Routine advice needed!

[chaotik]

Hi, a couple years ago I stopped building due to my job. I lost around 40 pounds due to not going to the gym anymore. Just a few weeks ago I started going again and have already seen some progress. However I just bought some supplements and read in the brochure about some things I have never come across before.

The two that worry me the most are:
1) Do not exercise one muscle group more than once a week
2) Change your building exercises with each muscle group every 6 weeks.

What concerns me is that I'm wondering if doing one muscle group only once a week is beneficial..? Also, I physically can't think of different exercises for each individual muscle to change every 6 weeks. Another thing - How will I make a session last for an hour and a half or so just doing biceps and chest (for example), only doing one exercise for each muscle?

Any help will be greatly appreciated.

 

[alan84]

Read the stickies, there is alot of info there bro

 

[MDR]

Lots of different ways to train. Checking out the stickies in the training section is a great way to start.

 

[davegmb]

Think you got mixed up mate, it doesnt mean only do one exercise for chest for example once a week. It means ony train a body part once a week eg:

Mon: Chest and Tris
Tues: rest
Wed:Shoulders and legs
Thurs: rest
Fri: back and bis

eg Chest and tri day would be
BB Bench press
DB incline Bench press
DB flyes
Dips
CG bench press

Does that make sense? your exercising the body part once a week but using a number of exercises to do it, not just one.

 

[troubador]

+1 to everything above and also I never workout for an hour and a half. It's usually closer to 45 min.

 

[Ryan Bracewell]

Hi, a couple years ago I stopped building due to my job. I lost around 40 pounds due to not going to the gym anymore. Just a few weeks ago I started going again and have already seen some progress. However I just bought some supplements and read in the brochure about some things I have never come across before.

The two that worry me the most are:
1) Do not exercise one muscle group more than once a week
2) Change your building exercises with each muscle group every 6 weeks.

What concerns me is that I'm wondering if doing one muscle group only once a week is beneficial..? Also, I physically can't think of different exercises for each individual muscle to change every 6 weeks. Another thing - How will I make a session last for an hour and a half or so just doing biceps and chest (for example), only doing one exercise for each muscle?

Any help will be greatly appreciated.

100 ways to skin a cat.....Or so i'm told.

Rotating your exercises or set/rep range is a very good idea. Hitting bodyparts more than once a week really depends on your bodies ability to recover(i.e. diet, sleep, natural or juiced)

 

[chaotik]

Think you got mixed up mate, it doesnt mean only do one exercise for chest for example once a week. It means ony train a body part once a week eg:

Mon: Chest and Tris
Tues: rest
Wed:Shoulders and legs
Thurs: rest
Fri: back and bis

eg Chest and tri day would be
BB Bench press
DB incline Bench press
DB flyes
Dips
CG bench press

Does that make sense? your exercising the body part once a week but using a number of exercises to do it, not just one.

Thanks man, but what about when the 6 week point comes up and i need to change exercises for the chest and triceps?

 

[davegmb]

Well you dont have to change it completely, just small changes like instead of using the barbell concentrate Dumbells instead, not everything has to change eg

DB bench
Incline DB bench or switch this to BB
cable flyes or incline DB flyes
Skull crushers or Dips
tricep pushdowns

There is loads of stuff, small changes will do and you could play about with rep ranges.

 

[PushAndPull]

You don't have to change your routine every 6 weeks nor do you have to limit yourself to hitting one bodypart per week(although that's typical).

Here are some good reads for training
http://www.ironmagazineforums.com/new-members-begin-here/97077-read-me-first-homework-1-newbies.html
http://www.ironmagazineforums.com/training/60741-designing-training-routines-cowpimp.html

Too get an idea of how often people here change their routines/hit each bodypart, check out these threads.
http://www.ironmagazineforums.com/training/112654-frequency-changing-routines.html
http://www.ironmagazineforums.com/training/115417-frequency.html