I'd appreciate some feedback from anyone out there who is an experienced trainer/weight lifter. After spending the past year doing alot of cardio and some weight lifting to lose about 30 lbs of flab I am ready to pack on some muscle. I have been working out and doing the nutrition thing but I am confused as to how best work certain smaller muscle groups and have gotten conflicting opinion from even a couple of trainers. When I work larger muscle groups like chest, lats, thighs I go quite heavy, use strict form and do 6-10 reps to exhaustion depending on the set. I'm not sure with triceps, biceps, calves, neck and shoulders. Some say to go heavy and few (6-8) reps to exhaustion, while others say to go lighter and more reps (12-15) because these smaller muscle groups respond better lots of light reps. Also how often should I work out now. One of the trainers (he is an ex-Mr. Canada) told me because I am in my 40's and my body doesn't recuperate as fast, I should take a couple of days between workouts to let my body/muscles recuperate. I guess after working out daily for over a year I feel lazy only working out 3X a week now.
Thanks for any input.
Thanks for any input.