Sly Bald Guys Forum
Confidence and Success => Fitness/Diet => Topic started by: Noner on December 20, 2006, 03:26:14 PM
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First off I don't mean how many days at the gym, I mean how often should a particular musclue group be worked out.
For instance biceps; I hear people say 3 times a week becuause it keeps the muscle active and fights the fatigue and sorness.
I hear others say do it only once a week because the muscle fibers need time to re-build and only then can the muscle grow.
So which is it? More frequent or less?
I am starting a revised routine for the new year to get ready for a special event and would like some advice.
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I'm not quite sure about the exact interval periods between workouts, but what
I can tell you is that you definitely shouldn't do them every day. Once in two or three days sounds more reasonable.
Here's an article for you to check out. Read the paragraphs under the heading "Recuperation".
Hope this helps...
Oh, by the way: I know you already got your own routine, but it can't hurt to check this site out.
These are isometric exercises you can do at home without any equipment, and they have the same
result as going to the gym and working them machines and lifting weights.
http://www.angelfire.com/ny5/shenandoah/OBB/OBB.html
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From what I've read, I think I general rule is not more that twice a week for any specific body part. That being said, I'm not sure that I totally agree with that. I think it depends more on the goals of the individual, i.e. weight loss, fat loss, building mass etc. When I whipped myself back into shape about a year ago, I used light weight and did full body workouts 4 times per week, sometimes on consecutive days. The main thing is to find something that works for you & your schedule. There are countless examples on the net, try some out & see how you feel.
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I hear others say do it only once a week because the muscle fibers need time to re-build and only then can the muscle grow.
Not only have I heard this same principle...but I've experienced it to be true. After many different approaches to weight training over the years, I've gotten the _BEST_ results following this principle. And it's the principle that Bill Phillips' book, "Body 4 Life" advocates ( www.body4life.com ).
It's sorta in between the two that you mentioned where a body part gets worked out 3 times over a 14 day period....or 1.5 times per week.
I have outlined in a nutshell here: http://www.slybaldguys.com/smf/index.php?topic=448.0 if you want to take a looksy.
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Here is my insight on the subject; there are only two muscle groups the do not need recovery time after being worked, the abs (including obliquis) and the gastrocnemius (the calf). Those muscles in theory can be worked everyday indefinitely. I would not recommend it especially to a beginner. A fair a realistic goal would about 14 days in a row and about 1-2 days of relaxation.
The others now, to keep things simple I’ll group as arms, chest, back (including neck), legs and cardio (mainly referring to the heart). The larger the group the less time needed to heal after the breakdown of a work out. Example the lats will recovery faster than the biceps. In my opinion the best work out routine focus on complimenting muscle groups; (in most cases the whole extremity) for example, biceps and triceps together, back and abs and so on. Many argue on an older system of alternating the muscles of each limb. It is very important to keep a routine that allows proper recovery for the muscle to develop and breaks the muscle fast enough to keep to ego motivated.
Before I start to write a dissertation on fitness and proper workout theory, I am going to cut to the bottom line. There are too many variables involved to just provide one size fits all answer to this question. The best guidance I can offer as a general rule is if you really want to push yourself, achieve fast results, and you are already in a fair sense of fitness, then about the day before the soreness is completely gone from the muscle group you can work it again. If you want to be more on the safe side wait about a day or two after the soreness is gone.
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Here's another thought. Have you ever known anyone who works at a labor intensive job? I've known a few guys who are very muscular yet don't go to the gym or workout. Their job is their workout. They are "working out" for 8 hours a day, 5 days a week. Maybe the intensity isn't the same, but the results can be impressive.
Anyone ever buck bales on the farm?
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Here's another thought. Have you ever known anyone who works at a labor intensive job? I've known a few guys who are very muscular yet don't go to the gym or workout. Their job is their workout. They are "working out" for 8 hours a day, 5 days a week. Maybe the intensity isn't the same, but the results can be impressive.
Anyone ever buck bales on the farm?
Great point Medic! This falls into the area I was getting ready to write four more paragraphs. Basically it is easier for the body to recover from a slow, steady and long workout. Compare quick workouts weights or plyometrics the muscles suffer massive amounts of damage in a short period which provides great muscle development in the long run, but require much more recovery time.
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12 oz curls work well, and get lighter with every rep. although they don't do much for the abs. hahaha
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The Abs Diet book that I'm using states that you should give 48 hours rest to major muscle groups for a time of recovery. One of the things it mentions is that unless you are already in shape or have a fairly defined look, you should not focus on smaller muscle groups, but rather focus on the major groups - Chest, Back, and Legs. The reason behind this is tha tthese areas will build muscle faster. The more muscle you build, the more fat you burn.
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The Abs Diet book that I'm using states that you should give 48 hours rest to major muscle groups for a time of recovery. One of the things it mentions is that unless you are already in shape or have a fairly defined look, you should not focus on smaller muscle groups, but rather focus on the major groups - Chest, Back, and Legs. The reason behind this is tha tthese areas will build muscle faster. The more muscle you build, the more fat you burn.
I have read that as well Tyler. I going to work on my chicken legs!
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Right now My routine is bascially 3 days a week.
I utilize the push/pull method. One day is all pushing exercises, the next is all the pulling exercises and the third day is legs and cardio while the weekend is a run/walk.
I've been working out for 4 years and went from 135 to 160 at my peak. Then I got a lay-day and I dropped down to 155. I want to get at least 2-3 pounds of muscle by the end of March.
I was thinking about increasing the frequency of the workouts to every other day but am not sure it that will get me results. Thanks for all the advise.
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Here's another thought. Have you ever known anyone who works at a labor intensive job? I've known a few guys who are very muscular yet don't go to the gym or workout. Their job is their workout. They are "working out" for 8 hours a day, 5 days a week. Maybe the intensity isn't the same, but the results can be impressive.
Anyone ever buck bales on the farm?
yessir i have. too many times. you just think you are in shape until you have to work hay. it will humble you in a heartbeat. love it though.
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Here's another thought. Have you ever known anyone who works at a labor intensive job? I've known a few guys who are very muscular yet don't go to the gym or workout. Their job is their workout. They are "working out" for 8 hours a day, 5 days a week. Maybe the intensity isn't the same, but the results can be impressive.
Anyone ever buck bales on the farm?
yessir i have. too many times. you just think you are in shape until you have to work hay. it will humble you in a heartbeat. love it though.
Ouch is the first thing that comes to mind...I haven't done that in a while.
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Here's another thought. Have you ever known anyone who works at a labor intensive job? I've known a few guys who are very muscular yet don't go to the gym or workout. Their job is their workout. They are "working out" for 8 hours a day, 5 days a week. Maybe the intensity isn't the same, but the results can be impressive.
Anyone ever buck bales on the farm?
yessir i have. too many times. you just think you are in shape until you have to work hay. it will humble you in a heartbeat. love it though.
Yeah, but good work, good time in the sun ..... and a cure-all for insomnia
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Builds up a mighty thirst too. I think it's more the combo of beer and the work that will cure the insomnia...lol
Come to think of it, the same thing happens when we build fence...hhhmmmmm...I'm starting to see a trend here.
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hard work, and beer. fits nicely.
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Come to think of it, the same thing happens when we build fence...hhhmmmmm...I'm starting to see a trend here.
I never really had to moved hay (only a bit for my parents' two horses). I did have to build a fence and that is tough work.
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I'd rather move a few bales than buck the new ones in the field about ten high on the trailer
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Interesting article on exercising TOO MUCH:
http://www.cnn.com/2006/HEALTH/diet.fitness/12/22/fitness.overtraining.ap/index.html
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Interesting article on exercising TOO MUCH:
http://www.cnn.com/2006/HEALTH/diet.fitness/12/22/fitness.overtraining.ap/index.html
[/quote
That guy was running 80 miles a week! I don't think I've run that in a lifetime...LOL
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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.
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No thanks...that's all I have to say
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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
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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!
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That looks like a great routine Fate.
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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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Thanks Argyle!
I've also learned from my trainer I had in the past that dumbells are better to use than using a weight bar. For example, when bench pressing, if you bench press 150 pounds, use two 75 pound dumbells instead of the bar.
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For example, when bench pressing, if you bench press 150 pounds, use two 75 pound dumbells instead of the bar.
Yeah, that's the principle that 'dinosaur training' uses. If you have to balance the weights, it uses more muscles, especially your wrist ones for grip. It takes more effort to lift a 100Kg sandbag than a 100Kg barbell, that's for sure. :D
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For example, when bench pressing, if you bench press 150 pounds, use two 75 pound dumbells instead of the bar.
From my experience, I suspect this wouldn't quite work. Just getting the dumbbells into place will take some effort, then, unless you've trained with dumbells for a while, they'd be difficult to control throughout the movement.
I guess what I'm saying is that just cuz you bench XXX pounds, don't assume you can half that for dumbells.
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For example, when bench pressing, if you bench press 150 pounds, use two 75 pound dumbells instead of the bar.
From my experience, I suspect this wouldn't quite work. Just getting the dumbbells into place will take some effort, then, unless you've trained with dumbells for a while, they'd be difficult to control throughout the movement.
I guess what I'm saying is that just cuz you bench XXX pounds, don't assume you can half that for dumbells.
I just found this to be true doing the opposite. I couldn't get to the dumbells I wanted so I went to the bench and loaded the weight that I usually do with combined dumbells. This was too light so I had to add more weight.
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For example, when bench pressing, if you bench press 150 pounds, use two 75 pound dumbells instead of the bar.
From my experience, I suspect this wouldn't quite work. Just getting the dumbbells into place will take some effort, then, unless you've trained with dumbells for a while, they'd be difficult to control throughout the movement.
I guess what I'm saying is that just cuz you bench XXX pounds, don't assume you can half that for dumbells.
I just found this to be true doing the opposite. I couldn't get to the dumbells I wanted so I went to the bench and loaded the weight that I usually do with combined dumbells. This was too light so I had to add more weight.
For example, when bench pressing, if you bench press 150 pounds, use two 75 pound dumbells instead of the bar.
From my experience, I suspect this wouldn't quite work. Just getting the dumbbells into place will take some effort, then, unless you've trained with dumbells for a while, they'd be difficult to control throughout the movement.
I guess what I'm saying is that just cuz you bench XXX pounds, don't assume you can half that for dumbells.
I just found this to be true doing the opposite. I couldn't get to the dumbells I wanted so I went to the bench and loaded the weight that I usually do with combined dumbells. This was too light so I had to add more weight.
So did you double the weight from 25lbs to 50lbs there Tyler? >:D
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For example, when bench pressing, if you bench press 150 pounds, use two 75 pound dumbells instead of the bar.
From my experience, I suspect this wouldn't quite work. Just getting the dumbbells into place will take some effort, then, unless you've trained with dumbells for a while, they'd be difficult to control throughout the movement.
I guess what I'm saying is that just cuz you bench XXX pounds, don't assume you can half that for dumbells.
I just found this to be true doing the opposite. I couldn't get to the dumbells I wanted so I went to the bench and loaded the weight that I usually do with combined dumbells. This was too light so I had to add more weight.
For example, when bench pressing, if you bench press 150 pounds, use two 75 pound dumbells instead of the bar.
From my experience, I suspect this wouldn't quite work. Just getting the dumbbells into place will take some effort, then, unless you've trained with dumbells for a while, they'd be difficult to control throughout the movement.
I guess what I'm saying is that just cuz you bench XXX pounds, don't assume you can half that for dumbells.
I just found this to be true doing the opposite. I couldn't get to the dumbells I wanted so I went to the bench and loaded the weight that I usually do with combined dumbells. This was too light so I had to add more weight.
So did you double the weight from 25lbs to 50lbs there Tyler? >:D
Yep, just like you doubled the Quote... !p
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If you are into free weights more than machines as I am, try this little technique for better isolation of the muscle. You may need to actually lower the weight for this and on bench, military press, curls with curl bar, etc you best have a partner. When you grab the bar, have all five digits under the bar, rather than rapping the thumb around it. This forces you to use the particular muscle group rather than putting a lot of arm into the exercise. It may seem ackward at first but it really will give a better burn.
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Good tip Paul! I used to do this all the time, but I had completely forgotten about it :/O
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First off I don't mean how many days at the gym, I mean how often should a particular musclue group be worked out.
For instance biceps; I hear people say 3 times a week becuause it keeps the muscle active and fights the fatigue and sorness.
I hear others say do it only once a week because the muscle fibers need time to re-build and only then can the muscle grow.
So which is it? More frequent or less?
I am starting a revised routine for the new year to get ready for a special event and would like some advice.
Hi Noner. So, first of all, frequency is recovery dependent. It is dependet on your recovery capabilities ( which will indeed vary along your trainning..), and if you don't respect that, you're overtrainning. That's bad, whatever your goals are. We can say that by "rule", respecting a proper sets/reps ratio, a "twice a week" scheme is sufficient (every muscle, twice a week..). Professional bodybuilders and advanced powerlifters do it once a week! ( like if they killed a specific muscular group once a week.. lol)
If you want a "boost" till the end of the month, try splitting your workout into A/B, and do each one twice a week, with an off day ( 2 on, 1 off, 2 on) where you could even try a HIIT - high intensity interval trainning). Eat BIG! ( and health). good luck!
## actually i just noted this thread is from december (gee.. i just arrived, consider that..hehe).. it's more like to ask you if you did it in time... hope you did!!##