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Old 11-09-2004, 02:52 PM   #1 (permalink)
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WEEKLY SCHEDULE FOR WORKOUTS

Is this a good week schedule?

Day #1: Chest/Shoulders/Triceps Day
Day #2: Back/Biceps/Day
Day #3: Rest Day
Day #4: Quads/Hamstrings/Calves Day
Day #5: Abs Day
Day #6: Rest Day
Day #7: Rest Day

2 on then 1 off then 2 on again and then WEEKEND OFF...

Chest need 72 hours to become a new chest again after exercise is that right?

And i heard no more than 1 workout for chest and back per week because they are big mussle partions!!!

Can anyone tell me if this is right?

thank you very much
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Old 11-09-2004, 02:58 PM   #2 (permalink)
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I would change it to the following:

Day #1: Chest/Triceps
Day #2: Legs
Day #3: Rest
Day #4: Shoulders
Day #5: Back/Biceps

You can do abs on any of the days along with the other excercises, it would probably be best to choose 2-3 of the days to do abs. I don't think it would be too wise to do Back and biceps after chest and triceps because you would be overworking those muscles.

EDIT: Sorry, I screwed up the previous list, follow this new one instead if your interested.

Last edited by Rdr4evr; 11-09-2004 at 07:36 PM..
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Old 11-09-2004, 04:05 PM   #3 (permalink)
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If you only want to work out 3 days a week I would rest after each day you workout. If you put everything you have into each workout then you will need to rest the day after regardless. You need to remember that you will put a strain on your nervous system as well as the muscle group you are working on so resting that is just as important. Also try and incorporate exercises that work more than one muscle group at a time, this way you can hit more muscles with less exercises. Here's what I would do, but you should do whatever works and is comfortable for yourself;
Day 1: back/biceps/abs
Day 2: rest
Day 3: chest/triceps/shoulders
Day 4: rest
Day 5: quads/hams/calves/abs
Day 6: rest
Day 7: rest

You can pretty much move your abs around but, like Rdr4evr said, you should limit them to 2 or 3 times a week and work them slow and hard like any other muscle group.

Last edited by limey; 11-09-2004 at 04:10 PM..
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Old 11-09-2004, 05:18 PM   #4 (permalink)
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Quote:
Originally Posted by limey
If you put everything you have into each workout then you will need to rest the day after regardless.
If you truly put all your energy into a workout then you'll need to rest for more than just one day, maybe 2 or 3 or possibly even 4.

Quote:
Originally Posted by grobar_14
And i heard no more than 1 workout for chest and back per week because they are big mussle partions!!!
You shouldn't workout any muscle more than once a week because of the time it takes for them to rebuild themselves. The only real possible exception to this might be your abs because I think it's harder to work them to their full potential so they won't take as long to rebuild.
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Old 11-09-2004, 05:58 PM   #5 (permalink)
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No, abs fall into the same catagory. Wayyyy too many people think "oh you can work your abs every day!". Treat them the same as other muscles..

Also grobar: your routine looks good, it might be easier to throw shoulders with abs though. Realistically, you only need to do 2-3 different SOLID exersizes with your abs.
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Old 11-09-2004, 08:44 PM   #6 (permalink)
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Day #1: Chest And Triceps
Day #2: Legs
Day #3: ---------
Day #4: Back And Biceps
Day #5: Shoulders
Day #6: ---------
Day #7: ---------

I want to build some muscle mass. I heard, for mussle mass, its better to do low reps + high weight so
does 3 sets of 8 reps sound good? And Also how many exercises for each mussle should I do?
I have:

Chest: - Bench Press
- Inclined Bench Press
- Fly
- Pullover

Triceps: - PushDown (Heavy) with cable!
- Lying Triceps Extension
- KickBack

Legs: - Dead Lift
- Full Squat
- Standing Calf Raise

Back: - Bent-Over Row (BarBell)
- Bent-Over Row (Dumbell) One hand exercise
- Rear Pulldown
- Shrug

Biceps: - Barbell Curl
- Dumbell Incline Curl
- Push Ups

Shoulders: - Behind Neck Press
- Front Raise
- Lateral Raise

Is it good enough to have 3 different exercises for all body partions except chest and back where i have 4 because they
r big muscles? Or i need 4-5 exercises for each different muscle.

Also Between exercise is One minute MAXIMUM...or i should rest like 1.5-2 mins and is it good to drink anything
between exercises??

I just want to get in a good shape..not like arnold schwartceneger..but a decent normal shape with some muscles..
Is it gonna be possible to do it in 8 months..cuzz i want to get in shape before summer..

Thank you All!
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Old 11-09-2004, 09:12 PM   #7 (permalink)
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I strongly suggest you check out these three sites, they will help you tremendously.

www.johnstonefitness.com
www.intense-workout.com
www.bodybuilding.com
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Old 11-09-2004, 09:44 PM   #8 (permalink)
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You should only rest long enough between sets to catch your breath. You're trying to work out your muscles not your lungs. Doing any more than a few sets per muscle group will likely decrease your gains as a result of overtraining. And you ask if you should do more exercises for your chest and back because they are big muscles but yet you only have one exercise for your quads, which are the biggest muscles.

I'd remove your pullovers from your chest workout because those work your lats more. I'd take out the kickbacks and add dips for your triceps. I'd add leg presses for your quads. Take out your dumbbell bent-over rows for your back and the pushups for your biceps (those would work your triceps anyways). I'd also replace your incline curls with preacher curls. Replace your front raises with rear lateral raises.

And yes you can get into pretty good shape in 8 months, but you have to stick with it.
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Old 11-09-2004, 11:12 PM   #9 (permalink)
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Quote:
Originally Posted by grobar_14

Chest: - Bench Press
- Inclined Dumbbell Press
- Fly (db or machine)

Triceps: - Sitting Tricep Push Up (take a dumbbell while sitting on a bench and push it up with both hands. hold it so that your hands kind of make a triangle space which the db handle goes through with one of the head sitting in your palms)
- 1 hand reverse pushdown with cable (instead of using a full bar on the pull down machine, replace it with a one hand grip. do a push down but with your palm facing you instead of facing away).

Legs: - Squat
- Leg press
- leg extention
- good mornings
- leg curl
- Standing Calf Raise

Back: - Lat Pulldown
- Lawn Mower Pulls
- Shrug
- hyperextention (the thing where you are lying or standing in a machine at an angle, bend down and then straighten up a bit past neutral)
Biceps: - Barbell Curl or Preacher Curl
- Dumbbell concentration curl or db preacher curl

Shoulders: - Bent over lateral raise or rear delts on the machine (use the fly machine but your sitting backwards, assuming you have access to one that works that way)
- Barbell Front Raise
- Lateral Raise


if you're just starting weight lifting, you should work on doing 3 sets of 10 reps for each exercise. i personally think you should simplify it even more by just splitting it up into an upper body day and a lower body day doing one exercise per muscle group. but that's only if your a beginner, and you can do whatever you want.

if you're going to continue with the split sessions, personally, i think you should be doing 3 exercises for the major muscles, 2 for the smaller ones. you're already going to be getting the smaller ones when you hit the larger ones, so do the larger ones first.

i edited your exercise list so that it's better (imo). they're listed in the order i think you should do them (i like doing the heaviest ones first, although shoulder shrugs are an exception).

you should be getting about 30-60 seconds of rest between sets, and you should spend that time stretching the muscles you're working out.

oh... i noticed you have push ups under biceps. they do not work the biceps. push ups work your chest, your triceps and your anterior (and lateral a bit) delts.

you do not want to be pressing over your head or doing upright rows because there is a risk of injury do to there not being enough room for the bone to move properly, things will rub and not in a good way.

you have to break your legs up into it's various muscle groups. it's not one muscle group. it pushes and pulls just like the upper body. good mornings also work the lower back. i actually like to put my legs with my back.

you might want to try this...

push day (chest, triceps, quads)
pull day (upper and lower back, biceps, hamstrings)
other (shoulders, calves, abs).

if you try this routine, make sure you add another calf exercise... probably just seated calf raises, but you'd need more.
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Old 11-10-2004, 07:44 AM   #10 (permalink)
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i thought u have to do all pars of legs in one day..cuzz wherever i read they never divided different leg muscles and put them in different days...and is it good to do shoulders and legs in the same day? or its better to do shoulders and abs..or it doesnt metter
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Old 11-10-2004, 09:25 AM   #11 (permalink)
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Quote:
Originally Posted by hannukah harry
if you try this routine, make sure you add another calf exercise... probably just seated calf raises, but you'd need more.
You don't need anymore than one calf exercise if you work them correctly. Your calves get so much work from just walking around all day that performing many sets will just overtrain them. Standing calf raises alone is enough to work the calves.
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Old 11-10-2004, 11:51 AM   #12 (permalink)
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How are you supposed to fit lifting around other activities that you may have if you need so much time to heal between sessions?

For example, say someone lifts weights and does chest one day, then the next day they have football practice and their workout routine there consists of a lot of pushups and various leg muscle-building exercises. It's not ALL they do during practice, of course, but those exercises are in there.

Will that hurt progress, or is that not the same since you aren't focusing on working out your chest for the entire session?
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Old 11-10-2004, 12:18 PM   #13 (permalink)
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Quote:
Originally Posted by Stompy
Will that hurt progress, or is that not the same since you aren't focusing on working out your chest for the entire session?
I would think that it would hurt progress because you don't have enough time between those workouts to heal. However, I don't think that the pushups and other exercises would have the same intensity as the exercises you used when lifting. Now I'm sure football training is extremely intense, so don't blast me for that, but I believe it would be more for power and not in isolating the different muscles and training them individually. So I think it would be detrimental to progress but no in the same way it would be if you did two chest workouts one day after another.
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Old 11-10-2004, 03:49 PM   #14 (permalink)
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Quote:
Originally Posted by grobar_14
i thought u have to do all pars of legs in one day..cuzz wherever i read they never divided different leg muscles and put them in different days...and is it good to do shoulders and legs in the same day? or its better to do shoulders and abs..or it doesnt metter
there isn't anything that you really have to do 'any specific way' as long as you use good form and a proper amount of weight. some people like to do push/pull days, some like to do upper/lower body days, some like to do chest/back one day and arms/shoulders another. the important thing is planning what days you do them to make sure there's an adequate amount of rest and how hard you hit them and in what ways. like i've been considering (when i have time to get back in the gym) trying schdule that will be split into a full body compound movement day, push isolation day and pull isolation day.

back to the legs though, if you want to split them up, you can. most people don't. if you don't, then make sure you include your lower back exercises with your leg day because you also hit your lower back with some of the hamstring exercises like good mornings, squats (minimally, i think) and deadlifts.

Quote:
Originally Posted by shred_head
You don't need anymore than one calf exercise if you work them correctly. Your calves get so much work from just walking around all day that performing many sets will just overtrain them. Standing calf raises alone is enough to work the calves.
i'm going to have to respectfully disagree. if he wants to see real development he probably will need more than 1 exercise. unlike our other muscles, the calves are some of the most highly vascularized muslces we have. we are walking on the constantly. they've developed a great blood flow (and therefore nutrient and O2 supply) and do not exhaust easily. if you really want to hit them and hit them good, you'll often need more sets than normal because they are so difficult to exhaust. a prime example of this is the govenator. he was huge and ripped and but had lagging calves because he treated them like his other muscles. until he started working them overtime, getting them burning and then going even harder he wasn't able to get them to develop well. they carry us up and down stairs every day. carrying our weight is nothing to them. that being said, every persons body will react differently so your milage may vary.


Quote:
Originally Posted by Stompy
How are you supposed to fit lifting around other activities that you may have if you need so much time to heal between sessions?

For example, say someone lifts weights and does chest one day, then the next day they have football practice and their workout routine there consists of a lot of pushups and various leg muscle-building exercises. It's not ALL they do during practice, of course, but those exercises are in there.

Will that hurt progress, or is that not the same since you aren't focusing on working out your chest for the entire session?
well, during a lot of sports weight training is drastically reduced during the season. if you're in season, you should worry more about just maintaining your current level of fitness. don't risk overtraining and not being able to perform your best.

and you should at least have 1 full day in between same muscle group weight lifting sessions. so if you do your chest monday, you not lift with them again until wednesday at earliest, ideally thursday or friday. i don't think something like pushups will do much to set you back. if your nutrition is good that is. i

f you can bench at least your body weight, push ups in full pads won't be working your muscles to their full capabilities. it shouldn't contribute to muscle breakdown (although it's possible it may slow the regrowth). pushups in general are not muscle building activity. they will help you gain muscular endurance. that means that by doing them they will 'tell' your body to increase the number of blood vessels in the muscles leading to an increase in the amount of blood available to them during exercise. this will help at to their aerobic capacity and will fatigue slower. but strength gains are usually minimal especially compared to weight training (assuming you can easily perform pushups to start with).
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Old 11-10-2004, 04:39 PM   #15 (permalink)
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Quote:
Originally Posted by hannukah harry
if he wants to see real development he probably will need more than 1 exercise. unlike our other muscles, the calves...do not exhaust easily. if you really want to hit them and hit them good, you'll often need more sets than normal because they are so difficult to exhaust. a prime example of this is the govenator. he was huge and ripped and but had lagging calves because he treated them like his other muscles. until he started working them overtime, getting them burning and then going even harder he wasn't able to get them to develop well. carrying our weight is nothing to them.
I, too, will respectfully degree. If you employ a high enough intensity then more than one exercise for you calves is unnecessary. I only do 1 working set of calf raises but I do them to failure, until I can't do another complete rep nor even hold the weight up any longer. And believe me after this they burn like crazy, takes a second before I can even walk again. After that they're exhausted, no use in working them again because that will just delay the rebuilding process.

And yes, I read the same thing about Arnold's calves. That not until he went to train with so-and-so in South Africa (I believe) and began doing large number of sets for his calves did they start to respond and get bigger. And I also used to do just what he said to do, I would do 5 sets of approx. 15 reps of calf raises twice a week. Most people will tell you now that doing something like that is vast overtraining and so I listened to them and ceased that routine.

Now I'm doing just 1 set of around 15 reps once a week and I don't think my calves have ever looked better.

We will probably always disagree on this but I do enjoy the argument. To each his own method.

And like I recognized your Arnold reference from his Encyclopedia of Bodybuilding, you may also recognize my references to Mentzer's Heavy Duty training. Just different camps to side with.
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Old 11-10-2004, 05:03 PM   #16 (permalink)
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Quote:
Originally Posted by shred_head
We will probably always disagree on this but I do enjoy the argument. To each his own method.

And like I recognized your Arnold reference from his Encyclopedia of Bodybuilding, you may also recognize my references to Mentzer's Heavy Duty training. Just different camps to side with.
yep, we probably will disagree, but that's because what i've found works better for me is not what you've found works better for you. but i think we can probably agree that finding what type of workout your (generic your) responds to best is the way to go and then doing that is the best way to go.

i actually havent' read mentzers book yet. i've heard about it though and it's currently in my amazon wish list. januarys gonna come around and i'm gonna like 50 books just waiting for me to read.
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Old 11-11-2004, 01:29 PM   #17 (permalink)
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Just a side note: I'm not in football or anything, just used it as an example.

Now that I think about it, a more appropriate example would've been, "I worked out my biceps/legs and spent all of yesterday helping someone move.. carrying large heavy boxes up and down stairs. Would that cause harm?"

But from the responses from the football example, and seeing as how it's more intense, I think it's just about answered
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