Stephen Johnson wrote:
If your goal is to gain muscle mass, then I agree that your routine is too frequent and too high volume.
well. main goals are: strength, endurance, health, and muscle mass. ive been pretty satisfied with where i was before. wouldnt mind more mass, but its not priority numero uno or anything...
1 - Rather than a split routine, do full body. Emphasize compound freeweight exercises, like squats, deadlifts, presses and rows. Avoid doing two or three different exercises per bodypart, or more than 5 sets per exercise. Keep your workouts under an hour.
2 - Work out three times a week using a heavy/light/medium weight scheme. Lift heavy on Day 1, light on Day 2 and medium on Day three. Take a day off after Day 1 and 2, and two days off after day 3.
3 - Add calories, but avoid eating more than 500 calories over your daily needs for any length of time. Pay close attention to your abs/definition when you're bulking up. If the definition starts to blur, you're gaining more fat than muscle. Eat as clean (lean meats, poultry, fish, veggies, fruits, whole grains, legumes/nuts) as you can tolerate while keeping your sanity.
4 - Keep other activities to a healthful minimum. Do cardio, but avoid doing more than an hour a week. Also, high intensity interval training is preferable to long slow distance training.
really? full body??? i would go insane doing so few different exercises... after a few weeks id get incredibly sick of it... im sure i could do it, but... why full body and not push/pull or body part split? i dont mind dropping to 3 days, actually, im so busy now that it makes a ton of sense. i like the heavy/light/medium setup, though. ive never gone anything short of heavy...
anyone else? agree? add on? disagree?