good rule of thumb is one exercise for small bodyparts and two for
large bodyparts. Some people will need less and for a gifted
few even more is needed. It's up to you to figure out what
amount of exercise you need for high intensity training .
beginner, 3 full body sessions per week is enough without
overtraining but as one becomes stronger and more advanced the
tollerance of exercise decreases. The heavier the
weight, the more difficult it is to endure the exercise.
with more experience in weight training (more than 2 years), who have
already developed a sound foundation in muscle strength, will begin
to see their strength gains diminish. They discover their workouts
are more difficult to perform than when they started and get more
difficult as they progress. They also tend to discover that
they need at least 5 days or more in between bodypart workouts in
order to get more fully recuperated. This is why many have
resorted to a split routine but one has to be cautious about not
falling into the trap of more is better".
might get away with doing each bodypart twice a week, but as they
progress they may notice to that they can no longer tolerate this
frequency. Many, as I recommend should work their bodyparts 3
times every 2 weeks instead.
can use the intermediate program and do it 3 times a week but just
choose one exercise per bodypart. Example,
Bench Presses and Inline Presses
Lat Pulldowns and Barbell Rows
Back: Stiff leg Deadlifts
Seated Incline Dumbbell Curls
Squats and Leg Presses
Standing Calf Raises
it is recommended that you work your largest bodyparts to your smallest.
Days affect the entire body and it's definitly more tolerable for
intermediates and advanced trainees. These days should be alternated
to fit your recovery cycle: Read above.
assembling your routine you should definitly consider the overla that
exercises have over each other. Military Presses HIT the upper
pecs and front shoulders, well, ... so do Incline Presses. Stiff legs
HITs the hamstrings as well as the lower back So by just adding a
Quad exercise that pretty much HITs your upperlegs. Muscles are
intertwinde and interwoven they work together. This is why the
big mass movements such as Deadlifts, Squats and Bench presses have
allways been the kind of mass builders. You shouldn't think of your
exercises as bodypart exercises but as general body exercises. For example:
Presses works your delts, pecs,triceps and forearms. Even your biceps
are hit to some degree. Barbell rows HITs your traps,lats and
biceps,brachialis and forearms Squats Hits your whole legs. You
can probably eliminate all arm exercises and still develope nice arms
just by doing the basic exercises. By thinking of exercises
thIs way you can be confident to cut back when you know that you are overtraining.
routine still HITs your entire body. SEE, YOU DON'T NEED A LOT
OF BODYPART EXERCISES TO HIT YOUR MUSCLES.
is an even more abreviated routine:
routine here can be very productive when you use a lot of intensity
and focus on your lifts. Notice How I always keep the big 3:
Squats, Bench presses and Deadlifts. In order, to progress at
the most fastest rate it is recommended that you do all 3 or atleast
2 of these movements. Remember,only 1-3 sets each, all done to
all-out failure, and an emphasis on progression.
not covered in this article, please feel free to e-mail me.
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