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Question: Bodybuilding??
Question Description:
Okay, my workout plan is split up into sections. For example, Monday- chest Tuesday legs, Wednesday- shoulders...etc..I'm very happy with it, but it also means that I'm basically doing each muscle group once a week. I know that when you do some exercises, it works others...but I'm still concerned. I tried to see if there was anyway I could fit each muscle in twice a week, but that's very exhausting. When I go on bodybuilding.com, everyone else seems to split their plans up pretty much the same as I do...but for some reason, knowing I'm doing a muscle once a week just doesn't seem like it's enough. What do you guys think?
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Answer#1: You definitely need to modify your workout. I split mine up on Mon. I do lower body, Wed. upper body, Fri. full body. On Tues I do cardio. I only go to the gym 4 times a week. Once in a while I change it up and do full body 3 times a week. Any way you are getting to the muscles at least 2 times a week. I am a female and love to work out. I have had a personal trainer in the past and he helped me lose 50lbs. Good luck
Answer#2: if you are a newbie to resistance training I would stick with the current routine until you hit a plateau then switch to a more traditional 4 day split routine where you hit each body part 2x every 7 days. for the most part the intensity of training should dictate the frequency of training. it really depends on what your short term goals are. remember that the diet ultimately determines the size of the muscles not the loads used to stimulate the muscles. if you are gaining mass in one body part and not another the problem lies in your training and/or recovery period your calories are sufficient.
Answer#3: once a week is not enough, and a lot of the workout routines out there are out-dated. and you're right to be concerned about how certain movements will involve muscles that you're supposed to work on another day. this gives you two options:1. go with an upper/lower split, so you can rest one half while working the other half of your body.2. go with a full body routine, done every other day. in either case, you'll get to hit your muscles about 3 times a week, which is optimal since muscles require about a day to recover, but start atrophying after 2 days. at this point, you're probably thinking that you'd have to cram in a lot of exercises for each day, but that's not true. you should build your routine around basic compound lifts with free weights, movements that use a lot of muscles at once. examples include squat, deadlift, pressing, and pulling motions. i'm going to use my workout as an example, and then you can modify how you like:monday: squat (go down all the way to use more hamstring, and it's actually SAFER on your knees!), dumbbell bench press, single leg deadlift, bent over dumbbell rowstuesday: cardiowednesday: deadlift, barbell military press, single leg squat, pull-upsthursday: cardiofriday: lunges, dips, hamstring curls with swiss ball, bent over barbell rowssaturday or sunday: cardio one day, rest other dayand like i said with modifying it as you like, say you feel like your biceps didn't get enough work on monday. feel free to add in a few sets of curls. just do the big movements first, because you don't want to wear out the muscle early on. add in whatever you feel like needs more improvement, but i'm certain you'll be exhausted after the basic lifts since your entire body will be worked. the bonus effect of that is that you build muscle quicker, which allows you to burn fat quicker. you're welcome to get in touch with me if you want to ask any more questions.
Answer#4: I've been bodybuilding for 6 years..There is a belief that more is better. This is not true. It looks to me that your program is effective. Stick with it. A friendly reminder, Muscle grows at rest, not while you're lifting. This program appears to stress the resting phase, therefore it should be effective. (assuming you do not cheat on the nutritional part)
Answer#5: your not going to get to big/stronger only working out one muscle group a week try and work each group twice a week atleast.
Answer#6: a girl body builder ><. cant you just be happy looking tone?
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