Weight Training
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I've been told to work each body part only "two" times a week (i.e. at least two days of rest before going back to those body parts). Is this accurate? Or Is every other day good?
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| You can work a muscle group every other day, even two days in a row if you don't do as much as the previous day. I do a full body workout on machines and dumbbells every Monday, Wednesday, and Friday. On Saturdays I work with the dumbbells and only lower body exercises on the machine (since even doing it this way only a third of my weekly workouts is dedicated to my lower body) and do less exercises than I do in a regular workout during the week.
During the 3 weekdays, I do 6 exercises on a machine, with 3 of them being upper body and 3 of them being lower body, and then 4 dumbbell exercises (dumbbells generally don't do much for the lower body), or vice versa. I do 4 sets as such (some exercises done 2 or 3 times) for 40 exercises in total. On the weekends, I do 4 dumbbell exercises and then 4 lower body exercises on my machine. I do 3 sets as such for 24 exercises in total. That's a total of 144 exercises a week (I actually do a total of 21 different exercise right now).
I've just started doing this particular routine, but have been working out for over a year (14 months actually) and have never worried about working different muscle groups on different days, usually doing a full body workout. In those 14 months I have packed over 30lbs. on my 5'4" manly frame, going from 115 to about 147, and not only have I gotten bigger, but very, very cut also.
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There are six major regions of the body: Chest, shoulders, triceps, biceps, back, and legs. I would suggest working on your chest, shoulders, and triceps one day and the other groups the next. Your chest, back, and triceps all work in unison, they are basically used for pushing exercises. The other three regions, should be worked on the next day.
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Answer #1 is absolutely wrong for bodybuilding because chest muscles require at least 4 days to recover.
Masthan K.
India
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#1 IS WRONG! The harder you work a body part, the longer it takes to recover. If you follow that advice, you will most likely burn out, if not get injured. I am 5'10 and weigh in at 212 lbs. I have been weight training for over 3 years. I see people at the gym work out every other day and it's only a matter of time before you notice they don't come back after awhile.
My program consists of:
Tuesday:
Chest--5 exercises each of 4 sets
Biceps--5 exercises each of 4 sets
Calves--3 exercises each of 4 sets
Thursday:
Legs--5 exercises each of 4 sets
Triceps--4 exercises each of 4 sets
Saturday:
Back--5 exercises each of 4 sets
Shoulders--5 exercises each of 4 sets
I rotate these exercises every 12 weeks and they have worked very well since I started. MOST IMPORTANTLY, you must realize it is a very SLOW process to transform. Don't expect it to happen overnight.
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