Strength Training

[MrPurple]

To all those who strenght train (body build, weight lift, etc).
How often do you guys work out, what are your routines, how do you work each gourp, etc.

I have started working out in late Sep. early Oct.
I see some difference in my body, a bit leaner, increased strength, lost 7 lbs (my diet sucks and I don't get enough of sleep)

Right now I do a 4 day/week regiment and I do 2 groups per day.
Chest/Bicep
Back/Triceps
Quads/Hamstrings
Calvs/Shoulders

At the moment I think I reached that point in time where I noticed that I am not following porper form or I am not "feeling" the results of each workout so I am going back to basics sort of speak and lowering the weight.
What I am wondering, as I stated above, is my routine good or is should I change it up. I must say that I am impatiante by nature but I have found that I can restrain my self with this and take my time. But I need imput on a good regiemnt so that I get rid of the doubt in my mind and focus on the acutal workout.

Don't know if this has any impact on your answers and discusion, but I am not looking to be "built" or have the biggest muscles possible. I value strength above size, but I am vain enought to want some mass. I am a big guy, 6'2" 253 lbs.

Finaly I am deftly scared of Squats and it messing up my spine, but I dislike machines since I don't really feel like I am working the muscle, but haveing the machine do it for me. Any advice on how to do them or how to alleviate this delema.

As always I await your wisdom and discusion.

[brandon184]

(my diet sucks and I don't get enough of sleep)

I'm not huge on any sort of routine, or anything - but I did notice this. In order for any gain to occur, a proper diet and sufficient sleep are crucial. You can workout all you want, but if you aren't getting the required nutrition and sleep - you won't see results.. or, at least not results you could be seeing.


- Brandon

[Martoch]

Originally posted by MrPurple
(my diet sucks and I don't get enough of sleep)

Right now I do a 4 day/week regiment and I do 2 groups per day.



What I am wondering, as I stated above, is my routine good or is should I change it up.

Here's a great guide to getting your diet on track! Diet and sleep are key (although I don't get enough sleep either)
http://www.maxsportsmag.com/fatloss/issue43/43fl1.htm


As far as your workout goes, there is no "right" or "wrong" way to do it, as long as your do it right, do it slow, and allow for proper healing.
I work 1 muscle (exluding abs) a day/5 days a week. I concentrate very hard on each muscle though...when I work 2 muscle groups I feel like I'm "rushing" through the first muscle so I can get to the 2nd one in time.

-Do your reps slow, make them count...
EAT RIGHT!
-Don't limit yourself to 3 sets of 10 or 12...do sets until exhaustion once in a while.
EAT RIGHT!
-Lift heavy/lift light..."trick" your muslces...YES, they do remember if they're going through the same routine over and over. Change up your workouts frequently.
EAT RIGHT!
Don't worry about being able to bench press your car...quality is so much more important than quality.

Hmm...I don't see ab workouts anywhere in your routine? A strong stomach is the foundation for almost every other muscle movement! You workin' them abs or what?
You getting enough protein?

My quick $0.73...


Mike

Oh, almost forgot...

*FLEX*

[MrPurple]

I forgot to mention abs, I do them min 4 times a week, sometimes more since I know that abs heal alot faster then any other muscles.
My diet is not that bad, but it could be alot better.
I limited soda by alot and drink alot of water. I try to eat as little of fast food as possible.
The only problem is that my diet is not that stead, meaning I don't always eat the same amount each day as I did before. Sometimes due to work I tend to miss meals, and I tend to eat latter at night then I should (around 10 PM) Its not much but I know I shouldn't.

Well I will do what I can about sleeping and eating better, but its not easy with work.

Any other sugestions? And thanks for the current ones.

[John Prophet]

Squats?

The main thing..which most people get wrong is....the FIRST move down....in the first move dont just collapse your knees forward....the first move should actually be the rear end going backwards..almost like sitting in a chair...almost like lowering yourself onto your hamstrings.

I wouldnt worry about squats hurting your spine, lol...maybe your knees if you do em wrong..but if you sit back with your rear end you take most of the stress off your knees..if your first move down is just collapsing the knees forward...you put all the stress on the knees...(so dont do that!)

You wanna do martial arts? Worry about getting lean...dont bulk up any more than you are now....just get your body toned etc.

[RicheemxX]

Originally posted by Martoch

-Do your reps slow, make them count...
EAT RIGHT!
-Don't limit yourself to 3 sets of 10 or 12...do sets until exhaustion once in a while.
EAT RIGHT!
-Lift heavy/lift light..."trick" your muslces...YES, they do remember if they're going through the same routine over and over. Change up your workouts frequently.
EAT RIGHT!
*FLEX*

great advice there nice and slow never jerk the weight around or just drop it. You need to feel the negative as well as the positive when lifting. Variety is also a good point. When you lift the same weight all the time your muscles get into a routine and you feel like your not making any gains. Change up the style of lifting from time to time don't just do seated none supported curls do some preacher curls same as bench raise the bench some times do some flys hit the muscles at different points. since your at a gym you have several machines that can allow you to hit muscles from every angle just make sure your doing the exercises right....ask one of the trainers there for some help maybe pay for a session or two it makes a big difference....don't be afraid to watch yourself in the mirror your not narcissistic

warm up warm up warm up and cool down and stretch from time to time do just work it out stretch it out and don't skip the cardio
don't just jump on the bike and do 30mins or 45 do some lighter weight lots of reps type lifting a day or two here and there don't just try to max out the weight every day hit some cross training