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Weekly Workouts

How Many Times per Week Can You Train a Body Part? | Men's Workout

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Starting and Diet and Fitness Plan | Playlist 17+ Videos
Weekly Workouts | Playlist 24+ Videos
Aaron Marino of alpha m. is answering the question about how many times per week that you can work a specific body part. Once is the answer.

Many times when starting a fitness program, guys get overzealous. The result is the body doesn't heal. Resistance training tears the muscle fibers down which releases lactic acid. Protein builds the muscle bigger and stronger. Repeating this cycle allows the muscle to grow. But without the rest, the muscle doesn't heal or rebuild. Guys can get crazy and overzealous and don't let the body rest.

You won't lose your gains by resting! By over-training, however, you may end up with muscle atrophy or lack of results. You can exercise 7 days a week as long as you change it up and eat properly (fuel to rebuild). If just starting out a workout plan, check out Alpha's playlist for how to start a diet and fitness program. It's a great to tool!


Past Topics

New Topics Added Weekly!
Free Weights vs Machines | Which Resistance Training Method Is Best? -
February 25, 2015
Subscribe to Alpha M. on YouTube One of life's great mysteries is what's better free weights or machines? Aaron Marino of alpha m. says there's not a simple answer because each has pros and cons. Alpha would go free weights all day long because of exercise flexibility and range of motion. However, he does incorporate machines into all of his workouts. Here's his alpha m. insight: Free Weights ProRead More»
Six Tips for a Better Workout | Working Out  -
October 22, 2014
Subscribe to Alpha M. on YouTube Are your workouts stagnant? It's your responsibilty to keep them fresh, intense, and interesting. Aaron Marino of alpha m. asks if your workouts are where they should be. Here are six simple tips for a better workout: Workout by yourself - a partner slows you down Develop a plan - think it out then write it down Switch up your workouts - keep it fresh to trick youRead More»
The Alpha M. Weekly Workouts  -
August 20, 2014
Subscribe to Alpha M. on YouTube Workouts for Beginners Starting a Workout Plan Beginner Workout Beginner Weekly Workout   Alpha M. Diet Plan Alpha M Diet Plan Getting Back on Track with Workout and Diet Wagon Back on Track with Diet and Workout Snack Planning Preparing Meals in Advance Diet Advice for Building Muscle and Losing Fat   Weekly Workouts Weekly Workouts Explained Read More»
Weekly Workout #3 -
March 5, 2014
Subscribe to Alpha M. on YouTube We've gone through two weekly workouts: Weekly Workout #1 and Weekly Workout #2. This week is going to be isolating AND combining muscle groups for confusion. We are also adding in supersets. Cardio is a key things to keep you lean and looking great, so cardio is built in about 4 days. Aaron Marino of alpha m. reviews the workout, day-by-day, as well as hits some Read More»

Weekly Workout #2 -
February 26, 2014
Subscribe to Alpha M. on YouTube Weekly Workout #1- Muscle Isolation & Cardio Welcome to Weekly Workout #2. Aaron Marino of alpha m.presents this as an alternative to Weekly Workout #1 which isolated one muscle group per day while increasing cardio-output. With Weekly Workout #2, most days are combining muscle groups with some cardio.  In the video, each day's workout is summarized. Note thaRead More»
Weekly Workout #1 | Muscle Isolation and Cardio -
February 19, 2014
Subscribe to Alpha M. on YouTube Beginner Workout Welcome to Weekly Workout #1!. Aaron Marino of alpha m. has been getting your body ready for a full workout with workout videos over the course of the past few months. However, if you are new to the fitness game, there's a link to a Beginner Workout which is a great way to start. For the rest of you that have been successful with the supersets anRead More»
Weekly Workout | Weight Loss with 3 Day Split Workout -
November 30, 2012
Aaron Marino of alpha m. addresses his question about the best idea for shedding body weight without gaining muscle mass. The 3 day split and 6 day cardio is absolutely the right the thing to do because the fat loss process is stimulated. Remember if something hurts, something is wrong. Day 1: Chest, Shoulder, Triceps Chest Pushups: 4 sets 12 to 30 reps Peck Dec:  4 sets x 10 to 12 reps DumbbellRead More»
Weekly Workout | Speed Week -
August 20, 2012
Aaron Marino of alpha m. introduces the SPEED WEEK workout. Try thirty minutes worth of weights, six days a week. How? Super-sets with limited time between sets. If you want to stay longer, do 30-minutes of cardio but do not stay in the gym longer than one hour. The idea is to tax your body. Be warned that you won't be as strong as normal, but that is okay. Speed and intensity are the goals withRead More»
Weekly Workout | Isolation and Cardio (Six Day Plan 6 of 6) -
July 2, 2012
The idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week.  The result will be better and harder body part workouts and increased fat loss. Monday: Legs and Cadio Legs: Leg Extensions: 4 sets x 20 reps Hamstring Curls: 4 sets x 15 reps Leg Press: 4 sets x 15-20 reps Jump Squats: 3 sets of 25 Walking Lunges: 3 sets x 15reps (each leg) Read More»

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