|
2006/04/04, 11:50 PM
I just have two quick questions. Apparently, each week my work out routine on this site changes slightly. Is it really important for me to switch work out routines each week as this site recommends or will maintaining a set schedule with exercise routines produce the same results? I only ask because I won't always have an opportunity to check the site.
One more thing, I recently started the mass building program and was wondering how I should decided what weights to use for each exercise? In many of the exercises, I couldn’t reach my rep goal, for instance in Bench pressing
My target reps was 20 and I did 18
second was 15 and I completed 13
third was 12 and I completed 4
fourth was 10 and I completed 3
Is this ok or should I lower the amount I lift to where I am able to achieve my target reps? I’m sore right now so I must be doing something right. Thank you in advance for you help and thanks for this great site.
|
|
|
|
2006/04/05, 12:21 AM
Actually, one more thing. With my current schedule on this site, I'm only working my muscle area's once a week.
Chest, Shoulders, and tricepts on monday
Back and biceps on thursday
Legs on sat
Is only once a week enough to see gains?
|
|
2006/04/05, 12:47 AM
1. Its important to change up your schedule every approx 6-8 weeks so I would worry too much on not changing your routine for the next week. You want to change it because your muscles will get use to your schedule and you will not see the gains you were seeing. You have to shock them with switching it up.
2. You want to have your weights were you can barely lift the last rep. However doing a mass gain you might be doing too many reps but someone else might have more of an insight to this one.
3. Yes you will see gains working out 3 days a week. You need to give your muscles that week to rest before you work it out again.
|
|
2006/04/05, 09:45 PM
If you have a spotter they could make you push out the last 2 reps. Or you could just drop 5 pounds or so and finish the reps.
As with the second question, you are actually training most muscle groups multiple times a week. Triceps get worked when you do shoulders and chest. Biceps with back workout. Shoulders with chest workout. A lot of people experience gains working each area once a week. Try it and if it doesn't work for you switch it up.
|
|
2006/04/05, 09:48 PM
If you have a spotter they could make you push out the last 2 reps. Or you could just drop 5 pounds or so and finish the reps.
As with the second question, you are actually training most muscle groups multiple times a week. Triceps get worked when you do shoulders and chest. Biceps with back workout. Shoulders with chest workout. A lot of people experience gains working each area once a week. Try it and if it doesn't work for you switch it up.
|
|
2006/04/05, 10:22 PM
nirvecho - don't lower your weights if you don't hit your goal. Your goal is just that - your goal. If you are almost getting there you'll find that in a week or two you will be there. All those numbers are just numbers and the whole point is to challenge the muscles to make them do what they're capable of.
--------------
Mike
in Pensacola Now.
|
