Hello all, I am a 15 year old guy who was wondering about workout scedules. I have my own and I work a different body part every day of the week. Is that enough once a week per body part?
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Some Help From Experiences People Plz
- Thread starter Jacobaboba
- Start date
And if it helps at all I do chest/triceps on monday, legs on tuesday, abs on webnesday, shoulders on thursday, and biceps on friday. Is that enough? Like one part every week? I really need help for my upcoming sophmore year please.
That's almost exactly what I do. But you're major problem is that you put BICEPS as an entire day?! Change it to a back routine with little bicep isolation. Add some trap exercises on shoulder day.
i do back and biceps on frday sorry. So is that efficient or should i do more or what?
A combonation that is effective for me is back and shoulders on the same day. The back exercises are supersetted with the shoulder, and it works out fine for my bi's and tri's. You can choose to top off the workout with some skull crushers and curls if you so desire. If you do this, it should free up a day for you to do legs again.
Another good combo for you would be chest and shoulders on the same day. The tri's get worked whenever these two are.
Another good combo for you would be chest and shoulders on the same day. The tri's get worked whenever these two are.
IMO especially if you are a begginer you should be doing fullbody 3 times a week.Jacobaboba said:And if it helps at all I do chest/triceps on monday, legs on tuesday, abs on webnesday, shoulders on thursday, and biceps on friday. Is that enough? Like one part every week? I really need help for my upcoming sophmore year please.
what you are doing at the moment only works each bodypart once a week thats not enough.
Whether you are sold on heavy weight and low reps, or less weight and more reps, if your training frequency is not planned with the same scrutiny as other aspects of your routine, you may be wasting time unnecessarily. With a little insight into the factors affecting the optimal timing of your workouts, you may just experience more success than you believed you could.
Knowing exactly when your muscles need to be trained again after the previous workout is difficult to judge with absolute certainty. Recent research in the area of muscle damage and recovery is showing results that may surprise you. Science is now showing us things that may change the way you train forever!
When you lift weights, you cause damage to your muscles. This is often referred to as "microtrauma". Microtrauma involves the tearing and shearing of delicate protein structures within your muscle cells. This may sound bad but in reality it is necessary for the initiation of growth after your workout.
This microtrauma may be expected to require you to postpone your next workout until your muscles are back to normal. It is this logic that your average personal trainer will use when he/she tells you to wait, sometimes a full week, before training the same body part again. Recent research however is showing us that putting off your next workout until your muscles have "fully recovered" may not be necessary or even desirable!1,2,3 In a study performed at the University of Alabama4, two groups of subjects performed the same periodized resistance training routine either once per week or three times per week. The results showed that muscle mass increases were greater in the three workout per week group, compared to the one workout per week group. In addition, the strength increases in this group were on average 40% greater! So what does this mean to you? It means the fear of overtraining, which sometimes verges on paranoia, may be preventing you from getting the most gains you can in the gym.
So science is telling us that training a muscle group approximately every 48 hours may be more effective than training it once or twice per week.
so can i get some more support for full 3 times a week?
at 15, and not being a long time trainer, yes, 3x a week fullbody is my recommendation too.
everyone thinks that if they start by using Ronnie Coleman's routines, they'll look like Ronnie Coleman.
unfortunately they won't...because Ronnie's been bodybuilding for 20 years, shoots up steriods, and has built up to his level of training over those 2 decades.
you must crawl before you walk, before you run...
everyone thinks that if they start by using Ronnie Coleman's routines, they'll look like Ronnie Coleman.
unfortunately they won't...because Ronnie's been bodybuilding for 20 years, shoots up steriods, and has built up to his level of training over those 2 decades.
you must crawl before you walk, before you run...
maby like monday, wednesday, and friday?
daff1969 said:this site has helped me a lot... pretty amazing stuff
^^
"Imagine if after a few seconds of rubbing specific muscle activation trigger points on your ribs you had the strength to bench press 10, 20, 30 percent (maybe higher!!) more weight than what you currently use."
hahaha