Mon Wed Fri Bench Press, Bicep Curls, 40 min moderate cardio
Tues-Thurs-Sat (I'm not sure what you call these lifting exercises, so I'll describe them)
Lawn Mower pulls with dumbell
Dumbells in hand - lift shoulders
Weight tied to dow rod with rope, roll up and down with arms extended
50 lbs on bench bar behind neck with hands in center
40 minutes moderate cardio
I do all resistance training to failure, 5 sets at about 80% max. (I know I need to start working my legs!) To me this seems like a pretty good regiman. I'm looking for insight for ways to improve my training, your experiences in training. Also interested in supplements such as creatine & glutamine, I've been taking these for 2 weeks I've been training for about 7 months and want to make my workouts really contribute twords gaining mass and defintition. I'm a vegetarian, 6 to 8 meals a day, whey protein, superb diet. But building muscle on a vegetarian diet is difficult. Thanks for your inpu
2006-10-04 01:50:43 · 11 answers · asked by nice guy 2 in Health ➔ Diet & Fitness
Train each muscle group once a week. You're not giving your body a chance to rest and grow if you're training particular muscles 2-3 times a week. Try to do Chest on monday, back and shoulders on tuesday, bi's and tri's on wednesday, and legs on Thursday. I use a pyramid for my liftining. For example, I do a quick warmup on bench (135 ten times) then to 205-8, 225-6, 245-4, 265-2. That will put mass and strenght on. Also, start 1 gram of protein for every pound that you weigh. I started this diet earlier this year and have put on a solid 10 pounds. That's a lot for me.
2006-10-04 02:01:53 · answer #1 · answered by Genius 2 · 0⤊ 0⤋
Over-training occurs when you work the same body part within a time frame that does not allow it to recover, ie working biceps on Monday and again on Wednesday. Give at least 3 days for recovery. Otherwise you can workout 7 days a week as long as you give the body recovery time and nutritive support for recovery.
One note about veganism: Herbivores eat non-stop always eating or chew cud with multiple stomachs so that every bit of protein can be extracted from the food. Humans do not have such and extensive digestive system and we need the protein volume from food to support our muscles and organs, especially if growth is the objective.
2006-10-04 02:03:55 · answer #2 · answered by Anonymous · 1⤊ 0⤋
You need to let your muscles rest and recooperate. think less is more. if you are like me - a hard gainer - then normal work out routines don't really work. I trained for months and didn't appear to be building mass. Now I train 3 times a week for no more that 45 - 60 mins each time on weights and 1 day cardio ( run, swim, etc...) I have found that this has helped develop both stamina and increase muscle density. don't over do it. Less reps , heavier weights.
2006-10-04 02:11:55 · answer #3 · answered by Anonymous · 0⤊ 0⤋
Six days a week really seems like over-training. It's not easy since you are a vegetarian. I'd advice that you should consult a personal trainer or a doctor. If you work too hard, your body may not take it and there could be long-term effects even though you don't see it now.
2006-10-04 01:55:34 · answer #4 · answered by whitelighter 4 · 0⤊ 0⤋
U being at a healthful wt may be the reason. Ur bod may be resisting replace from that. U would have ilttle or no extra bod fat to burn. If u do have extra, and because u can do ninety minutes extreme aerobic, try that 6 days /wk, being beneficial to get enuf relax. Dont enhance too plenty too quickly. If there is any soreness, chorus. i anticipate ur heart's ok. How extreme is extreme? Is it extreme enuf so ur respiration so no longer elementary u couldnt communicate? shop the intensity as hi as poss. All issues seen, bigger intensity burns fat quicker. U dint placed up info of ur wt practise. possibly cut back that to a million set, 6-8 reps of heavier wts. i anticipate ur doing 6-8 workouts. possibly do this 2/wk or a million, & communicate fat burning for now. initiate counting all ur nutrition. U have some room to burn extra fat.
2016-12-08 08:13:11 · answer #5 · answered by ? 4 · 0⤊ 0⤋
You are right you need to be working your legs- you need to alternate between upper and lower body- you don't want to pull something. I think it is great that you didn't put in your question about losing weight- it sounds like you are doing this to stay healthy. Are you looking to get "bulky"? A guy that is tone and has some cut to him is great and it is nice to see that he cares about his health. Sounds like you are taking Sunday off! Don't let the gym over welm you. Remember that you won't lose your definition over night!
2006-10-04 01:57:54 · answer #6 · answered by Rachel Q 2 · 0⤊ 0⤋
1
2017-02-17 20:21:10 · answer #7 · answered by Anonymous · 0⤊ 0⤋
I believe that you are working out to much because your breaking down the muscles and not letting the muscle heal. Blessings
2006-10-04 02:02:06 · answer #8 · answered by datalov3 2 · 0⤊ 0⤋
The body needs rest from exercise, and yes, you are over doing it. Slow down a bit.
2006-10-04 01:54:29 · answer #9 · answered by WC 7 · 0⤊ 0⤋
it doesnt mean that you're working too hard for your body you will achieve what you want...
do not push body to the limit...you cannot forced your body to work that long....
its not how many times you work out...even you're working too hard but not doing the execise right i think its useless...
relax man...have a break...
2006-10-04 02:11:37 · answer #10 · answered by zhu 2 · 0⤊ 0⤋