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which would work better?
- Thread starter eemooof
- Start date
the second choice as every component of your body requires a ""RESTING PERIOD""
like
day one : arms + ab workout
day two: chest/shoulders/back
day three: legs + ab workout
make sure to rest in between days, building muscle takes longer than cutting, imo, rest rest, eat right!
if u wish to do cardio, (1x a week) try to keep it at a minimal as cardio burns fat/muscle. which basically your trying to do right now is BULK. basically eating more calories than your maintenance amount.
like
day one : arms + ab workout
day two: chest/shoulders/back
day three: legs + ab workout
make sure to rest in between days, building muscle takes longer than cutting, imo, rest rest, eat right!
if u wish to do cardio, (1x a week) try to keep it at a minimal as cardio burns fat/muscle. which basically your trying to do right now is BULK. basically eating more calories than your maintenance amount.
mon:chest/tris
wed:legs
fri:back/bis
You can add abs whenever you want, but i would suggest you work them no more than 3 times per week. (twice is easily enough if you do it properly)
And dont go for huge record numbers. Stick with 4 sets of 12 reps (add weight to stay within rep range.)
wed:legs
fri:back/bis
You can add abs whenever you want, but i would suggest you work them no more than 3 times per week. (twice is easily enough if you do it properly)
And dont go for huge record numbers. Stick with 4 sets of 12 reps (add weight to stay within rep range.)
And dont go for huge record numbers. Stick with 4 sets of 12 reps (add weight to stay within rep range.)
i was told by someone that i should start out with 3sets of around 8 reps (with heavier weights...wrong?)
and i'm guessing shoulders i could add to wed?
and...referring to the first choice...3 days isn't enough rest?
eemooof said:and...referring to the first choice...3 days isn't enough rest?
Three days is probably too much. If done right, lifting weights raises the metabolism for up to two days, you want to rest at most three days (figure a weekend make a 72 hours rest).
eemooof said:i was told by someone that i should start out with 3sets of around 8 reps (with heavier weights...wrong?)
and i'm guessing shoulders i could add to wed?
and...referring to the first choice...3 days isn't enough rest?
3 sets of 8 could be great too. The idea is to stimulate the larger type 2b fibers. This is done by recruiting something like 75% of your possible strength on the movement. By firing out sh*tty little crunches, you can stimulate growth and increat stamina.. but in the end you are not going to get much larger stronger abs. At least not as large or strong as if you use a low rep high weight scheme.
Shoulders I would add in with the chest day... So Benching, shoulder, press, dips (pulldowns) and of course any specific lifts targeting those areas. The importance should be placed on compound lifts.
The importance of rest is often overlooked. I wouldnt be shocked if at least 50% of all steady gym goers don't let their muscles fully heal before they work them again. Some people need at least one rest day inbetween lifting days in order to sustain a lifting regime that doesnt make their results halt after a short time (overtraining)