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All or One?

Posted by k2theforrest

I've just started strength training and I am generally using the machines at my gym to do so. I wondered, though, if it's best to only do one machine for each muscle group or all of them.
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Kudos to you for starting to do strength training, it is so important, especially for women to keep your bones strong and to build muscle-burning fat.

The best way to approach a strength training program to get the biggest bang for your time and efforts is to first figure out how many days you will actually be doing the training. One, two, three times per week? Then, you can decide how to split up your training.

For instance, if you strength train 2x per week, you should do 1 day on upper body and 1 day on lower body. IMPORTANT NOTE: you cannot work out the same muscle 2 days in a row, you should allow at least 24 hours in between sessions for the same muscle.

Now for the machines, you can perform about 6 exercises in a 30 minute period, if you do 3 sets of 15 reps, this is for weight loss. I you want to build muscle, you would do 10-12 reps and for fat burning, 20 reps. So, if you are on an upper body day, you would do something like chest, arms, shoulders and back machines. If lower body, then legs (front and back and calves) and abs. The more days you do in a week, the more you can focus on one muscle group. The key is to make sure that you are achieving a full body workout in that week, so adjust your workouts according to your training sessions.

 Good luck!

NOTICE: The information provided on this site is not a substitute for professional medical advice, diagnosis, or treatment. Never delay or disregard seeking professional medical advice from your physician or other qualified health provider because of something you have read on Wellsphere. If you have a medical emergency, call your doctor or 911 immediately.
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