Workout frequency

Zippitydoo

Hi,

I've noticed a few threads on people dividing their workouts throughout the week and hitting different body parts on set days- once a week.
I do things differently and am just wondering if it's safe this way or whether I'm straining the muscles and not getting the maximum benefit from my workouts.

I try to work out 3-4 times a week, every second day, but unlike most it seems, do the same/similar work out every time. I try to hit as many bodyparts as I can in the workout and give myself a day to recover. I'm not a member of a gym as they're too expensive for me at the moment and I have grown to like working out at home a lot- own music, whenever you want etc.

My workout usually consists of:

Benching, barbell curls, press ups, sit ups, pull ups, squats ( to a very small extent, more to get the form as I dont have a rack), military press. think thats it. I do this every second day. I don't do much leg work as I play a sport which keeps my legs in good shape, also I cycle a decent amount which helps. My legs have also always been much stronger than my upper body don't know why.
Is it ok do be doing what I'm doing or am I pushing some body parts too far and limiting muscle growth? I usually feel recovered every 2nd day and if not I won't work out.

thanks.

Coileach dearg

I used to what you are doing now (exercise the same body parts every second day i.e a full body work out for about 2 hours. Recently I changed that to the following:

Saturday: Chest, abs, shoulders
Monday: Back, biceps, triceps
Wednesday: Chest, abs, shoulders
Friday: Back, biceps, triceps
Sunday: Chest, abs, shoulders
etc.

The results have been amazing. I find that I can lift more and have more energy towards the end of the workout.

Believe me, if you switch to what I have mentioned above, you will have better results.

BossArky

Zippitydoo wrote: »

am just wondering if it's safe this way or whether I'm straining the muscles and not getting the maximum benefit from my workouts.

If you are fully recovered after one day off you are probably not lifting heavy enough to see max gains.

Apart from that there is nothing wrong with what you are doing. It is similar to me up until a few months back. Now I try to target one of back, chest, or legs each workout ... else I will be in bits for days due to too much DOMS all over.

Zippitydoo

Thanks for the replies guys.

I'm pretty sure I'm lifting heavy enough as my reps are usually to failure and I'm constantly increasing the weight, but I think I'll give your method a shot coileach, see if I notice much difference.