Confidence and Success > Fitness/Diet
How often should you work out?
ar3inc:
I use to be a distance runner, but got wise when my knee were all jacked up and shin splints barely allowed me to walk. :'( it still hurt to think of. I knew some guys that hit high eighties.
PigPen:
No thanks...that's all I have to say
FateWillWin:
I wrestled for 5 years and played football for 10.
The best workout that i found for me is as follows...
Monday - Bench (The weights I am using are for examples, find a good starting weight to where you can complete the sets as follows and move along)
130 x 10 times ----
135 x 8 times _____ This is the first week <--- Every week try to add 5 lbs
140 x 6 times ----
Curls w/ bench bar - 3 x 10 (bar weighs 45) Start with 10 lbs heavier than you end with
3 x 10 - 65
3 x 10 - 60
3 x - 55
After that Free Weigt Curls
3 x 10 all same weight
After arms and chest, I move to triceps
If you dont have a tricep pushdown machine at your gym, do skull crushers with free weights
3 x 10 leave same weight
Then I do back and shoulders, Pull down machines are good for this, same with rowing machines
3 x 10 same weight
I then will hit ab machines (you can do sit ups) followed by Leg Press
3 x 10 Heavy
3 x 8 Heavier
3 x 6 Heaviest
After that is done, and i am all sore, I will run 1 mile followed by jump rope for about 20 minutes more cardio....
This has worked tremendously for me, and should help anyone looking to get into tip top shape.
If your too sore, you can do bench M and F and skip wednesdays
__________________________-
I recommend taking supplements to go the extra yard
1. No2 (around 40-60$ at GNC, check ebay for better deals)
2. Ce2 (Same as no2, you should take together)
3. 100% Whey Protein
4. Multivitamin at gnc
After about 2 months if you stick to it, youll notice a huge difference, I just started getting back into my routine..
Hope that helped!
Tyler:
That looks like a great routine Fate.
Argyle:
My girlfriend is a fitness instructor and certainly when we have worked out we always used to alternate muscle groups on each day, so we would start with legs, then biceps and chest and abs, then triceps, and back. This meant that a) we didnt get bored and b) when we were feeling keen and exercising several days in a row that we had time for DOMS (Delayed onset of muscle soreness) to take effect and go away.
We usually accompanied this with atleast half an hour CV, and some days only did CV for about an hour.
The main benefit however was that workouts lasted around an hour which was a manageable time within our schedule.
Also significant is the way that you train, whether or not you weight train to failure or do a set number of reps. Most fitness trainers in this country say 2 lots of 12 reps, but that is mainly cos they are bored and lazy!! The key is variety. So perhaps start with 2 lots of 12 then after six weeks when your body is used to it do a weight for 12 that you struggle on the 12th, quick break up the weight and do the same for 10, then 8, then 6, then 4, then do the same in reverse, so 4 then 6, 8 etc.
If you work out in a gym use free weights or cable machines as much as poss, as they are much better than fixed machines with a prescribed plane of movement. For instance the ab crunch machine is a waste of time bcause most people lift too much and exercise their hips and shoulders.
Finally and I know i have gone off topic, dont lift too much at the expense of technique. The big boys in gyms are the worst at this, proving they can do just another ten kilos, perhaps they can but they are no longer exercising the correct muscle group and will have severe back pain later on!!! So for instance on bicep curl stand with one foot a littl back from the other to make sure your back stays straight, the same applies when exercising your triceps or your lats.
Not sure if that is any use but if you have any questions, i will try and prime her for advice.
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