I find that people either do their ab exercises every day or never. Some people do them a couple of times a week and I thing that that is a good plan but the way that they are done is kind of haphazard and not really in a way that is conducive to reaching your fitness goals.

To work your abdominals effectively it is important to have a set schedule to work them . Try Tuesday, Thursday, Saturday for working your core muscles. When you are doing abdominals it is best to couple your ab workout with your lower back workout as the erector spinae muscles really are related and it is a good idea to keep the workouts together to stop one muscle group from overpowering the other.

An abdominal – lower back workout should only last around 15 minutes or so and include exercises for your upper and lower abs, your obliques and your lower back. This means that you are hitting four muscle groups and you can get away with one exercise of three to four sets for each, although you should do an extra exercise for your lower back. Read the rest of this entry »

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A split schedule is a way to change up your workout so that instead of working your body all in one day you work your body over two or three days. There are a few rules that people tend to use to do these workouts and I will try to list the muscle groups that you will work on which days. The real advantage to doing a split schedule is that you get a chance to really push the muscles, do more exercises and hopefully rest them more in between workouts.

When you first start working out you probably work your whole body on Monday, Wednesday and Friday. The idea of a split schedule is that you will work your whole body once or twice in a week. On a two day split you will work your whole body on Monday and Tuesday and again on Thursday and Friday.

Here are the major muscle groups:
Quadriceps, hamstrings, chest, back, shoulders, biceps, and triceps

Here is a list of the minor muscle groups
Abdominals, calves, forearms, lower back and traps. Usually you only do specific exercises for you calves and abdominals until you become an advanced weightlifter or bodybuilder.

First the rules
You don’t want to work a muscle group directly on consecutive days as you do not want to overtrain it.
You want to only do one or two big muscle group in a workout
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