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Old 12-31-2012, 11:42 AM    (permalink
Borat
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Originally Posted by Rob S View Post
That's too much lifting. Assuming you are going decently heavy, I wouldn't lift more than 4 times a week or 2 days in a row. It's as much about neural recovery as muscle recovery.
So lift each group only once per week? Does it matter that I'm now just looking to tone, not add mass, so I'll be doing less weight and more reps?
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Old 12-31-2012, 11:49 AM    (permalink
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So lift each group only once per week? Does it matter that I'm now just looking to tone, not add mass, so I'll be doing less weight and more reps?
I'd still keep it to 4 day a week and do extra cardio the other days......something like:

M: Bench plus accessory stuff (CG or incline bench, skullcrushers, flys,etc)
T: Squat plus light accessory work (Goodmornings, GH raises, etc)
Th: Overhead press plus accessory (shrugs, push press, hang clean, etc)
F: Deadlift plus accessory (rows, power clean, GH raise, etc)
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Old 12-31-2012, 11:54 AM    (permalink
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Thanks Rob.
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Old 12-31-2012, 12:47 PM    (permalink
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Originally Posted by Borat View Post
How much rest time should I give each muscle group between workouts? For example, many years ago I used the following schedule

Day 1: back and biceps
Day 2: chest and triceps
Day 3: legs and shoulders
Off day
Repeat 1-3

I'd mix in abs twice during the week. Is that too much time off between muscle groups?

What Rob suggested is most likely optimal. However, if you want/like a 6 day a week training regiment, I'd probably go with something like:

Day 1: Chest/Triceps
Day 2: Upper Back/Biceps
Day 3: Legs/Lower Back
OFF
D1
D2
D3

If you want a more in depth thing with what exercises I'd do, and rep schemes, feel free to PM.


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So lift each group only once per week? Does it matter that I'm now just looking to tone, not add mass, so I'll be doing less weight and more reps?
That's not really how it works. The "toned look" comes from having muscle mass, but a lower body fat. That can be achieved through diet, not through less weight more reps. Now, it's possible you may respond better to that type of training, but if you're just going for that "look", it will come via diet.
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Old 12-31-2012, 02:10 PM    (permalink
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Borat, I am of the mindset that abs are the one muscle group you can't really overtrain. You can probably toss in an ab workout 5 or 6 days a week as long as you aren't really tearing it up each day. Abs recover very quickly and it helps get that 6- or 8- pack quickly.
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Old 12-31-2012, 03:12 PM    (permalink
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Borat, I am of the mindset that abs are the one muscle group you can't really overtrain. You can probably toss in an ab workout 5 or 6 days a week as long as you aren't really tearing it up each day. Abs recover very quickly and it helps get that 6- or 8- pack quickly.
Now that is what I'm looking for. Thanks nipper.
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Old 12-31-2012, 03:20 PM    (permalink
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Yeah, abs 6 days a week is totally fine.
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Old 01-02-2013, 06:22 PM    (permalink
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I got a question for the brosciencers out here if anyone has a minute. Actually, I might just PM a few of you instead. Hm.
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Old 01-02-2013, 07:53 PM    (permalink
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Got back in the gym today after a couple of weeks of not being all that active and eating too much. Warmed up a while and then went hard at back squats, deadlifts and some ab work. Felt good to get back at it. Everything between my knees and chest now hurts.
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Old 01-02-2013, 08:10 PM    (permalink
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NIP and Rob are right. Abs are about the only muscle that dont need rest, along with calves. Everything else should almost get 48 hrs of rest.
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Old 01-02-2013, 09:19 PM    (permalink
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I wouldn't go so far as saying you can't overtrain abs. The point of working out is to break down muscles and then encourage your body to build the muscles back stronger. I'm sure any muscle can be pushed to the point of being broken down too much. Also, when doing ab exercises, there are other muscles that come into play beyond the rectus abdominis, depending on which exercise you're doing.
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Old 01-03-2013, 12:35 PM    (permalink
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Been working on my pull-ups a lot lately. It's really paying off for me.
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Old 01-03-2013, 02:47 PM    (permalink
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Been working on my pull-ups a lot lately. It's really paying off for me.
In terms of more reps, improvements in other lifts, size, etc?
I've sort of gotten away from doing pull-ups lately and need to get back on that train
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Old 01-03-2013, 04:16 PM    (permalink
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Everything really. I'm getting better at a bunch of different grips and widths. My reps per set have gone up. And it's really helped my overall strength and health.
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Old 01-03-2013, 04:54 PM    (permalink
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Everything really. I'm getting better at a bunch of different grips and widths. My reps per set have gone up. And it's really helped my overall strength and health.
What type of reps do you do? I just incorporate them into my regular work out. I do 3 sets - 10/8/8 and than do another 8 at the end of my workout. I have been thinking about doing more body weight type exercises - right now its a mix but so bored with the gym and my regimen which I have been doing for the 6 or so years
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Old 01-03-2013, 05:34 PM    (permalink
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I do 8/8/8, 6/6/6, 4/4/4, 2/2/2 using different grips. If I'm feeling like I can do more after abs I usually try to do 10 to 12 more.
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Old 01-03-2013, 05:55 PM    (permalink
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NIP and Rob are right. Abs are about the only muscle that dont need rest, along with calves. Everything else should almost get 48 hrs of rest.
No all this ab talk sounds like bro science. I'm willing to believe it, if anyone has an actual source. Cause muscle are muscle their fibers and anatomy don't change, so how does my arm and leg muscles weaker than my ab and calf muscles?
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Old 01-03-2013, 06:10 PM    (permalink
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damn double
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Old 01-03-2013, 08:07 PM    (permalink
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When you really wanna get after the abs start mixin in some hanging abs. Just like a pull up but pull your knees up to your chest. Do 15-12-9-all the way down to 3 or so. Can add weight if you have a belt and mix it up certain ways. But if you are just looking to get after abs one day I recommend it. End all my workouts with it.
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Old 01-03-2013, 08:18 PM    (permalink
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When you really wanna get after the abs start mixin in some hanging abs. Just like a pull up but pull your knees up to your chest. Do 15-12-9-all the way down to 3 or so. Can add weight if you have a belt and mix it up certain ways. But if you are just looking to get after abs one day I recommend it. End all my workouts with it.
if you really have ABzzz, don't pull your knees up, pull your toes up to your head, or at least 90 if you can.
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Old 01-03-2013, 08:38 PM    (permalink
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If you really want abs, do pullups.
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Old 01-03-2013, 09:13 PM    (permalink
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If you really want abs, do pullups.
You can do anything with your body weight really.
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Old 01-03-2013, 09:16 PM    (permalink
Halsey
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Do you guys do Kipping pullups or military style?

I'm actually thinking of doing Fran tomorrow, but won't be able to do the amount of pullups recommended without modifying the exercise.
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Old 01-03-2013, 09:17 PM    (permalink
brat316
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I fell i'm make my rotator cuff worse if I try Kipping
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Old 01-03-2013, 09:22 PM    (permalink
Rob S
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Originally Posted by Bob Sanders Dreadlock View Post
If you really want abs, do pullups.
If you really want abs, eat less and do more cardio.

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Originally Posted by Halsey View Post
Do you guys do Kipping pullups or military style?

I'm actually thinking of doing Fran tomorrow, but won't be able to do the amount of pullups recommended without modifying the exercise.
Kipping is for lame-o crossfitters.
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