One time a week weights?
- Thread starter Heidisue
- Start date
CollinsMom
Cathlete
I asked these same questions a few weeks ago, and got a lot of responses in favor of the one body part per week.
I am a cardio freak, and this allows me to start with cardio, raise my heart rate, then do app. 15 minutes of weights at the end, when I am already warmed up and hr elevated.
So far so good -- I feel great, I am seeing some good definition, and I have not gained any weight [and maybe lost a pound or two].
I am a cardio freak, and this allows me to start with cardio, raise my heart rate, then do app. 15 minutes of weights at the end, when I am already warmed up and hr elevated.
So far so good -- I feel great, I am seeing some good definition, and I have not gained any weight [and maybe lost a pound or two].
teddy16410
Cathlete
HeidiSue-
IMO the 1-part effectiveness comes from the amount of weight you lift and the fatigue you put on the muscle. Doing 1-part a day and not lifting to failure would not be effective for me personally. The "magic" occurs anytime you are fatiguing the muscle group to the point it *needs* more recovery time. I believe this is true weather you work a part 1 or 3 times per week. The reason you can do 3 full bodys per week for instance is because you arent working the muscles nearly as hard just because of the time factor. You may already know all this but I didnt want people reading that 1x per week is enough for change. Its the intensity/muscle fatigue behind the workout that is key.
IMO the 1-part effectiveness comes from the amount of weight you lift and the fatigue you put on the muscle. Doing 1-part a day and not lifting to failure would not be effective for me personally. The "magic" occurs anytime you are fatiguing the muscle group to the point it *needs* more recovery time. I believe this is true weather you work a part 1 or 3 times per week. The reason you can do 3 full bodys per week for instance is because you arent working the muscles nearly as hard just because of the time factor. You may already know all this but I didnt want people reading that 1x per week is enough for change. Its the intensity/muscle fatigue behind the workout that is key.
for me, i have seen best results hitting a muscle twice a week. to get the benefit of once a week split routine i would have to lift EXTREMELY heavy and when i do that i feel like my form goes off. i would rather increase my frequency and lift heavy but not to the point of muscle failure. but i have heard lots of people who like it. and what matters most is if you are seeing results b/c everyone is different, you won't know unless you try it for a month or so
Faithnveggies
Cathlete
I usually do each body part once per week, if its twice, the second time is usually in a circuit type work out where the second hit isn't as intense. I just purchased Slow and Heavy and CTX, but before that, I only used Power Hour, MiS, BM1 and BM2, LIC, DM, BG for my body parts and mostly went w/ PH, MIS and BM1. I would just play the body part chapter and work as hard as I could on that part.
By keeping my workout down to 15 min or so per body part minimum helps me continue working out on a daily basis. I also do cardio about 4 or 5 times a week.
The research that resonates w/ me is having a longer rest time in order to allow the muscles to recover and grow. That being said, I know change/periodization is good too. I am too comfortable w/ my above routine.
By keeping my workout down to 15 min or so per body part minimum helps me continue working out on a daily basis. I also do cardio about 4 or 5 times a week.
The research that resonates w/ me is having a longer rest time in order to allow the muscles to recover and grow. That being said, I know change/periodization is good too. I am too comfortable w/ my above routine.
Lynn M.
Cathlete
Hi-
I'm a big fan of the one bodypart/day type of split! Its the routine that is the core of my workout regimen. I always see the best results in muscle definition and feel great too.
That being said, the above posters are correct in saying that you definitely have to focus hard on that bodypart and bring it to failure during the workout as much as you can. Sometimes if you are under time constraints or having a tough time focusing that day, it can be a little hard to do.
If you are curious about it, try it for a couple of weeks and see how you like it. Or, maybe pick a bodypart that you want to improve and work only it for one day as hard as you can.
Finally, I find that a one bodypart/day regimen works best if you do it before your cardio. That way you are fresh and more focused. If you are prefatigued from the cardio, you won't concentrate as much.
Take care, Lynn M.
I'm a big fan of the one bodypart/day type of split! Its the routine that is the core of my workout regimen. I always see the best results in muscle definition and feel great too.
That being said, the above posters are correct in saying that you definitely have to focus hard on that bodypart and bring it to failure during the workout as much as you can. Sometimes if you are under time constraints or having a tough time focusing that day, it can be a little hard to do.
If you are curious about it, try it for a couple of weeks and see how you like it. Or, maybe pick a bodypart that you want to improve and work only it for one day as hard as you can.
Finally, I find that a one bodypart/day regimen works best if you do it before your cardio. That way you are fresh and more focused. If you are prefatigued from the cardio, you won't concentrate as much.
Take care, Lynn M.