How often should you work out?

[Noner]

First off I don't mean how many days at the gym, I mean how often should a particular musclue group be worked out.

For instance biceps; I hear people say 3 times a week becuause it keeps the muscle active and fights the fatigue and sorness.

I hear others say do it only once a week because the muscle fibers need time to re-build and only then can the muscle grow.

So which is it? More frequent or less?

I am starting a revised routine for the new year to get ready for a special event and would like some advice.

[happyharry]

I'm not quite sure about the exact interval periods between workouts, but what
I can tell you is that you definitely shouldn't do them every day. Once in two or three days sounds more reasonable.

Here's an article for you to check out. Read the paragraphs under the heading "Recuperation".

Hope this helps...

Oh, by the way: I know you already got your own routine, but it can't hurt to check this site out.
These are isometric exercises you can do at home without any equipment, and they have the same
result as going to the gym and working them machines and lifting weights.

http://www.angelfire.com/ny5/shenandoah/OBB/OBB.html

[Medic aka Rocko]

From what I've read, I think I general rule is not more that twice a week for any specific body part.  That being said, I'm not sure that I totally agree with that.  I think it depends more on the goals of the individual, i.e. weight loss, fat loss, building mass etc. When I whipped myself back into shape about a year ago, I used light weight and did full body workouts 4 times per week, sometimes on consecutive days.  The main thing is to find something that works for you & your schedule.  There are countless examples on the net, try some out & see how you feel.

[Robmeister]

I hear others say do it only once a week because the muscle fibers need time to re-build and only then can the muscle grow.

Not only have I heard this same principle...but I've experienced it to be true.   After many different approaches to weight training over the years, I've gotten the _BEST_ results following this principle.  And it's the principle that Bill Phillips' book, "Body 4 Life" advocates ( www.body4life.com ).

It's sorta in between the two that you mentioned where a body part gets worked out 3 times over a 14 day period....or 1.5 times per week.

I have outlined in a nutshell here: http://www.slybaldguys.com/smf/index.php?topic=448.0  if you want to take a looksy.

[ar3inc]

Here is my insight on the subject; there are only two muscle groups the do not need recovery time after being worked, the abs (including obliquis) and the gastrocnemius (the calf).  Those muscles in theory can be worked everyday indefinitely.  I would not recommend it especially to a beginner.  A fair a realistic goal would about 14 days in a row and about 1-2 days of relaxation.

The others now, to keep things simple I’ll group as arms, chest, back (including neck), legs and cardio (mainly referring to the heart).  The larger the group the less time needed to heal after the breakdown of a work out.  Example the lats will recovery faster than the biceps.  In my opinion the best work out routine focus on complimenting muscle groups; (in most cases the whole extremity) for example, biceps and triceps together, back and abs and so on.  Many argue on an older system of alternating the muscles of each limb.  It is very important to keep a routine that allows proper recovery for the muscle to develop and breaks the muscle fast enough to keep to ego motivated. 

Before I start to write a dissertation on fitness and proper workout theory, I am going to cut to the bottom line.  There are too many variables involved to just provide one size fits all answer to this question.  The best guidance I can offer as a general rule is if you really want to push yourself, achieve fast results, and you are already in a fair sense of fitness, then about the day before the soreness is completely gone from the muscle group you can work it again.  If you want to be more on the safe side wait about a day or two after the soreness is gone.

[Medic aka Rocko]

Here's another thought.  Have you ever known anyone who works at a labor intensive job?  I've known a few guys who are very muscular yet don't go to the gym or workout.  Their job is their workout.  They are "working out"  for 8 hours a day, 5 days a week.  Maybe the intensity isn't the same, but the results can be impressive.

Anyone ever buck bales on the farm?

[ar3inc]

Here's another thought.  Have you ever known anyone who works at a labor intensive job?  I've known a few guys who are very muscular yet don't go to the gym or workout.  Their job is their workout.  They are "working out"  for 8 hours a day, 5 days a week.  Maybe the intensity isn't the same, but the results can be impressive.

Anyone ever buck bales on the farm?

Great point Medic!  This falls into the area I was getting ready to write four more paragraphs.  Basically it is easier for the body to recover from a slow, steady and long workout.  Compare quick workouts weights or plyometrics the muscles suffer massive amounts of damage in a short period which provides great muscle development in the long run, but require much more recovery time.

[PBurke]

12 oz curls work well, and get lighter with every rep. although they don't do much for the abs. hahaha

[Tyler]

The Abs Diet book that I'm using states that you should give 48 hours rest to major muscle groups for a time of recovery.  One of the things it mentions is that unless you are already in shape or have a fairly defined look, you should not focus on smaller muscle groups, but rather focus on the major groups - Chest, Back, and Legs.  The reason behind this is tha tthese areas will build muscle faster.  The more muscle you build, the more fat you burn.

[Noner]

The Abs Diet book that I'm using states that you should give 48 hours rest to major muscle groups for a time of recovery.  One of the things it mentions is that unless you are already in shape or have a fairly defined look, you should not focus on smaller muscle groups, but rather focus on the major groups - Chest, Back, and Legs.  The reason behind this is tha tthese areas will build muscle faster.  The more muscle you build, the more fat you burn.

I have read that as well Tyler. I going to work on my chicken legs!

[Noner]

Right now My routine is bascially 3 days a week.

I utilize the push/pull method. One day is all pushing exercises, the next is all the pulling exercises and the third day is legs and cardio while the weekend is a run/walk.

I've been working out for 4 years and went from 135 to 160 at my peak.  Then I got a lay-day and I dropped down to 155. I want to get at least 2-3 pounds of muscle by the end of March.

I was thinking about increasing the frequency of the workouts to every other day but am not sure it that will get me results.  Thanks for all the advise.

[PBurke]

Here's another thought.  Have you ever known anyone who works at a labor intensive job?  I've known a few guys who are very muscular yet don't go to the gym or workout.  Their job is their workout.  They are "working out"  for 8 hours a day, 5 days a week.  Maybe the intensity isn't the same, but the results can be impressive.

Anyone ever buck bales on the farm?

yessir i have. too many times. you just think you are in shape until you have to work hay. it will humble you in a heartbeat. love it though.

[PigPen]

Here's another thought.  Have you ever known anyone who works at a labor intensive job?  I've known a few guys who are very muscular yet don't go to the gym or workout.  Their job is their workout.  They are "working out"  for 8 hours a day, 5 days a week.  Maybe the intensity isn't the same, but the results can be impressive.

Anyone ever buck bales on the farm?

yessir i have. too many times. you just think you are in shape until you have to work hay. it will humble you in a heartbeat. love it though.

Ouch is the first thing that comes to mind...I haven't done that in a while.

[wpruitt]

Here's another thought.  Have you ever known anyone who works at a labor intensive job?  I've known a few guys who are very muscular yet don't go to the gym or workout.  Their job is their workout.  They are "working out"  for 8 hours a day, 5 days a week.  Maybe the intensity isn't the same, but the results can be impressive.

Anyone ever buck bales on the farm?

yessir i have. too many times. you just think you are in shape until you have to work hay. it will humble you in a heartbeat. love it though.

Yeah, but good work, good time in the sun ..... and a cure-all for insomnia

[PigPen]

Builds up a mighty thirst too. I think it's more the combo of beer and the work that will cure the insomnia...lol

Come to think of it, the same thing happens when we build fence...hhhmmmmm...I'm starting to see a trend here.