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2002/07/01, 11:01 AM
Hello to everyone,
This is my first post here; also I'm relatively new to 'Freetrainers.com's program'. I'm very grateful for the help I getting from it.
One thing I don't understand, in my split program each body-part is exercised 'only' once a week; is that enough?
Monday | Day 1 - shoulders - forearms
Tuesday | Day 2 - legs - calves
Wednesday | Day 3 - chest
Thursday | Day 4 - rest
Friday | Day 5 - back - calves
Saturday | Day 6 - triceps - biceps
Sunday | Day 7 - rest
PS: Despite the fact that I selected the abdominal-workout in the training program, it isn't appearing in it.
Thank you very much.
Maab
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2002/07/01, 11:05 AM
Training each muscle group once per week is definitely enough. As long as you stick with the program, you'll see great results.
As far as the ab program, there should be a supplementary schedule (by itself) right below the menu to view your current training split.
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**_Robert_**
Pain is temporary; glory is forever!
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2002/07/01, 02:01 PM
Hi,
Sorry for asking so much, I appreciate you guys helping us.
I’m 180cm (sorry don’t know translate that in feet) tall, and weight 168lb. I’m would like to gain some lean muscles, just enough for a well shaped, trimmed looking body.
When I started working out, 9 months ago, I was 175 lb. I did visibly lose some fat, but I’m not gaining much in muscle’s mass either.
Five times a week, after lifting, I either run for 30 minutes or do 20 minutes of rowing.
Is it true that cardio exercises impede muscle development? Can it be my case?
Thank you for your time.
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2002/07/01, 02:20 PM
Doing "too much" cardio is counterproductive when you're trying to gain muscle mass/weight. Cut your cardio to 3x per week instead of 5. If you are still not gaining weight, lower your cardio activity to once per week.
I can tell you now that gaining muscle weight and losing fat cannot be achieved simultaneously, unless you are genetically gifted. So, that being said, concentrate on gaining mass first, then lose the excess fat you accumulate. This is the way to gain lean muscle mass.
Good luck!
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**_Robert_**
Pain is temporary; glory is forever!
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