Can I strength-train arms / shoulders every day?
CoolCatWV
Posts: 32 Member
Last week I joined a 24-hour gym and have been enjoying it. I've found good results already, toning up my arms, shoulders, and chest via: rowing machine, shoulder press, lat pulldown, etc.
I'm a woman with about 50 pounds to lose. Can I keep up this focus on my upper body, say for a few weeks or a month, and then move on to a more balanced routine? Or do I have to rotate this with legs, abs, etc.? My lower body is strong and fit already, but my upper arms still need to be toned a lot.
PS: I'm aware that I'll need to diet and do cardio to lose the extra fat. Also, I'm not looking to become a bodybuilder in the future. But I'm wondering if it's a good idea to do this for a month, much like the monthlong plank challenges.
I'm a woman with about 50 pounds to lose. Can I keep up this focus on my upper body, say for a few weeks or a month, and then move on to a more balanced routine? Or do I have to rotate this with legs, abs, etc.? My lower body is strong and fit already, but my upper arms still need to be toned a lot.
PS: I'm aware that I'll need to diet and do cardio to lose the extra fat. Also, I'm not looking to become a bodybuilder in the future. But I'm wondering if it's a good idea to do this for a month, much like the monthlong plank challenges.
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Replies
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Can you - yes, but why would you? You should have at least 24-48 hours of recovery between muscle groups otherwise this can lead to overuse and possible injury. Just because you lift weights doesn't mean you will become bulky. Chances are you will lose more fat with weight training than cardio.7
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You need a balanced routine, and working the same muscles and groups of muscles on consecutive days is counterproductive. A full body program a few days per week is what I'd recommend.6
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Yes, but I would avoid the burn and focus on greasing the groove with light - moderately heavy sets and focus on getting very, very controlled and good at the movements. You don't want to wear your little shoulder muscles out by training them to exhaustion on a daily basis! Having a fresh, well trained front deltoid that feels ready to take on the daily routine when your rotator cuff is getting whittled away will beg for an injury!
Training everyday can be an excellent strategy if you avoid muscular exhaustion and focus on skill. You have to be especially careful when shoulders and the lower back are involved. If in doubt about greasing the groove safely, 3 days a week is a good foundation for most goals.1 -
Do your whole body. You haven't been toning your arms. It's more than likely just imflamation do to the damage muscle fibres and water retention. My arms are always bigger for a day after a good arm sesh. A balanced routine right from the start Is always the best. If you put it off now, who knows when you'll actually start it.
Check out these:
Starting strength
Strong curves
New rules of lifting for women3 -
cwolfman13 wrote: »You need a balanced routine, and working the same muscles and groups of muscles on consecutive days is counterproductive. A full body program a few days per week is what I'd recommend.
This. You body makes strides when it has the ability to recovery.
One of the bigger issues, you are largely working on isometric moves.. this is highly inefficient. If you want to maximize your results and minimize your effort, then following a progressive overload lifting program (like found the the link below) is going to produce the best results. Compound lifts active a lot more muscle fibers than doing arms or whatever.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p11 -
Thanks for all the helpful input!
What do y'all do? Is the example below an OK starting place for machine training?- Mon. / Thurs.: arms, shoulders, chest
- Tues. / Fri.: legs, butt
- Wed. / Sat.: abs, back
- Sunday: rest
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Thanks for all the helpful input!
What do y'all do? Is the example below an OK starting place for machine training?- Mon. / Thurs.: arms, shoulders, chest
- Tues. / Fri.: legs, butt
- Wed. / Sat.: abs
- Sunday: rest
Why not just train Mon/Wed/Fri and keep it simple fullbody or switch to upper/lower split? Unless you really know what you're doing and are avoiding exhaustion like the plague while knowing how to do that with progressive overload, that seems like too much too soon.0 -
Thanks for all the helpful input!
What do y'all do? Is the example below an OK starting place for machine training?- Mon. / Thurs.: arms, shoulders, chest
- Tues. / Fri.: legs, butt
- Wed. / Sat.: abs
- Sunday: rest
Hitting muscles once a week is fairly inadequate. At least 2-3x a week is ideal based on muscle protein synthesis requirements. Look at the link I posted above. There are a few dumbbell routines that would be more ideal to start with. After you complete them, you can move onto barbell training. Or if you are ready, jump right to a program like NROL4W, Thinner Leaner Stronger or StrongCurves0 -
You want machine training?
Lyle McDonald has a basic machine program here: http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
I'd highly recommend reading the entire series, but you could probably just read that page and get started.2 -
Thanks for all the helpful input!
What do y'all do? Is the example below an OK starting place for machine training?- Mon. / Thurs.: arms, shoulders, chest
- Tues. / Fri.: legs, butt
- Wed. / Sat.: abs
- Sunday: rest
Hitting muscles once a week is fairly inadequate. At least 2-3x a week is ideal based on muscle protein synthesis requirements.
Thanks, I meant to imply Monday AND Thursday, not Monday OR Thursday, et al.
And I clicked through your link and will check it out more thoroughly, but it is comprehensive as you suggested, so I haven't had a chance to sort out all the programs yet.0 -
Thanks for all the helpful input!
What do y'all do? Is the example below an OK starting place for machine training?- Mon. / Thurs.: arms, shoulders, chest
- Tues. / Fri.: legs, butt
- Wed. / Sat.: abs
- Sunday: rest
Hitting muscles once a week is fairly inadequate. At least 2-3x a week is ideal based on muscle protein synthesis requirements.
Thanks, I meant to imply Monday AND Thursday, not Monday OR Thursday, et al.
And I clicked through your link and will check it out more thoroughly, but it is comprehensive as you suggested, so I haven't had a chance to sort out all the programs yet.
We can definitely point you in the right direction. Do you have goals outside of just fat loss? Any long term focus areas?
Just keep in mind, that average person spins their wheels with poorly designed programs. Starting with something proven is going to be the best thing you can do.1 -
We can definitely point you in the right direction. Do you have goals outside of just fat loss? Any long term focus areas?
Just keep in mind, that average person spins their wheels with poorly designed programs. Starting with something proven is going to be the best thing you can do.- Fat loss
- Weight loss
- Health improvement
- Cardiovascular improvement (lower blood pressure)
- Improve endurance so I can do more cardio activities like running (I already love to dance)
- Get back down to my healthy size and shape
- Get my face to thin out to normal again (my face is heart-shaped and doesn't look like me when I'm carrying extra weight)
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We can definitely point you in the right direction. Do you have goals outside of just fat loss? Any long term focus areas?
Just keep in mind, that average person spins their wheels with poorly designed programs. Starting with something proven is going to be the best thing you can do.- Fat loss
- Weight loss
- Health improvement
- Cardiovascular improvement (lower blood pressure)
- Improve endurance so I can do more cardio activities like running (I already love to dance)
- Get back down to my healthy size and shape
- Get my face to thin out to normal again (my face is heart-shaped and doesn't look like me when I'm carrying extra weight)
Ideally, I'd start with a full body routine 3days a week, incorporate cardio, have a moderate deficit and adequate protein.0 -
Thanks very much!
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Thanks for all the helpful input!
What do y'all do? Is the example below an OK starting place for machine training?- Mon. / Thurs.: arms, shoulders, chest
- Tues. / Fri.: legs, butt
- Wed. / Sat.: abs, back
- Sunday: rest
Get on an established program. Free weights>machines.
Id recommend strong lifts 5x50 -
I agree with all the other posters. You need days in between to recover and let your muscles heal when your lifting weights your breaking down muscle tissue and it has to rebuild itself.
As far as my workout I'm currently doing P90X by Tony Horton. it's a great workout and you're working different muscle groups different days but when you really start to analyze how his program works it's multifaceted. Just to put things in perspective the day I do plyometric, jump exercises, besides work in my legs it's also a kick-*kitten* cardio routine0 -
"New Rules of Lifting for Women" has a great program that increases in difficulty as you increase your strength, plus advice on cardio. I really liked it, once upon a time when I was able to get to the gym.0
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You want machine training?
Lyle McDonald has a basic machine program here: http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
I'd highly recommend reading the entire series, but you could probably just read that page and get started.
Solid recommendation - both on the routine, and on reading the entire series of articles.0 -
comeonnow142857 wrote: »Yes, but I would avoid the burn and focus on greasing the groove with light - moderately heavy sets and focus on getting very, very controlled and good at the movements. You don't want to wear your little shoulder muscles out by training them to exhaustion on a daily basis! Having a fresh, well trained front deltoid that feels ready to take on the daily routine when your rotator cuff is getting whittled away will beg for an injury!
Training everyday can be an excellent strategy if you avoid muscular exhaustion and focus on skill. You have to be especially careful when shoulders and the lower back are involved. If in doubt about greasing the groove safely, 3 days a week is a good foundation for most goals.
this sounds like good advice to me. if i were doing it every day, i'd try to at least alternate push and pull moves, and/or horizontal-vertical plane. overuse does come quickly with shoulder muscles, and it's really worthwhile to keep the 'three dimensions' idea in mind if you're working on them.
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Thanks, everyone!0
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