Thread: how many times to work out parts

Originally posted by titans13ae
i was wondering if yall thought that parts like traps and biceps and triceps could be worked out twice a week with good results
would i have time to recover

Depends on who you ask. Most (I think) say that you only need to work them (any body part) once a week. Rest and recovery are very important.

Originally posted by titans13ae
i was wondering if yall thought that parts like traps and biceps and triceps could be worked out twice a week with good results
would i have time to recover

I wouldn't work them twice a week. Don't forget your bi and tris get hit pretty good when you do back and chest as well. So then that would actually make it 3 times a week that your working them if you added another day. I personally would stick to just once a week.

biceps are the fastest recovering muscle so you might be able to get away with 2-3 times a week no problem, but that all depends on the person. generally if you're trying to put on muscle one week tops is all you need with heavy weights.

thanks

Originally posted by Malachor
biceps are the fastest recovering muscle

HUH? Where'd you get that from?

He might be thinking that because of it's size. Small muscle shorter recovery time.

Abs are a partocularly large muscle group with a relatively short amount of recovery time.

Point being, though, that they are simply not the "fastest" recovering anything. If one were to agree that some groups recover faster (given a relatively equal amount of work) abs, calves, forearms, and traps would certainly top the list. I would argue that shoulders can be added in there as well.

Originally posted by Twin Peak
Abs are a partocularly large muscle group with a relatively short amount of recovery time.

TP...........can you tell me how often is it ok to work the abs, ideally for a woman and do I need to work the obliques, I read that it thickens if you do, which I do not want..........

What is your bodyfat level?

Abs can generally be trained every second or third day. That said, unless your BF level us low enough, it won't make much of a difference, aesthetically speaking.

I rarely train abs (if ever) unless my BF is very low, since they get plenty of indirect work, from any heavy lift.

It's not low and I am doing prone hover, reverse crunch, pelvic tilt, and crunches on a mat, I am doing a low carb diet with W8's help, and she gave me these to do, twice a week, I 2was more curious about thickening, making sure I wasn't going to do this, and they say once you lose your BF that your abs will show therefore I wanted to strengthen them, it's my weakest muscle area

My muscles are so weak there that I can't hold my stomach in for even 1 min, that's bad right?

If they are "weak" then yes, you want to strengthen them.

No need to overdo it, was all I was saying. Thickening them, is possible, but difficult to do. Keep tabs on your bodyfat caliper measurements, and well as a tape around your waist.

Obliques should be trained as well, against, just don't overdo it. You may want to increase the intensity, frequency when you get to a point where your abs will show.

And I don't lift heavy, I have a machine and I can't figure out the amount, resistent weight, I don't know what that is??

What do I do for obliques, what W8 has given me?

Originally posted by katie64
And I don't lift heavy, I have a machine and I can't figure out the amount, resistent weight, I don't know what that is??

i said this because you mentioned getting indirect work from a heavy lift, but if you don't lift heavy do you???????

Those are not direct oblique exercises. I don't know your whole workout so, I'd check with Leah.

well thanks anyway..................

Originally posted by katie64
well thanks anyway..................

Sorry. That wasn't meant to be unhelpful. Its just that it sounds likem from what you said, Leah is giving you specific detailed advice, and knowing close to nothing about your training, diet, etc, it would be extremely presumptuous of me to assume I can offer better advice.

I just don't like to bother her with all my questions, she has a life and a competition coming up, thanks again

Originally posted by Twin Peak
HUH? Where'd you get that from?

The New Encyclopedia of Modern Bodybuilding

Arnold says that biceps are the fastest recovering muscles from exercise and that the lower back muscles recover the slowest. Scientifically, I can't prove that to be true, but I do take Arnold's "opinon" with more than a grain of a salt. For me, I've found this to be the truth also.

Originally posted by Malachor
The New Encyclopedia of Modern Bodybuilding

Arnold says that biceps are the fastest recovering muscles from exercise and that the lower back muscles recover the slowest. Scientifically, I can't prove that to be true, but I do take Arnold's "opinon" with more than a grain of a salt. For me, I've found this to be the truth also.

Interesting. Not true though.

Originally posted by Twin Peak
Interesting. Not true though.

I'm in interested in hearing your explanation.

Originally posted by Twin Peak
Abs are a partocularly large muscle group with a relatively short amount of recovery time.

Point being, though, that they are simply not the "fastest" recovering anything. If one were to agree that some groups recover faster (given a relatively equal amount of work) abs, calves, forearms, and traps would certainly top the list. I would argue that shoulders can be added in there as well.

Wrote this above. No time to track down citations, etc.

Here is a typical breakdown for muscle recovery:

Longest (6-7 days)
Upper Legs
Lower Back

Medium (4-5 days)
Chest
Biceps
Triceps
Shoulders
Upper Back

Short (2-3 days)
Abs
Calves
Forearms

* Now obviously the amount of days actually needed for recovery could be longer or shorter depending on the work-out. But, the rate of recovery is still in the above order for each muscle group.

i would like to know where you heard/read that information as i would like to read it myself.

thanks Prince for that breakdown. where did you get that information from? i'm curious to read about it.

Originally posted by Malachor
where did you get that information from? i'm curious to read about it.

ISSA : Fitness The Complete Guide
Fredrick C. Hatfield, Ph.D

thanks