I know some of you only work out a muscle group once a week, and some of you work it out twice.
I think I have a pretty intense routine but a couple days later I am not sore at all and I can complete the same workout with the same intensity.
Should I still give my body another day to rest? Or can I go ahead and work it out every other day?
For example I did chest and arms on Thursday, Saturday, and am considering doing them tomorrow.
Maybe I should up the intensity? My chest routine is like this:
Barbell Bench Press 4 x 8
DB Flyes 4 x 10
DB Press 4 x 10
Elevated Pushups
Bent Arm Dumbbell Pullover 4 x 10
Also any other chest and arm lifts you could recommend would be appreciated.
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03-22-2009, 04:57 PM #1
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Working out chest and arms every other day
Last edited by scarletngrey; 03-22-2009 at 05:08 PM.
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03-22-2009, 05:01 PM #2
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In for the lawls - 1 star btw.
Witness the Final Days of My Sanity: http://forum.bodybuilding.com/showthread.php?t=144537581
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03-22-2009, 05:07 PM #3
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03-22-2009, 05:11 PM #4
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03-22-2009, 05:16 PM #5
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I admit I am a beginner, but I have read a lot in the section searching for answers.
Like I said I know almost everyone works out a body part once or twice a week. I am just starting out and wondering if I can work it out every other day or should I have more rest in between.
Or should I up the intensity?Last edited by scarletngrey; 03-22-2009 at 05:18 PM.
Just Starting Out/Currently On:
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03-22-2009, 05:18 PM #6
- Join Date: Feb 2007
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Witness the Final Days of My Sanity: http://forum.bodybuilding.com/showthread.php?t=144537581
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03-22-2009, 05:22 PM #7
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Ive read a lot of pages in this section. Funny thing is, in a lot of the threads I see you in them doing exactly what you did in this thread.
A clear flame bait question? No I am new to bodybuilding. Obviously there are a ton of different ways to split your workout up, and im asking for ideas and advice regarding how I can best maximize mine.
I am just wondering if I feel like I can work out my chest every other day, if it is alright to do that or better to take more time to rest.Just Starting Out/Currently On:
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03-22-2009, 05:29 PM #8
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No I don't think you should do that. I started lifting like that and noticed very little gains in size and strength and I was gettin weaker. I workout each muscle once a week, arms on its own day. I believe 12-15 sets for big muscles are enough and 8-10 for small ones and I take each set to positive failure and any more than that, then I would over train. Arms get easily over trained because they receive heavy stimulation from chest and back workouts. LESS is MORE!!
Always do things the hard way because you never learn things in life by doing it the easy way.
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03-22-2009, 05:31 PM #9
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03-22-2009, 05:33 PM #10
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03-22-2009, 05:39 PM #11
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03-22-2009, 05:43 PM #12
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03-22-2009, 05:45 PM #13
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03-22-2009, 06:18 PM #14
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i say if you're not sore work whatever you want, but i wouldnt workout more than 6 days a week, and you'll find it hard to make time for your whole body. there's more to worry about than arms and chest, but if a certain muscle isnt getting sore or staying sore then work it if you want
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03-22-2009, 07:31 PM #15
do you work out your back/legs/shoulders at all?
i guess legs aren't necessary(although i'd reccomend them to get bigger all around), but without working out back your shoulders are gonna hate you(too much pushing exercises + no pulling = bad for the shoulder joint + poor posture)my journal
http://forum.bodybuilding.com/showthread.php?t=1201781
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03-22-2009, 07:35 PM #16
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Eventually I am going to work out my legs but unfortunately I ****ed one of my knees up real bad a couple of years ago and it gives me problems. I need to see my doctor again and try and figure out what I can do for it, whether it be more physical therapy or surgery.
Yeah I work out my back and shoulders, I was just using Chest and arms as an example for this thread.Just Starting Out/Currently On:
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Controlled Labs GreenMag
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03-22-2009, 07:53 PM #17
ok, yeah, i completely understand the injury keeping you off of legs(i have a fracture on my spine so i took about 9 months off any type of lift that effects my lower back after my senior year of football, and even during my sr season i only did upper half rep leg press and leg extensions in the weight room for legs).
as for frequency, it's up to you; if you do this routine and see results from it, then there's no problem with it; the biggest problem you'll probably face is bicep soreness interfering with your back workouts, delt soreness interfering with chest workouts, and tricep soreness interfering with shouler workouts. that's where the key flaw in your program lies; while chest and back will see adequate recovery, your arms and front delts will be utilized every day you lift, so if you don't leave days in between
(say you're doing:
m-chest/arm
t-shoulder/back
w-chest/arm
t-shoulder/back
f-chest/arm)
some of your muscles will be getting hit all 5 days, due to the nature of compound movements, potentially interfering with recovery.
that's not to say you can't gain on the program, i've put on weight on 4 day a week(MTTF) full body before, so it depends on the individual what will positively or negatively affect you.my journal
http://forum.bodybuilding.com/showthread.php?t=1201781
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03-22-2009, 08:11 PM #18
I don't know if you're trolling or dead serious. Either way, if you ARE serious look at this site.
http://rawgrip.com/Building-Your-House.html
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03-23-2009, 12:40 AM #19
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03-23-2009, 12:42 AM #20
Anyways I think you might be overtraining. I used to do chest biceps and triceps every other day and it wasnt enough time to rebuild and heal. I noticed minimal results. You have to give yourself about 48+ hours of rest.
Just my opinion from my experience.
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03-23-2009, 03:14 AM #21
Briefly:
That you can do the same workout every other day indicates undertraining, and I suspect it is in the formatting you have (4 x 8). Are you changing the amount of weight done in the 4 x 8, because the ONLY way to get maximum benefit from that would be if you slightly reduce the weight each successive set so that you are using close to maximum effort every set. (you get weaker from set to set is why you have to reduce the weight to keep getting out 8 good reps).
Look into pyramiding for both optimal training benefits as well as having focus on both strength and size.
Straight sets are boring and blah, and so are the results from them.Time To Re-Schedule
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03-23-2009, 03:23 AM #22
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As far as bodybuilding goes, you don't see people hitting a muscle group every other day. Full Body workout will not net the physique that most bodybuilders are seeking.Also, volume is down in those workouts, to account for the every other day lifting.
I hate tools like this guy right here...Just unbunch your panties, douche your sandy vag, and learn to lighten up.Last edited by chazzy1864; 03-23-2009 at 07:20 AM. Reason: typo
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Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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03-23-2009, 03:43 AM #23
I think you should just increase the intensity of the workout for your arms or any other bodypart if you don't feel the pump. You don't necessarily have to feel sore but it works for me as an indicator if i had a good workout or not.
These are some ways to increase the intensity :
1. Decrease rest time between sets.
2.Increase overall number of exercise/sets.
3.Include negative in your routine.
4.Supersets.
5.Focus on biceps first in one day then followed by chest for 1 week, in week 2 focus chest then bicep, etc.
6.Don't always do the same exercise every week try some variation.
It's better to have a good workout in one day rather than 2 or 3 shabby workout within a week.
And i rest for like 1 week after every month for recovery, then when i hit the gym again BAM huge pump (:
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03-23-2009, 03:58 AM #24
doing 1 muscle group every other day wont nessesarily make it grow faster, if anything it is counter productive
remember we (GROW) when we rest, we breakdown muscle when we workout, how do you intend to grow your chest if you break it down every 2nd day?, it is unessesary to work it our every other day
also working out 1 muscle group every other day means you are probably neglecting your other muscle groups, do not neglect your other body parts!
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03-23-2009, 05:23 AM #25
It depends on a lot of things, in my opinion. I don't think there is one right answer. It also depends on your goals. First, you're 19, so you recover much quicker than me. Second, it depends on how much protein you are consuming. If you are consuming plenty of good protein and your muscles feel fine, then yes I would work them every other day. If you are interested in getting huge, then I would follow the advice of guys who are like that. I'm more interested in looking like a gymnast, so I do a lot of bodyweight exercises, and my arms and shoulders seem to recover in one day. I also do not work them to failure either, so that's another difference. I have a stronger interest in cardio-vascular health as well, so that's more important to me than big muscles.
Bodybuilders are the only people I know who will consume the worst tasting stuff because they know "it's good for them"...
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03-23-2009, 07:18 AM #26
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03-23-2009, 09:02 AM #27NEW Stacking the **** out of Universal/Animal
http://forum.bodybuilding.com/showthread.php?p=156518781#post156518781
Shock Therapy/Storm/M-Stak Log :
http://forum.bodybuilding.com/showthread.php?p=144048361#post144048361
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03-23-2009, 09:24 AM #28
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take more of a rest man. try a one body part/day thing for a week or two and see how you feel everyworkout. but up the intensity alot for that one day on each body part.
it's always good to switch it up a little to maximize muscle confusion!"Failure is a Blessing in Disguise"
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03-23-2009, 10:03 AM #29
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03-23-2009, 10:09 AM #30
I'm not in the gym with you, but I have to guess that you are not working hard enough. Crushing your muscles with one workout is going to yield better results then two low intensity workouts.
There is no way (granted I'm 42) that I could hit my chest with the same routine two days after doing it. No way.Jesus is my lifting partner.
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