Lifting routine

  • Posted by a hidden member.
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    Jul 07, 2008 8:08 PM GMT
    Hey Guys,
    Would it hurt if I lift on Tuesday, Thursday and Fridays? I would like to do cardio on Monday, Wednesday, and Saturdays. A lot of people say I shouldn't lift two days in a row. My current schedule is Monday - Chest and Triceps, Wednesday - Biceps and shoulders, and Friday - Back and legs. At my YMCA they have an Abs session just on Mondays that I want to do. They also have a spin class I could do. I could do Spin class for a 1/2 hour and then go right into Abs for a 1/2 hour. What do you guys think?
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    Jul 07, 2008 8:12 PM GMT
    My gym buddy (whom I've neglected lately icon_redface.gif ) always made me alternate days... It's more balanced I guess.

    But if you're working different groups... I don't know, I don't see why not?
  • UncleverName

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    Jul 07, 2008 9:41 PM GMT
    I started to see some nice progress when I started lifting two days in a row. I never do the same muscle groups, and I always do the supporting muscles (biceps, triceps, shoulders, etc) on the second day, not the first.
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    Jul 07, 2008 9:45 PM GMT
    Like uncleaver stated, typically you want to do supporting muscles (bicep/tricep, back/lats, shoulder/traps) and then of course leave your major muscles with their own day (chest and legs). Lifting more that one day or even two in a row is not going to "hurt."
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    Jul 07, 2008 9:55 PM GMT
    What do you do on day one?
    Do you do bicep/triceps, back/lats, shoulder/traps on the second day only? What would you say is a good routine for each day? Also how many exercises per body part?
  • UncleverName

    Posts: 741

    Jul 07, 2008 10:04 PM GMT
    You can do two full intense workouts, two days in a row. Just follow your body. If it's too much, you'll know.

    I personally think a good split, given what it sounds like you want to do, is Tuesdays, do legs and back, Thursdays do chest and triceps, and Friday do biceps and shoulders. There shouldn't be any conflict there.

    At the end of the day, it really depends what you want to do. If you really want to see results with your core, you probably need to do abs work much more than once a week for 1/2 hour. The session at the YMCA is a great idea to figure out what to do, but you'll probably want to incorporate that into at least two of your other days. Maybe on Tuesday at the end of the workout, and Friday at the beginning, as part of a warm up. Not for 30 minutes, of course. Maybe more like ten.

    Keep in mind too, that I (and many other people on here) are definitely not certified. I personally have a reasonably good idea what works for my body, and that's where I'm coming from.

    The best thing to do really is to go see a good personal trainer.
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    Jul 07, 2008 10:08 PM GMT
    Thanks Unclevername,
    I appreciate you and the other guy’s advice. It is always good and makes a lot of sense.
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    Jul 07, 2008 10:30 PM GMT
    GeorgeE saidWhat do you do on day one?
    Do you do bicep/triceps, back/lats, shoulder/traps on the second day only? What would you say is a good routine for each day? Also how many exercises per body part?


    I don't fall into a routine of only doing say biceps/triceps on Mondays. It's all about "listening" to your body, and finding out what works best for you. I know I'm following a good routine and following proper form when I'm sore the second day after working out a certain body part.
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    Jul 08, 2008 12:32 AM GMT
    I have another question. How many exercises do you do for each body part? For example on say Monday?
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    Jul 08, 2008 6:29 AM GMT
    You can do that two days in a row and it won't hurt you a bit. While I certainly do not know everything, I will be taking my Certified Personal Trainer exam from the American College of Sports Medicine in the next few weeks. So far I've passed all the practice exams so I feel confident in answering this for you. So much of what you are asking really depends on a lot on your individual goals and the time available, and your experience in lifting as well what intensity you are lifting at. Trying to tell someone what exercise plan to follow without asking those questions is like a doctor trying to prescribe medicine before he's diagnosed you - not the fastest way to a good result. If you hit me back with those specifics, I can help you in more detail.

    Also, I do have to say in general most guys that are not very advanced or pro bodybuilders benefit more from a more whole body workout then these training splits. You can design what would be considered a whole body workout on back to back days. You just alternate the muscle groups you're working. These training splits that everyone sees in the magazine are used by guys that are pros and most of them on steroids. The average beginning and intermediate guy is going to get far more out of fully body type of workout.

    The reason for this is that it stimulates a greater release of testosterone and growth hormone. Obviously if you're on roids like the magazine guys then who gives a rip about the hormones, but for the average person that is going to mean greater growth and less fat. A lot of guys hit plateaus with say their biceps, and they want to know how to grow them. The quickest way is to start doing some squats or leg presses, because it stimulates more testosterone and this way you get greater results though out the body and this can make all the difference in the world.
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    Jul 08, 2008 6:43 AM GMT
    Oh yeah and on the abs thing. Guys this is one of the most misunderstood areas with the greatest amount of non-sense written about it. There are no significant differences between physiological processes at work in the abs and the rest of the muscles. Like every other muscle they can be trained every other day up to three times per week. In order to get the deep separation between the abs that you see in ab models you do need to do weighted abdominal exercises. Believe me on this, you will not wake up one day suddenly having a thick midsection. The abdominals also respond well to accelerative movements with weight. Doing any more then 15 to 20 reps of abdominal exercise is mostly pointless and if you are able to do that you should add resistance. The one exception to the thing about thickening the waist is to be careful doing twisting motions with heavy weight, the obliques respond very well to that and you can lose some of that v-shape. That doesn't mean you can't work them just be careful about low rep very high weight twisting motions. For best results train your main abdominal muscles, the six pack muscles, just like you would any other muscle.