growinglarger Posted February 14, 2011 Share Posted February 14, 2011 At what point do you start training muscle groups more than once a week? For me, following Robert's book has given me great results. I have added sets-Changed up bits of my routine and added dropdwon sets as well. (All in the last 5 months) Given that it takes muscle groups 48+ hours to fully rebuild.(I think that's right) When and how do you add to your routines? I know that many here are in the gym 12-15 or more days in a row. Each workout day for me is about 10 to 12 sets of exercises.For me-It is as follows: Monday-Chest-BicepsTuesday-Back-AbsWednesday-OffThursday-Shoulders-TricepsFriday-Legs Thanks for your help. Link to comment Share on other sites More sharing options...
bronco Posted February 14, 2011 Share Posted February 14, 2011 I think a beginner would do well to start with fullbody workouts right from the start, I think a split program makes little sense. Focus should be on learning the technique in the most important exercises: squats, deadlifts, presses, rows etc. Resting 48h between each workout is probably good but not strictly necessary. Link to comment Share on other sites More sharing options...
notknowing Posted February 15, 2011 Share Posted February 15, 2011 I highly recommend a monday wednesday friday, ABA BAB type routine. Such as Iron Addicts simple power based routine. Two workouts rotated, so sometimes your hitting muscle groups twice a week and next week only once. Monday: Workout A Wednesday: Workout B Friday: Workout A Monday: Workout B etc Iron addicts site is great http://www.ironaddicts.com/forums/ Here's his Simple power based routine MondaySquat or box squat 2-3 x 5Glute/Ham Raises or pullthroughs 3 x 10Bent Row or Chest Supported row 4 x 6Barbell or Dumbbell Curl 3 x 8Calf Raises 3 x 15 WednesdayBench Press or low board press 3 x 5, or 3 x 3Incline Dumbbell Bench Press 4 x 8Military or Dumbbell Shoulder Press 3 x 8Skull Crushers 3 x 10Ab work 3 x 10 FridayDeadlift or rack deadlift 2-3 x 5Leg press 2 x 10Chin or lat pull-down 4 x 6Barbell or Dumbbell Curl 3 x 8Calf Raises 3 x 15 MondayIncline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3Dumbbell Bench Press 4 x 8Military or Dumbbell Shoulder Press 3 x 8Tricep pushdowns 3 x 10Ab work 3 x 10 Monday Link to comment Share on other sites More sharing options...
gsop_3 Posted February 16, 2011 Share Posted February 16, 2011 I think a beginner would do well to start with fullbody workouts right from the start, I think a split program makes little sense. Focus should be on learning the technique in the most important exercises: squats, deadlifts, presses, rows etc. Resting 48h between each workout is probably good but not strictly necessary. Agreed, bronco! great advice for beginners! Also, consider Stronglift's 5x5. Plenty of resources and support with plenty of success stories for beginners. Provides a method for establishing a solid base. The best way to begin, IMO. Link to comment Share on other sites More sharing options...
growinglarger Posted February 16, 2011 Author Share Posted February 16, 2011 Many thanks all for the reply's. Great schedual too. Have a great rest of the week all! Link to comment Share on other sites More sharing options...
bronco Posted February 16, 2011 Share Posted February 16, 2011 Agreed, bronco! great advice for beginners! Also, consider Stronglift's 5x5. Plenty of resources and support with plenty of success stories for beginners. Provides a method for establishing a solid base. The best way to begin, IMO.Ah, that reminds me, I would recommend the starting strength book, In my opinion probably the best book for beginners with very good introductions to the most important exercises and a decent program to follow. The program is quite similar to stronglift. Link to comment Share on other sites More sharing options...
fatburningfurnace Posted March 2, 2011 Share Posted March 2, 2011 I think you can start training body parts more than once a week when you are no longer soar for more than a couple days. As long ad you are not soar you are good to go - at least in my experience. Birding do any large body part more than twice a week - that's overdoingit. Of course things like abs can be done almostevery day. Link to comment Share on other sites More sharing options...
gsop_3 Posted March 3, 2011 Share Posted March 3, 2011 @ bronco I'm glad you mentioned the starting strength book...I almost forgot about it! Yes, another great resource. Link to comment Share on other sites More sharing options...
chewybaws Posted March 3, 2011 Share Posted March 3, 2011 I pretty much went back to doing just about full body 3x a week. Every day it's squat or deads, bench (or variation) and an upper back+bicep exercise. It doesn't really matter that much for beginners. Progressive loading on compound exercises, enough recovery time, plenty of food and be consistent. Can't go wrong. Link to comment Share on other sites More sharing options...
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