Work Out Every Day or every other day?

[vg19]

hey,

i got a small workout bench at home. Right now, Im trying to work out my upper body. Every other day I do around 30 to 45min (benchpress, lat bar pull down, and just some dumbell bicep curls)

You can see Im not doing too much. Is it okay to work out everyday?

[chatbox]

Every other day for the same muscle group.
Or everyday if the muscle groups are different.

[B40]

Try alternating upper and lower body every other day.

[eelfliw]

Depending on what your goal is and how much weight weight you work with, you can either do it every day or take 1 - 2 days off inbetween.

If you're after light toning of the muscles, you can do it every day as long as you don't use too much weight and you do many sets/reps.

If you're after bulking up, then take a day or two break in between. You're probably doing fewer reps (8 or 10) with very heavy weights (80% of your max) and do enough sets until failure (ie. muscle seizes).

When you're bulking up, what you're actually doing is making micro tears in your muscle fibres. When these tears heal, the new muscles are bigger than the muscle fibre that was torn. So you'll need a day or two for the muscle to grow back.

[xanatos]

Definitely I think you can workout everyday, as long as you listen to your body.

Certain activities are more injury prone (such as running), so yeah listen to your body.

But definitely I think its important to balance weight training and cardio.

I always find it impressive how many guys work up the motivation to spent countless hours at a gym, but really don't pay any attention to cardio... I think cardio does MUCH more for overall health, and will only grow more important as we grow up.

[cipher]

I run every day except on Monday when I take a rest. I alos go to the gym 6 times a week.

Mon - Arms
Tues - Chest
Weds - Shoulders
Thurs - Legs
Fri - Back
Sat - deadlifts and then stair climber for an hour

[Hugh Grant]

I run every day except on Monday when I take a rest. I alos go to the gym 6 times a week.

Mon - Arms
Tues - Chest
Weds - Shoulders
Thurs - Legs
Fri - Back
Sat - deadlifts and then stair climber for an hour

You run AND lift weights 6 days a week :?: :!: Are you a professional athlete?

[Hugh Grant]

I need 3-4 days after a workout for my muscles to repair. Is this normal?

[mtevel]

I need 3-4 days after a workout for my muscles to repair. Is this normal?

ya , i think so ... do cardio in between ... or other muscle groups

[KennyX]

I run every day except on Monday when I take a rest. I alos go to the gym 6 times a week.

Mon - Arms
Tues - Chest
Weds - Shoulders
Thurs - Legs
Fri - Back
Sat - deadlifts and then stair climber for an hour

You do Legs and Back workouts on consecutive days? And then deadlifts (which is a back workout, unless they're stiff legged) the next day?

[KennyX]

I always find it impressive how many guys work up the motivation to spent countless hours at a gym, but really don't pay any attention to cardio... I think cardio does MUCH more for overall health, and will only grow more important as we grow up.

Cardio isnt really all that important.

As long as you eat right, and workout right, cardio isnt really a necessity. And how does cardio do 'MUCH' more for overall health?

[B40]

You do Legs and Back workouts on consecutive days? And then deadlifts (which is a back workout, unless they're stiff legged) the next day?

I see nothing wrong with that. Deadlifts are for your lower back and he's probably working out his upper back and lats the day before. It's doable.

[B40]

Cardio isnt really all that important.

As long as you eat right, and workout right, cardio isnt really a necessity. And how does cardio do 'MUCH' more for overall health?

You have no clue what you're talking about do you? Cardio and warming up is very important for your workouts and overall health.

[KennyX]

You have no clue what you're talking about do you? Cardio and warming up is very important for your workouts and overall health.

Where exactly did I say that warming out before workouts wasnt important? And by cardio, I was assuming he was talking about running, etc...

In that case, no I dont think it's a necessity if you're working out hard already.

But then again...I guess I have no idea what Im talking about. So B40, why not educate me since you're so smart? Tell me what you get out of running, etc... that you wont get out of normal workouts (free weights, etc...)?

[B40]

But then again...I guess I have no idea what Im talking about. So B40, why not educate me since you're so smart? Tell me what you get out of running, etc... that you wont get out of normal workouts (free weights, etc...)?

Well one thing is the same endorphins. You'll also get a better work out for your heart and lungs than you would from free weights.

[KennyX]

Running will definately give you a good workout for your heart, but you can also get a great workout doing supersets or HIT.

Training with weights boosts your metabolism in a number of ways. Weight training itself has been shown to increase exercise post oxygen consumption (EPOC) - in other words, your metabolism may be raised for hours or even days after the session.

[B40]

Running will definately give you a good workout for your heart, but you can also get a great workout doing supersets or HIT.

Training with weights boosts your metabolism in a number of ways. Weight training itself has been shown to increase exercise post oxygen consumption (EPOC) - in other words, your metabolism may be raised for hours or even days after the session.

Yeah, I'm not saying running is better than weight training, they're both different and each one has it's own benefits and drawbacks.

Weight training is better for increasing metabolism and cardio is better for working out your heart and lungs.

But they're both important IMO.

[cipher]

You run AND lift weights 6 days a week :?: :!: Are you a professional athlete?


Nope. Not a pro athlete at all. Just part of my daily routine to keep fit. I run marathons every year. I weight train to help with the marathons...not to get big. I weigh 137lbs, 5'8" and 6% bodyfat. I can only bench 225 at most, so that should give you an idea of what I'm like.

[cipher]

Tell me what you get out of running, etc... that you wont get out of normal workouts (free weights, etc...)?

1) A resting heart rate of 45 beats per minute (for me at least).

2) Running is an aerobic workout while weights is mostly anerobic. They work different systems.

3) Despite what some people think, running works out the heart muscle and lungs much better than pumping iron.

4) Running keeps the arteries elastic.

5) Running burns the most number of calories of any activity.

[Mintmaster]

5) Running burns the most number of calories of any activity.
I thought it was swimming. <shrug>

[Mintmaster]

I need 3-4 days after a workout for my muscles to repair. Is this normal?
I think it just depends on how hard you train.

I used to do the same workout every other day. Now each body part is once a week, and sometimes my muscles are worn out for 3 or 4 days. I just try to arrange my workout so that the part that's stiff isn't needed. Sort of hard to do sometimes.

[picco_savage]

I run every day except on Monday when I take a rest. I alos go to the gym 6 times a week.

Mon - Arms
Tues - Chest
Weds - Shoulders
Thurs - Legs
Fri - Back
Sat - deadlifts and then stair climber for an hour

ditto...best way...my brother does the same thing...and hes a freekin monster.

[picco_savage]

Nope. Not a pro athlete at all. Just part of my daily routine to keep fit. I run marathons every year. I weight train to help with the marathons...not to get big. I weigh 137lbs, 5'8" and 6% bodyfat. I can only bench 225 at most, so that should give you an idea of what I'm like.

6%? is the machine you used accurate? that is a little too little

[gretzky99]

I run every day except on Monday when I take a rest. I alos go to the gym 6 times a week.

Mon - Arms
Tues - Chest
Weds - Shoulders
Thurs - Legs
Fri - Back
Sat - deadlifts and then stair climber for an hour

Alright, don't take this the wrong way cipher, but from looking at your workout schedule I must ask you this........Do you have much of a social life?
You said you were a marathon runner, so I assume you run probably like 2 hours a day, correct? And you said you run everyday from Tuesday to Sunday plus you go to the gym Monday to Saturday. Sunday is the only day you take a break.

So I assume your workout is something like this :

Sunday-<<rest>>
Monday-1 hr Arms
Tues - 2 hrs Running; 1 hr. Chest
Weds - 2 hrs Running; 1 hr. Shoulders
Thurs - 2 hrs Running; 1 hr Legs
Fri - 2 hrs Running; 1 hr Back
Sat - 2 hrs Running; 1 hr deadlifts; 1 hr stair climber

That's quite a demanding workout schedule. Especially Thursday to Saturday--continuous long-distance running, plus a workout on the legs with weights, plus deadlifts, plus the stair climber plus a back workout! Must put a lot of strain on your legs and lower back.
Do you work? How do you find the time to do all that in a day especially if you work? I go to work plus workout 3-4 times per week, which I find is perfect because I still have time to do other things during the week like shop, hang out with my better half, movies, tv, internet etc....
So again, not to be mean or anything, but is your social life suffering (non-existent social life?) because of your hectic workout schedule? Do you have a girlfriend?

[daimien]

I never run for 2 hours and I will never ever push 1 body muscle for 1 hour. That's just crazy. Remember, less is better.

So again, not to be mean or anything, but is your social life suffering (non-existent social life?) because of your hectic workout schedule? Do you have a girlfriend?
whatever he does with his time is none of your business. If you have a good schedule and a workout routine then that's perfect. I don't see the need of asking if he has a GF.

[cipher]

Alright, don't take this the wrong way cipher, but from looking at your workout schedule I must ask you this........Do you have much of a social life?
You said you were a marathon runner, so I assume you run probably like 2 hours a day, correct? And you said you run everyday from Tuesday to Sunday plus you go to the gym Monday to Saturday. Sunday is the only day you take a break.

So I assume your workout is something like this :

Sunday-<<rest>>
Monday-1 hr Arms
Tues - 2 hrs Running; 1 hr. Chest
Weds - 2 hrs Running; 1 hr. Shoulders
Thurs - 2 hrs Running; 1 hr Legs
Fri - 2 hrs Running; 1 hr Back
Sat - 2 hrs Running; 1 hr deadlifts; 1 hr stair climber

That's quite a demanding workout schedule. Especially Thursday to Saturday--continuous long-distance running, plus a workout on the legs with weights, plus deadlifts, plus the stair climber plus a back workout! Must put a lot of strain on your legs and lower back.
Do you work? How do you find the time to do all that in a day especially if you work? I go to work plus workout 3-4 times per week, which I find is perfect because I still have time to do other things during the week like shop, hang out with my better half, movies, tv, internet etc....
So again, not to be mean or anything, but is your social life suffering (non-existent social life?) because of your hectic workout schedule? Do you have a girlfriend?

My runs on the weekdays are about an hour to an hour and 20 minutes (7 to 10 miles). My Sunday run is 3+ hours when I go for about 22 miles. My weekly mileage is about 65 to 70 miles of running. My weight workouts are about 45 minutes. I do my workouts right after work (it's along the way to home) and on the weekends I do it first thing in the morning. So I do have a social life on the weekends. My girlfriend will sometimes run with me, but I have to slow down for her. I don't have any problems with injuries or strain. Your body adapts by getting stronger.

[cipher]

6%? is the machine you used accurate? that is a little too little


I don't use a machine. I use calipers which are more consistent and somewhat more accurate than a machine like a scale. Think about it...I'm 5'8" and my weight is around 137lbs. Most people around my height weigh 10 to 20 lbs more and those are the fit people. If you check around you find that most runners who put in 70 mile per week are usually pretty lean.

[H2O Boy]

And by cardio, I was assuming he was talking about running, etc...

In that case, no I dont think it's a necessity if you're working out hard already.
This is absolutely wrong - weight training will never provide you the cardiovascular conditioning that you would get from cardio (by definition). Partial reasoning is that lifting weights you will never get your heart rate in the 65%+ region of ones max heart rate. Weight training will improve your power and strength, however cardiovascular health and endurance by means of cardio is equally important.

Running will definately give you a good workout for your heart, but you can also get a great workout doing supersets or HIT.

Training with weights boosts your metabolism in a number of ways. Weight training itself has been shown to increase exercise post oxygen consumption (EPOC) - in other words, your metabolism may be raised for hours or even days after the session.

If you're talking about HIIT (High Intensity Interval Training), it's a cardio activity. Essentially, this method involves alternating periods of hard/light activity... in the case of jogging, it would be jog, run, jog, run, etc.
This is a great fat burning technique that increases one's metabolic rate for sustained periods after the workout. This effects that you see from this are surely much greater than you would get from weight training alone.

On another note, has vg19 revisited this post at all? It seems as though his thread's been hijacked :)

[JAC]

Nope. Not a pro athlete at all. Just part of my daily routine to keep fit. I run marathons every year. I weight train to help with the marathons...not to get big. I weigh 137lbs, 5'8" and 6% bodyfat. I can only bench 225 at most, so that should give you an idea of what I'm like.
That's pretty good. When I was at my peak, I weighed 150lbs @ 5'9.5" and my max lift was ~200lbs with free weights.

[crazyboie]

hey,

i got a small workout bench at home. Right now, Im trying to work out my upper body. Every other day I do around 30 to 45min (benchpress, lat bar pull down, and just some dumbell bicep curls)

You can see Im not doing too much. Is it okay to work out everyday?

Hey vg19,
Even though you're not doing much, it's still important to give your body a break. One, it needs to heal. And two, it'll be difficult to stick to a routine if your plan is to go every day.

For most people, it's common to workout 3-5 times/week (though some prefer even more, kudos to you for such dedication). I personally workout 4 times/week with a little ab/cardio work on the side.

Typical week for me would be:
M - Rest
T - Chest
W - Back & Shoulders
T - Rest
F - Arms
S - Legs
S - Rest

Even if you're doing a full body workout in each routine, it's important to take rest days for proper healing. It all depends on your schedule and what you want to achieve though.

Hope this helps and Good luck!

[Mary]

Here's a training schedule/routine that works for many people and athletes that I've worked with.

Mon: Chest & Back
Tue: Legs & Abs
Wed: Off
Thu: Off
Fri: Bi's, Tri's, and Shoulders (Abs optional)
Sat: Off
Sun: Off

[KevC]

I do a full body workout every other day. Abs and cardio every day. Use compoound exercises. Keep each workout under an hour. I usually do:

-barbell bent-over row
-squat
-deadlift
-stiff-legged deadlift
-dumbell bench press
-standing dumbell press

That pretty much covers your whole body. Direct arm workouts aren't required, and if you really wanna do them, do them at the end. They're mostly iso exercises, and if you do my compound exercises properly, you wont have to work arms because they *will* be worked ;)