Ask an expert
Question

02 Oct 2009

UPPER BODY WORKOUT
I NEED TO GET MY UPPER BODY IN SHAPE BEFORE END NOV09. I AM TRAINING AT HOME. HOW MUCH TIME PER WEEK MUST I EXCERCISE MY UPPER BODY? (CAN I EXCERCISE TWICE A DAY OR IS THAT TO MUCH?)
Answer 322 views
Expert
FitnessDoc
fitnessdoc

01 Jan 0001

Hi Jacques

When you say "in shape", do you mean toned, or bulked up? The difference is important.

If your aim were to build muscle, the following guidelines will help you:
· Perform 6-10 reps at a high intensity - use a weight that you could lift 12 to 15 times
· Perform 3-4 sets
· Rest 30-60 seconds between reps
· Train each muscle group at least once or twice a week
· Allow 48 hours rest between each muscle’s workout

If your aim were to tone muscle, the following guidelines will help you:
· Perform 10-15 reps but at a much lower intensity - use a weight that would allow you to lift the weight at least 25 times.
· Perform 4-6 sets
· Rest 30-60 seconds between reps
· Train each muscle group at least once or twice a week
· Allow 48 hours rest between each muscle’s workout

I would say that twice a day is too much, you'll get injured. It might be that you can work up to that level, but if you go straight in, and lift quite heavy, then twice a day affects the quality of training, because you'll be too tired to lift well anyway. So not only is it less effective, it's also likely to injure you.

Good luck
The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical examination, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.
Voting Booth
Have you entered our Health of the Nation survey?
Please select an option Oops! Something went wrong, please try again later.
Results
Yes
33% - 9364 votes
No
67% - 19336 votes
Vote