So... finally hitting the gym again...

[krunchykrome]

Jesus, you guys are worried about being 240lbs? I wish I weighed that much. I hit milestone at 211lbs two weeks ago.

 

[KingGheedora]

Originally posted by: InlineFive

Originally posted by: FrustratedUser

Originally posted by: SVT Cobra
72 hours between major exercises (bench, squat, etc) is enough.

Soreness does not necessarily mean overtraining as long as you are giving your muscles enough time to recover. You have to be the judge. Are you hitting the weights with the same force and intensity? Are you overly sore where it really hurts to do a lift, or is it just a soreness that goes away when you start warming up? When in doubt of overtraining, always assume you are, you can seriously impede your gains otherwise.

It's the usual soreness you get after not working out for a long time. Not painful, just the feeling of 'freshly worked out muscle' if you know what I mean.
Should I wait until it's completely gone or is it OK to wait 2,3 days and hit the same group again?

"yup, one muscle group every 5-7 days"

Don't get too eager, don't want to damage anything.

I think he means something like biceps/triceps on monday, chest on tuesday, shoulders on wednesday, back on thursday, and legs on friday. Each muscle group is worked out at most once per week, but you go to the gym 5 days a week.

It works better this way anyways, because you can train each muscle group harder and allow the muscles plenty of time to recuperate before the next workout. I don't think I'd ever gain any muscle if I tried to work out all muscle groups every time I went to the gym. It would take like 4 hours to do a single workout.

 

[KingGheedora]

Originally posted by: AznAnarchy99

Originally posted by: Sukhoi

Originally posted by: AznAnarchy99
Ive been going to the gym again also after a 3 month break.

I usually go everyday so there imposes a problem on what muscle groups to work out. I want to get bigger and avoid anything that involves pushing with my legs (scared of stunting growth).

Any tips? lately ive been doing arms one day, chest, back, shoulders, but i end up doing a bit of everything by the end.

You need to work your legs if you want good gains. Don't become a pyramid man.

LoL I just dont want to be one of those like 5 ft 1in guys thats all buff at the gym.

Kicking excercises are ok if i want to try to avoid stunting my growth right?

That myth belongs in 1920. How can you still believe this? Lifting weights will not stunt your growth.

Text1
Text2
Google on lifting stunting growth
et cetera, et cetera.

 

[AznAnarchy99]

Originally posted by: KingGheedora

Originally posted by: AznAnarchy99

Originally posted by: Sukhoi

Originally posted by: AznAnarchy99
Ive been going to the gym again also after a 3 month break.

I usually go everyday so there imposes a problem on what muscle groups to work out. I want to get bigger and avoid anything that involves pushing with my legs (scared of stunting growth).

Any tips? lately ive been doing arms one day, chest, back, shoulders, but i end up doing a bit of everything by the end.

You need to work your legs if you want good gains. Don't become a pyramid man.

LoL I just dont want to be one of those like 5 ft 1in guys thats all buff at the gym.

Kicking excercises are ok if i want to try to avoid stunting my growth right?

That myth belongs in 1920. How can you still believe this? Lifting weights will not stunt your growth.

Text1
Text2
Google on lifting stunting growth
et cetera, et cetera.

Wow thanks. I guess it was one of those really popular myths that never died. Guess its time to even out my body =P

 

[amicold]

Originally posted by: SonicIce
wtf once a week? how can you even gain anything?

Heavier weight and determination. It works, I gave up on routines altogether because I started thinking too deeply. Now I just workout when I feel like it and I'm making more gains than ever.

 

[Blazin Trav]

Honestly a lot of cardio is best if you want to lose weight. After you lose the weight, then work out and weight lift.

 

[Riverhound777]

Originally posted by: Whisper

Originally posted by: Special K

Originally posted by: SonicIce
wtf once a week? how can you even gain anything?

Ii sounds like you've never stuck with a program for long enough. Once a week works well if your diet is good.

Yep. I work out five days a week (or at least try to...seems to have been turning into four lately), a different muscle group each day, and I do quite well at keeping what I have. After working out for the past 7 years or so, I'm not really looking to make many more gains.

I have been doing the week rest on each muscle now for a couple weeks(my roommate thinks this is lame by the way, not how he was tought playing football). chest/triceps monday, legs/shoulders wednesday, biceps/back on friday. Then runnin on days when I have time, started doing HIIT as well.

But I have a question. Take monday for instance, I do bench for my chest, high weight, low reps. I did a set of 5, added weight, did 3, took off weight, did 4. I was feeling good. I was a bit sore the next day, but two days later I was perfectly fine. Does that mean I should try more sets, or is that just how it will be?

 

[Special K]

Originally posted by: Riverhound777

Originally posted by: Whisper

Originally posted by: Special K

Originally posted by: SonicIce
wtf once a week? how can you even gain anything?

Ii sounds like you've never stuck with a program for long enough. Once a week works well if your diet is good.

Yep. I work out five days a week (or at least try to...seems to have been turning into four lately), a different muscle group each day, and I do quite well at keeping what I have. After working out for the past 7 years or so, I'm not really looking to make many more gains.

I have been doing the week rest on each muscle now for a couple weeks(my roommate thinks this is lame by the way, not how he was tought playing football). chest/triceps monday, legs/shoulders wednesday, biceps/back on friday. Then runnin on days when I have time, started doing HIIT as well.

But I have a question. Take monday for instance, I do bench for my chest, high weight, low reps. I did a set of 5, added weight, did 3, took off weight, did 4. I was feeling good. I was a bit sore the next day, but two days later I was perfectly fine. Does that mean I should try more sets, or is that just how it will be?

Soreness is not an indicator of muscle growth, and neither is a lack of soreness an indication of a lack of progress. Stick to your program. Personally I think 3 heavy sets of the same lift is fine.

 

[amish]

i think i need some advice on my workout. i workout twice a day, monday through friday with one day being my off day. in that time i do 3-4 reps of 20 push ups and sit ups, or run 1.5 miles @ 8 min/mile. saturdays are football, basketball or another day of either PUs, SUs, or running (thinking about doing sprint work). sundays are my ruck days where i walk for at least an hour @ 3.5 MPH with 40 lbs on my back. is there anything else i need to do?

 

[KingGheedora]

Originally posted by: amish
i think i need some advice on my workout. i workout twice a day, monday through friday with one day being my off day. in that time i do 3-4 reps of 20 push ups and sit ups, or run 1.5 miles @ 8 min/mile. saturdays are football, basketball or another day of either PUs, SUs, or running (thinking about doing sprint work). sundays are my ruck days where i walk for at least an hour @ 3.5 MPH with 40 lbs on my back. is there anything else i need to do?

We can't tell you unless we know what your goal is.

 

[bignateyk]

quick question/ small thread hijack:

I lift 3x/week. Chest/Triceps one day, Back/Biceps one day, and Shoulders/Legs another day.

I typically do 3 major exercises, and one or two minor exercises each day, and I finish in about 45 minutes. Is this too short of a workout?

For example, on my chest day I will do:

5 min cardio to warm up
3 sets flat bench
1 set of abdominal related exercise
3 sets incline bench
3 sets incline chest flies
1 set of abdominal related exercise
3 sets skull crusher
= ~40-45 minutes

Should I be doing decline bench or dips in there as well to lengthen the workout?



I dont really do much of anything for shoulders since I figure they are worked well enough on other days. Normally I just do 3 sets military press and 3 sets shrugs, then go to legs.

Comments?

 

[Sukhoi]

Originally posted by: bignateyk
quick question/ small thread hijack:

I lift 3x/week. Chest/Triceps one day, Back/Biceps one day, and Shoulders/Legs another day.

I typically do 3 major exercises, and one or two minor exercises each day, and I finish in about 45 minutes. Is this too short of a workout?

For example, on my chest day I will do:

5 min cardio to warm up
3 sets flat bench
1 set of abdominal related exercise
3 sets incline bench
3 sets incline chest flies
1 set of abdominal related exercise
3 sets skull crusher
= ~40-45 minutes

Should I be doing decline bench or dips in there as well to lengthen the workout?



I dont really do much of anything for shoulders since I figure they are worked well enough on other days. Normally I just do 3 sets military press and 3 sets shrugs, then go to legs.

Comments?

Yes I would do decline stuff too on chest day. Change incline flies to decline DB bench or flies.

Do some BB raises to hit your lateral delts since they don't get worked completely with military press. If you don't already do them on back day, do some rows to somewhat hit your posterior delts.

 

[krylon]

Average Posts Per Day: 11.21

 

[Sukhoi]

Originally posted by: krylon
Average Posts Per Day: 11.21

You're at .31. Speed up!

 

[FrustratedUser]

Originally posted by: krylon
Average Posts Per Day: 11.21

Any problems with that?

I'm still going, feels OK. No pain and slowly increasing the load. I'm doing Tue, Thu and Sun.

 

[Chrono]

OH SNAP! goodluck. I love working out at the gym. Just be consistent with your workout.