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Author: Doin' my best
Date: 02-19-03 02:42
GymMachine, thanks for your advice. I basically want to tone my overall body, and continue with alot of cardio. However, my Gym Membership only allows me to use the gym 4 days a week, which i truly feel is more than enough. My days i can go are on Sunday, Monday, Wednesday, and friday. Now GM, on Sunday night, i usually do alot of cardio, and workout my Legs and Abs. On Mon - Wed - Fri, i basically work ALL my upper-body..( Chest, Back, Shoulders, and Biceps & triceps )..however GM, i have been doing ALOT more overall sets per body-part than you suggested. Now my Chest routine is like, 4 sets of seated bench-presses, and 3 sets of dumbell fly's on a flat bench, and then 3 sets of the pec-deck, and 3 ending sets of cable extensions. Now GM, that right there is a total of
13 sets for Chest, each set usually ranging from 10-15 Reps. And that JUST my Chest routine. I do another 9 sets each for Biceps & Triceps, and 8 sets for my Back, and 9 sets for my Shoulders..( Since they get alot of work with my other body-parts )...GymMachine, even though i am going for overall tone, is that TOO MANY Sets for my upper-body parts ? I'm not a beginner, but i am no Arnold either. You said you are in & out of the gym in 30 minutes, right ? God i'm envious of you GM, on my Mon, Wed, and friday workouts, i'm in there at LEAST 3 HOURS!!
Should i scale back my total amount of sets per body-part GM ?, and just try maxing out the Reps to get a " Good Burn " ?
Please help me a little more Sir :-)
Have a good day down under.
Ron.
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Author: GymMachine
Date: 02-19-03 02:59
definately cut back on the sets yep lol..theres no need for that many unless you are arnie and lifting extremely heavy...alot of fitness trainers will throw the tone book at u saying 10-15 reps will tone the muscles nicely...remember tone is very little muscle growth and more cardio to burn the fat to see the muscle....but it is quicker to tone by lifting heavy...i see your lifting fairly light weights in the endurance range....endurance is considered 12 reps and above...now some say this is tone...but if u relate endurance by muscles have a look at those who train specifically for endurance...marathon runners...are they toned? nope just scrawney and thin and they train for endurance (yes weights aswell)...now i would never wanna look like them....trsut me you will get your shape quicker by lifting heavier...when your happy with your size after a while (depending on how fast and how much u want to grow) u can just maintain that by not upping the weights at all...so my recomendation is to bugga the three hours away, thats way too long for your body to be lifting weights anyway, your catabolising for too long...lift heavy!...try doubling what u can do now..even if thats 8 reps, thats fine too..dont go above 8 though...you will pack on more growth gains and when your happy with what u got, simply dont add anymore weight...it may be mundaine, but it will keep what u have worked for...remember arms help in alot of exercises so they dont need too much more exercise than 4 sets....they may do for you coz your training much lighter....but you are right if u want tone, you do need to lose bodyfat, and the cardio and diet which your already doing will do that for ya...by the way 'burn' or the 'pump' isnt necessarily a good thing...the pump feeling is just deoxygenated blood trapped in your muscle...it isnt a good indicator of a good workout (neither is soreness) but sometimes it is unavoidable...and the burn is muscle fatigue...ill tell ya now fatigue doesnt incure muscle growth...tiring a muscle out doesnt make it grow...progressive overload will make it grow with shorter reps...see i never get a burn..i lift until im struggling under the bar or whatever to get that last 1 or 2 reps out...failure is the key to muscle growth because its those last one or two reps that incure the growth,,,if you lift with a shoter rep range and not feeling a burn but a general hardness in getting the weight up simply because its heavier than you can lift, THAT is the way you will incure growth of any sort...be it a little or alot, remember u can stop when your satisfied if your worried about getting hulk huge...dont worry it still takes a long time but to maintain, dont add weights to your lifting...you want more, keep adding weights...3 hours in the gym and your releasing all sorts of nasty hormones and such which is doing more damage than good...straight after training you need protein and a high GI carb to counteract the mean and nasties and get some fuel for your muscles...remember all of this doesnt mean much unless u get that protein u need to grow, be it little or alot!..happy liftin
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