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gringo300

3-19-12

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by
gringo300
, Mar 19th 2012 at 11:45 PM (344 Views)
I joined a local gym today.

At the gym today, I did two arms workouts. It was an "arms day".

I plan for tomorrow to be a "legs day".

I plan to go by the formula of: an "arms day" one day and a "legs day" the next day, back and forth.

The idea is to give a whole day for the muscles in one part of the body to heal.

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  1. Slug1's Avatar
    Chest, back, shoulders?
  2. gringo300's Avatar
    Quote Originally Posted by Slug1
    Chest, back, shoulders?
    Ok, I worked on the chest, back, and shoulders along with the arms. They're all kind of connected to the arms. I didn't work on the legs yesterday. I'm going to do that today.

    I've just started on this, and I haven't gotten it all quite figured out yet.
  3. Slug1's Avatar
    When I was working out a lot, I did some of these combinations.

    Day one - Legs (thighs and hams) and back (pulling motions) (ALL heavy weight - low reps)
    Day two - Arms and shoulders (All heavy weight - low reps)
    Day three - Chest and calves (all heavy weight - low reps)
    Day four - Legs (t and h), back, shoulders (lighter weight and higher reps)
    Day five or six (based on recovery) - Arms, chest, calves (lighter weight and higher reps)

    For me, this was a programmed that worked the best. NOW... a 6-8 week program of lifting REAL heavy, I didn't do the consecutive days and just killed myself every other day doing days 1,2,3 only in a week's time. I did REAL heavy programs twice a year.

    Being new to this... you want to prep your body to deal with the new stimulation of the workout to the muscles. So a Upper day and then a Lower day, alternating days, is a good plan.

    So what you are doing is good to go.

    Once your body is beginning to adjust to the working out (usually about 6 weeks of steady work and lifting) then you can begin to adjust days and really begin to isolate muscle groups.

    Also... what is your over all goal?

    Strength/Endurance... this will be a workout that is lighter in weight but higher in repetitions.

    Bulk and pure size/power... this will be a workout that is heavy and low repetitions.

    As time goes by, you will shift from one to another unless you are pursuing a specific need. Like for powerlifting, the main program will always be heavy with low reps. Some weeks may be lighter and higher reps but not a full 6-8 week program. Maybe a week or two during that long period.

    Also... ALWAYS incorporate CARDIO workouts. Exercise is MAINLY to get in shape and for HEALTH. That heart needs to be made the STRONGEST and this is always through CARDIO.

    DO research... diet and REST (recovery) is always a KEY to this. REST a priority because if you fail to recover properly between workouts, you can seriously or even permanently injure yourself. Diet influences the recovery somewhat but proper timing is more important. Also, you can slack on diet and still get some good workouts... slack on the recovery and all you are doing is hurting yourself.


    Always be balanced too... noting worse then seeing dude's grunting and groaning lifting MASSIVE weight and their arms are bigger then their thighs and they walk around on peg legs with a well muscled upper body. They're the one's wearing the baggy sweatpants even though the gym is 100 degrees

    Don't get frustrated... frustration is a GIMME and ALWAYS afflicts anyone who is trying to get in shape!