Why you may be doing too much work for some bodyparts and hindering your gains

 I want you to think about your routine.   You may very well be training certain areas way more than you realize. There are many ways to set up a routine, 1 day a week per bodypart, 2 days …3 days , etc. I will use typical bodybuilding programs as an example here.  Say you are doing Back and biceps on Monday, Chest, Shoulders, and Triceps on Tuesday,  Legs on Wednesday. You are on a 2 times per week bodypart rountine.  If you do bent over rows, T-bar, a form of deadlifts as part of your back routine on Monday,  If you do standing barbell or dumbell presses as part of your shoulder routine on Tuesday and you do a form of squats on your leg day on Wednesday, guess what?  You have trained your glutes, quads, hamstrings, spinal errectors, obliques, abdominals, and upper back muscles 3 times in 3 days and that means you are training these muscles 6 days a week on a 2 times per week split as described above.  Yes, all these muscles are heavily involved in all the above listed exercises.  If you say bent rows are for upper back, that is true…but  you are using your legs  , glutes, spinal errectors and abs when you do this lift, did you know that?   If you are doing this or something similar you need to rethink your routine.  I am just using the above as an example.  It has nothing to do with any recommendations on number of days to train or how to train.

About Rick Lange

My goal is to give out training advice that has helped me tremendously. I am 54 yrs old and have been training almost all my life. Weight training...bodybuilding, and powerlifting have been my focus. I ventured into cycling, road and mountain biking and triathlon for a while. Lost lots of weight in order to make myself competitive. Then decided to come back to my roots....weight training. I have a very athletic background, having participated in football, baseball and track in my school days. I am very proud of my accomplishments racing motocross and jet skiis. Also ejoyed windsurfing , kayaying, water skiing and snow boarding/skiing as well. Rick Lange
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