Hello,
I changed my workout plan since i was working each muscle 2 times per week from tuesday to sunday and i was reading in some posts that the muscle needs to rest, so i decided to workout 4 times per week doing 1 muscle per week here is what i have in mind to do:

Monday: Rest.
Tuesday: Chest. I do 4 excercices + Push-ups and Dips.
Wednesday: Back, Forearms and Trapezius. (4 on the back, 2 on the others)
Thursday: Abs & Cardio (50 minutes).
Friday: Bicep, Triceps and Shoulders. (4 on biceps and triceps and superset on the shoulders)
Saturday: Legs. (6 excercices)
Sunday: Abs & Cardio (50 minutes)

What i am looking for is to make my chest grow since i never had problems with any other body parts. Can anyone guide me with some exercices also with some critique?

Thanks, Dan.

(Btw since my main language is spanish if you dont understand something i will explain :P)

Hello,
I changed my workout plan since i was working each muscle 2 times per week from tuesday to sunday and i was reading in some posts that the muscle needs to rest

You can work the same muscle group repeatedly during a week. Full body plans are based on this idea and can be very effective, especially up through intermediate lifter level.

You just need to manage the workout and not overuse a movement pattern. So you'd have a workout with a upper horizontal push, upper horizontal pull, vertical push, vertical pull, and legs, but only one exercise per movement. Maybe an isolation movement or two at the end of the workout.

Doing this you'll develop work capacity to be able to make great gains this way.

Rest is important, but this whole idea that you can't work a muscle group more than once a week for most lifters isn't true.

There are different ways to skin the cats. :)

You can work the same muscle group repeatedly during a week. Full body plans are based on this idea and can be very effective, especially up through intermediate lifter level.

You just need to manage the workout and not overuse a movement pattern. So you'd have a workout with a upper horizontal push, upper horizontal pull, vertical push, vertical pull, and legs, but only one exercise per movement. Maybe an isolation movement or two at the end of the workout.

Doing this you'll develop work capacity to be able to make great gains this way.

Rest is important, but this whole idea that you can't work a muscle group more than once a week for most lifters isn't true.

There are different ways to skin the cats. :)

I didnt knew that, i was always using the same exercises and wasnt changing the movement pattern (i think i got used to it), i want to give myself more rest and also i will try to change the pattern of my routine every time that is needed.

Thanks alot.

Btw, whats the recommeded time to change the exercises?
Every week?

Have you ever tried a professional lifting plan? I don't know how experienced you are, but I found great benefit in Mark Ripptoes "Starting Strength" about 6 months into lifting. It taught me a lot. Usually people stick with a lifting plan for 2 or 3 months.

Btw, whats the recommeded time to change the exercises?
Every week?

When progress stops. As you get more advanced, you need to change more frequently I believe. I change mine every 2-3 weeks at times, every 4 weeks at others. You might go for longer.

I don't know how experienced you are, but I found great benefit in Mark Ripptoes "Starting Strength" about 6 months into lifting.

:tu:

Have you ever tried a professional lifting plan? I don't know how experienced you are, but I found great benefit in Mark Ripptoes "Starting Strength" about 6 months into lifting. It taught me a lot. Usually people stick with a lifting plan for 2 or 3 months.

No i have never tried a professional lifting plan i am checking right now Mark Ripptoes "Starting Strength" also i am reading about 5x5 and Max-OT, but i dont know is a different kind of training since i am used to make 7 - 12 reps, i have never tried 4 - 6 but it looks that it works i dont know if trying any of this traning. ><.

Thanks for response :P.

When progress stops. As you get more advanced, you need to change more frequently I believe. I change mine every 2-3 weeks at times, every 4 weeks at others. You might go for longer.



:tu:

K, i will try to change it every 2 - 3 weeks to change the pattern and dont let my muscles adapt to the exercise, btw i have 2 years working out, is not that much but i dont plan to stop going :P.

Thanks for your answers :P. Dan.