Confidence and Success > SBG Fitness Challenge
February Sly Fitness Challenge
sahil15:
--- Quote from: Viking on February 27, 2013, 12:03:19 PM ---Upped the weights today and it feels better, not painful but I can feel where I have worked. Still worried my workouts aren't really long enough, I start with 15 mins on the bike then after going through 4 sets on 4 different areas is only taking another 15 mins, kinda feel I should be doing more!!
Did bicep work with dumbells today instead of the curl bar, ol' lefty bicep aint piggy backing on righty no more!! ;D
--- End quote ---
Viking glad you are back on the saddle. Finishing your weight session in just 15 min is somewhat a cause for alarm... it means you are not taking enough rest between sets. this can lead to injury
if you are doing at least ten reps on each set then aim for a 45 sec-1min break between each set... im not sure what you mean by 4 different areas... do you mean 4 different muscle groups? If that is the case then I strongly suggest you focus on two muscles during every session. for example chest and triceps. This method is far more effective and will get better results.
Also do at least 5 exercises rather than 4.
Best of luck
Sahil
Beardman:
--- Quote from: sahil15 on February 27, 2013, 12:21:26 PM ---
--- Quote from: Viking on February 27, 2013, 12:03:19 PM ---Upped the weights today and it feels better, not painful but I can feel where I have worked. Still worried my workouts aren't really long enough, I start with 15 mins on the bike then after going through 4 sets on 4 different areas is only taking another 15 mins, kinda feel I should be doing more!!
Did bicep work with dumbells today instead of the curl bar, ol' lefty bicep aint piggy backing on righty no more!! ;D
--- End quote ---
Viking glad you are back on the saddle. Finishing your weight session in just 15 min is somewhat a cause for alarm... it means you are not taking enough rest between sets. this can lead to injury
if you are doing at least ten reps on each set then aim for a 45 sec-1min break between each set... im not sure what you mean by 4 different areas... do you mean 4 different muscle groups? If that is the case then I strongly suggest you focus on two muscles during every session. for example chest and triceps. This method is far more effective and will get better results.
Also do at least 5 exercises rather than 4.
Best of luck
Sahil
--- End quote ---
That's some good advice there. Also you might be doing your reps too fast, you should be doing at least a 2 up 2 down count, or if you want to really feel it 2 up 4 down.
Also if you you should definitely be only working 2 muscle groups a day, with a total of 5-6 exercises. An example on how I would do this for a 3 day lifting week would be:
Day 1: Chest and Triceps
Day 2: rest/Cardio
Day 3: Legs (Quads, Hamstrings and calves all in the same day, or move calves to a different night)
Day 4: rest/cardio
Day 5: Back and Biceps.
Day 6&7: Rest and/or cardio.
On the lifting nights you can still do your bike thing as warm up, or maybe even a run. Another important thing though are you doing a warm up set (50-75% of your normal weight) before you start a new muscle group? That will really help you lots too, and help prevent injury too.
Viking:
Thanks Sahil and Beardman, real useful couple of posts!!
So let me get this right, say working chest and triceps, do 3 different exercises that work each muscle??
Beardman:
YOu are most welcome Viking O0
That's it, 3 chest, 3 triceps. My last 3 day lifting routine I only did 5 exercises, did flat bench , incline bench, dips, Triceps press and triceps pull downs. I was using the dips as both chest and triceps exercise by leaning forwards a bit, if you keep a straight back you are almost exclusively using triceps.
Beardman:
So, it's the end of another month.
This month has seen heaps of activity, so lets check in and see how everyone has gone!
I've settled into my new program really nicely, and have started seeing some new PBs since my shoulder injury last year, so I'm stoked. I had a bit of an injury niggle at the start of the month but I bounced back really well, and I'm looking forward to seeing some good lifting achievements in the new month.
Unfortunately though, I personally feel off the bandwagon foodwise towards the end of the month, I started succumb victim to a bit of junk food, and that coupled with a realtively inactive work week I saw a MASSIVE weight gain, I'm kinda embarrassed to say I packed on 5 kilograms in a week... Normally I can fluctuate 1-2 kilograms +/- a week, but I've never done 5... So I really need to step back and have a big look at my bad eating habits that are starting to form.
SO yeah, that's my month! How did everyone else go?
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