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How often to workout?
I hear often the advice that I work out upper body one day, lower the next and rest the next. I have been ingnoring this advice and doing upper body 5-6 times a week- to great effect. I am building more muscle than I have ever. Does anyone have some insights into this question?
Sun. Jul 2, 11:17am
Some thoughts from a google search
There are many theories as to why weight training creates muscle growth. One such theory is that this training causes microtrauma to the muscles. Muscles grow during the rest period following a workout by repairs to these areas of muscle, making them stronger than before. Weight training programs should therefore allow the muscles time to repair and grow, otherwise overtraining can occur. Therefore the individual should exercise caution in increasing the level of exertion. Muscle growth is normally completed within 36 to 96 hours, depending upon the intensity of the workout. Novices commonly work out every other day, often scheduling workouts on Mondays, Wednesdays and Fridays. As weight trainers grow fitter and stronger, it takes more intense workouts to fully challenge their muscles. More advanced practitioners may exercise specific muscle groups only every three or four days.
One solution to scheduling workouts around these needs is to split one's routine between several workouts, by exercising certain muscle groups on one day and the remainder on another. One common two-day split is the upper body — lower body split. Another is the front — back split, in which the pectorals, triceps and quadriceps are exercised on one day, and the lats, biceps and hamstrings on another. There are also three-day and four-day splits. By targeting different muscle groups, workouts can be scheduled more frequently than would otherwise be possible.
Overtraining occurs when the volume and intensity of an individual's exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes.
Rest and recovery are also important for preventing injury. Many overuse-type injuries (eg Achilles tendinitis, shin splints, anterior knee pain, tennis elbow, rotator cuff tendinitis, etc.) are caused by too much volume of training or too much intensity.
Sunday, July 02, 2006, 12:12 PM
I am doing Bob Greene's 12 week make over and he says to do cardio 6 days and weight training every other day. That is for an intermediate person. For advanced he says weight train everyday! So... I think it is what your body is comfortable. I had a personal trainer that said weight training 3 times a week is plenty for the recovery theory the last person talks about. I have read that the 3 times a week is to maintain the muscle definition you already have. If you want quicker results do it every other day. There is so much conflicting information out there it is so hard to know what to do. Follow your body that is the best guide. Have a great day!
Sunday, July 02, 2006, 1:02 PM
how often to workout
I am a guy and basically work out once per week, and I do it with a trainer. Thats all I do and am building muscle slowly. But he is amazed that I am building muscle via working out once per week, so my advice is to get at least 2 workouts a week to build muscle. I think the same thing applies to weight loss, because as I have built muscle I have lost weight, which means a ton of fat is coming off.
Thursday, September 06, 2007, 8:53 PM
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