Thread: Workout Frequency & Muscle Soreness?

Yes that is enough. Some people lift only once a week. We are talking about each muscle group, right?

Originally Posted by KJR55

I understand that I should not lift if I am still sore from the previous workout. However, it takes me a full 3 days before I'm no longer sore. This would have me lifting only 2 times a week. Is that really enough? I'm not trying to get an amazing physique at this point, just trying to lose about 40 pounds of fat. My diet is in check, & cardio is 20-30 minutes 6-8 times a week. Thanks for any input.

It's OK to workout when you're sore, but give it at least three days to rest between workouts. As for lifting just once per week per muscle (group), that's all I do, except for calves (three times) and abs (five times). Since you're (apparently) very new to bodybuilding, once a week would be perfect for you. As you get more advanced you can prioritize and work problem (or lagging) muscle(s) more than once a week, but you're too new for this to be a problem.

And if you have you diet solid, you're a better man than me.

Since your new to bodybuilding, drop the cardio down or even completely. Save your body for the iron. Just my opinion.

Originally Posted by cfs3

Since your new to bodybuilding, drop the cardio down or even completely. Save your body for the iron. Just my opinion.

Not if he's trying to loose 40 pounds!! but that much cardio(6-8 Xweek) on top of lifting sessions might be a little much IMHO

Originally Posted by cfs3

Since your new to bodybuilding, drop the cardio down or even completely. Save your body for the iron. Just my opinion.

I agree. Drop your cardio down a bit. Your added muscle mass will help burn fat in the long run. Just adjust your diet properly. Just my opinion.

Well, not new to weights at all. Been lifting for a few years. Sad to say, the wrong way perhaps. But I do a total body workout when I go. But I just found the greatness that is free weights! I alternate upper & lower body exercises until I've hit each body part hard twice.

I have the exact amount of muscle I want as of right now. I don't want to get any bigger.

I'm a 25 year old female, btw.

Originally Posted by crazy_enough

Not if he's trying to loose 40 pounds!! but that much cardio(6-8 Xweek) on top of lifting sessions might be a little much IMHO

When I first started bodybuilding pushing the iron was tough enough on sedintary butt, cardio would have been too much and may have worn me out enough to quit. I say, focus on the iron and once he has that down, then add cardio (HIIT or otherwise). One step at a time.

Originally Posted by KJR55

Well, not new to weights at all. Been lifting for a few years. Sad to say, the wrong way perhaps. But I do a total body workout when I go. But I just found the greatness that is free weights! I alternate upper & lower body exercises until I've hit each body part hard twice.

I have the exact amount of muscle I want as of right now. I don't want to get any bigger.

I'm a 25 year old female, btw.

Are u doing a BFL type routine?? Slow steady cardio or HIIT?
If uve been lifting for a few years, u might wanna consider a "split" per say, with specific body parts worked on specific days. just a thought...

Originally Posted by cfs3

When I first started bodybuilding pushing the iron was tough enough on sedintary butt, cardio would have been too much and may have worn me out enough to quit. I say, focus on the iron and once he has that down, then add cardio (HIIT or otherwise). One step at a time.

we were both in left field..Its a "she" and she's been lifting for a while!!lol

Originally Posted by KJR55

Well, not new to weights at all. Been lifting for a few years. Sad to say, the wrong way perhaps. But I do a total body workout when I go. But I just found the greatness that is free weights! I alternate upper & lower body exercises until I've hit each body part hard twice.

I have the exact amount of muscle I want as of right now. I don't want to get any bigger.

I'm a 25 year old female, btw.

My logic still stands, if you have a solid diet, you're a better woman than me.

In that case, if moving to free weights has increased your soreness, then cut back on the amount of sets you do per muscle per week until your recovery picks up. Can you post your split?

Originally Posted by crazy_enough

we were both in left field..Its a "she" and she's been lifting for a while!!lol

I'm a man. What's your excuse?

Originally Posted by cfs3

I'm a man. What's your excuse?

I "carry" more testosterone than usual!

Nope, not doing any BFL thing. Just doing what feels good. And I've heard the upper/lower split, but what are the advantages?

I am a very chubby female that has all the muscle mass I want. (I don't want to be any bigger.) How do you know under all that fat, you ask? lol Because my arms & legs look muscular. The fat is primarily in my midsection. What else is new? lol

So I am wanting to (is there is such a thing) MAINTAIN the muscle I currently have, while losing the fat.

But its not just free weights. I do a mix of machines & free weights.

Originally Posted by crazy_enough

I "carry" more testosterone than usual!

Hey Crazy Enough, I know you're strong and all, but put that guy down!

Originally Posted by cfs3

Hey Crazy Enough, I know you're strong and all, but put that guy down!

ROFL, ure on fire today CF!

I usually do a lower body machine, then upper body machine. Then I repeat until I have hit all muscles from head to toe & can no longer lift.

Silly me, could bench 150 pounds on a machine. Wow, huh? lmao I lifted 50 pounds on the free weight bench last night & DAMN! What a weenie I discovered I am! lol

Originally Posted by KJR55

Nope, not doing any BFL thing. Just doing what feels good. And I've heard the upper/lower split, but what are the advantages?

I am a very chubby female that has all the muscle mass I want. (I don't want to be any bigger.) How do you know under all that fat, you ask? lol Because my arms & legs look muscular. The fat is primarily in my midsection. What else is new? lol

So I am wanting to (is there is such a thing) MAINTAIN the muscle I currently have, while losing the fat.

But its not just free weights. I do a mix of machines & free weights.

What you're looking to do is called 'cutting'. Take a visit over to the Diet & Nutrition forum and they can help you quite a bit. You can find some great info in the sticky at the top of the forum. I'm getting ready to give Twin Peak's Carb Cycling diet a try.

Originally Posted by KJR55

Nope, not doing any BFL thing. Just doing what feels good. And I've heard the upper/lower split, but what are the advantages?

I am a very chubby female that has all the muscle mass I want. (I don't want to be any bigger.) How do you know under all that fat, you ask? lol Because my arms & legs look muscular. The fat is primarily in my midsection. What else is new? lol

So I am wanting to (is there is such a thing) MAINTAIN the muscle I currently have, while losing the fat.

But its not just free weights. I do a mix of machines & free weights.

Ure in the same boat I was in when I decided it was time to loose weight! The funny thing is, after I lost the fat, I was left with less muscle than I expected(prolly burned lots of it!) and had the urge to build lots more!

U could do an upper body/lower body split, but u could also train a body part or two on every w/o...

Originally Posted by KJR55

I usually do a lower body machine, then upper body machine. Then I repeat until I have hit all muscles from head to toe & can no longer lift.

Silly me, could bench 150 pounds on a machine. Wow, huh? lmao I lifted 50 pounds on the free weight bench last night & DAMN! What a weenie I discovered I am! lol

The reason is that machines limit your range of motion (ROM) and your muscles adapt to that motion. When you use free weights you muscles must not only move the iron, they must also stabilize the iron. This takes more out of your muscles than a machine would. That's not to say that machines have no value, but I prefer (when I have the chance) to use them for finishing exercises. Personally, I hate the restricted ROM, it feels wrong.

Originally Posted by crazy_enough

Ure in the same boat I was in when I decided it was time to loose weight! The funny thing is, after I lost the fat, I was left with less muscle than I expected(prolly burned lots of it!) and had the urge to build lots more!

U could do an upper body/lower body split, but u could also train a body part or two on every w/o...

The general rule of thumb is: the longer you take to lose fat, the more lean mass you retain.

Oh crap, I'm starting to sound like I know what I'm talking about. That can't be good...

Ok I'll confess. I'm 5'3", 200 pounds, a size 12. My little body fat scale shows me to be 43% body fat. Sheesh.

All I want to do is get to 20% body fat. (Don't care what I weigh.) Then, if once I'm 20% BF, I feel like I need some more mass, then I'll beef up. But for now, I just want to cut cut cut!

Originally Posted by KJR55

Ok I'll confess. I'm 5'3", 200 pounds, a size 12. My little body fat scale shows me to be 43% body fat. Sheesh.

All I want to do is get to 20% body fat. (Don't care what I weigh.) Then, if once I'm 20% BF, I feel like I need some more mass, then I'll beef up. But for now, I just want to cut cut cut!

ya, I dont blame u one bit and u should def. hit a good cut. Have u tried the BFL approach? Im sounding a bit like a bad advertisement for it, but its really a good place to start...teaches u to eat right and often enough, which will become so important to retain lbm as u slim down. Cardio bouts are short and effective and the lifting is something along the lines of what u are acustomed to...Did I mention...IT WORX!

The general rule of thumb is: the longer you take to lose fat, the more lean mass you retain.

It took me 2 years of bull$#it diets to figure that out!!! I've got it now. My goal is to be at 20% body fat by Christmas.

But another question:

If I'm 200 @ 43% BF, then I'll have to lose 23% of my body fat or 86 pounds? I'm so confused!

Originally Posted by KJR55

It took me 2 years of bull$#it diets to figure that out!!! I've got it now. My goal is to be at 20% body fat by Christmas.

But another question:

If I'm 200 @ 43% BF, then I'll have to lose 23% of my body fat or 86 pounds? I'm so confused!

sort of kind of....technicaly yes(oopsy!) but no...as U train more, Ull add LBM to ur frame, which in turn will burn more fat for you....Muscle weighs more than fat, so Ull sorta even out at some point...

Have u tried the BFL approach?

I read it, but I don't want to cheat.

I do eat 6 times a day & the right food. I eat very clean - diet's in check. I always remember that a six pack's made in the kitchen.

But so is there anything wrong with doing a total body workout like I have been? I just didn't realize only 2 times a week would be sufficient.

don't think about pounds. there will be times when you will add muscle and loss some fat and recomposition yourself which will keep you at the same weight but drop BF levels.

No, you need to lose just under 20 pounds. You need to lose 23% of the 43% of your body fat.

(200 * .43) * = 86
86 * .23 = 19.78 pounds

114 pounds seem WAAAYYY too puny! Ideally, I'd like to be 145 @ 20% BF.

Ok 19 pounds seems too little!!!