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Author: Doin' my Best
Date: 03-06-03 20:18
...You responding down below, but, i guess you didn't see in my original post where i CAN'T workout 5 days a week. My Membership won't allow it. Only Sunday nights,,,monday nights,,,Wednesday nights, and Friday morning, and that's only Abs & Cardio..( Extra Cardio, more than the other days )
Also, Trust me on this GM, One does NOT garnish better results on Free weights than on Machines. This is a Myth. You certainly can isolate a certain muscle a bit more, but, you don't get a better range of motion on free weights, and you don't get more strength. Also, with only 3 days to get ALL of my body parts trained with weights, i have to train MORE than just one body part per session like you do. And lastly, Squats are out of the question. They don't do anything more for you than a regular leg-press or extension, except maybe your Butt area, and treadmill and Bike work trains that area all one would ever want too. And i still say this program of yours is NOT a program to slim down, and tone, but rather designed towards getting bigger and adding more size. But GM, I have a 54 Inch Chest and 21 Inch Arms with maybe 8 % total body-fat..( And i still don't come close to showing definition )..to show TRUE definition, one HAS to be at 4 % body-fat or less..( Arnold in his hey-day was at LESS than 1 % )...and all bodybuilders are less than 3 %. So GM, when coming up with a routine for me, you HAVE to post something that is not yours persey cause, i can't do everyday.
Thanks,,Ron
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Author: GymMachine
Date: 03-07-03 00:25
hmmm ok....well you can combine groups...you got 3 days...so legs and back can be one day...shoulders and biceps can be another day...triceps and chest can be another....thats a 3 day split..
Ok the machine vs free weight argument comes down to one thing really...more muscle involved in moving the actual weight...we agree that the more muscles you move, the better this is for you right?...well free weight involves you picking up the weight, loading the bar, lifting and dropping the weight off the ground/bench and uses ALOT of muscles to stabilise your body...eg standing military press, your gut and legs will contract a wee bit to keep you able....now machines are isolation exercises (95% of them) and all you got to do is stick a pin in and push/pull/extend/lift or whatever it is...its the lack of helper muscles used which is why free weights gets an advantage...there are other benefits but in my opinion this is the main one.....Squats is sorta the same argument...having something heavy on your back is more trying than loading a pin for leg presses...squats also will make you burn more cals in just peforming the actual exercise compared to presses....a bike or treadmill wont make your butt muscles grow...remember muscles either grow or shrink...thats all they can do...and being below 3% bodyfat for extended timeframes actually makes you quite ill physically..its not natural for the bodyfat levels to be that low year round...hence bodybuilders will shred for competition (like arnie at his 1%) and then pile on more weight after competition.
It seems your after more tone...whilst i do believe heavy weights will tone because truthfully, lifting heavier weight will aid in helping you lose more bodyfat than lighter ones for more reps due to the disruption of the bodies homeostasis (think about this anaology: a long distance runner will train for hours on end and look pretty thin and gangly...a sprinter will train exclusively with sprints...and they have great physics..ALSO the fact that interval training is so popular for a reason...it incorperates sprints into the workout and we all know how shorter and sharper sessions of more intense cardio will blast your metabolism and therefore help u lose fat quicker - the same is applied to weights and are only now people catching on....that heavy amps your metabolism more than light weights...15 reps and above, your exclusively training for endurance and fatigue..this builds little to minimal muscle mass because your muscles are being trained not to cope with load...but for distance...so your muscles produce more type 1 slow twitch fibres, the long skinny looking fibres, which is what you see on marathon runner)
Anway my advice to you is to firstly atleast lower the sets...that amount of sets is nuts that you do!!...if you want tone then hit the cardio and diet harder...if your at 8% fat then things are getting harder for a reason...by the way at 8% you should have a ripple of a pack or something great anyway!
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Author: Shari
Date: 03-07-03 05:55
Hey, what works for one body doesn't always work for another. Go with what works for you.
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Author: TidalWave
Date: 03-07-03 15:36
Well Ron, if you are not showing any definition with those stats you are doing something wrong unless it is not muscle at all. And second of all, free weights is better then most Nautilus machines because most machines are really only good for toning not really good for building. With free weights you overall get a better workout. If your looking to build, free weights is what you need. How many bodybuilders workout on Nautilus machines? not many lol. Plus you said squats are not that good? i beg to differ cuz squats doesn't just help your quads and calves it is a almost a full lower body workout from the waist down. Plus anyone can say they have 21 inch arms and look like a giant but you said you have all that and only 8% bodyfat and your not showing definition? i don't believe you lol doesn't make sense.
TidalWave
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