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The Pumping Iron Thread (pg. 14)
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| Ravist |
| im doing all that i just want detailed advice like maybe im missing something in the way i workout |
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| Killah Monkey |
| quote: | Originally posted by Ravist
im doing all that i just want detailed advice like maybe im missing something in the way i workout |
IMO, you should limit your workout to 3 exercises per muscle group. Limit your time at the gym to 1 hr per session. Any longer and your body can start to burn the muscle mass you are working so hard to get. You should eat directly after weight training with carbs and protein. I use whey protein after a workout because it is fast digesting.
Only work each muscle group once a week (not including abs)
Go heavy and give your all in each set. You should have a workout partner spot you (especially for legs and chest) |
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| Ravist |
| well i workout till my muscles have no power till im weak, is that considered too much? and i did protein a while back i dont wanna continue doing it over an extended period of time because apparently its bad for the liver, i always have a spotter for chest, legs you dont need a partner so much because of the machines i have at my gym and i do workout each muscle group once a week day 1 - arms, day 2 - back, day 3 - legs, day 4 - Chest, day 5 - shoulders thats an example of my routine |
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| Killah Monkey |
| quote: | Originally posted by Ravist
well i workout till my muscles have no power till im weak, is that considered too much? and i did protein a while back i dont wanna continue doing it over an extended period of time because apparently its bad for the liver, i always have a spotter for chest, legs you dont need a partner so much because of the machines i have at my gym and i do workout each muscle group once a week day 1 - arms, day 2 - back, day 3 - legs, day 4 - Chest, day 5 - shoulders thats an example of my routine |
I am just suggesting that you might have too many exercises in your routine.
For example... what can you squat? Free-standing? and how many reps/sets do you do? |
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| _EuG_ |
| quote: | Originally posted by Killah Monkey
Only work each muscle group once a week (not including abs)
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There are long debates on this topic, from all the reading that i did. I came to the conclusion that it is more effective to work your muscles 2 -3 times a week.
Here are some interesting discusions on the topic.
Part 1
Part 2 |
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| m2j |
| quote: | Originally posted by m2j
I work out regularly too... well as regularly as work,etc. allows me to.
I try to go 3 times a week... I'll post my routine later; right now I'm late for a meeting :p |
whoa... totally forgot about this.
well, essentially I go every other day with one day of rest in between.
day 1 - chest + triceps
day 2 - back + biceps
day 3 - legs + shoulders
right now, I don't really have a hardcore routine with separate muscle groups, etc. as some of you do. I just do different exercises each time as I see/feel I need that particular day or week. And so far I've seen some fairly good results.
However, I'm currently reading a book on training, and I may start to use some of the routines they suggest so I get even more results from the work I'm putting in.
For those of you that have crazy long and intense routines... how many of you actually honestly keep up with them? :P |
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| m2j |
oh and also a question:
I'm reading a book on this, but if anyone has the quick answer it'd be nice to hear now instead of in a week or so when i get to the book...
right now my right arm is weaker than left arm... largely due to heavy lifting at work. how does one even them out? do more reps/use heavier weights with the weaker arm? |
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| geroin |
| quote: | Originally posted by m2j
oh and also a question:
I'm reading a book on this, but if anyone has the quick answer it'd be nice to hear now instead of in a week or so when i get to the book...
right now my right arm is weaker than left arm... largely due to heavy lifting at work. how does one even them out? do more reps/use heavier weights with the weaker arm? |
do more reps with the weaker arm, say 10 on one do 12 on the other |
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| _EuG_ |
i dono if you should do isolating exercises, why dont you just do heavy rowing or pull ups.. eventualy your arm strengh will catch up.
10 - 12 reps is for muscle building, if you are trying to get stronger you have to do something like 4 -6 reps |
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| _EuG_ |
Anyway my favorite type of split is something like this.
Mon: Legs
Tue: Chest/Back/Shoulders
Wed:Off
Thursday: Legs / Shoulders
Friday: Chest / back (if you want some arms)
Satruday/Sunday off
for my back and chest days i like to do antagonist training. So one set back, rest, then one set chest, and do it like that for every 2 excersices. If you want high intensity then dont rest between each superset, you will sweat like a pig and feel a sick pump. |
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| ChrisD |
lots of disinformation here, realize its just people trying to help. Rep range, isolation exercises, drop sets, frequency, duration, etc, all can be debated to death.
Set your goals, find what works for you, and switch it up when it stop working to break past those training barriers. |
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| ChrisD |
| quote: | Originally posted by _EuG_
Anyway my favorite type of split is something like this.
Mon: Legs
Tue: Chest/Back/Shoulders
Wed:Off
Thursday: Legs / Shoulders
Friday: Chest / back (if you want some arms)
Satruday/Sunday off
for my back and chest days i like to do antagonist training. So one set back, rest, then one set chest, and do it like that for every 2 excersices. If you want high intensity then dont rest between each superset, you will sweat like a pig and feel a sick pump. |
Chest, back, and shoulders under an hour, max intensity? I dont know, seems like a lot unless you are doing a double split.
Again, so long as it works for you. Plus arms optional? |
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