View Full Version : How Many Exercises per part?
09-16-2006, 06:37 PM
Whats a good amount of workout for each body part you workout?
If I wanted to work out arms, 3 exercises, 2 exercise? etc
How many different workouts do you do for each specific body part?
09-16-2006, 08:03 PM
You should not try so hard to do 2 or 3 arm exercises, but try to stick to compound movements. they involve your large muscle groups more, so you get more bang for your buck. I would start by doing a full body workout, incorporate squats, lunges, bench presses, pull downs, rows, stuff like that. isolation excercises aren' t really good for overall results, and to put it into perspective- people spend a whole hour working their biceps once a week, and your biceps represents about one percent of your total muscle mass. isolation exercises got really hyped up in the 80's becasue of all the silly men and their steroids. just my opinions, and what i have seen results with.
09-16-2006, 08:30 PM
I dont get it ^?
Im going to be doing split training with weights, Monday Arms, Back, Chest something like that...I was wondering how many exercises per muscle should one do? 2 exercises or just 1 to keep it simple?
Im planning on doing full body stuff as well. But this is just about the weighted exercise and how many one should do, the bicep was just an example. I will be doing combat conditioning, full body stuff. But I wanted to include free weights into my plan, I just wasnt sure how many exercises I should do, with free weights.
09-17-2006, 01:00 PM
What I am saying is not to do the split by bodyparts, you will not be training in the most efficient manner. try doing a four day split of 2 upper days and 2 lower days. not specific body parts. or do a whole body workout 3 days a week. I only do 6 or 7 exercises per workout, and you should be fatigued from that. any more ( if you are working hard enough) and you will start to sacrifice form which will lead to injury.
Doing a workout based on ioslation exercises is not really the best way to train. I know we aren't supposed to recommend other forums here, but if you want some information as to how to build a split that will work for you, try oxygen magazine's forum. at the top of the training section in the sticky 'effective training' there is some really good info.
09-17-2006, 01:16 PM
There are A LOT of little muscles so I do a lot of different exercies so I make sure I hit all of them. In the gym I take about 30min. on just my arms and shoulders and then 30 minutes for my core and legs combined. I do about 10 free weight moves and 5 more machines for just my arms and shoulders. For my legs I do 6 moves and for my core I do 4 machines.
Just kind of do what feels good to you. As I push my body during a workout I can tune in and begin to feel which muscles havn't been worked so I do more moves to hit those and by the end my whole body has been worked and I feel great!
09-17-2006, 07:10 PM
Ah I see what you mean. Yeah sorry, thats really what I meant. LOL. Just didnt come out right. Yeah that's what I was planning on doing. LOL. I get it.
But I always wonder, Is just 2 days a week dedicated to say, the upper body enuff to get toned and larger muscles, That program of more equals better is in my filter, but I know thats not always the case. But since going raw for a year, I know once I start working it will be so much easier to see my muscles. Dunno tho.
09-17-2006, 07:42 PM
two days should be enough. If you want to build more muscle, work harder, lift heavier. and you will see better results becasue you are raw. the more raw my hubby becomes, the more he sees his recovery time decrease, and his muscles look fuller.
09-18-2006, 02:52 AM
So... In your opinion free' is it better to do different set with lightest weight at the beginning then the next set a lil heavier then the last heaviest? Or do you stick with one weight till failure?
09-18-2006, 10:38 AM
i personally usually do 3x10, and adjust my weights to fit that rep scheme.Most of the time I have to drop my weight a little on the last couple reps because my muscles have fatigued.
09-18-2006, 10:50 AM
There are a million different workout variations. The basis is do a movement for each part of the muscle. An example would be biceps - 1 for the insertion, 1 for the origin, 1 for the belly, etc.
What weight to use is another big question. The training effect is determined by time under tension. If you lift the same weight over a few sets you will do less reps as you go. Thats Okay as long as you are keeping your muscles under tension for a good amount of time, say 40 seconds.
A book you should look into for exercises is Strength Traing Anatomy (http://www.amazon.com/Strength-Training-Anatomy-Frederic-Delavier/dp/0736063684/sr=8-1/qid=1158594108/ref=pd_bbs_1/104-1591718-7619115?ie=UTF8&s=books). It is a great learning tool with lots of pics and illustrations to help you learn.
There is alot of info available everywhere.
Good luck with your training
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