A simple question - UK-Muscle Body Building Community

Karl Sanders · 22-04-2006, 11:15 AM

When I tried muscle building in 2002 I was working my biceps every two or three days, which I now know was too much, my question is, is it really enough to work each muscle only once a week.
Take my biceps for example, I am planning on doing 7 sets of biceps exercises (8 reps per set) This 7 sets will be made up of 3 different types of bicep excercise: 3 sets of Barbell curls, 2 sets of dumbell curls and 2 sets of Hammer curls.
If I stick to this routine for my biceps and do it once a week (with as heavy a weight as I can manage) will this be eough to get good growth? Assuming I eat right, which I plan to.
I should point out that I only mention my bicep as an example, I will be working my other muscle in this same way (once a week per muscle)
Thanks

squat_this · 22-04-2006, 11:34 AM

Yes that will be absolutely fine. Simply put, to grow your muscles you need to shock them. This is done by making them work heavy loads. It is the intensity of a workout, not the length of it which determines muscle growth. That and eating/resting correctly as you mention. So shock each muscle group once a week, trying to add small increases in the amount you lift every week or two.
Plus, make sure you keep form or injury and no gains will be made.

Majesticpower · 22-04-2006, 12:11 PM

Quote:

Originally Posted by Karl Sanders

my question is, is it really enough to work each muscle only once a week.

Yes.

MP.

Karl Sanders · 22-04-2006, 01:35 PM

Thank you for clearing this up for me. I have another VERY important question, this is vital for me to know. I am starting my weigh regime on Monday and I am pathetically weak at present, I weight 138 pounds and I can only lift 20 pound dumbells at 8 reps per set, my question is, given that my muscles are so puny, should I work my way up to my max weight of 20 pound dumbells by doing a couple of weeks of lighter weight/more reps, or should I just go for it from the start and shock my tiny muscles?

Dudex · 22-04-2006, 11:43 PM

If you have not trained for a while I would reduce the weight and concentrate on correct form, since you may be a bit rusty, once you are satisfied with your form then begin adding weight to the bar/bumbell.
Another benefit would be to focus on 'feeling' the muscle contract, and since you have been off for a bit this would be easier working below your max.
So do 8x15-17lb as your sets and focus on form and contracting the target muscle. good luck man,

**Robsta** · 23-04-2006, 01:04 AM

I do 20 sets per muscle group, and 15 sets bi's and 15 sets tri's....not saying it's for everyone, but it sure works for me..

Majesticpower · 23-04-2006, 03:32 AM

Quote:

Originally Posted by Dudex

If you have not trained for a while I would reduce the weight and concentrate on correct form, since you may be a bit rusty, once you are satisfied with your form then begin adding weight to the bar/bumbell.
Another benefit would be to focus on 'feeling' the muscle contract, and since you have been off for a bit this would be easier working below your max.
So do 8x15-17lb as your sets and focus on form and contracting the target muscle. good luck man,

Agreed.

MP.

22-04-2006, 11:15 AM	#1 (permalink)
Karl Sanders Banned Join Date: Feb 2006 Posts: 44	A simple question When I tried muscle building in 2002 I was working my biceps every two or three days, which I now know was too much, my question is, is it really enough to work each muscle only once a week. Take my biceps for example, I am planning on doing 7 sets of biceps exercises (8 reps per set) This 7 sets will be made up of 3 different types of bicep excercise: 3 sets of Barbell curls, 2 sets of dumbell curls and 2 sets of Hammer curls. If I stick to this routine for my biceps and do it once a week (with as heavy a weight as I can manage) will this be eough to get good growth? Assuming I eat right, which I plan to. I should point out that I only mention my bicep as an example, I will be working my other muscle in this same way (once a week per muscle) Thanks

22-04-2006, 11:34 AM	#2 (permalink)
squat_this The legend that is LBND!!! Join Date: Jan 2006 Location: Surrey Posts: 1,350	Yes that will be absolutely fine. Simply put, to grow your muscles you need to shock them. This is done by making them work heavy loads. It is the intensity of a workout, not the length of it which determines muscle growth. That and eating/resting correctly as you mention. So shock each muscle group once a week, trying to add small increases in the amount you lift every week or two. Plus, make sure you keep form or injury and no gains will be made. __________________ Welcome to this thing of ours...a.k.a the UK-Muscle Mafioso Wasps - Premiership Champions '02-'03, '03-'04, '04-'05, '07-'08 Heineken Cup Winners - 2004, 2007

22-04-2006, 11:43 PM	#5 (permalink)
Dudex Gym Addict Join Date: Sep 2005 Posts: 120	If you have not trained for a while I would reduce the weight and concentrate on correct form, since you may be a bit rusty, once you are satisfied with your form then begin adding weight to the bar/bumbell. Another benefit would be to focus on 'feeling' the muscle contract, and since you have been off for a bit this would be easier working below your max. So do 8x15-17lb as your sets and focus on form and contracting the target muscle. good luck man, __________________ Lack of will power has caused more failure than lack of intelligence or ability.

22-04-2006, 01:35 PM	#4 (permalink)
Karl Sanders Banned Join Date: Feb 2006 Posts: 44	Thank you for clearing this up for me. I have another VERY important question, this is vital for me to know. I am starting my weigh regime on Monday and I am pathetically weak at present, I weight 138 pounds and I can only lift 20 pound dumbells at 8 reps per set, my question is, given that my muscles are so puny, should I work my way up to my max weight of 20 pound dumbells by doing a couple of weeks of lighter weight/more reps, or should I just go for it from the start and shock my tiny muscles?

23-04-2006, 01:04 AM	#6 (permalink)
Robsta UK-Muscle Moderator Join Date: Oct 2005 Location: In The Shire Posts: 5,326	I do 20 sets per muscle group, and 15 sets bi's and 15 sets tri's....not saying it's for everyone, but it sure works for me..