(Closed) Any bees who lift!

posted 4 years ago in Fitness
Post # 2
Member
443 posts
Helper bee
  • Wedding: October 2016

alexandraf:  My schedule is the same every week.

Monday – Chest/back

Tues – Legs

Wed – all core (not just abs….low back, sides, etc)

Thurs. Triceps, Biceps, Shoulders

Friday – Legs

Saturday – Core again (I’m not always consistent with Saturdays though….I usually get outdoors and try to do some type of exercise since it’s my only free day to get out. Hiking, walking, biking, etc)

But I will tell you that while the focus is on those muscle groups, there are exercises that work more than that specific muscle. It’s always good to throw in some exercises that will work your whole body and cardio. Burpees, jumping rope, etc. So usually each day will include something like that so all my muscles are being incorporated.

 

If you’re not seeing results in your arms and you want to build muscle (It seems like you’re already lean since you said they were skinny and shapeless), I’d go heavier in your weight. At your last rep you should literally barely be able to get the weight up. If you stick with lighter weights or the same weight you’ve been doing, you won’t see much muscle gain. Really challenge yourself with a heavier weight in the areas you want to see muscles getting bigger.

Post # 3
Member
1688 posts
Bumble bee
  • Wedding: September 2016

Jillian Michaels is my homegirl. I do the second half of her Body Revolution workouts (ie. starting at workout 7-8 for two weeks, then 9-10, then 11-12, and again back to 7 and 8…). Over and over again. The workouts are fast paced and get a ton of work in with minimal time spent, and they stay interesting. It works by doing ‘front of the body’ on day 1, ‘back of the body’ on day 2, cardio on day 3, then repeat until you’ve done each workout four times.

Post # 4
Member
1450 posts
Bumble bee
  • Wedding: May 2016 - St. John\'s Lutheran Church

My training split is as follows:

Biceps/Triceps

Legs

Back

Shoulders

Legs again

Chest

 

I’d say that if you want your arms to grow, you should actually consider a 3-day split: Day 1 chest/triceps, Day 2 back/biceps, Day 3 legs/shoulders. I’ve read that muscle can start deteriorating within 72 hours, so working every muscle group twice a week will keep the growth continuous.

You’re also going to have to eat more to gain muscle. More protein especially.

Post # 5
Member
343 posts
Helper bee
  • Wedding: October 2014

alexandraf:  I just started working out with a trainer because I too am cardio queen and need someone to push me to lift. He’s had me cut WAY back on my cardio (no more long runs… walking/swimming/cycling or sprints allowed on active rest days)

Monday: legs/glutes 

Tuesday: back/chest

Wednesday: active rest

Thursday: legs/glutes

Friday: back/shoulders

Saturday/Sunday: active rest

Post # 6
Member
234 posts
Helper bee
  • Wedding: May 2017

But it could also be how heavy you’re lifting that you aren’t seeing results.  My muscle groups are targeted more than once a week because for every exercise, you’re targeting a secondary muscle.

Monday:  cardio

Tuesday:  rest

Wednesday: biceps, triceps, shoulders

Thursday: legs, back

Friday:  rest

Saturday: cardio, core, chest

Sunday: legs, biceps, triceps, shoulders

Post # 7
Member
131 posts
Blushing bee
  • Wedding: September 2016

I do a 3 day split, back and bi, chest and tri, then legs. I do one of the big lifts each day (overhead press, bench press, squat, deadlift) and then have fun with the accessory lifts.

Yesterday I had a new PR of 225 pounds on my deadlift!!! My prior was a 200 pound PR so I couldn’t believe I could do that much, I think doing it barefoot helped.

Overhead press has worked wonders for my arms and shoulders, and honestly I’ve always had a butt but the deadlifts have made it soooooo much rounder and firmer and it sticks out more! I’m bulit like a more muscular nicki minaj now lol

 

Post # 8
Member
80 posts
Worker bee

This is what I do:

Monday: Legs

Tuesday: Arms, shoulders

Wednesday: Abs, back

Thursday: Rest

Friday: Legs

Saturday: Arms, shoulders, back

Sunday: Rest

I would advise making sure you get enough protein and healthy fats as well as lifting heavier weights if you aren’t seeing results. Try to change it up as well – do bodyweight exercises some days, free weights or machines on others. 

The topic ‘Any bees who lift!’ is closed to new replies.

Find Amazing Vendors