ROCKY Options

[Timbo]

Need some advice. With regards to a training schedule, how often should one do a particular exercise per week? I reckon it probably varies from exercise to exercise, but is there a general rule of thumb in terms of how often you should perform a particular workout? Everyday? Every other day? Three times a week? WAT!

[Spectatrix]

I can answer this, at least rudimentarily. It takes any given muscle group about 48-72 hrs to regenerate after a strength training workout. Thus you should do a set of exercises every two or three days (preferably the latter). A lot of folks split up their weight training into thirds and just go through a 3-day rotation of workouts.

[Rocky]

Christine's got it. I'll just add a little.

First I'm no expert - but eh I've learned a thing or two about it all.

I try to workout in rotations like this :

- chest/tricep
- bicep/forearm
- legs (rare, cause im a faggot bitch)
- shoulders
- back

I generally like to give a definite day between shoulders and back, but mostly due to grip. I do shrugs on shoulder days, and my hands will be all kinds of worn out for a day or so. I have the grip of a jewbaby to begin with, so I can't afford to do deadlifts when my hands will barely hang on to the weight. Sucketh !

I personally don't agree with setting a total workout schedule. For instance, when somebody says that "monday is my chest day!!!!" I'm thinkin meh. I used to do things like that, but I then switched to just having an order of muscle groups that compliment eachother and don't interfere with eachother.

for instance with my schedule, it could be hard to do chest and shoulders 2 days in a row. So i avoid that by giving rest between those days.

I also am all about skipping on days you feel like you need the rest or just don't have it in you. Nothing wrong with giving your body some extra rest.


Another thing worth noting in here is that muscle groups do vary a bit, and the one that most dudes seem to go nuts over - abdominals - are their own creature. You don't wanna do 500 situps every night and think you are getting ripped....if you decide to do some ab workouts, do something with resistance. Treat it like other muscles, where you try to build strength with sets of 10 or whatever. Also you can do your abs every other day. The fibers and shit in the muscles are able to recover quickly. But really, if you are doing heavy benchpress, squats, and deadlifts - your abs get some work there indirectly. You don't need a pretty 6pack to have a strong core.

[Timbo]

Excellent, thanks for the info. My fitness goals are a mite different from others insofar that I don't particularly care to get big'ol muscley. I'm looking more to get toned up and stay toned up. In that regard, is there any advice you can offer? I heard a while back that for toning, stick with smaller weights and more reps, and for muscle building, use larger weights with fewer reps. But I recently heard that that was a myth that got debunked. Not sure what it got replaced with, but that's that. Any advice here?

[Divergent Realit...]

beatings.

giving to build bulk.

receiving to increase tone.

[FORSAKENR320]

beatings.

giving to build bulk.

receiving to increase tone.

why does this make sense?


but then again, look how ripped nick is

[impala454]

beatings.

giving to build bulk.

receiving to increase tone.

beat yourself.

double teh effeckz!!