If your only working out each muscle group once per week you better be doing a lot of exercises... right?! This is what bodybuilders do, they train each muscle group once per week, and they train it hard.
Be honest...how bad is my loose skin?
- Thread starter OrangeB12
- Start date
If your only working out each muscle group once per week you better be doing a lot of exercises... right?! This is what bodybuilders do, they train each muscle group once per week, and they train it hard.
This is not "necessarily" a blanket truth. I mean one can have 5 different exercises--per muscle group and train once per week, and be doing 10 sets for each exercise, and over train, and one could be doing less sets, and be fine (for example). This is the reason I had asked for sets and rep info. In addition, IMO one can just pick two exercises (dependent on the person, of course), and do proper sets/reps and have a good diet, and train once a week, and be fine.....there isnt a hard and fast rule......but we can succumb to some basics.
For example, I train every 5 days......with good results (minus my fricken legs) and with only 2 exercises per body part (or at least most of them). More sets isnt a default answer, sometimes LESS is more, not all the time, but can be. Just depends on the persons situation and goals.
I am going to default that you mean body builders who do not have enhanced recovery (steroids) and to body builders---more akin to being so-called natural. Yes, some have trained once per week (each body part), but there are those that train more than once per week (or full body). Its just knowing what works for you. I would train once a month, if it brought impressive results. And, I would train EVERY SINGLE DAY.....if it brought impressive results
).....Just messen.....> But seriously would......Im a pretty stubborn....and persistant old man)I just wanted to see what orange had working for him...
Chillen
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This is not "necessarily" a blanket truth. I mean one can have 5 different exercises--per muscle group and train once per week, and be doing 10 sets for each exercise, and over train, and one could be doing less sets, and be fine (for example). This is the reason I had asked for sets and rep info. In addition, IMO one can just pick two exercises (dependent on the person, of course), and do proper sets/reps and have a good diet, and train once a week, and be fine.....there isnt a hard and fast rule......but we can succumb to some basics.
For example, I train every 5 days......with good results (minus my fricken legs) and with only 2 exercises per body part (or at least most of them). More sets isnt a default answer, sometimes LESS is more, not all the time, but can be. Just depends on the persons situation and goals.
I am going to default that you mean body builders who do not have enhanced recovery (steroids) and to body builders---more akin to being so-called natural. Yes, some have trained once per week, but there are those that train more than once per week. Its just knowing what works for you. I would train once a month, if it brought impressive results. And, I would train EVERY SINGLE DAY.....if it brought impressive results
I just wanted to see what orange had working for him...
Chillen
I think you may have misunderstood what I meant.
When I said bodybuilders train each muscle group once per week I meant that they train individual muscle groups/body parts on different training sessions, but only hit each muscle group once per week.
For example.
Monday - back
Tues biceps
Wed Chest
Thurs Triceps
etc. etc.
just clearing that up in case you misinterpreted.
Also, I agree, if Orange was doing 10 sets of each of those exercises that'd probably be unnecesary.
So, we need to see what his sets/reps are.
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Yes, I understood that there are mutliple training sessions per week, but the muscle and/or muscle groups get trained once per week.
It is still possible to do too many sets with too many exercises (or exercises that are not necessary) training one body part (or group of body parts) per week.
For example, if I could train chest once per week, with two different exercises with 6 sets (or 3 sets per exercise) I would do it; if it took 10 sets and 3 different exercises, I would do that. If it took 1 exercise and 2 sets for chest muscles once per week, I would do that.
I think were on the same page.......Unless I am having an emmense BRAIN FART......
Chillen
It is still possible to do too many sets with too many exercises (or exercises that are not necessary) training one body part (or group of body parts) per week.
For example, if I could train chest once per week, with two different exercises with 6 sets (or 3 sets per exercise) I would do it; if it took 10 sets and 3 different exercises, I would do that. If it took 1 exercise and 2 sets for chest muscles once per week, I would do that.
I think were on the same page.......Unless I am having an emmense BRAIN FART......
Chillen
Thanks for all the tips guys.
I do 3 sets of 8 reps for each exercise. I really push it to the max with the weight I do.
So on my leg day I should do just squats? And move goodmornings into the back day?
I know how to do a proper squat because I had a personal trainer show me how far down I should go, pushing my butt out, etc.
I do 3 sets of 8 reps for each exercise. I really push it to the max with the weight I do.
So on my leg day I should do just squats? And move goodmornings into the back day?
I know how to do a proper squat because I had a personal trainer show me how far down I should go, pushing my butt out, etc.
This is your leg routine:
"
Thursday: Legs
- Leg press
- Leg Extension
- Leg Curl
- Calf Lifts
(I run through these twice)"
There's no reason to get rid of all those great exercises and JUST do squats. Go ahead and add squats in, or replace it with something if you like.
I agree. I know you know this Chillen, but other's may not.
It's best to do movements that compliment one another, not redundant movements.
Like...... bench press, and then dumbell bench press. Basically the same movement.
Better to do bench and cable crossovers for example.
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Less is more...when you're a frequency person, an advanced trainee, or super ****ing strong. Right now Orange is a newb to lifting. He needs to learn about his body and the only way is to experiment. If he is a frequency person, he will learn that he is in a few months. Maybe he's a high-vol, low-freq person. No one knows yet. If he overtrains, big deal, it's back to the drawing board. The good thing is we will still be here for him.
For newbs this will work, in addition to splits, FBW, and whatever else. The key it to hit it and hit it hard.
Orange, if you had to do any one exercise on leg day, it should be squats is what I'm saying. You can also move some of the back exercises to your leg day. Deadlift variations and good mornings are examples of things you can put on your leg day. You should squat first on your leg day and if you wanted to, do the rest of the leg presses and ham curls after.
Your personal trainer showed you how to squat? That makes me suspicious. Yeah, you want to stick out your ass, but there are generally two ways to squat. To gain the benefits of both, you should train both. One is called an olympic squat. THe other is called a powerlifting squat.
For newbs this will work, in addition to splits, FBW, and whatever else. The key it to hit it and hit it hard.
Orange, if you had to do any one exercise on leg day, it should be squats is what I'm saying. You can also move some of the back exercises to your leg day. Deadlift variations and good mornings are examples of things you can put on your leg day. You should squat first on your leg day and if you wanted to, do the rest of the leg presses and ham curls after.
Your personal trainer showed you how to squat? That makes me suspicious. Yeah, you want to stick out your ass, but there are generally two ways to squat. To gain the benefits of both, you should train both. One is called an olympic squat. THe other is called a powerlifting squat.
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Hm, I don't agree with most of this at all. Why do people think that "less is more"??? I want to hear some more on this (i'm still learning).
I would think that if I just did bench press, instead of also doing cable crossovers and pec fly's with the bench, my chest would be a lot less developed for example.
Some things I do agree with is that you should do squats on your leg days, deadlifts are good too, you can have them on your back and leg days.
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Well...I was actually making the case that Orange should do more...
But on the concept of "less is more", here we go:
If you look at many strong dude's training logs, like on Elitefts, you're going to see some bench sets and then some rows, for example. The rows are accessory work to help bring up the bench. So why only two exercises? The reason is because when you're benching 2.5x your bodyweight for work, you're taxing your CNS a great deal. When you row with 225 lbs for 30 reps, you're taxing your body a great deal. So the overall work is really a lot. The problem with weaker newbs is, they aren't as strong and the weight they use isn't as taxing so they need to make up for it with extra exercises, more reps, more sets, etc.
For the advanced trainee, it is the same story, pretty much.
For the "frequency guy" ie, do a little bit but do it a few times in the week instead of once, he may just experience better gains. That's just his body's state at the moment.
What most people should do, taking your example, is bench, chest fly, and whatever else. However, the chest fly and tricep work are accessory lifts to the bench. The goal is to bring the bench up.
The reason I told Orange to, if he had to, cut out the leg presses and extensions in favor of squats is because squatting is much more of a core workout than any of those other ****ty machine lifts. His main goal is to get the skin around his core to get tight. Squats are gonna help more than those other exercises. The thing about squats is there are two main types: the PL squat and the OLY squat. Doing both in one session is better than doing leg presses and extensions all day.
I think it's best to squat at least twice in one week. So on the back day he should squat and on his leg day he should squat.
But on the concept of "less is more", here we go:
If you look at many strong dude's training logs, like on Elitefts, you're going to see some bench sets and then some rows, for example. The rows are accessory work to help bring up the bench. So why only two exercises? The reason is because when you're benching 2.5x your bodyweight for work, you're taxing your CNS a great deal. When you row with 225 lbs for 30 reps, you're taxing your body a great deal. So the overall work is really a lot. The problem with weaker newbs is, they aren't as strong and the weight they use isn't as taxing so they need to make up for it with extra exercises, more reps, more sets, etc.
For the advanced trainee, it is the same story, pretty much.
For the "frequency guy" ie, do a little bit but do it a few times in the week instead of once, he may just experience better gains. That's just his body's state at the moment.
What most people should do, taking your example, is bench, chest fly, and whatever else. However, the chest fly and tricep work are accessory lifts to the bench. The goal is to bring the bench up.
The reason I told Orange to, if he had to, cut out the leg presses and extensions in favor of squats is because squatting is much more of a core workout than any of those other ****ty machine lifts. His main goal is to get the skin around his core to get tight. Squats are gonna help more than those other exercises. The thing about squats is there are two main types: the PL squat and the OLY squat. Doing both in one session is better than doing leg presses and extensions all day.
I think it's best to squat at least twice in one week. So on the back day he should squat and on his leg day he should squat.
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Gotcha. I'm learning here. I've been lifting for a little over 2 years, but only started heavily lifting recently.
So everything about my current workout schedule looks good, except I should add in squats on leg days (both types of squats) and good mornings to back days?
Any other suggestions would be greatly appreciated.
So everything about my current workout schedule looks good, except I should add in squats on leg days (both types of squats) and good mornings to back days?
Any other suggestions would be greatly appreciated.
Thanks for explaining that LeiYunFat, I get what you are saying now.
I believe that it will continue to get better and you get more muscle. I had loose skin on my quads and arms when I worked out in my 50's and most of it went away as the muscle came on and my cardio increased. I am now 68 and once again have loose skin on arms and legs. I worries me too but I expect most of it to go away just as before. Well developed muscles creates the shape of your body so take it as far as you can go and I think things will improve.
Gotcha. I'm learning here. I've been lifting for a little over 2 years, but only started heavily lifting recently.
So everything about my current workout schedule looks good, except I should add in squats on leg days (both types of squats) and good mornings to back days?
Any other suggestions would be greatly appreciated.
Yes but I would also do some type of squat on your back day as well. Try it without adding the extra squat on your back day for a week or two, and if your recovery is good, add in more exercises.
If your recovery is still good after that, add even more exercises.
Jesus, you lost 51 pounds? Good job lol I lost like 45, but I dont got the saggy skin like you got.
Uhm isnt usually saggy skin from loosing a dramatic amount of weight in a short period of time?? :S I lost 45 pounds in 6 months, and I dont got the problem he does...:S. That looks like something that would require plastic surgery...lol
Uhm isnt usually saggy skin from loosing a dramatic amount of weight in a short period of time?? :S I lost 45 pounds in 6 months, and I dont got the problem he does...:S. That looks like something that would require plastic surgery...lol
Hmmm, I've been doing some extra research lately.
I got my BF% checked out at the gym today and it was 11.8. This was with those electromagnetic things or whatever that you hold, so I know it's not the most accurate. However, what I'm getting at here, while this percentage (or around it) is good, it could be better.
I think I need to drop my BF%. From a few different pages I've seen, they've all made good points. Show me someone with very low BF% AND lose skin; you just don't see it.
Knowing this should I start a cutting process?
I got my BF% checked out at the gym today and it was 11.8. This was with those electromagnetic things or whatever that you hold, so I know it's not the most accurate. However, what I'm getting at here, while this percentage (or around it) is good, it could be better.
I think I need to drop my BF%. From a few different pages I've seen, they've all made good points. Show me someone with very low BF% AND lose skin; you just don't see it.
Knowing this should I start a cutting process?