Workout Frequency Part1

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Beginners - 3 times using a 45-60 minute full body routine

Intermediates - 2 times using a two day split.

Workout (A) - Chest/Back/Arms

Workout (B) - Shoulders/Legs

You can do
Monday/Thursday - Workout (A)
Tuesday/Friday - Workout (B)

Most people can recover from a twice a week workout frequency provided they follow a proper diet, they use the right supplements, and they rest 7-8 hours each night. Also, it is imperative to keep yourself properly hydrated drinking 0.66 x your bodyweight in ounces of water each day.

Finally, to maximize recuperation, remember to periodize your training by using higher repetitions for a few weeks, followed by some lower repetition work.

See Part 2 of this video now.

Category:

Sports

Tags:

• workout frequency
• natural bodybuilding

[clarkey519]

Hugo why are you training chest/arms and shoulders/legs with no back day?? 

[HugoRiveraFitness]

@clarkey519 That was a mistake from my part that is now fixed in the video.

Best!

HR

[NA5598]

Hugo,

I'm a basketball player. I play twice a week (Monday and Wednesday), but I like to gain muscles which I'm taking my high protein diet to do so. I need a workout that I can accommodate with the sport. What kind of frequency you recommend if I have two days to play basketball and also not interested in leg workout. They told me that to much cardio won't let you gain weight. Is that true? Thanks in advance.

[HugoRiveraFitness]

@NA5598 Hi There! I would do a routine like the following: Workout (A): Chest/Back/Arms Workout (B): Shoulders/Legs Do these workouts on your days off from Basketball. So for example if you play say Tuesdays and Thursdays then: Mon: Workout A Wed: Workout B Fri: Workout A Sat: Workout B

[HugoRiveraFitness]

@NA5598 I understand that you are not interested in leg training. However, ask any basketball pro and they will tell you that leg training actually helps them with the game. In addition, stronger legs prevent injury.

cardio: Yes, too much cardio will slow down muscle gains. However, I would not worry if I were you since you are just doing basketball. Marathon runners and other endurance athletes however are at a higher risk and thus, if they want muscle, they really need more carbs.

[Fadsmashers]

@HugoRiveraFitness Seeing as the recovery times are different for certain muscle groups couldnt you train certain muscles more or less then others, like training biceps more then quads as there is less DOMS for smaller muscles?

[tdk08]

what song is that?

[xXDarkStarGXx]

hi hugo, i need some advice

i weightlift for strength and power, because thats my main goal, i dont train to get bigger muscles. is my workout too much or too little?

day 1) chest, triceps, and front head of deltoid

day 2) all back muscles, side. and back head of deltoid, forearms, and biceps.

day 3) legs, and abs

then i do the "day 1" routine the day after day 3

am i taking too much recovery time or too little? and am i working the right muscles together?

[Arcane1Soldier]

Excellent Advice Hugo. Another way for people to determine what frequency to work out at is, "Workout by how your body feels". Example=Monday i did 10 sets for biceps and was sore until Sunday, Sunday did another 10 sets and was sore until Tue, which was shorter, so i did biceps then. Everyone is different but as long as one works out by how the body feels, it will be best. This type of routine worked magic for me, but when i was on a strict routine, i did not see much results.

[julc0606]

Hi! I want to gain a little bit of muscle mass but mostly be toned, can i achieve my goal with only 2 full body workouts per week?

Monday: Intense soccer practice

Tuesday: Rest

Wednesday: Full body workout

Thursday: Rest

Friday: Intense soccer practice

Saturday: Rest

Sunday: Full body Workout

[mccelito]

Hugo, love the videos man...I am in the process of slimming down but keeping muscle and size...when you recommend these workout would you say high repetition - say 12, 15, 20 (3 exercises for each part in Workout A or B) - or do you think that is too many repetitions? I am 5'8 200 lbs and have worked out for 3 years...just want to trim the mid section but not get skinny.

Thanks bro.

[JDgomez1000]

Hugo you're giving great advise out there for us! Thanks!!! I have a question for you, hope that you get the chance to answer it for me.

I'm having a hard time squeezing my workout in the 45 to 60 min. frame especially when I do 3 or even 2 different body parts( my rest periods are short too 60 sec) and thats not counting my cardio.

So is it wrong if it takes me 90 min.? if so, how could I fix this dilema?

thanks again man! :)

[HollanderT12345]

Your shoulders are freaking huge. How the hell did you do that lol. 

[gleof06]

what is the difference a beginner, intermediate and advance.. i ve been playing for 9 months... where am i?? what program would i follow coz i have a hardtime gaining weight..