Let's say you have the time and lifting experience to start doing splits in the weight room. It's still a good idea to give yourself at least one true rest day a week to avoid the aforementioned overtraining. As a general rule, the muscles you'll work on your upper-body workout days are your chest, back, shoulders, biceps and triceps, while you'll work your hamstrings, quads, glutes, calves and core on lower-body " leg day " workouts.
This split gets you into the gym four days out of the week, allowing you to dedicate more time and sets to each muscle group, but still ultimately working each muscle group just twice a week — so your muscles still get a lot of recovery time. You could also alternate workout days with rest days, switching between your upper and lower body for each workout. This is a two-week cycle, with the first week starting with a Monday workout:.
The next week begins with a Monday workout, but this time it'll be a lower-body workout. This revolving schedule means each muscle group still gets worked out twice a week — as long as you keep track according to a revolving week i. Do you want a healthy way to spend even more time in the gym without breaking your body down unnecessarily? Another very common workout split divides your body into three groups of muscles: upper-body pushing muscles your chest, triceps and the fronts of your shoulders , upper-body pulling muscles your back, biceps and the backs of your shoulders and lower-body muscles calves, glutes, quads and hamstrings.
Include your abs on whichever day makes the most sense as you choose exercises; for the sake of argument here, leg day will also be ab day.
This option gives you six days a week in the gym, with just one day of rest — so make sure you've gradually worked up to this type of workout volume, instead of jumping straight into such an intense program. You can also combine splits with full-body workouts, letting you hit that twice-weekly goal per muscle group while also enjoying some extra time in the weight room. Regardless of whether you're doing two full-body workouts a week or doing a more intensive split so you can focus on different muscles each time you hit the gym, you should always follow some basic principles of safe weightlifting:.
Always warm up and cool down. Warming up is as simple as doing light lifting or cardio — or a mix of both — for the first five to 10 minutes of your workout, giving your body time to gradually ramp up to a state of readiness for more intense exertion. Cooling down works the same way: Do a milder form of the exercises you were doing for five or 10 minutes, giving your body the time to gradually transition back to a state of rest.
Emphasize technique. Don't be too beguiled by the allure of hefting ultra-heavy dumbbells or barbells around right away. It's more important to build a base of solid technique, because that technique is what will let you safely lift heavy weights in many a workout to come. Is it really a good idea to throw down with a barbell every day? The main benefit of frequent weight training i s increased strength.
In all seriousness, frequency might just be the variable you need to tweak in order to get stronger. Healthier bones: Weight-bearing exercise is proven to improve bone density, which is a key factor in your ability to stay active as you age.
In older people, lifting weights helps reduce the number of falls and fractures. In younger people, lifting weights is a preventative practice against osteoporosis. Improved endurance: Improved muscular endurance, to specify.
Lifting weights often in higher rep ranges plus reps per set improves the aerobic capacity of your muscles. Weightlifting burns a lot of calories per session, induces post-exercise oxygen consumption EPOC , and builds muscle, all of which ca n help you achieve a leaner physique. A regular arm workout using just a simple set of dumbbells can get you the results you want. In most cases, working a muscle group times per week will produce a faster rate of hypertrophy than training it once a week.
You also vary your reps from workout to workout. Most beginners can expect to see noticeable muscle growth within eight weeks of starting a new strength training routine, and more experienced lifters within three to four weeks, Smith-Ryan says. Weight training results are almost instant, although you may not see the results as quickly as they are happening. It could be up to four weeks before you see an increase in muscle size.
If you are trying to lose weight, you should aim for losing about two to three pounds per week. Credit goes to a process called protein synthesis. During this process, the body's cells make proteins, which encourage the growth of strong muscles. When you fail to give your muscles at least one day of rest between heavy workouts, it decreases the amount of time that your body's cells have to recover and form new proteins.
If one muscle group is especially sore, it's because it is still recovering from the tough workout that you put it though earlier.
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