2equis Posted September 30, 2004 Share Posted September 30, 2004 After a 10 year hiatus I started working out again. I am alternating a "leg" "core" and "upper body" (arms,chest,shoulders) workout so I am working the same group every 4th day plus about 40-60 minutes of cardio 3+ times a week. I am mixing it up the best I can to break up the routine and to attack muscles differently every time. How many times a week should I be working each group to see any benefit? Also - WTF is a skull crusher? - Terry Quote Link to comment Share on other sites More sharing options...
RodeRash Posted September 30, 2004 Share Posted September 30, 2004 Hitting the same muscle groups every 4th day allows pretty good healing time. But, that also sounds like a lot of gym time. It is easy to overtrain when you exercize every day. A "skull crusher" is a triceps exercize done with a barbell or an ez-curl bar. You lay on a bench. Start with your arms straignt up holding the bar overhead in a close grip (palms forward) then lower the bar to your forehead, then you use your triceps muscles to return the bar back to the starting point. Quote Link to comment Share on other sites More sharing options...
2equis Posted October 1, 2004 Author Share Posted October 1, 2004 Thanks! Like a french curl. I've been trying to take 2 days a week off to break it up a little and avoid overtraining. Also been doing some mountian biking on off days....light rides, just enough to get the blood going - a roadie friend told me very light rides (or exercise) helps to gets the blood pumping just enough to help repair the microperforations in muscle that occur after a heavy workout. Quote Link to comment Share on other sites More sharing options...
ExGem Posted January 6, 2005 Share Posted January 6, 2005 Just seeing this post now: What works for me: Back and biceps about every 4th day Chest and triceps about every 4th day. Shoulders thrown in with one of the above days depending on when I have the most time. You're a guy so you'll want to do a lot more shoulders than I bother with. Leg Day- this consists of working everything from glutes to calves. I like to do this twice a week if possible. Abs- two to three times a week Cardio- four times a week - 35 to 40 minutes on the eliptical machine. Changing the machine, or whatever you decide to do for cardiovascular exercise, every 3 weeks is better, I'm just limited because of back issues. It's usually 3 days in a row of working out and one day off, although I may just go in to do cardio and abs. I sometimes won't work out the entire weekend, but ideally I can get in one of the days. Of course, I haven't now worked out for 5 weeks since I discovered a herniated a disc in my back and it's making me very cranky! I'm just waiting to start some rehab. A "skull crusher" is a triceps exercize done with a barbell or an ez-curl bar. Huh. My friends call those Head-bangers. So, 2equis, how's the exercise going? Quote Link to comment Share on other sites More sharing options...
platnuumboy Posted May 5, 2005 Share Posted May 5, 2005 If you are concerned with overtraining or not enough healing time between routines. I use NO2 and Creatine and normal daily vitamin stack up daily. Once everything is balanced out, (usually about a week), you will notice increased healing and less fatigue. One warning is with this stack up you have to drink about two gallons of water a day to keep from cramping. Oh and one more thing. By increasing blood flow and water in muscles you walk around all stoked up a little longer. Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.