Originally Posted by
slimmerme
hi again..
So if i am working on my arms 1x a week then i assume push-ups are also 1x a week? i woulnd't even do pushups unless you are getting ready for a pt test of some sort and need more endurance in the type-1 fiber (endurnace fibers). And in that case do 1 set every day. For muscle tone like you are after do them only once a week for multiple sets inorder to exhaust type-2 muscle fibers (fibers that produce muscle tone). With each subsequent set of pushups you perform more type-2 fibers become stimulated until the point of diminishing returns is reached.what about crunches? Can this be done ed or as much as desired? do weighted abs once a week unless getting ready for pt exam that requires endurance.lunges? 1x a week i am guessing? yes! everything once a week!
And what about things like machine work...ex: Arm ext or curls or flys? Do you like machines and if okay, how many times a week here? Or do you prefer free weights for their movement i assume? i like cables for flyes best as they keep constant tension on pecs. You should use a machine for inclines or use dumbbells as the upper pecs are moer visible on femels than lower pecs! I like the smith machine and hammer strength machine or use dumbbells on slight 10-15 degree incline to keep front delts from dominating exercise.. Use both free weights like seated dumbbell curls for biceps and do machine curls last. The cable machine for triceps-(tricep pressdowns and leaning overhead tricep extensions) are great!also.....what do you advise for the best way to help lean the outer thighs? lose body weight all over and do squats on smith machine, lunges on smith machine , leg ext, lying leg curls and toe presses on leg press machine for calves. Keep reps around 10-15 and train hard. Do 3 sets of squats, 3 sets of lunges, 3 sets of leg ext, 6 sets of leg curls, 3 sets of toe presses to failure. and any tips as far as best way to get a flat stomach as far as exercise goes...crunches, reverse crunches or hanging leg raises and mostly important is diet!
i am shocked now that i have had time to think about it.... That i am to only work my triceps and biceps 1x a week! This is amazing....make those once a week workout count by using good form with great intensity. Stimulate, then back off and let them tone up.i appreciate your help, ronnie! So much~
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