Thread: how often to work each muscle
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04-20-2003, 05:23 PM #1
how often to work each muscle
well currently i do each muscle once per week , which means i workout for 5 days per week, i been training since about january, ive worked out before but never committed like now. do you think this is the best idea or should i do each group twice a week?
mon - rest
tues - chest
wed - back
thurs - rest
fri - legs
sat - arms
sunday - shoulders
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04-21-2003, 08:50 AM #2
The only muscles I work more then once per week are forearms and calves.
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04-21-2003, 09:14 AM #3
I can't remeber the exact guidelines but it usually goes something like this, large muscle groups about once every 7-8 days, and small muscle groups once every 4-5 days.
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04-21-2003, 06:14 PM #4
i personally wouldn't do shoulders right after your tri/bi day because you inevitably use tri's when doing shoulder presses
the only way you could get away with that is by doing different sorts of raises....
just my .02
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04-22-2003, 09:26 AM #5Junior Member
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Hey there Durbin,
Which exercises do ya do for forearms? Sets/Reps?
Thanx,
Bobbo
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04-22-2003, 10:42 AM #6
I didn't notice you had your routine up already...I'd switch shoulders and arms around. Mine looks like this
day1-back
day2-shoulders
day3-rest
day4-legs
day5-chest
day6-arms
day7-rest
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04-26-2003, 08:14 AM #7
3 days on 1 day off.
Day 1 - Chest / Shoulders / Upper abs
Day 2 - Back / Hams / Calves / lower abs
Day 3 - Bi / Tri / Forearms
Day 4 - REST
Day 5 - Quads / Calves / Upper abs
Day 6 - Chest / Shoulders / Lower abs
Day 7 - Back / Hams
This has worked for me for the past year. I will be switching up again to one body part a day once a week. Keep the body guesing and you will keep making gains.
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04-26-2003, 08:29 AM #8Associate Member
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The chemically enhanced can get away with more frequent exercise.
-SF
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04-26-2003, 09:20 AM #9Member
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Chest/Bis
Legs
Rest
Shoulders/Tris
Back/Rear Delt/Traps
Rest
Rest
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04-28-2003, 03:46 PM #10New Member
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Personally I like:
Chest/Tri
Back/Bi
Quads/Hams
Rest
Shoulders/Tri
Back/Bi
Rest
2 Back workouts in a week might seem like a lot but I focus on different areas of both my back and bi's
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04-28-2003, 11:34 PM #11Originally posted by TheMudMan
3 days on 1 day off.
Day 1 - Chest / Shoulders / Upper abs
Day 2 - Back / Hams / Calves / lower abs
Day 3 - Bi / Tri / Forearms
Day 4 - REST
Day 5 - Quads / Calves / Upper abs
Day 6 - Chest / Shoulders / Lower abs
Day 7 - Back / Hams
This has worked for me for the past year. I will be switching up again to one body part a day once a week. Keep the body guesing and you will keep making gains.
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04-28-2003, 11:42 PM #12Junior Member
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the only muscle i work out more then once a week is my 3rd leg
lol
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04-29-2003, 07:18 AM #13
thebrain- The time to switch your workouts are up to you. For example, when you become bored with your current workout, or you've reached a plateau or a wall, on average I'd say every 6-8 weeks switch it up.
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04-30-2003, 09:09 PM #14
Hey thebrain,
I always switch up reps, weight, order, whatever everytime I hit a body part. But like Bix Texan said change the routine around when you feel it's time. This is what works for me and may never work for you. Training takes a lot of trial and error for some people (like me) and some just put muscle on as soon as they pull up in the parking lot.
Good luck bro!
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