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Group: Experienced Exercise

Frequency of Working Muscle Groups

werre7stw Posts: 14 Joined: 2004/02/23	2004/03/08, 12:21 PM According to my goals, the program selected for me was 4 days a week working different muscle groups with sets of 4 reps. I noticed that mucsle groups are only worked once a week for example the leg workout is on Monday and doesn't come again till the following Monday. Is this workout effective only working muscels once a week? Please adivise.
yadmit Posts: 4,670 Joined: 2003/10/05	2004/03/08, 12:27 PM It seems to work for me... the muscles need to take a break anyway... they will build and get bigger during the time off. Not only that, it lets the DOMS go away before you have to work them again. In my routine, the calves tend to get worked twice a week, but everything else is once... again, they need a break and will grow during the rest time. t -------------- Tim "I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self." Aristotle TimDay@freetrainers.com
gatormade Posts: 1,355 Joined: 2003/10/01	2004/03/10, 08:32 AM Working them once a week is good. It allows you to rest and recover which is just as important as the training itself. As far as reps go, 4s are strength reps not bulk reps. If you want bulk then perform 12s,10s, or 8s with about 30-60 sec between reps because lactate stimulates muscle growth.
werre7stw Posts: 14 Joined: 2004/02/23	2004/03/19, 09:35 PM I guess i am a bit confused about the two posts here. Right now i am just following the program fromt he site that is mostly4 sets with reps of like 16, 8, 6, 4 with about 2 to 3 minutes rest? I noticed one post say that for bulk i should be doing sets of all 12,s 10, and 8's.. Can someone clarify. My goal is to add more muscle mass. I am also wondering about how much cardio?
	2004/03/20, 11:36 AM The special mass program is for more advanced lifters. You may want to consider a beginner routine to get accustomed to lifting. Special mass does not incorporate cardio. They are kind of counter productive. Your profile does not tell much about your experience. Folks are kind of shooting in the dark here.:) -------------- A problem ceases to be such when you can laugh about it. Charlie
DeadWeight Posts: 15 Joined: 2004/03/11	2004/03/20, 12:47 PM ============ Quoting from gatormade: Working them once a week is good. It allows you to rest and recover which is just as important as the training itself. As far as reps go, 4s are strength reps not bulk reps. If you want bulk then perform 12s,10s, or 8s with about 30-60 sec between reps because lactate stimulates muscle growth. ============= Personally I like once a week for legs but would average it out to at least 1.5 for everything else. As for your 30-60 second rest you nailed that one my friend. AKA keeping the PUMP!