oceangurl01 Training Q?

[oceangurl01]

so i can only work on my upper body (arms, triceps, and biceps) only once a week???
why did my trianer told me i only need a 24 hr. recovery for each muscle group?

 

[Scotty the Body]

Originally posted by oceangurl01
so i can only work on my upper body (arms, triceps, and biceps) only once a week???
why did my trianer told me i only need a 24 hr. recovery for each muscle group?

Probably so they can get you in the gym more often and make more money off you.
Muscles need more than 24 hours to fully recover, even abs and calves.

 

[oceangurl01]

not only my trainer... every place i go online says the same thing

 

[Scotty the Body]

If you want to put on muscle, you need to recover, I have yet to see any of the women or men that do 5 day a week full body routines actually put on size, sure they slim down but they never get any bigger.

 

[oceangurl01]

all i want is to get my bf % lower and have a good shape. i dont want to get big!

 

[MeanCuts]

Originally posted by oceangurl01
not only my trainer... every place i go online says the same thing

Really 24hours huh naturally?Seems like overtraining to me.Guess it depends on how hard you workout.If you train hard then it's probably overtraining i've personally never seen a workout routine that consisted of arms(tri's&bi's) every other day.
My old routine was 6 on 2 off consisting of Back&Biceps,Legs,Chest&Triceps then repeat cycle then 2 days off.(Might be good routine if your juiced up)
I've had much better results from my newer routine which is 4 on 2 off consisting of Back&Biceps,Legs,Chest&Triceps,Shoulders&Forearms then 2 days off.

 

[MeanCuts]

Originally posted by oceangurl01
all i want is to get my bf % lower and have a good shape. i dont want to get big!

Still being a women and not using any hormones I don't think your going to get huge with muscle in a hurry regardless of your routine or diet.By sticking to a solid weight lifting program you can build some muscle which will burn more fat and you'll still look like a women just a firm women.

 

[oceangurl01]

so how many people recommend for me to only work once a week on my upper body ? (including every part)?

 

[Bear]

There are so many variable with workouts, frequency, intensity, etc., etc..

What you need to do is listen to your body, log your progress, look for any signs of overtraining. If you notice any, take heed and either break, or incorporate more recovery time.

Everyone is different and at different levels of development and need to adjust their own routine accordingly.

 

[sandwich]

thats true. everyone responds differently to routines...the old rule that seems to stick to a certian point is heavy, low reps...and intensity also.......volume training compensates for for that.

 

[oceangurl01]

volume training? whats that?

 

[w8lifter]

Didn't read the entire thread but...I have to disagree w/ everyone on OG's split....An upper/lower body split twice a week is the next progression towards split body training, up from 2-3 full body workouts per week.

You have to remember that that type of split isn't as intense as working one muscle per workout. It is typically meant for relative newbies still getting used to working out.

I'm not saying it's the right split for OG...I'm just saying an upper/lower split is normally done twice a week. And of course, as was pointed out already....it totally depends on each individual.

 

[Arnold]

Originally posted by w8lifter
Didn't read the entire thread but...I have to disagree w/ everyone on OG's split....An upper/lower body split twice a week is the next progression towards split body training, up from 2-3 full body workouts per week.

You have to remember that that type of split isn't as intense as working one muscle per workout. It is typically meant for relative newbies still getting used to working out.

I'm not saying it's the right split for OG...I'm just saying an upper/lower split is normally done twice a week. And of course, as was pointed out already....it totally depends on each individual.

well, you should have at least read the first post then, it was not OG's thread!

the original question was being asked by RCfootball87

 

[w8lifter]

Originally posted by Prince
well, you should have at least read the first post then, it was not OG's thread!

the original question was being asked by RCfootball87

I know that, lol...but since it was already off topic......

 

[Arnold]

yeah, OG has a way of doing this, huh?

 

[sandwich]

volume training is training more often..thats what i call it...like working a muscle more than twice a week. some guys dont push it hard at the gym and do 5 excer/4-5 sets...that kinda thing. if youre gonna grow, youre gonna grow. more isnt better.

 

[oceangurl01]

so working on my arms ( upper body) twice a week is not bad?

 

[w8lifter]

Originally posted by oceangurl01
so working on my arms ( upper body) twice a week is not bad?

Not when you're only doing 5 sets.

 

[Bear]

Originally posted by oceangurl01
so working on my arms ( upper body) twice a week is not bad?

In my current split I'm working back/triceps on Mondays & chest/biceps on Thursdays, in essence I am working bi's & tri's twice a week also & they are responding just fine, so I agree with w8, you should be fine.

 

[sandwich]

no i wouldnt say so. just keep it at twice. and get a good stretch of days between for rest.

 

[oceangurl01]

would i good results?

 

[sandwich]

imo...yes. 2 times a week is lots. persaverience is very important...dont quit after a year or so...lotsa guys do and never get any farther...it takes time to build muscle...(naturally) so keep at it hard, heavy and proper rest.

 

[oceangurl01]

i joined the gym july 2001, but that was nothing, all i did was cardio.... i started a good 1- 1/1/2 training 4 months a go and im seeing some results

 

[sandwich]

you'll see yer most noticable results the first year or so of training..your body is in the most shock then and responds amazingly...if your working hard.....get a good amount of protien, water and cal...up to apoint for cals....dont wanna get fat...lotsa rest between...you'll see gains!

 

[oceangurl01]

before i joined this site. i used to intake about 150 grams of carbs and 10-15 grams of fat and 100 protein dailly!
after Dr. pain and w8 suggestions of 70 carbs and more fat
i did lose weight. but im doing 20-30 carbs a day and twice a week i do 50-70 carbs a day (adding apple, oatmeal, rice, bananna, cottage cheese to these days as a carb up meal) is that fine???

 

[sandwich]

if its working..yes.