NFB: Question for those who work out.

[Cerwin Vega Fan]

I got back into my routine, I work with a friend of mine who played HS football for 4 years. I always thought you were supposed to work out hard and then stop working that particular area of your body for 1 or 2 days. But we go workout every day. My friend told me that as long as you do a mild work out you can go back and workout everyday, or at least that is what they did in football. Which method is better?

[stingant0]

In the Army we work out really hard every day, however we don't work the same muscles every day. One day we run, the next we work the arms, chest, stomach, etc.. Then the next day back to running. So we rotate. The Army spends a ton of money researching what is best (well they just spend a ton of money and are supposed to research), I would stick to rotating.

[DJ Taso]

Been working out since high school.

My schedual is:

Mon - Legs/shoulders
Tues - Off
Wed - Arms/chest
Thr - off
Fri - back/abs
sat & sun - off

supplements - creatine. thats it. probably the best over the counter supplement you can buy.

Never neglet your legs, they're the biggest muscles in your body.

http://djtaso.com/images/taso.jpg

[Joe 1320]

When a muscle is worked to the point of exhaustion, a certain amount of breakdown occurs and lactic acid is formed in the muscle. The body takes roughly 38-44 hours to repair the muscle tissue. This breakdown and repair along with the muscle being overtaxed signals the body that muscle growth is needed. If you continually overtrain a muscle and fail to give a proper amount of recovery time, strength and size are diminished. This is why athletes that train every day rotate their workout routines. The muscle that has the fastest recovery time is the heart, cardio can be done every day.

Never neglet your legs, they're the biggest muscles in your body.

Nope. The Glutius Maximus is the largest.

Studied physical fitness and have worked out since 1976. I suppose that would be considered a long time.

[LoudLT1]

DJ Taso is right on...good schedule.....similar to mine....dont forget CARDIO....the bike works great for me.....
ed

[hotwhip9]

Me personally, i hardly ever work out due to time, Army all morning and day, and college at night. I do the Army pt every morning, like stingant0 said, (what unit are you in stingant0?) But, my bud spends a LOT of time researching fitness stuff... Supplements he swears by ast sports science(pretty sure thats the name or something close to it). As far as working out goes for him, does cardio atleast every other day. Lifting, he has found that it is best for building muscle to reach failure in 6-8 reps. As that is better than just fatiguing the muscle, ( the more popular 10-12 reps/set). He has a book that he keeps track of everything on, and his weight he uses goes up everyweek. He works only 1-2 muscles per day. a couple days off a week. I'll get a hold of him and pm you sometime with his plan and what not. A LOT of it is eating right too. Providing the right vitamins and all that good stuff to make muscles grow and body stay healthy.

[stingant0]

[QUOTE=hotwhip9]Me personally, i hardly ever work out due to time, Army all morning and day, and college at night. I do the Army pt every morning, like stingant0 said, (what unit are you in stingant0?) QUOTE]

I am in the 138th Signal Battalion out of Anderson Indiana (National Guard). However, I am hooking up with the 42 ID out of New Jersey to go to Iraq in Oct. What sucks is that my combat patch i will earn is a RAINBOW!!

http://www.riguard.com/42DIV/42IDpatch.htm

yeah the patch sucks, but it will be a combat patch.

[Cerwin Vega Fan]

Thanks for the help.

Do supplements like Creatine really make that much of a difference?

[94 formula]

Creatine will make a huge difference. I take it every day up until about 2 weeks before football starts which is about now for me. The only problem is once you stop you'll notice a slight decline or atleast level out some. If your going to take it I'd recommend the straight 5g a serving stuff from GNC. Do not get the kind that has all the vitamins mixed in it can have very bad effects on the kidneys. Also cell tech has 10g a day and the body can only effectively handle 5 so your just wasting it. Once a month though you are supposed to load at 20g a day for 4 days and I swear by that method. Also if you do alot of running or other excercises that make you sweat a lot make sure to take plenty of fluids or you'll cramp up very badly. That is why I quit taking it during football. This is my freshman year in college and I'm very nervour\excited to play.

[fastTa]

Thanks for the help.

Do supplements like Creatine really make that much of a difference?

Prolab's creatine is awesome. I took it in combination with Tribulus and Andro and my friends thought I was doing roids! I think I gained about 18lbs of muscle in about 8 weeks. Went from 181 to 199 (5'11").

I've always liked the following routine (Most of the trainers,pros, and mags follow this routine):

Everyday before workout, do about 5-10 mins of moderate cardio (like riding the cycles). This will get your body and muscles warmed up, will help to prevent injury, and gets more blood and oxygen in your muscle. I always also try to do a few abdominal exercises after each workout. (Doesn't always happen though).

Mon- Legs (Legs should be done by themselves because if you are working out your legs properly, you will be at the gym for at least 2 hrs just on legs.)

Tues - Back / Biceps (The motions you use your back muscles with almost always also involve your biceps. Additionally biceps and triceps shouldn't be done in the same day. Isolating them on different days will give great results.)

Wed - Chest / Triceps (The motions you use your chest muscles with almost always also involve your triceps. Additionally triceps and chest shouldn't be done in the same day. Isolating them on different days will give great results.)

Thur - Shoulders (Shoulders need to always be done separately. There are about 12 different shoulder excercises that I routinely mix up.)

Fri - Heavy cardio and abdominal workout.

Sat/Sun - rest

There is no need to rest on alternating days as long as you alternate your appropriate muscle groups every day.

[02Z28]

anyone know of some good websites that detail the different types of excercises that you can do to target specific muscle groups?

[FRMLAV8]

This is a site that I really like. They have 2 sites in one - 1 site is for supplements and bodybuilding equipment. And the other site is for excercise and nutrition info.

Their prices are awesome, the cheapest I've found for the stuff I use.

http://www.bodybuilding.com/fun/exercises.htm

[aschroeger]

I got back into my routine, I work with a friend of mine who played HS football for 4 years. I always thought you were supposed to work out hard and then stop working that particular area of your body for 1 or 2 days. But we go workout every day. My friend told me that as long as you do a mild work out you can go back and workout everyday, or at least that is what they did in football. Which method is better?

I think a mild workout is somewhat sensless, unless you are looking for a toning workout. There are two basic types of workouts... You have a mass building workout and a toning style workout.

Most toning workings include each muscle group every day, while mass building is a muscle group per day (which is what I do). I'm not saying mine's the best, but I've gotten great results... Here is my schedule. (I alternate every 3 weeks to keep it interesting.

Monday - Chest/Tri's + 2 Miles on tredmill
Tuesday - Back/Bi's + 2 Miles on tredmill
Wednesay - Legs (No Tredmill)
Thursday - Shoulders (No Tredmill)
Friday - Abs Abs Abs + 2 Miles on tredmill
Sat/Sun: recovery period

Not to mention.. Diet and Rest add up to almost 50% of your exercise program. If you eat a pizza for dinner, I guaruntee a failed workout the next day. Leave out junk food and replace that hungar with water and Protein. I consume on average 300grams of Pro Complex per day and about 30 grams af Creatine. I am also taking 1-AD, Tribex and 6OXO on a 6 week cycle with a heavy Multi-Vitamin. I'm not in highschool or college, so I don't know if 1-AD and Tribex are banned substances or not, but I have seen huge gains.. I went up 25 pounds on my bench press in 4 weeks.

I read everyone elses posts on this... Even though some people's workouts and plans vary doesn't mean anyone is in the wrong.. You will have to adjust your program to fit you.

Hope this helps

[N20LT4Bird]

Prolab's creatine is awesome. I took it in combination with Tribulus and Andro and my friends thought I was doing roids! I think I gained about 18lbs of muscle in about 8 weeks. Went from 181 to 199 (5'11").

.

My friend and I did the same stack back in college when we were pretty nuts with the training program......I will concur, very similiar effects to steroids (never taken roids, but I know a few guys). This was probably the best stack I've ever taken as we gained muscle like freak shows.

As for the training program:

Monday: Chest/triceps/ABS/swim
Tuesday: Back/ Biceps/
Wednesday: Off/ABS/swim
Thursday: Legs
Friday: Shoulders/ABS/swim

This program, along with huge amounts of food, the supplemements, and lots of flexing in the mirror, made a couple of freakishly huge college kids. Since then, ive gained about 20 lbs of fat .......maybe one day, ill get back into like that again, but I need a good trianing partner.

[hotwhip9]

stingant0, you can ever go wrong with a pair of these patches! , one on each shoulder. Good luck in Iraq, i've been there twice. If you have any questions, start a thread or pm me.