hey guys, i spend few hours reading up today on certain aspects of training. I have few questions that i would like opinions on, as i am about to begin my cycle very soon.

1. How often should I train muscle groups

2. How long should my work outs be

3. Is lifting more weight slower, better then lifting less weight faster.

4. What are some of the good warm ups/ stretches I can do before my work outs.

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Nothing to big, just need some more advice/opinions on these topics. Thanx

-Dem

Most people will say hit each muscle group once a week and doing exercise slowly and properly is better than fast reps.

bump... form is the most important. I train one part a week, as for over training listen to your body, heres some symtoms of overtraining

Washed-out feeling, tired, drained, lack of energy
Mild leg soreness, general achiness
Pain in muscles and joints
Sudden drop in performance
Insomnia
Headaches
Decreased immunity (increased number of colds, and sore throats)
Decrease in training capacity / intensity
Moodiness and irritability
Depression
Loss of enthusiasm for the sport
Decreased appetite
Increased incidence of injuries.
A compulsive need to exercise

alright what about

2. How long should my work outs be

4. What are some of the good warm ups/ stretches I can do before my work outs.


Should i work out 1-1hr 30 min? and what bout the warm ups?

i myself am always on the look out for new ways to train etc. i find the recovery from gear will allow most people to train for a little longer and train a muscle more frequently,
therefore training on an upper/lower split works well if most if you are not too advanced, or as i prefer a 3way split every other day, this allows me to train each muscle group every 5-6 days which seems to be optimal for 90% of people, if your goal is strength and mass, i still believe that training larger groups of muscle mass in one session is best for overall mass gains and keeping the body anabolic, so grouping 2-3 muscle groups together at one time and using compound exercises will spike the natural hormones needed for growth and stress the most amount of muscle mass, 5-6 day muscle splits work well for those who have been training for a number of years and need to blast each muscle intensly to trigger a response....i still only train a muscle 1-2 times a week tops but that works well for me, reducing the frequency can help with additional mass gains in some, as recovery is the most important aspect of your training, gear or no gear....

everyone is different, both in experience and genetically, your diet etc. will all dictate your training methods and frequency.....there is no one size fits all, just guide lines which most of us should abide by......

i never train more than 2 days on the trot but i feel even now i have worked up the ability to go all out for both of those sessions and require the extra days rest,

we sotra need to know your training experience really, but there are a few things you can be sure of, you will be anabolic pretty much all the time, rest is still neccisary, nutrition needs to be on-form, training for a little longer than usual and training a muscle more frequently is acceptable, its more a trial and error thing, you are learning all the time...

oh warm-ups are essential, 5-10mins on an exercise bike/tead mill or rower will get your heart rate up, then 5 mins of stretching along with your first couple of warm up sets should suffice......i start the clock when i begin my first working sets and so should you, so in theory you will be in and out of the gym within an hour and a half say 4days a week.....

be sure to check out bodybuilding and weight training for specific goals ie. sports/power lifting etc.


Helpfull training advice for bodybuilders

Training frequency

Im in and out of the gym in an hour, I usually workout each body part once a week and I use a day to use in the gym on whatever extra Iwant to do. (usually arms or chest). I think if u spend to much time in the gym your giving your muscles to long of a rest period. Mine are usually 2 minutes between sets on everything but chest and legs.
For warmsups I use lightweights and my reps are usually around 20-30 then I start hitting them hard. But u should listen to your body, it will tell u alot about rest and how often u should workout