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Question
Posted by: JACQUES | 2009/10/02

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?)

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Our expert says:
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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

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