work out schedule

[Alyse]

is working a body group once a week really enough? I have been working on a 4-day cycle ( I hate taking days off but I am realizing I might have to) which makes me work a body part like twice a week or something like that (I'm not good in math). I have been reading that most people here have set schedules like Mondays=legs, Tues=chest, tris, etc, but I wonder: is that really enough?

Maybe I am just too fanatical.

[MsFit]

Hi Alyse. It takes a muscle 7-10 days to recover naturally. When you are in the gym you are tearing down muscle, prepping it for growth. Growth occurs outside the gym when eating and resting. When the muscle is torn down it must rebuild itself. If you train it before it's fully recovered it may decrease in size. The only way a muscle will grow is if you tear it down, feed it, rest it and let if recover. Supplementation will help also.

Once a week is enough. Sometimes less is better. Do you need assistance on a split?
MsFit

[Alyse]

Originally posted by MsFit
Hi Alyse. It takes a muscle 7-10 days to recover naturally. When you are in the gym you are tearing down muscle, prepping it for growth. Growth occurs outside the gym when eating and resting. When the muscle is torn down it must rebuild itself. If you train it before it's fully recovered it may decrease in size. The only way a muscle will grow is if you tear it down, feed it, rest it and let if recover. Supplementation will help also.

Once a week is enough. Sometimes less is better. Do you need assistance on a split?
MsFit


OOOO!!! Yes Ma'am!! I guess that might be my problem-overworking muscle groups. Today I did back for the first time in ages (I hate my lats!) and was shocked to find how strong they were (even tho I had my monthly so I felt like crap as it was)--So I guess that rest idea really works (although I think two weeks was too long <blush>)

But any advice or split will be greatly appreciated..I need to see results!

Thanks again!

[MsFit]

I should have asked this before. Are you doing cardio and how much? How often are you training? I do a 2 day on, 1 day off split. Some people do 4 on, 1 off and others Monday thru Friday with weekeds off? What would work best for you?

Here is my split and I stole part of it from Rebecca: :D
Day #1: Chest, Bis and Calves (Cardio)
Day #2: Quads and Abs
Day #3: OFF
Day #4: Shoulders, Tris and Calves (Cardio)
Day #5: Back, Hams and Abs
Day #6: OFF (Cardio)
MsFit

[Alyse]

Originally posted by MsFit
I should have asked this before. Are you doing cardio and how much? How often are you training? I do a 2 day on, 1 day off split. Some people do 4 on, 1 off and others Monday thru Friday with weekeds off? What would work best for you?

Here is my split and I stole part of it from Rebecca: :D
Day #1: Chest, Tris and Calves (Cardio)
Day #2: Quads and Abs
Day #3: OFF
Day #4: Shoulders, Tris and Calves (Cardio)
Day #5: Back, Hams and Abs
Day #6: OFF (Cardio)
MsFit

oOOK ...but where do squats come in-quads or hams? lol...

[MsFit]

Ah, I do squats on Quad day.

Quad day can consist of:
Squats, leg press, extensions, seated leg press, lunges.........

Hams:
Stiff deads, lying leg curls, standing leg culrs, lunges........

That's how I split my legs and have made great improvements on my hams this past year. Reason, legs were my weak point and hams were weaker. Now, if you have thick legs and don't really need to bring up hams like I had to you can group legs as one, but don't neglect the hams. ;)
MsFit

[Alyse]

[QUOTE]Originally posted by MsFit
[B]I should have asked this before. Are you doing cardio and how much? How often are you training? I do a 2 day on, 1 day off split. Some people do 4 on, 1 off and others Monday thru Friday with weekeds off? What would work best for you?

I WAS doing cardio every day: 30-45 minutes depending on how I felt, and I stopped doing it on leg day.

I like to train every day-weekends too, since Sundays I can take my time. I was doing a kinda 4 day on, one off and liked that, but I think I was still trying too hard to kill myself.

I still have bodyfat (and always will) so I am confused as to whether to continue the cardio every day or cut it down in favor of some muscle. I feel guilty if I don't at least do a light walk for a half an hour at the end of some training.

Doing at least SOMETHING everyday would be a great help to me. But, soon I will have a problem which I will PM you with, I hope you can help.


I will try your work out for a while and see what happens....thank!

[MsFit]

I wouldn't suggest cardio everyday, perhaps every other day. Just take a day or two off somewhere and give yourself a break. Yes, no cardio on leg day. ;)

I received your PM and I'm working on that information for you.
MsFit