Is Working every muscle group once enough?

GirlVersusFat
GirlVersusFat Posts: 31 Member
edited December 19 in Health and Weight Loss
Like I do Back, shoulders, chest, legs, Calf, Triceps, biceps, and abs 3 days a week I only do one workout for each muscle group. My goal is to build strength and muscle, while still losing weight. I just really want to know if what I'm doing is enough to gain muscle?

P.S I'm currently lifting 10lb dumbbells I plan to go up 5lbs every 20 days until I get a barbell

Replies

  • TrishSeren
    TrishSeren Posts: 587 Member
    When you say one workout, do you mean you focus on one muscle group each workout (eg Mon: back and shoulders, Weds: legs and butt etc) or you only do one movement for each muscle group every time you work out? (eg: a full body workout 3 x a week).

    Muscle gain comes from eating in a surplus rather than a calorie deficit. So if you are eating in a deficit the answer is no, you wouldn't gain muscle but you will strengthen and maintain the muscle you already have.
  • sijomial
    sijomial Posts: 19,809 Member
    As a beginner (I assume) that's probably a really, really inefficient workout although it's hard to decipher what you are actually doing (listed 8 body parts but you say you are only hitting each muscle group once?) .
    Loads of what (I assume) are isolation lifts when you should be focussing on compound lifts and you could more than likely hit each muscle group 3 times a week with a properly structured workout.

    Pick a program designed by someone who knows what they are doing and you will progress far better.

    Gaining strength is easy as a beginner - you will more than likely progress to a degree doing just about any old random collection of exercises (nowhere near optimally though), actually adding significant amounts of muscle in a deficit is hard even with a good program.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    GirlVersusFat wrote: »
    Like I do Back, shoulders, chest, legs, Calf, Triceps, biceps, and abs 3 days a week I only do one workout for each muscle group. My goal is to build strength and muscle, while still losing weight. I just really want to know if what I'm doing is enough to gain muscle?

    P.S I'm currently lifting 10lb dumbbells I plan to go up 5lbs every 20 days until I get a barbell

    I'd find a full body routine to do 3 x a week personally.
  • Teabythesea_
    Teabythesea_ Posts: 559 Member
    You can't really "plan" to increase weight on a schedule. It's all about what your physically capable of doing as your lifts progress. With that being said you would benefit way more from a structured lifting program. Theres a list on here and I'd link it but I'm on my phone, maybe someone else will.

    As far as your goal of losing weight and gaining muscle at the same time, generally speaking those are two seperate goals that require seperate processes, with some exceptions. While you can gain some muscle as a beginner it will slow down and at that point you'd be better off either recomping or doing a cutting/bulking cycle.
  • Cahgetsfit
    Cahgetsfit Posts: 1,912 Member
    I'm assuming you are doing full body workout 3x per week and doing one exercise per muscle group, so for example you are doing: lat pulldowns, side raises, dumbbell presses, something for the legs like a squat, tricep extensions, bicep curls and then some crunches? Is that what you mean?

    Anyway, if you want to do full body workout 3x per week that is fine, but make sure you are following an actual plan written by someone who knows what they are doing. You wouldn't do the same exercises each day, they would be 3 different sets of exercises each session. That will give you a more rounded routine.

    You will get newbie gains and then maintain them until you lose the weight. After you finish losing what you want to lose you can work on getting bigger by running a bulk or recomp as mentioned above.

    Good luck!
  • GirlVersusFat
    GirlVersusFat Posts: 31 Member
    Well this is the program I've been doing its basically a copy of the MS dumbbell program I just put it in an app and added a few things because I felt like I wasn't doing enough the 3 days are different I just didn't upload the 3rd day



    y3fgbdjgcpip.png


    nu5xzo2o8lei.png
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
This discussion has been closed.

Categories