"Working out 5x a week? Well, if you are doing a fair amount of cardio, or you are 18, or injecting something, yea, you can totally do that.
But won't lie, working out at that volume, even on various...substances, will be a big stressor on the body. "
Disagree ... Not if you are doing reasonable weights, at a medium set of reps and no more than 2 exercises at 3 sets each per body part. I am doing more than that now and am only switching to 3 days on 1 day off to decrease my time spent on working out in any one session. (I want to keep my training time under 1.25 hour including my cardio.)
Most bodybuilders follow a 3 day split with two body parts worked per session and a rest day after all body parts have been worked. it's very efficient and it does not wear you down. that's how it's been designed.
To clarify some I already have been going to the gym for a few years now and already have decent strength. However, my workouts have definitely not warranted the results I want - due to my own poor ideas of lifting and nutrition. Point being that I due have enough strength and stamina to handle more than your beginner workout.
I tend to gain weight easily, I'm definitely a endomorph. So I'd like to ideally workout more often, so I'm not just getting fat with the increased calorie/protein intake with my bulking up.
if you've been doing a few years then you need a lot more help than you're going to get on a marriage board. find a weight training forum or body building forum or buy a good book. :-) IMO
My focus is different.
Before I was always after the mythical six-pack. So I always did this circuit-training/cardio workout with a low carb/low fat diet. When I was disciplined and stuck to it. During times when I knew I would be eating more (like the holiday season) I would do more lifting. I saw some improvement, I definitely toned up some, but still had alot more fat than I would like.
Now, I'm trying to bulk up, put on alot of muscle - I've never really tried that before with a lot of knowledge behind it.
I generally workout on machines or Hammer Strength.
Bench - 200 lb
Squat - 200 lb
Deadlift - 160 lb (just started doing this recently)
It's a start. Hammer is good stuff. Designed by Gary Jones who invented the Nautilus cam when he was in Junior High. Work on increasing the reps. You want the weight light enough to do at least 8 reps, heavy enough to give out at around 12. You should be totally gassed at the end of the set. Once you do more than 12 reps, raise the weight with a 5 on each end next workout. Keep doing that. Progress in weight and/or reps every time.
it was suggest to me to try "ladder reps", similar to eastern european training methods. this is where you do 1 rep, pause for a brief break, 2 reps, pause, 3 reps pause, 4 reps pause, etc with a weight where by the time i get to ten i'm gassed out. take a break then move to next circuit. this way i do more total weight with more reps at the end. been doing it for several weeks not and i do notice a sizable difference, especially with squats and presses.
compound movements and rest time between workouts?
I have read alot about the benefits of compound movements vs isolated exercises. However, I also read how important it is to get rest on your muscles between workouts.
I guess I am working on the assumption that there is a limited number of compound movements available to do - and you would have to repeat them fairly regularly.
However, when I review suggested routines, I see a lot of Chest/Arms - Monday, shoulder/Back - Wednesday, etc., which in my eyes imply more isolated movements.
Thanks ahead of time.
I disagree with most of this. You can easily workout 5x/week as long as you don't push to failure and keep your workouts brief. In fact I've always seen better results that way. Getting sore is not your goal, and not necessary. You probably will get sore when you start but lack of or presence of soreness is not a sign of a good workout.
Originally Posted by Juicer
Working out 5x a week? Well, if you are doing a fair amount of cardio, or you are 18, or injecting something, yea, you can totally do that.
But won't lie, working out at that volume, even on various...substances, will be a big stressor on the body.
If you want to bulk, you figure out the routine and volume, that works for you, so the muscles you worked out are sore the next day. If they are sore, you know you did a good job. But know your limits, if they are sore for over a week, you over trained it.
And if you have excess body fat, or want to tone it down and get abs, you can do cardio maybe 1-2x a week. But if you aren't overweight, you probably don't want to do that. Too much cardio causes you to burn up your muscle gains.
One way I found out to get some good cardio into my life is I do a cardio workout week at least once a month. The last week of every month, I only do cardio workouts for most of the body.
Also, if your body is dead the next day after cardio, you may want to tone it back. The goal of cardio is to make the muscle cells build more mitochondria, or get more efficient blood flows.