How many days a week should i hit the gym?
Ashlove5
Posts: 152 Member
Hello to all the gym people , i am trying to work on my arms , chest and butt so how many days should i go to the gym to tone up my body? I was thinking like 3 days because i also workout at home sometimes in my stationary bike. Is 3 days enough to go and tone up your body ? Ps if you have any special work outs you like to do for the cheat and butt area please let me know !
2
Replies
-
Better to follow a structured program than random exercises.6
-
Hello to all the gym people , i am trying to work on my arms , chest and butt so how many days should i go to the gym to tone up my body? I was thinking like 3 days because i also workout at home sometimes in my stationary bike. Is 3 days enough to go and tone up your body ? Ps if you have any special work outs you like to do for the cheat and butt area please let me know !
full body 3 x a week would be a good starting point, pick a program:
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
do a bit of cardio as well, whatever you enjoy4 -
This is from the Center for Disease Control:
Key Guidelines for Adults
• Adults should move more and sit less throughout the day. Some physical activity is better than
none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain
some health benefts.
• For substantial health benefts, adults should do at least 150 minutes (2 hours and 30 minutes) to
300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150
minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an
equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic
activity should be spread throughout the week.
• Additional health benefts are gained by engaging in physical activity beyond the equivalent of
300 minutes (5 hours) of moderate-intensity physical activity a week.
• Adults should also do muscle-strengthening activities of moderate or greater intensity and that
involve all major muscle groups on 2 or more days a week, as these activities provide additional
health benefts.
As far as resistance work, concentrate on compound movements, things like squats, deadlifts, lunges, rows, pullups and presses to get the most from your exercise time. As recommended you should work major muscle groups at least 2X a week (could be 2 or 3 full body workouts) or some sort of split where you are doing resistance work on different days for different body parts (i.e, 4X a week doing upper body and lower body 2X weekly).
Best of luck.2 -
Theoldguy1 wrote: »This is from the Center for Disease Control:
As far as resistance work, concentrate on compound movements, things like squats, deadlifts, lunges, rows, pullups and presses to get the most from your exercise time. As recommended you should work major muscle groups at least 2X a week (could be 2 or 3 full body workouts) or some sort of split where you are doing resistance work on different days for different body parts (i.e, 4X a week doing upper body and lower body 2X weekly).
Best of luck.
Just one little thing to add here. The reason to not train the same muscle groups on consecutive days is big. When it comes to strength training, recovery is where the magic is. Once you stress a muscle, it needs to recover in order to adapt. It's not the stress itself that makes the difference, it's the adaptation - which requires recovery - generally at least 48 hours. 2-3 times per week if you're doing full body is a good start (recommended if you are a novice) for strength training. If you are doing a "split", train different muscle groups on consecutive days.
My own preference: do compound lifts, as @Theoldguy1 says. They'll work multiple muscle groups at once.
OP, from your post, I assume you are trying to shape your body. Resistance training is the ticket - provided your nutrition is in line. I didn't see any mention of that, so hopefully you have that part set up.6 -
People are saying follow a specific workout program so where do i get one ? I workout on my own in my local gym with no trainer.Silentpadna wrote: »Theoldguy1 wrote: »This is from the Center for Disease Control:
As far as resistance work, concentrate on compound movements, things like squats, deadlifts, lunges, rows, pullups and presses to get the most from your exercise time. As recommended you should work major muscle groups at least 2X a week (could be 2 or 3 full body workouts) or some sort of split where you are doing resistance work on different days for different body parts (i.e, 4X a week doing upper body and lower body 2X weekly).
Best of luck.
Just one little thing to add here. The reason to not train the same muscle groups on consecutive days is big. When it comes to strength training, recovery is where the magic is. Once you stress a muscle, it needs to recover in order to adapt. It's not the stress itself that makes the difference, it's the adaptation - which requires recovery - generally at least 48 hours. 2-3 times per week if you're doing full body is a good start (recommended if you are a novice) for strength training. If you are doing a "split", train different muscle groups on consecutive days.
My own preference: do compound lifts, as @Theoldguy1 says. They'll work multiple muscle groups at once.
OP, from your post, I assume you are trying to shape your body. Resistance training is the ticket - provided your nutrition is in line. I didn't see any mention of that, so hopefully you have that part set up.
2 -
People are saying follow a specific workout program so where do i get one ? I workout on my own in my local gym with no trainer.Silentpadna wrote: »Theoldguy1 wrote: »This is from the Center for Disease Control:
As far as resistance work, concentrate on compound movements, things like squats, deadlifts, lunges, rows, pullups and presses to get the most from your exercise time. As recommended you should work major muscle groups at least 2X a week (could be 2 or 3 full body workouts) or some sort of split where you are doing resistance work on different days for different body parts (i.e, 4X a week doing upper body and lower body 2X weekly).
Best of luck.
Just one little thing to add here. The reason to not train the same muscle groups on consecutive days is big. When it comes to strength training, recovery is where the magic is. Once you stress a muscle, it needs to recover in order to adapt. It's not the stress itself that makes the difference, it's the adaptation - which requires recovery - generally at least 48 hours. 2-3 times per week if you're doing full body is a good start (recommended if you are a novice) for strength training. If you are doing a "split", train different muscle groups on consecutive days.
My own preference: do compound lifts, as @Theoldguy1 says. They'll work multiple muscle groups at once.
OP, from your post, I assume you are trying to shape your body. Resistance training is the ticket - provided your nutrition is in line. I didn't see any mention of that, so hopefully you have that part set up.
i posted a link, upthread4 -
Whatever you can do is good honestly. I’ve seen recommendations to work out every other day when starting out so as to prevent injury and warm yourself up to the point where you can go more frequently. I try to go at least 5 times a week but sometimes I go less and sometimes I go twice in a day, depending on schedules. I also make sure not to work the same muscle group twice in a row with the exception of cardio which I do everyday. I’m no expert but if you need advice maybe consult your physician. The above works for me.
1 -
This content has been removed.
-
This content has been removed.
-
This was posted up thread...I'll post again. Lots of good programs in here
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
My wife started with New Rules of Lifting for Women. The program is pretty decent, but the read is really good for a novice female lifter. It dispelled a lot of myths my wife held in regards to females and lifting weights. It also told her what she was doing and why she was doing it and gave her a program to follow so she could just go into the gym and work and not think about it.2
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.7K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 23 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions