09 AM It depends on you. If you are getting bored, ready for a new challenge, not seeing progress, etc. then change it up.
Papish Posts: 13 Joined: 2004/02/07	2004/02/10, 11:02 AM Hey thanks for all the great info. I guess I'm gonna stay status quo for now and then change it up in about a month. Sorry about the lack of profile...I gotta go set that up. But thanks again for the good info.