Gym bunnies; change in routine
Discussion
I got back in the gym in May after an 18 months period of going only once or twice a month, but before that I was there 3 or 4 times a week.
I go an average of 16-20 times a month (so 4 or 5 times a week).
I did a month or so of general fitness work , then switched to a month or so of heavier weights, lower reps. Then I moved to having upper and lower body days to give my body a rest between sessions. Then I introduced a bit of variation with pyramid sets, super slows, super sets etc and reduced the reps (to 8)/increased the weight.
It was then suggested that I went back to higher res(20) and lower weights for a time, and I have been gradually reducing the reps (now back to 12).
I want to start working certain muscles a little harder, but without knackering them, so I was looking for 3/4 workouts of muscles which I could work hard for one day a week. At the moment I have lats, traps, Rom and lower back one day, legs another, biceps, triceps and shoulders another day and then an odd day of abs, calfs etc.
I had heard that what I should do is mix up the muscles ( say lats, triceps and quads one day and then hamstrings, bicepts, traps the next?)
Any idea on suitable combinations and order for a 3 or 4 day cycle??
I go an average of 16-20 times a month (so 4 or 5 times a week).
I did a month or so of general fitness work , then switched to a month or so of heavier weights, lower reps. Then I moved to having upper and lower body days to give my body a rest between sessions. Then I introduced a bit of variation with pyramid sets, super slows, super sets etc and reduced the reps (to 8)/increased the weight.
It was then suggested that I went back to higher res(20) and lower weights for a time, and I have been gradually reducing the reps (now back to 12).
I want to start working certain muscles a little harder, but without knackering them, so I was looking for 3/4 workouts of muscles which I could work hard for one day a week. At the moment I have lats, traps, Rom and lower back one day, legs another, biceps, triceps and shoulders another day and then an odd day of abs, calfs etc.
I had heard that what I should do is mix up the muscles ( say lats, triceps and quads one day and then hamstrings, bicepts, traps the next?)
Any idea on suitable combinations and order for a 3 or 4 day cycle??
EmmaP said:
Your gym should have personal trainers. They should be able to offer you a suitable program based on your intended outcomes.
The words 'Chocolate Fireguards' come to mind. They all give different advice. I am just trying to bulk up and tone a bit without putting back on the weight I have lost on the CV work.
One of the main problems with strength training / muscle building is the huge variations in advice that you get... but this reflects the diversity in response to training from person to person.
I recently found a new approach to adding a bit of extra workload onto specific muscle groups... in that I follow my normal patterns, but then tag on a single intense set 48 hours later (within the next gym session which is a different muscle group).
I have found that this is more effective for me than 'going too far' on the first session.
I know its not really an answer to your question but I am quite pleased with this in my routine now.
I recently found a new approach to adding a bit of extra workload onto specific muscle groups... in that I follow my normal patterns, but then tag on a single intense set 48 hours later (within the next gym session which is a different muscle group).
I have found that this is more effective for me than 'going too far' on the first session.
I know its not really an answer to your question but I am quite pleased with this in my routine now.
leftie said:
I got back in the gym in May after an 18 months period of going only once or twice a month, but before that I was there 3 or 4 times a week.
I go an average of 16-20 times a month (so 4 or 5 times a week).
I did a month or so of general fitness work , then switched to a month or so of heavier weights, lower reps. Then I moved to having upper and lower body days to give my body a rest between sessions. Then I introduced a bit of variation with pyramid sets, super slows, super sets etc and reduced the reps (to 8)/increased the weight.
It was then suggested that I went back to higher res(20) and lower weights for a time, and I have been gradually reducing the reps (now back to 12).
I want to start working certain muscles a little harder, but without knackering them, so I was looking for 3/4 workouts of muscles which I could work hard for one day a week. At the moment I have lats, traps, Rom and lower back one day, legs another, biceps, triceps and shoulders another day and then an odd day of abs, calfs etc.
I had heard that what I should do is mix up the muscles ( say lats, triceps and quads one day and then hamstrings, bicepts, traps the next?)
Any idea on suitable combinations and order for a 3 or 4 day cycle??
As my old grandad used to say
" If anyone told them it was work, the buggers wouldn't do it"
simpo two said:
Damn, I thought this thread would be about fit young ladies in tight fitting lycra.
Bloody right, I'm going to sue for misrepresetation and wasting Simpo time.
At no point did I mention flexible, attractive women in skin tight lycra,so tight you can see every curve and indentation, or the perspirationn trickling down their backs as they thrust to the Eric Pride video.
leftie said:
Your gym should have personal trainers. They should be able to offer you a suitable program based on your intended outcomes.
The words 'Chocolate Fireguards' come to mind. They all give different advice. I am just trying to bulk up and tone a bit without putting back on the weight I have lost on the CV work.
Fair comment. The personal trainers at my gym are excellent. I would have thought that some weight gain was likely, given that muscle weighs more than fat, if you are planning on gaining a substantial amount of muscle. I would concentrate more on creating the shape you want and not worry to much about weight gain. If you really are bothered about weight gain, I guess eating a protein rich diet is a good way to go, but I am not a nutritionist.
bga said:
Leftie - Do you train with anyone?
I found having a training partner to assist with lifts & keep an eye on form had a much bigger impact than changing my workout routine.
i just find that it means i have more reason to go for a couple of pints after unless we stop at KFC first. then three pints makes much more sense.
hmm
anyone know why i am not managing to get my abs to show?
Code Monkey said:
Leftie - Do you train with anyone?
I found having a training partner to assist with lifts & keep an eye on form had a much bigger impact than changing my workout routine.
i just find that it means i have more reason to go for a couple of pints after unless we stop at KFC first. then three pints makes much more sense.
hmm
anyone know why i am not managing to get my abs to show?
I know what you mean. The KFC buckets for £9.99 are perfect for post gym scoffing for 2. you may be fatter but at least you'll be stronger
bga said:
Leftie - Do you train with anyone?
I found having a training partner to assist with lifts & keep an eye on form had a much bigger impact than changing my workout routine.
No, I go with Mrs Leftie who is transfixed by the treadmill and MTV. I also need to go at a set time every day when most folks are hard at work. I also find those pairs of men at the gym a bit disconcerting.
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