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2004/05/03, 07:23 PM
How to change my work out routine, and after how much time should i cahge it (a month, after two weeks or other).
here is my routine (also tell me if this routine is good/btter/best):
>chest
>bis
>tris
>shoulders/traps
>back/legs
>off
and repeat in cycle...5 days ON and one OFF
plz also explain me what exactly(what exercises and how many days a week) should i do in my cardio..currently i have very very little info about cardio.........
plz guide me......
THANX:)
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2004/05/03, 07:48 PM
First, please fill out your profile. Second, have you tried one if the FT routines?
Personally, I don't believe in having an individual day for each part of the arm since they are worked heavily with other body parts.
What exercises are you doing for each bodypart? How many sets, reps etc.? Give us something to analyze.
5 on and one off is a bit extreme for weights. You should take at least 2 days off if you're new to lifting, preferably 3.
As for cardio, you can run, walk, bike, if you're at a gym, use the treadmill, bike, eliptical. I would recommend more days off by combining some bodyparts and put your cardio on those rest days.
Again, give us more to work with please.
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Pain is but a threshold to greater strength.
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2004/05/06, 09:26 AM
once you start a programme do it for an allotted time, say 8 weeks then change one exercise from each routine once a week. so in 8 weeks time it's all changed. then repeat- eventually you'll have a list of say 15 bicep or chest exercises you know well, but can make 6 different routines with that train each muscle group blah, blah...
recently my mate has had a personal trainer who has took him off bench press for the next 8 weeks and his new regime he says hurts his chest like never before. Always enjoy a change it's as good for the mind as for the body.
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2004/05/06, 10:54 AM
I've always read that the body gets "used" to a ceartin routine (diet or training) after about 16 days. So, with that in mind I think its a good idea to train a specific muscle group 3 times with similar exercises then switch it up the next 3 times .... lather, rinse repeat :)
I've had a great deal of success doing this with my caloric intake also, for instance, my main goal at the moment is loosing bady fat to allow my abs to show for summer (almost there !!!!). For 2 weeks i'll take in about 1800 cals a day for a week then bump it to 2200 for two weeks and finally walk it back down to 1800 on a every other day basis by 100 cals. This always keeps my body guessing and wondering what the hell Im doing .... but so far so good.
If I'm totally wrong here, someone please feel free to correct me, but at current this is working quite well for me and I'd like to know about any detrimental effects this may have upon my metabolism.
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If your muscle wont allow you to do the last few reps, make your mind and heart do it. Your muscles will thank them later.
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