gym errrrrrday?

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frankie123
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gym errrrrrday?

Post by frankie123 » Tue May 11, 2010 3:04 pm

i've been going to the gym everyday for almost a year ish now... obviously i see some difference. not only that, i also know that each muscle group need at least 24 hrs of rest. therefore, i do upper body on one day n lower body on the next day. with interval training to warm up. is this any good?


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Post by hoosegow » Tue May 11, 2010 3:14 pm

I think you answered your own question. You obviously see the differences so yes it is good.

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Post by frankie123 » Tue May 11, 2010 3:21 pm

i dunno, lulz m i slowing down the growth or it just grows coz i m just workingout all the time

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Post by frogbyte » Tue May 11, 2010 4:13 pm

That seems like too much to me. hoosegow you lift every day? What's your routine?

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Post by hoosegow » Tue May 11, 2010 4:57 pm

You could be slowing down because you are done with all the newb gains. After a period of time, progress gets painfully slow. You might tweak what you are doing or completely change everything. I don't know the details, but you could try changing the rep/set scheme and go heavy, low reps and more sets.

Froggy, I don't lift everyday. I lift four to five times a week and usually get a basketball game or bike ride in there. These days I try to get at least two complete days off. I almost never do anything other than chores on Saturdays.

I guess it was an off the cuff answer. He is saying he has seen some good progress. I say, if you are making progress, don't stop what you are doing. Now he is saying the progress is slowing down. I'll agree that training every day could be detrimental but it depends on what you are doing.


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Post by frankie123 » Tue May 11, 2010 6:54 pm

i was doing heavy weights n less reps wit more sets for chest n it turns out pretty good.... i've been doing the same reps/sets / exercises for abs for like almost a yr now... do i need to change it up a bit in order to see new difference?

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Stephen Johnson
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Re: gym errrrrrday?

Post by Stephen Johnson » Tue May 11, 2010 8:25 pm

frankie123 wrote:ii also know that each muscle group need at least 24 hrs of rest
Actually, if you're in a muscular hypertrophy routine, the muscles need at least 48 hours to recover.

Also, heavy lifting taxes the CNS (central nervous system). Even if you alternate between upper land lower body, or have some sort of bodybuilder split routine, you need some days off from the gym to avoid burnout.

Newbies can get away with living in the gym since their strength gains in their lifts are due more to neuromuscular adaptation rather than hypertrophy. Once adaptation is complete, recovery time away from the gym becomes more important.

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Post by frogbyte » Wed May 12, 2010 11:18 am

Ah ok, hoose. I definitely think it's worth experimenting with different amounts of rest - I was on "3 days on, 1 day off", and now I think I'm doing better with "1 on, 1 off", but I may have gone too far and now I'm pondering going to "2 on, 1 off".

Frankie, depends what you're doing - my main ab exercise is deadlifts (although I occasionally throw in planks). Post your complete routine, including sets/reps.

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Post by frankie123 » Wed May 12, 2010 11:43 am

ok so here's my routine, n does dead lift focus more on ur abs or legs?

-Day 1-

Main (a)
Lat pull down 12 reps/3 sets
Bench Press 6 reps/6 sets

Barbell preachers curl 12 reps/3 sets
↑ ↑
Superset
↓ ↓
Skull crusher 12 reps/3 sets (Close grip bench right after) 12 reps/3 sets

Alternate (b)
Seated Row 12 reps/3 sets
Vertical chest press 6 reps/6 sets

Concentrated Curl 12 reps/3 sets
↑ ↑
Superset
↓ ↓
Rope Pull Down 12 reps/3 sets

*Vertical Twisted Knee Raise on both main and alternate 30 reps/3 sets after the Superset

-Day 2-

Main (a)
Sled Hack Squat 12 reps/3 sets
(Side raises)

Alternate (b)
Decline Leg press 12 reps/3 sets

*Oblique Side Raises 20 reps/3 sets
*Twisted crunches on both main and alternate 60 reps/3 sets


Main (a) Alternate (b) Main (a)
Day 1&2 Day 3&4 Day 5&6 → back to Main (a)

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Post by frogbyte » Wed May 12, 2010 12:36 pm

The deadlift focus is on the back, but I feel it in my abs (especially towards the sides) after a brutal session.

Sled Hack Squat and Leg Press seem virtually identical to me. But that means your doing 3x12 of quad work every other day? Are you still sore from the last workout 2 days later?

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Post by frankie123 » Wed May 12, 2010 12:38 pm

i try to do it flip flop as leg press is my main leg exercise and hack squat my alternative one. this way, i can avoid muscle plateau..... n no, i havent had soreness for a long time now

p/s: i switched my ab workout finally after doing the same thing for almost 2 years... i kno i kno fail on my part just realizing it

so i m doing:

twisted ball crunch on the lower body day

and

Incline Leg-Hip Raise on the upper body day

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Post by frogbyte » Wed May 12, 2010 4:24 pm

You're continuing to up the weight on the leg press and your legs aren't sore the next day even?

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Post by frankie123 » Tue May 18, 2010 12:11 pm

frogbyte wrote:You're continuing to up the weight on the leg press and your legs aren't sore the next day even?
is that normal? coz seriously my legs are just normal the nxt day... :roll:

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Post by stuward » Tue May 18, 2010 1:10 pm

If you do the same exercise frequently it doesn't cause much soreness. It's only when you change exercises or train infrequently that you get excessive soreness.

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Post by frogbyte » Tue May 18, 2010 3:20 pm

Yeah but are you still making significant gains? What's the rate of increase on reps/weight you're getting?


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