I've been blessed with good leg genetics but my arms are completely out of proportion in comparison. Because of this I was planning on doing cable work for my triceps and biceps every second day for the next month.
Am I opening myself up to a potential injury by doing this? I was planning on doing cable work for my triceps and biceps every second day for the next month. As a beginner you have a much quicker adaptation to activity then an intermediate or advanced lifter, so to that end this is an appropriate strategy, but with one caveat: time between workouts is not the only factor that affects your recovery.
Other factors in recovering include getting hours of sleep, eating enough to fuel your increase in activity, eating healthy, staying hydrating, and lifting only what your muscles can support i. If you do all of these things, then yes, an every other day arm workout would work. Imbalanced routine: You need to balance out opposing muscle groups that are worked out in order to avoid created muscle imbalances. Since your program balances bicep and tricep work, you aren't at risk here an at risk example would be someone doing a lot of chest exercises like bench press that doesn't work the upper back to balance it out.
Improper form: Make sure you have proper form in all of your exercises. This is especially prevalent with the bicep curls exercise, where people seemingly always cheat to get extra reps or extra weight that they shouldn't be lifting. Make sure you review proper form for all of your exercises, and use multiple sources for each exercise to make sure that you don't get any bad or incomplete information. Overtraining: Injuries from overtraining fall into three subcategories: lifting too heavy, getting too little recovery, or exercising too frequently,.
The first issue you can avoid by only lifting as much weight as you can do with proper form and should the form break, put the weight down. The second issue you can avoid by following my instructions in the first paragraph for getting adequate recovery.
The final issue is probably what you are most at risk for, and that is something you will just have to listen to your body on. Sign up to join this community. The best answers are voted up and rise to the top. Stack Overflow for Teams — Collaborate and share knowledge with a private group. Smooth muscles control involuntary functions like constricting your blood vessels. Skeletal muscles are the muscles that you target in the gym that help your body move.
They make up about 40 percent of your body weight. Few exercises truly isolate only one muscle group. For example, the biceps curl is one of the most common exercises to strengthen the biceps in the front of your upper arm. However, several other muscles also help your body flex at the elbow including brachialis, which is beneath your biceps , and brachioradialis, which is a large muscle in your forearm.
Other stabilizer muscles need to brace your shoulder and core so you can efficiently lift the weight. When designing your program, you may find some exercises fit into more than one category. You may want to experiment with a few different pairings until you find one that works best for you. Many people find it helpful to pair muscle groups that are close together.
For instance, you may want to pair your shoulders and arms together since many exercises, such as rows, use both body parts.
The primary benefit of splitting different muscle groups onto different days is your ability to give each muscle more rest. For example, squatting uses your:. The American Heart Association recommends taking at least two days between lilting sessions to give your body time to recover. Many people find they like strength training three times a week. When you think of strength training, you may think you need dumbbells or barbells.
However, resistance training comes in many forms such as:. As you get stronger, you can lower the number of reps and increase the weight.
A personal trainer can show you how to perform exercises with proper technique so you can safely do them on your own later. Some people find hiring a personal trainer helps them stay motivated and makes working out more fun. There are many ways you can structure your weekly workout to get results.
The only reason that training every other day worked was because at first anything and everything is better than nothing. After your body adjusts however, you need to as well. What I realized first was that my overtraining was creating a catabolic environment. Yeah, it worked at first - but once my muscles were adjusted to lifting, change was needed. I realized that I also needed to change up exercises and how I lifted.
I always worked towards the higher end of the rep range reps. After researching, I discovered that muscle groups need at least 48 to 72 hours to recover and most people only need to work muscle groups once per week. I created my new training splits based on this knowledge and some experimentation.
If you want to prioritize a body part, put it towards the beginning of your weekly training split. For example, I lift back and biceps on Monday, my first day of training for the week.
Since I want to build impressive arms, I train biceps twice per week, but I do two different routines, and only after adequate days rest. On Monday, I lift heavy. I stay within a low rep range reps after a warm-up set of 12 reps.
I like to complete compound, mass building exercises first when my energy to lift heavy is the highest. I include two mass builders at the beginning of my workout. In my opinion, barbell curls are the king of big biceps. I do these every mass building biceps workout and I recommend using a cambered bar to relieve stress on the wrists.
I start my first heavy set at 10 reps to get the blood flowing. After 10 reps I load 20 or so more pounds on the bar and complete a set of 8 reps. I then proceed to add 10 to 20 pounds depending on how I feel and complete a set of 6.
0コメント