I'm curious about this too, the PT told me to work out 2 muscles groups per day only..but I tend to do around 3.

Mon: Shoulder, Tricep, Bicep + Squat
Tues: Back, Chest, Abs + Deadlift
Weds: Legs + Squat
Thurs: Shoulder, Tricep, Bicep + Squat
Fri: Back, Chest, Abs + Deadlift
Sat: do something stupid in the gym. messing around with leg machines.
Sun: do nothing at all, but sometimes I'll do some jogging in the nearby park.

but I'm in a bulking phase now.

This post has been edited by TechnoG: Jul 27 2012, 09:08 PM

1. nope, abs just like other body part need rest..
2. go ahead no problemo..try biceps rest less 1 min then triceps rest less 1 mins back to biceps..
3. over-trained u work ur muscles more than enough aka u injured ya muscles more..ya muscles won grow when u workout..

1. Some told me you can work abs everyday, i was confused. Ahahah!
2. can i work like 5 biceps exercises, then proceed to 5 tricep exercises?
3. What if i work on a specific muscle group too much? Lets just say 8 different exercises on the chest

Well I'm guessing that you still have a need to go to the gym everyday. Why?

1. Abs are the same as with every muscles in your body. It doesn't have better recovery rate than other muscles nor you need to do it everyday.
2. Yes you can. Alternating a triceps exercise with a biceps exercise is a good idea.
3. Not giving your muscle enough rest.

p.s: If you can do kickboxing after a leg routine, then you didn't do enough for your leg.

You make your own routine? It seems so because it is not organize and squat and deads on 5 consecutive days even on the leg day. What are you going to do for you leg?

1. Well, I tell you that you need to take steroid to build muscles. Else you won't grow any muscles. Am I right?
2. Sure you can. It depends on how you arrange your exercises. Just make sure that you target your biceps from all available angle.
3. There is no too much of a volume. It depends on your body. If you need a lot of volume to see improvement on your leg, then do lots of volume for it. What you need to do is letting them having enough rest. Can you run for 10 KM each day for 7 weeks without missing any day? Sure you can't right

Thanks alot!

Your welcome but it is totally my opinion. Just I want to stress out that do have at least ample time to let your body recover. Better safe than sorry.

Yeah, I make my own routine. You mean I'm not training my legs enough?

Yo gannicholas,

1. that person is wrong u should do abs like every 1 hr lol... sorry i cant help it
2. go ahead then 6 months later u will regret lol...less is better bro
3. just cover upper/middle/lower chest...3-4 exercises...

go home and rest... unless ur gym is ur home lol

My height is 174cm and my weight is 94kg
Planning to get lean and build muscles
As a muslim,currently im in fasting month
Im kinda confuse with my diet
I only eat rice+chick+vege once per day,during break my fast,around 8pm,and drink alot of plain water
As for sahur,usually i only eat kurma and drink plain water.
Any1 can suggest a right diet for me?

2. So how many types of exercises would you recommend for each biceps group and triceps group?

It is ok if you know about what exercises you need for your leg or other muscles group. If you don't, you might create a workout which accidentally leaves out a single muscle thus making it lagging behind. I greatly suggest that you follow a well constructed routine depending on your goal; either hypertrophy or strength.

each time i go to gym i try to keep it under 1hr...so between 3-4 exercises each but i like 3...

Biceps
barbell curl
incline dumbbell curl
concentration curl

Triceps
close grip bench press
cable triceps extension
kickback dumbbell or skullcrusher


next week u can change to difference routine/exercise or not.. good luck

EDIT: dont forget forearms routine 2..heheheh

This post has been edited by Microsuck_360: Jul 28 2012, 02:37 PM

How are you guys able to do more squats/deadlifts after legs day?

Im completely in pain the next day or two after legs, thats why i keep it to the weekends :S

My legs day: Leg press, lunges, step ups, leg curl, squats, deadlifts, straight leg dead lift.

You can, if you do light weight squats. The most I can do is three days a week squat when I was on stronglifts; when each day there is only three exercises. Now, I only do squats twice a week and maybe a deadlift every fortnight. Include squats on your leg day and deads on your back day.

hi and hello, i m newbie here and i m a little bit over weight.hmm it makes me tough and mad.

and...

A good man once told me that
JFT
just fcuking train

U know..this is a forum. Not a blog.

train hard or go home