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2002/09/11, 01:36 PM
I am confused. If I want to build strength and tone at the same time why would the following not work?
Cardio 3 times per week.
Strength training 3x per week (repeating the same muscle groups each time). So, for example I would do 2 chest exercises, 2 back exercises, Biceps, Triceps, Forearms, Shoulders and legs. Because I am doing fewer exercises per workout I am able to work the same muscle groups 3x per week instead of only once.
For variety I can change the actual exercises every 1 or 2 months. This way the muscle groups get worked on more frequently and I can still fit all muscle groups in a 45 minute workout.
At the same time, I would keep my current "maintenance" caloric intake thereby lowering my fat, increasing my muscle (which would draw from my excess fat I already have) and I can get toned and strong at the same time.
Mathematically, this makes sense to me....since I am new, however, I would like to know if this is reasonable or way off base.
Cheers.
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Stepwise
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2002/09/12, 01:31 AM
Well you know almost everything can work in weight training..... I mean everybody is different and we'll never be able to tell if ONE thing really is gonna work or not for YOU if you don't try it........
Working in circuit training when you start exercising can be a very good idea. You'll be able to tone and loose some body fat.
Also you have to know, when first STARTING weight training you'll get results soooo much faster than somebody who has weight training for years.
This routine will work great for the first around 3-6 months and then you probably have to change some things to keep getting results.
Good luck to you!
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- Nina :o) Les Victoires éternelles sont celles du coeur.
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2002/09/12, 09:40 AM
Thanks Philia2,
What about the issue of working a muscle group only once per week? Wouldn't it be less effective then working it say 3 times (even for advanced lifters)?
Cheers.
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Stepwise
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2002/09/12, 09:58 AM
It simply takes your muscles that long to recover. That is if you are working them to max. If your doing circuit training and your limitation is your cardio rather than actual muscle's giving out you can get away with less recovery time.
When you say tone and strength, any working of the muscle will tone it, usually when people say they want to tone all they mean is exercise it with out gaining any size.
I assume by strength you mean you want to gain some size? Then you need to work your muscles hard and give them the proper rest time. This doesn't need to be a full week, especially when your fairly new.
If you truely work a muscle to it's max, i don't think you will feel like training it again in 2 or 3 days time.
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2002/09/12, 10:27 AM
Jingo......please tell me is the max-out any lifting you do where you can not lift the next rep? Im a woman so of course the guys can lift houses compared to us. Okay for those women who are jacked .....but most of us arent. So maxing would be like 8 reps the 9th being almost impossible? Im asking? Thanks :)
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2002/09/12, 12:04 PM
I'll let someone more experienced confirm and explain more =)
I was just refering to the difference between, say doing 4 sets of 10 reps with the last set being close to fail, and circuit training where you might do a ton of reps then move on to another excercise, before the muscle is totally trashed.
Both are effective and valid ways to train, but if your looking to gain more mass the first is more effective and you will need longer rest time than for circuit style training, which typically you would recover from much more quickly.
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