Quote:
|
Originally Posted by grobar_14
i thought u have to do all pars of legs in one day..cuzz wherever i read they never divided different leg muscles and put them in different days...and is it good to do shoulders and legs in the same day? or its better to do shoulders and abs..or it doesnt metter
|
there isn't anything that you really have to do 'any specific way' as long as you use good form and a proper amount of weight. some people like to do push/pull days, some like to do upper/lower body days, some like to do chest/back one day and arms/shoulders another. the important thing is planning what days you do them to make sure there's an adequate amount of rest and how hard you hit them and in what ways. like i've been considering (when i have time to get back in the gym) trying schdule that will be split into a full body compound movement day, push isolation day and pull isolation day.
back to the legs though, if you want to split them up, you can. most people don't. if you don't, then make sure you include your lower back exercises with your leg day because you also hit your lower back with some of the hamstring exercises like good mornings, squats (minimally, i think) and deadlifts.
Quote:
|
Originally Posted by shred_head
You don't need anymore than one calf exercise if you work them correctly. Your calves get so much work from just walking around all day that performing many sets will just overtrain them. Standing calf raises alone is enough to work the calves.
|
i'm going to have to respectfully disagree. if he wants to see real development he probably will need more than 1 exercise. unlike our other muscles, the calves are some of the most highly vascularized muslces we have. we are walking on the constantly. they've developed a great blood flow (and therefore nutrient and O2 supply) and do not exhaust easily. if you really want to hit them and hit them good, you'll often need more sets than normal because they are so difficult to exhaust. a prime example of this is the govenator. he was huge and ripped and but had lagging calves because he treated them like his other muscles. until he started working them overtime, getting them burning and then going even harder he wasn't able to get them to develop well. they carry us up and down stairs every day. carrying our weight is nothing to them. that being said, every persons body will react differently so your milage may vary.
Quote:
|
Originally Posted by Stompy
How are you supposed to fit lifting around other activities that you may have if you need so much time to heal between sessions?
For example, say someone lifts weights and does chest one day, then the next day they have football practice and their workout routine there consists of a lot of pushups and various leg muscle-building exercises. It's not ALL they do during practice, of course, but those exercises are in there.
Will that hurt progress, or is that not the same since you aren't focusing on working out your chest for the entire session?
|
well, during a lot of sports weight training is drastically reduced during the season. if you're in season, you should worry more about just maintaining your current level of fitness. don't risk overtraining and not being able to perform your best.
and you should at least have 1 full day in between same muscle group weight lifting sessions. so if you do your chest monday, you not lift with them again until wednesday at earliest, ideally thursday or friday. i don't think something like pushups will do much to set you back. if your nutrition is good that is. i
f you can bench at least your body weight, push ups in full pads won't be working your muscles to their full capabilities. it shouldn't contribute to muscle breakdown (although it's possible it may slow the regrowth). pushups in general are not muscle building activity. they will help you gain muscular endurance. that means that by doing them they will 'tell' your body to increase the number of blood vessels in the muscles leading to an increase in the amount of blood available to them during exercise. this will help at to their aerobic capacity and will fatigue slower. but strength gains are usually minimal especially compared to weight training (assuming you can easily perform pushups to start with).