Review my at home workout.

[theblackkeys]

[ QUOTE ]
[ QUOTE ]

In order to build muscle, you need to break your workouts up a little more according to bodypart/muscle. You are overtraining by hitting the same muscle groups every other day.

[/ QUOTE ]

[ QUOTE ]

This used to be accepted as truth but it seems that it has been "disproved" or at least fallen out of favor. Almost all the popular strength programs recommended today use full body workouts multiple days a week. Starting Strength has you doing squats every training day (3 times a week).


[/ QUOTE ]

The first quote is true. The second is not. If you want to train at the intensity that is required to build quality muscle mass, then your muscles will need adequate time to recuperate. There is no competitive or serious bodybuilder who hits the same muscle group every other day. It has not been disproven and it is still accepted as truth by serious bodybuilders because it is still a fact.

[/ QUOTE ]
bleh, the first quote is definitely NOT true. Of course that is one method to gaining muscle, but it is certainly not the only way to do it. You don't need to rest a whole week to work a bodypart again, and just fyi your muscles really haven't recuperated after a week anyways.

Disproof by counterexample: madcow's 5x5 has you squatting multiple times a week, and is a great program to build muscle and strength.

EDIT: And another bit to add, Ronnie Coleman's wiki states that he uses a lot of simple compound movements, a little assistance, and rarely any machines. It's really hard to do squat, deadlift, powerclean, OHP, bench, row, etc and keep bodyparts separated in some kind of split. A lot of those exercises overlap.

[theblackkeys]

and here is a good link that touches on this subject.
http://www.elitefitness.com/forum/4658210-post234.html

[oneeyejak]

[ QUOTE ]
bleh, the first quote is definitely NOT true. Of course that is one method to gaining muscle, but it is certainly not the only way to do it. You don't need to rest a whole week to work a bodypart again, and just fyi your muscles really haven't recuperated after a week anyways.



[/ QUOTE ]

No one is saying to hit a muscle group only once a week.


If a muscle group is being trained with the intensity required to make gains in mass and strenght, then every other day is overtraining.

[Northern]

[ QUOTE ]
[ QUOTE ]
you'll only have access to lighter wieghts I would do in the area of 12 reps over 3+ sets.

[/ QUOTE ]
Don't do this. High reps increase muscle endurance but they don't increase muscle strength, mass or power (power = strength + speed). Get heavier weights or join a gym if you want to get stronger.

[/ QUOTE ]

Theres nothing wrong with high reps, it's a great way to train, it's just different. The reason why I said it is because look at his exercises, he has a dumbell set that's probably hte plastic weights filled with sand. With small weights what is the point of squatting 50lbs 5 times, do it 20 times so you can work the muscle.

I gave him what to do with what he's got. Rather than reword the FAQ I gave him something that he could use at home that involves compound exercises and a TBW.

[Wolfram]

Northern,

OP's question is quite clear,

[ QUOTE ]
Just started working out and trying to build muscle.

[/ QUOTE ]
[ QUOTE ]
Basically I'm wondering if this is a good workout for building muscle

[/ QUOTE ]

If he wants to build muscle he needs to lift heavy [censored]. He won't achieve that with his current program or equipment. It's true that there's nothing wrong with high reps, they just won't help him acchieve his goal.

[Brettster]

I have a full dumbell set with alot of heavy weights. Is it still possible to build muscle with just a dumbell set. Should I just lower my reps and add more weight. Right now I'm using 16lb dumbells with the current setup.

[oneeyejak]

[ QUOTE ]
Is it still possible to build muscle with just a dumbell set.

[/ QUOTE ]

Absolutely. Most lifts that can be done with a barbell can also be done with dumbells.

[theblackkeys]

[ QUOTE ]
[ QUOTE ]
bleh, the first quote is definitely NOT true. Of course that is one method to gaining muscle, but it is certainly not the only way to do it. You don't need to rest a whole week to work a bodypart again, and just fyi your muscles really haven't recuperated after a week anyways.



[/ QUOTE ]

No one is saying to hit a muscle group only once a week.


If a muscle group is being trained with the intensity required to make gains in mass and strenght, then every other day is overtraining.

[/ QUOTE ]
Point 1: I concede. I assumed you were in the hit a body part once a week camp.
Point 2: Working the same muscle 3 times a week is not overtraining if you take deloading weeks/periods, or are a beginner. Read my link on the 5x5 and I think you will be convinced. The exercise that works the most amount of muscles is done three times a week in that program.

[Thremp]

[ QUOTE ]
[ QUOTE ]
bleh, the first quote is definitely NOT true. Of course that is one method to gaining muscle, but it is certainly not the only way to do it. You don't need to rest a whole week to work a bodypart again, and just fyi your muscles really haven't recuperated after a week anyways.



[/ QUOTE ]

No one is saying to hit a muscle group only once a week.


If a muscle group is being trained with the intensity required to make gains in mass and strenght, then every other day is overtraining.

[/ QUOTE ]

You do realize that beginners can handle much higher intensity than experienced lifters, which is why Bill Starr's 5x5 and Starting Strength and other full body programs have become the preferred choice?

[oneeyejak]

[ QUOTE ]
You do realize that beginners can handle much higher intensity than experienced lifters

[/ QUOTE ]

That is one of the most ridiculous statements I have read in any of your posts. And believe me, there are a lot of ridiculous statements to chose from.