quick question on frequency of training

100gSoma

How often should I train the same muscle group?
For example, if I heavily train biceps using curl bar, 3 sets of 8reps to failure, should I leave this group for a few days.
I'm only getting back into it, so obviously the soreness is till there 2 days after initial training. I was planning on doing a mon/wed/fri type thing, but I think perhaps with heavy weights maybe a longer rest break is required before repeat training. I see some people advocate only training the same group once per week, others say twice. but few say three times. Maybe a Monday and Thursday schedule might be more conducive to success with the curl bar etc than mon/wed/fri? I do aerobic exercise every day for 45mins plus situps and press ups, but plan on introducing some limited weight training. i.e. curls and maybe triceps extensions, trap work. twice a week or three times?

ragg

Why are you only planning on training your bi's, tris and traps?

It makes no sense and will leave you with all sorts of muscular imbalances? The body is a finely tuned machine and is not used to working single muscle groups. (unless you're a body builder or an experinced trainer)
There is a saying that says "if you can't do 10 pullups then you have no business doing a bi curl."
I can't remember who said it, but i think its pretty damn accurate.

So in answer to your question, there is no optimal way to do what you are planning on doing.

100gSoma

ragg wrote: »

Why are you only planning on training your bi's, tris and traps? It makes no sense and will leave you with all sorts of muscular imbalances?

Ah I see. So its an all or nothing kind of thing? Full body or nothing. i.e. you cannot work on strengthening one muscle group. i.e. a cyclist working only on just legs. I take your point. I wasn't really talking about 'body building' one group though. Just some weight training to put some mass on upper body. your a purist though, and I can appreciate that.

ragg wrote: »

There is a saying that says "if you can't do 10 pullups then you have no business doing a bi curl."
I can't remember who said it, but i think its pretty damn accurate.

I'm not sure what you mean here? It's a good quote for sure. I'm just not sure how it relates to my original question? i.e. do you mean don't start lifting weights unless I can do 10 pull ups? I can do 100 pull ups easily and am curling 35kg with the EZ bar. (I'm not an inexperienced waif starting out) [/QUOTE]

ragg wrote: »

So in answer to your question, there is no optimal way to do what you are planning on doing.

Cool. I'll leave it so.
I dread to become one of those people that baulks at any advice that doesn't suit their agenda. lol but I guess I was looking for advice more about the specific question asked about frequency of training one group, not an overall opinion advising not to lift if I don't plan on exercising all 5 major muscle groups, or cannot do 10 pull ups.

ragg

Its not so much about being purist - its more about keeping a balance in your body.

At the very least - i would recommend training your entire upper body rather then just your bis, tris and traps - sorry if it came off ****ty, that wasn't the intention.

Maybe consider something like

Vertical Push
Vertical Pull
Horizontal Push
Horizontal Pull
Bi's & tri's

At least that way you will look and feel in balance

Omar comin

100 pullups! Nice one!!!

100gSoma

ragg wrote: »

At the very least - i would recommend training your entire upper body rather then just your bis, tris and traps - sorry if it came off ****ty, that wasn't the intention.

cheers mate, yeah I didn't mean just those 3 muscles exclusively, just threw them out as an example of the area I wanted to target. I suppose upper body (as a whole) is more accurate.

Thanks for those suggestions. Would you recommend I would do that twice a week, or three times? cheers.

ragg

Really depends on goals - at the start you would be sore - but that wont be the case after a few visits to the gym- I go every second day & do a full body routine. the inital soreness will probably slow you down, but once thats finished, you would be fine with a single rest day or three times a week

Khannie

100gSoma wrote: »

I can do 100 pull ups easily

Really? Not being funny....I'd love to see that.

edit: How big are you if you don't mind me asking?

100gSoma

100gSoma wrote: »

do you mean don't start lifting weights unless I can do 10 pull ups? I can do 100 pull ups easily and am curling 35kg with the EZ bar. (I'm not an inexperienced waif starting out)

Hold on, you can do 100 pull ups easily ? Using what grip ? How many reps can you curl with 35kg on it ?

I'd love to see that too.

100gSoma

Obviously I shouldn't have used the word 'easily'. It's not easy as such but doable and anyone can build up to it. Beyond 60 its tough, and gets progressively harder near the end . Standard grip (palms facing me). have been doing pull ups for 10 years and anyone can increase the amount they can do consecutively. It's the same with pressups, if you tell someone you can do 75 press-ups consecutively they snigger and question your form and ask if your just moving your backside up and down. :rolleyes: you just need to start with correct form and do 20 or 30 (pullups or pressups etc) and gradually increase the number by 10 a month (or whatever works for you).
as for my size, no Im not massive. 70kg, 5 9". 14inch bicep. not sure of other measurements to be honest. as for the curls of 35kg on an EZ bar I'd do about 8 the first set. 8 the second. and lose form / fail at 7 or 8 on the third.

edit: just to add, I obviously don't mean 100 straight. but less than 10 sets and less than 20mins total is a good target to set. usually something like 25 in first set, then some sets of 15, and 10s to finish. guaranteed you won't be able to lift your self an inch off the ground after it

100gSoma

100gSoma wrote: »

70kg, 5 9"

I get it now.

Fair play, would love to see it. Can you throw up a video ?

Can you squat your bw actually ?