|
2004/02/19, 04:34 PM
i've been working out for about 4 years now, 4 days a week and for the past year, i don't feel any pains in my muscle when i'm done working out like how i use to. i stay in the gym for about 2 hours a day and i work the same muscle twice a week. so about 2-3 different excercises a muscle, 4 sets each. it seems as if my mucles aren't getting worked out anymore or it looks like i've reached a plateu. next week i'm trying something different, i want to work out only Mon, Wed, and Fri. would it be ok to do about 6-7 different excercises for one body part? and about 3 sets each? for first set would be real light about 20 reps, second set would be hevier to do 12 reps and last set would be a little hevier until failure, about 6-8 reps. if i did this, Mondays would be something like chest and back.
|
|
|
|
2004/02/19, 05:08 PM
Sounds to me like you're overtraining and so the gains have stopped. Keep your workouts to an hour and don't work the same muscles twice per week. Our bodies are very efficient and gets used to "habits" quickly. Change things up a bit, including the day you target a specific muscle group, change the diet, change the type of exercises and you'll break through the plateau. You've got to keep your body guessing...:)
--------------
**_Robert_**
Pain is temporary; glory is forever!
|
|
2004/02/19, 07:53 PM
Do you eat right?
Are you getting enough rest?>
Do you switch up your routines ever 4 or 5 weeks?
You to take any supplements?
what body groups are you working?
many things need to be asked before any one can really evaluate you and help
--------------
.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
|
|
2004/02/19, 10:09 PM
not sure why null came out but that's pretty much my work out. 4 days a week
|
|
2004/02/20, 01:47 PM
You're overtraining. You should change your workouts every 10-12 weeks. Doing the same thing for a year wont get you any gains. Are you eating 5-6x a day? Why are you avoiding rice? Brown rice is a very good carb. Rpacheco gave you some good advice.
--------------
~Victoria~
...Do not be discouraged; everyone who got where he is, started where he was.--anon
...There are no shortcuts to any place worth going.--Beverly Sills
|
|
2004/02/21, 12:55 AM
well, i try to eat 5-6 times a day. mostly just 4 times a day medium size portions. i definately stay away from white rice, (except when i cheat, like once every two weeks, i also stay away from bread, soda and pasta. so what would be an ideal amount of exercise for a body part?
|
|
2004/02/21, 10:23 AM
Putting it simply is to learn and know your body. An ideal amount of exercise is an amount you can adequately recover from. There is no "certain amount" of sets for each bodypart, thought there is generalizations. The best thing for you and anyone to do is as mentioned, learn your body, if you are not gaining from what you are doing, change it, do different things, work out less, eat better, but it matters not how long or how intense you work out in comparison to anyone else, it is what your body can recover from doing. Example, if I did Lee Priests routine, think I could recover from it? Just because something works for one person, you have to fine tune it to fit your needs. This may seem long, and roundabout, but it really is the answer. Keep experimenting, find what you can recover from. Then keep things fresh, change workouts periodically. I usually go no more than 2 workouts without changing something.:big_smile:The next thing is no matter how hard you train in the gym, your diet will be the determining factor in what you gain out of your time in the gym. Skimp on the diet, you skimp on your progress thus gains. :dumbbell:
--------------
If you don't stand for something, you will fall for anything....
|
|
2004/02/21, 10:38 AM
That seems to be the hardest thing for many people to understand. Everyone is different and they respond to different things. Either they want a routine that is completely laid out step by step, rep by rep, or they want everyone to follow their routine step by step, rep by rep. Everyone is different. I guess people are afraid that they are going to do something wrong or they are looking for 'the' perfect routine to sprout heretofore unseen muscles. Designerbody, I've read several of your posts and sounds as if you are doing something right and making excellent progress. However, Be careful about overtraining. The muscles need adequate time to rest and recuperate. That is also a principle that many have a hard time understanding. It goes against logic. Rest to grow. My two cents.
|
|
2004/02/21, 10:41 AM
That seems to be the hardest thing for many people to understand. Everyone is different and they respond to different things. Either they want a routine that is completely laid out step by step, rep by rep, or they want everyone to follow their routine step by step, rep by rep. Everyone is different. I guess people are afraid that they are going to do something wrong or they are looking for 'the' perfect routine to sprout heretofore unseen muscles. Designerbody, I've read several of your posts and sounds as if you are doing something right and making excellent progress. However, Be careful about overtraining. The muscles need adequate time to rest and recuperate. That is also a principle that many have a hard time understanding. It goes against logic. Rest to grow. My two cents.
|
|
2004/02/21, 10:50 AM
Great post agamble. Well said. As an example, Thursday, I did 12 sets of squats plus hamstring and calf work. Yesterday I did heavy hard chest work along with abs. That is 2 days of heavy, major bodypart work, and I took them to the fullest and was spent afterwards. Today, I am going to rest, in fact take 2 days. It only makes sense that my body is in trauma and in order to induce any growth my body needs to rest now and be nourished. I took one day in middle of last week also due to the increased load/volume I used this week on all exercises in an effort to shock the muscles into new growth. Use your head. Here are some signs of overtraining that may help you out.
Workout Symptoms
Usual workouts feel more difficult
Early fatigue during workouts
Faster heart rate with less effort
Decreased strength
Decreased coordination
Physical challenges seem too hard
Decreased performance on strength, speed, or endurance testing
Physical Symptoms
Persistent fatigue
Ongoing muscle soreness
Loss of appetite
Increased aches and pains
Increase in overuse injuries
Frequent colds or infections
Nonphysical Symptoms
Difficulty sleeping
Feelings of irritation or anger
Feelings of depression
Lack of motivation
Fear of competition
Difficulty concentrating
Increased sensitivity to emotional stress
--------------
If you don't stand for something, you will fall for anything....
|
|
2004/02/23, 11:39 AM
Your also traing the same things over and over, chest , sholders, arms, back.......I fyour wanting to gain all over mass, I have told peopel this many many times you need to work your legs, I can't make you but you need to. Your body will ge tbigger and stonger, but if the fondation is weak( legs) your body will halt, we don't hang from trees or walk on are arms, we use are legs to walk around, there fore they need to be strong as well.
If your trying to gain mass( size)cut out isolation lifts( flys, concentration curls etc.) these are skulpting excercises not usually good at building mass.
And finally get more rest and split thing up more, try a 3 day a week split o rmaybe a 2 day split, rest builds muscle, not working out.
Working out is the tool to break muscles down, rest builds it back up.
--------------
.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
|
|
2004/02/23, 11:42 AM
Opps sorry abotu that ineed to pay attention lol, yoru worling legs fine and good, however space things out more, your doing too much in one day just so you can work out your mscles 2 times a week, you need more rest of coarse unless your shooting up then you can handle it. But for us normal people working things 2 times a week for and extended period of time will over train us
mon
chest/back
wed
legs/ tri
fri
shoulders/ biceps
do abbs whenever but you need rest!
--------------
.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
|
|
2004/02/23, 02:18 PM
thanks for everyone's input. today, i'm going to try that FT personal fitness plan. i'll be working out three days a week. it's going to be differen't for me and i'll have to adapt to it. i guess the positive thing about this is, i get to train only 3 days instead of 4. and probably i'll be able to get off sooner instead of a little over 2 hours in the gym.
|
