I'm putting together a special little rotation for myself and was wondering what the educated crowd felt about hitting each body part once or twice per week? I'm planning on using the Gymstyles...will those be enough for building strength or should I hit them again in the week with maybe Musclemax?
Hit each body part once or twice per week? Or more?
- Thread starter Cbelle
- Start date
I do each once a week, but that's more because of time constraints than anything else. However, I think the most effective routine is one body part per day--it helps you really focus on that one part rather than being too tired after your first body part. That would be my preferred routine if I could find a way to work it into my schedule.
Oh, & I do abs twice a week.
Oh, & I do abs twice a week.
Ooops, sorry, I think I wasn't very clear LOL. Guess I should've gone for that second cup of coffee.
OK right now I have a 3 day lifting split: chest/tris, back/bis, legs/shoulders. I separate my cardio from my lifting, doing cardio before work in the morning (I personally believe you can burn more fat like this by getting your metabolism up & keeping it up throughout the day, rather than doing it a few hours before bedtime)5-6 days per week, & my lifting after work. Also I do pilates & yoga on the weekends, but that's probably not relevant here.
But in my dream world I'd lift 6 days, hitting each body part once a day.
OK right now I have a 3 day lifting split: chest/tris, back/bis, legs/shoulders. I separate my cardio from my lifting, doing cardio before work in the morning (I personally believe you can burn more fat like this by getting your metabolism up & keeping it up throughout the day, rather than doing it a few hours before bedtime)5-6 days per week, & my lifting after work. Also I do pilates & yoga on the weekends, but that's probably not relevant here.
But in my dream world I'd lift 6 days, hitting each body part once a day.
Mckmain
Cathlete
I know we all like different things...I prefer to work my Shoulders, Tri's and Bi's 3 times a week. Chest & back 2 times. Abs 5 times. I am doing Freestyle on my legs so that is 5-6 times a week with light or no weight.I also use The Gym Styles and Musclemax often .....Carole
And for cardio I run 3 times a week and do step, kickbox and a circuit workout the other 3 days...
...CaroleAnd for cardio I run 3 times a week and do step, kickbox and a circuit workout the other 3 days...
Fitnessfreak366
Cathlete
I did a one-body-part week this week combining Slow & Heavy and Gym Style workouts. For instance, I did S&H Chest and GS Chest in one workout, it was a killer, but I did it. I just finished up today with biceps. I've added cardio in the p.m. I feel extremely worked out, every muscle in my body is yelling at me. I am going to keep this up for three more weeks but using different workouts each week. Next week I plan to use PUB and PS. I like it so far, its really wiping me out! Yes, you will be strength doing this, actually, this is an ideal way of training when wanting to gain muscle and strength.
Debbie in OH
"I know your tired, but jump higher!"
Debbie in OH
"I know your tired, but jump higher!"
It really depends on what type of weight workout you want to do. If you want free-style you usually work body parts more often. Also there is a dfference between maintain what you have and what you want. If you want to stay with what you have, you don't have to work it so much, to keep it. To get it, you got to work harder.
If you want tried and true strength training, you could do the GS series one week, then muscle max, and ME the next week (rotating days), the week after that S&H, then PS for the next week. Then fit your cardio in there anyway you like or whatever way time works for you. As well as stretching, make sure you do Stretch max a few times a week. This will help some with sore muscles as well as make you less injury prone.
If you do free-style that's a whole different thing. It's nothing to work your abs 5 or 6 days a week, your lower body 3 days and your upper body 3 days. One day off with a stretch or just rest, then start all over again.
So basically do what feels best to you, and you get the best results, as everyone is different what works for me, may not work for you. And play around with it don't be afraid to switch and change and see what happens.
Kit
If you want tried and true strength training, you could do the GS series one week, then muscle max, and ME the next week (rotating days), the week after that S&H, then PS for the next week. Then fit your cardio in there anyway you like or whatever way time works for you. As well as stretching, make sure you do Stretch max a few times a week. This will help some with sore muscles as well as make you less injury prone.
If you do free-style that's a whole different thing. It's nothing to work your abs 5 or 6 days a week, your lower body 3 days and your upper body 3 days. One day off with a stretch or just rest, then start all over again.
So basically do what feels best to you, and you get the best results, as everyone is different what works for me, may not work for you. And play around with it don't be afraid to switch and change and see what happens.
Kit