like_that;1779145 wrote:Do you count the carbs in the green veggies?

Not really.

Do you guys work out a muscle group more than once a week? ie chest 2-3 times a week? I've always only worked each group once a week. i'm sure that's not great practice or even the right way to go about it. Its just always seemed I could build on what I was doing if I gave it a weeks rest.

ZWICK 4 PREZ;1779488 wrote:Do you guys work out a muscle group more than once a week? ie chest 2-3 times a week? I've always only worked each group once a week. i'm sure that's not great practice or even the right way to go about it. Its just always seemed I could build on what I was doing if I gave it a weeks rest.

The workouts I am doing right now hits chest one time a week and is a six day a week workout. However, there are many days when multiple muscle groups are involved. Example legs one day a week, but in the workout that is cardio (circuit training) there is a lot of legs incorporated.

rrfan;1779491 wrote:The workouts I am doing right now hits chest one time a week and is a six day a week workout. However, there are many days when multiple muscle groups are involved. Example legs one day a week, but in the workout that is cardio (circuit training) there is a lot of legs incorporated.

well for probably at least 10 years 'Ive done the same thing...

Monday: Chest and Tri's
Tuesday: cardio
Wednesday: Back and Bi's
Thursday: legs
Friday: Shoulders, abs

So I never really hit a muscle group more than once a week too much.

ZWICK 4 PREZ;1779495 wrote:well for probably at least 10 years 'Ive done the same thing...

Monday: Chest and Tri's
Tuesday: cardio
Wednesday: Back and Bi's
Thursday: legs
Friday: Shoulders, abs

So I never really hit a muscle group more than once a week too much.

Sun- chest & back w/kettlebell swings as a finisher at the end of the workout
Mon- treadmill
Tues- Bi's & Tri's w/KB swings
Weds- treadmill
Thurs- Shoulders w/KB swings
Fri- treadmill
Sat- treadmill

I can't really do legs anymore due to my knees. When the weather warms up, my "cardio" will be more sprints, farmers walks & sled work.

Personal opinion, one day a week per body part is fine. Especially as you get older you'll need the recovery time.

Been doing 2 or 3 days on and a day or 2 off. End up hitting a muscle group or two more than once a week.

I hit chest twice a week directly, and shoulders indirectly with a crawl swim, and legs once with weights and once with plyo. Seems to been working thus far spacing it out except the swim works the areas back to back days, but reps vs weight.


Mon- Chest, core/ab
Tue- HIIT
Wed- Leg, Back @ noon, yoga @ night
Thr- Swim, sprints
Fri- Chest, Shld, Arms
Sat- Bike or Jog
Sun- Plyo

I rotate chest/shoulders/tri, back/bi, and legs in 3 day cycles. Whenever an off day happens it happens (1-3 per week), but I don't plan them. Do abs everyday and play basketball after the workout a few times per week. No other cardio except the occasional 400 repeats on a track every few weeks.

Nothing Earth shattering here. This article is directed toward the ladies but also applies to men....

http://www.huffingtonpost.com/melissa-edmonds/is-strength-training-or-cardio-better-for-fat-loss_b_9299468.html?

Hate cardio? Lift weights faster. Hate lifting? Do HIIT cardio.

If you want great results, you need to do something above the norm.

Anyone got a good workout program? I need to get back into it. Doesn't matter really if it's for bulk or cutting. I could come up with my own, but I want to try something new.

Weightroom only has freeweights (dumbbells and barbells), absolutely no machines or cable equipment.

Keep it simple.

Squat
Dead Lift
Bench Press
Overhead Press
Bent Over Row
Pull-Ups
Chin-Ups
Dips

Create something using those 8 movements 3 times per week and pick a 4th day to do some very intense cardio. If you're going to do low intensity cardio, do it right after lifting or separate from lifting on an empty stomach.

The other 3 days, don't just sit around. Do body weight movements, yoga, mobility, stretching, sports, etc...

Azubuike24;1783083 wrote:Keep it simple.

Squat
Dead Lift
Bench Press
Overhead Press
Bent Over Row
Pull-Ups
Chin-Ups
Dips

Create something using those 8 movements 3 times per week and pick a 4th day to do some very intense cardio. If you're going to do low intensity cardio, do it right after lifting or separate from lifting on an empty stomach.

The other 3 days, don't just sit around. Do body weight movements, yoga, mobility, stretching, sports, etc...

Pretty much what I do.

I tore my tricep somehow. I pretty much can't do any upper body right now. And I never noticed how much I used my tricep before lol. So pretty much just cardio for me for awhile.

Tore it doing what? A Tricep is pretty difficult to tear, at least compared to a Bicep or Pec?

Azubuike24;1783159 wrote:Tore it doing what? A Tricep is pretty difficult to tear, at least compared to a Bicep or Pec?

The day after chest and tri work out.. I couldn't bend my elbow at all. It was swollen in a set position.

sorry.. misleading.. torn tricep tendon, not tricep.

About a week after I got a nice purple bruise on my elbow and tricep.

ZWICK 4 PREZ;1783161 wrote:sorry.. misleading.. torn tricep tendon, not tricep.

About a week after I got a nice purple bruise on my elbow and tricep.

I can make heal quicker

If it's a full tear, you're better off having surgery to fix it. A partial tear you could probably rest for a month and see how it responds. Good luck.

Azubuike24;1783172 wrote:If it's a full tear, you're better off having surgery to fix it. A partial tear you could probably rest for a month and see how it responds. Good luck.

it's partial but he still suggested surgery. probably because he makes his money that way lol.

ZWICK 4 PREZ;1783174 wrote:it's partial but he still suggested surgery. probably because he makes his money that way lol.

I can make it feel better .... and it would cost you Starbucks Mocha something something..

Belly35;1783181 wrote:I can make it feel better .... and it would cost you Starbucks Mocha something something..

Pretty sure blowing him isn't going to fix his tear, I'm sure you'd love to try though.

Raw Dawgin' it;1783183 wrote:Pretty sure blowing him isn't going to fix his tear, I'm sure you'd love to try though.

WOW... it is always surprising to me that assuming some people as to be an adult is always a bad guessing game. Human behavior, mental maturity and social growth can never be predicted. Some individual just never grow up and believe that those same thoughts, saying and comment was at the age of 10 years old are still humors and socially acceptable.
You’ve shown your immaturity, demonstrated your lack of creativity and presented yourself as a pervert thinking individual.
This is what cowards do hide behind a keyboard and say what they think is adult like comment from their adolescent days.
Time you put on some big boy pants and grow up. We all can tell that your weight lifting has been very developmental.

Belly35;1783181 wrote:I can make it feel better .... and it would cost you Starbucks Mocha something something..

You'd probably make my tricep act like you type, and it'd start randomly convulsing.

BR1986FB;1779496 wrote:Sun- chest & back w/kettlebell swings as a finisher at the end of the workout
Mon- treadmill
Tues- Bi's & Tri's w/KB swings
Weds- treadmill
Thurs- Shoulders w/KB swings
Fri- treadmill
Sat- treadmill

I can't really do legs anymore due to my knees. When the weather warms up, my "cardio" will be more sprints, farmers walks & sled work.

Personal opinion, one day a week per body part is fine. Especially as you get older you'll need the recovery time.

I'm pretty much in the same boat...sucks to get old and my knees are the most affected.

I started doing rowing now (30 mins or slightly more on good days) and it's a great work out. It's great cardio/back/legs & doesn't seem to bother my knees.
I do more of my lifting 2 days a week ( Wed & Sat) chest and arms then but the rowing machine is a great work out for me & hoping I can get it up to an hour at some point.