Which is a better way to exercise?

Question

I have been reading a lot about building mucsle and losing fat. On the one hand I have read to only work 1 muscle one day a week, ie abs/legs day1, shoulders/chest/triceps, day 2, biceps/traps/back day 3, Days being MON WED and FRI. This also includes eating right and eating more calories in a day than I expend inorder to build a lot of muscle. On the other hand I have read to work out MON WED and FRI, but do the same exercise each day so each day I would work legs/abs/biceps/triceps/shoulders/back, the exercise of which could take 1.5-2.5 hours. The first exercise plan has to take less than an hour each day. As I read if after 45min of working out the muscles have been fully stimulated and any longer working out will only decrease the work you have already done. I guess my real questions are is it better to work only a mucsle only once a week or more than once, should the work out be less than and hour or is more okay, and should I eat less or more calories than I expend.

Update:

What is the best way to build muscle and either lose or replace the fat?

Update 2:

I have also heard of doing 5 days of exercise where MON WED FRI are weight training,splitting up the muscle groups to only exercise a specific muscle once a week and then on TUES and THURS do cardio like an hour of running or an hour of rowing.

kestrelk8 · Accepted Answer

the basic premise of muscle building is that when you lift a weight that's heavier than what your muscles are used to you cause tiny tears in the muscle fibers. it is in the 24-48 hour period AFTER you lift that your muscles need time off from training to repair and come back even stronger than they were before. it really doesn't matter how you break down your weight training routine as long as you are getting this rest period. do whatever feels right for you. however the rule of thumb with weight training is making sure you have perfect form. form is more important than number of reps or sets or total time of lifting. if you don't have perfect form you can risk severe injury as well as not achieve the results you are looking for. you will also need to eat more calories because it takes a lot more calories to maintain muscle and zero to maintain fat. make sureyou are getting at least 1gram of protein per pound of your body weight too. hour workouts are is the max time you should spend working your muscles because its true that over training will hinder muscle growth.

BH6 · Answer

If you are new to working out and bodybuilding, you will get more results from a fullbody type workout 3-4 times a week.  
Stay with large compound exercises like: Bench press, power clean, standing military press, squats (all variations, front squat, overhead squat, and back squat), deadlifts, pullups and dips.  
You don't need to isolate muscles, that just wastes time and isn't very effective unless you are on a serious load of steroids (this the secret that the muscle magazines don't talk about).  
Instead of body part split (back and bi, chest and tri, legs) do a push-pull split.  Work exercises that push one day, and exercises that pull the next.  
It will be much more effective and much less frustrating for you.

eget · Answer

Hi. You gets higher outcome when you become a member of a fitness center. Squats are very well for the legs (and the buttocks), you may also very good be ready to do them at dwelling. Just make certain you do them adequately and in strict sort. Crunches are well for the abs, squats paintings them additionally. Good good fortune!

Bobers · Answer

This is the right path to get in a good toned shape while improving muscle size







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Which is a better way to exercise?

4 Answers