calling wolfman and any other workout specialists

[DierDesire824]

Alright so im in a fitness maitnence 2 class since i have already done my cardio fitness class now we are lifting

To the point when i lifted in high school i followed a chart so that on mondays i would work lets say arms and chest
wensdays i would work legs and run or something
fridays i would do chest and arms again


now they are asking us to do the same circuit 3 times a week

so my ? is if i just worked out yesterday and i want to go in tommorow am i just going to tear my muscle down further and not gain any muscle or does this work out schedule actually work

the work out is

20 minutes of running or 20 minutes of bike
20 minutes of rowmaster or 20 minutes of stepmaster

then
chest press
deltoids
pecs
curls
arm extensions
cafe raise
leg press
leg extension
leg curls

[Joe 1320]

every time you work a particular muscle, you are tearing down the muscle fibers. It takes somewhere between 38 and 44 hours depending on nutrition and metabolism for the muscle to heal and repair. It is during that last 12 hours that repair and growth takes place. That's why you don't work the same muscle more fequently than 48 hour intervals. A good routine should involve a certain amout of cardio to start each workout cycle and alternating days of resistance training. As an example, I would use a Bali LifeCycle for a 1/2 hour warmup each workout routine. That gets the cardiovascular system ready to handle the load of the impending workout. I then work upper body one day, lower body the next. I also would take a 2 day layoff at the end of the 2nd week, then back to the routine. The last upper and lower body workout prior to the 2 day layoff involved stripping, or heavy negatives to shock my system into accelerated growth. After those last two workouts, your body will need the extra recovery time. Hope that answers some questions.

edit: I figure that maybe I should give you an example of results. At my peak, I was 5'10", 248 lbs. 48" chest, 31 inch waist, 19½" upper arms, 4% bodyfat. All using that basic routine. Of course there were times that the physical exercises were rotated, but staying with the training parameters of upper body one day, lower the next.

[bru333]

What exactly are your goals? (short term and long term)

It seems to me you are contradicting yourself. You called it a fitness maintenance program but are asking if you will gain muscle?

In my experience, the same circuit (upper and lower on the same day) 3 times a week is just to maintain a level of fitness, not to increase muscle mass. You would see some gains with this if it's been a while since you were seriously into working out (strength gains and general tone) but not a lot of mass gain.

[wolfdogs]

what these guys above said is correct. Now, I'm a strange peep...... i sometimes do the same muscle groups, only i cut the weight in half and increase reps, this give definition and "cut".....but it still tears em down, but not to the point that recovery is that critical.

cardio, stretch, and aerobics is extremely important....

i always do stretch, then 16 to 20 of cardio prior to working out, then the routine, then end it with more cardio and a cool down......

but to answer your question, yes, alternate muscle groups to give time for the muscles to rebuild.... and be sure to use techniques that isolate the muscle group, many exercises utilitze stabilizer muscles, which happen to be part of the muscle group you worked out the day before, and that slows the recovery process.......a personal trainer should be able to guide you with this.

take whey protien.......use it.

when you are doing this, 1 gram of protien for each lb of body weight is the ticket...... add your protien intake from meals and sup with whey.......

[DierDesire824]

sorry if i contradicted i guess me and the program have 2 different goals

in the program we can either do the weights to tone or do it for strength the whole 10 - 12 rep 2 set thing

anyway thank you for all your responses im off to the gym now have a nice day everyone

and thank you again

[thomas]

I agree with wolfman, what every one else said is true. It also depends on what your looking to do. Me, Im looking to gain muscle mass so my work out is different then if I choose to tone up.

monday I superset chest and back 10-15min cardio
heavy heavy heavy!!! bench deadlifts ect

tuesday bi's-tri's-forearms

wed legs 10-15min cardio

thurs shoulders-traps-calfs forearms

fri chest and back again 10-15min cardio

sat off

sun off

some weeks Ill take a third day off some where. You have to listen to your body and it will tell what to do. This format is what Ive been using for the past 8 months and it has worked well for me. Im a hardgainer(skinny!!!) but I have put on a lot of mass using this one but just as important to lifting is EAT EAT EAT!!!!!

[DierDesire824]

yea im a hardgainer to im estimated at 4.6 % body fat ?

does that sound right im 67.5' and 128 lbs.

[thomas]

Man it sucks for us! One thing I do have to tell you is eat! Eat everything you can. I eat 4-5 skinless chicken breast a day along with 3 eggs for my second breakfast!! Not including the stuff I eat with them.

[TODD 2000 V6 CAMARO]

Man it sucks for us! One thing I do have to tell you is eat! Eat everything you can. I eat 4-5 skinless chicken breast a day along with 3 eggs for my second breakfast!! Not including the stuff I eat with them.

Sounds like me. I am 6'5" 175lbs. I just started working out 2 weeks ago. My routine is mon-fri:
Monday: Upper body
Tuesday: Legs & Core
and just alternating through to friday with Sat & Sun off. I do 20 minutes of running per day with that.
My prob is that I am also a hard gainer and have an insane metabolism. I have actually lost 2lbs in the last two weeks from the running I guess. I am losing faster than I can gain! Sooo...I am considering going and getting some of that whey powder stuff or some calorie shake stuff. I need to offset the calories I am burning with mucho more intake, I guess. I would also like to get some creatine or something to help my muscles recover faster from the workouts. Anyone use that stuff?

[thomas]

Sounds like me. I am 6'5" 175lbs. I just started working out 2 weeks ago. My routine is mon-fri:
Monday: Upper body
Tuesday: Legs & Core
and just alternating through to friday with Sat & Sun off. I do 20 minutes of running per day with that.
My prob is that I am also a hard gainer and have an insane metabolism. I have actually lost 2lbs in the last two weeks from the running I guess. I am losing faster than I can gain! Sooo...I am considering going and getting some of that whey powder stuff or some calorie shake stuff. I need to offset the calories I am burning with mucho more intake, I guess. I would also like to get some creatine or something to help my muscles recover faster from the workouts. Anyone use that stuff?

If I were you I would probably stay away from the running. Still do a little bit of cardio, maybe walk on the treadmill 2 times a week maybe and like you said start taking in more calories. You actually may not even need cardio right now.

[TODD 2000 V6 CAMARO]

If I were you I would probably stay away from the running. Still do a little bit of cardio, maybe walk on the treadmill 2 times a week maybe and like you said start taking in more calories. You actually may not even need cardio right now.

Well, see I am trying to get myself in good enough shape for in a few months to start testing for police department physical requirements. They require that you be able to run a mile and a half in 15 minutes, which I can do, but I want to be able to do much better than that by then. So, I dunno..may be I should just cut back on it till closer to time to test?
Also, I was going to ask you guys about working out when you are still sore. Do you guys wait till you are not sore ofter a workout, or just soldier on and work through the soreness? Just not sure what is best for the body.

[thomas]

Well, see I am trying to get myself in good enough shape for in a few months to start testing for police department physical requirements. They require that you be able to run a mile and a half in 15 minutes, which I can do, but I want to be able to do much better than that by then. So, I dunno..may be I should just cut back on it till closer to time to test?
Also, I was going to ask you guys about working out when you are still sore. Do you guys wait till you are not sore ofter a workout, or just soldier on and work through the soreness? Just not sure what is best for the body.

Well if its joint pain then probably not. I just pick a different body part. If its shoulder day and my joint hurts when I lift something then I stop right away so as not to injur it anymore and move to legs. If its just muscle pain then probably keep working.

[Joe 1320]

Also, I was going to ask you guys about working out when you are still sore. Do you guys wait till you are not sore ofter a workout, or just soldier on and work through the soreness? Just not sure what is best for the body.

Large doses of Vitamin C....... Part of the muscle teardown is the buildup of Lactic acid within the muscle and that is what causes the muscle soreness, barring any physical injury. Large doses of Vitamin C and cardio work help the body rid itself of the lactic acid. Joint pain is another matter. Alternating heat and cold packs will help the joint heal. A good rule of thumb, if it is sore..... work something else.

[bru333]

Large doses of Vitamin C....... Part of the muscle teardown is the buildup of Lactic acid within the muscle and that is what causes the muscle soreness, barring any physical injury. Large doses of Vitamin C and cardio work help the body rid itself of the lactic acid.

True but, lactic acid is pretty much gone after 1 hour post workout. The soreness over the next day or 2 is from inflamation from the microtraumas (tears) in the muscle fibers. So, if a muscle is still sore it hasn't finished healing yet and you should work some other muscle group.

[Joe 1320]

True but, lactic acid is pretty much gone after 1 hour post workout. .

Only if the person's cardio system, nutrition balence and consumption of water is ideal. Those that consume alcohol will definately inhibit the body's ability to flush the toxins.