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- I read that’s its recommended to work each muscle group 2x per week for optimal gains.True or false?
- I know that resting is important so please keep in mind that even though I’ll be going to the gym most days -I still will be resting other muscles while there.
- For each muscle group, I plan on doing 3 sets/10-15 reps (with a light warmup set beforehand).
QUESTIONS:
- How often should I change my workouts to avoid plateauing?
- What two muscle groups should never be worked in the same day?
That’s an advanced/intermediate routine. A beginner should be working more along the lines of two to three full body workouts per week and will get superior results to this routine.
I would also be curious to know your age and goals. Is this for sports, health, self-defense, or just to look good?
It's been twenty years since I read it, but that looks pretty close to the Arnold Schwarzenegger Encylopedia of Modern Bodybuilding routine. So if that's a stamp of approval, go with it. The first thing you should know about weightlifting advice is that it's full of contradictory opinions. Here are just 3 books I've read that give very different views of things:
"Arnold Schwarzenegger Encylopedia of Modern Bodybuilding"
"Beyond Brawn" by Stuart McRobert
"Heavy Duty 2" by Mike Mentzer
All 3 of these guys will have followers who believe they basically wrote the modern Bible. And each has a series of books.
Genetics will be the #1 determinant of what works best for you and how big you'll get. (I greatly improved myself by weightlifting but since most of the men in my family are built to be nerds I still didn't look anything "special". )
Your first year lifting you will probably see the most dramatic change as your body adapts to physical activity no matter which type of routine you choose. If you're a real beginner, I suggest trying your proposed cycle once a week for the first few months and see how you do. If your gains slow down, then try upping it to two cycles per week to see what happens. (Alternatively, you could follow the advice of Mike Mentzer and take a week off instead to see if you just need more recovery. There's that contradictory opinion stuff I was talking about.) Between hockey and weightlifting I think I would have collapsed doing it more than once per week, but my roommate was an athletic machine and could handle a lot more.
Well, I would suggest that the three books you've listed run the gamut from A to B on fitness, in other words all about how to get big muscles. I applaud the OP's walking everywhere and doing some basic stretching before the workout (though I think after would really be better), but you could probably step it up quite a bit on the aerobic and anaerobic fronts to mix with the strength training. As I've said before I would rather be an 80 year old skinny-fat with huge slick arteries and no cardiovascular disease, than a 40 year old with huge muscles and minimal cardiovascular fitness.
If you want a real perspective maybe you want to read some books like
"Aerobics" by Kenneth Cooper
"Bicycle Road Racing" by Eddie Borysewich
"Runner's World Big Book of Running for Beginners"
"Stretching" by Bob Anderson.
- I read that’s its recommended to work each muscle group 2x per week for optimal gains.True or false?
- I know that resting is important so please keep in mind that even though I’ll be going to the gym most days -I still will be resting other muscles while there.
- For each muscle group, I plan on doing 3 sets/10-15 reps (with a light warmup set beforehand).
QUESTIONS:
- How often should I change my workouts to avoid plateauing?
- What two muscle groups should never be worked in the same day?
You gave no information of the types of exercises you do, other than the body regions. You won't get much useful advice without giving more specifics. There are hundreds of different exercises and types of equipment you might use.
Is this overworking my ab muscles? Per session, I do:
-Verticle chair Leg Raise: 3 sets (8,10,12)
-Bicycle Crunch: 3 sets (8,10,12)
- Elbow Plank for 1 minute
I’m concerned since I want to make sure that all of my ab muscles get worked and I read that after a certain amount of sets per week; hypertrophy tends to decrease.
Last edited by HomeHunt82; 07-06-2019 at 01:12 PM..
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Last edited by shan2law; 08-02-2019 at 11:36 AM..
Reason: misspelling
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