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2002/04/06, 05:07 PM
I have been doing each muscle group twice a week and around 7 exercises a day. I work 5 days a week. After logging into the website here I notice that 1 day per muscle group and only 4 per day is pretty standard for all levels in their programs. What do you suggest? I don't feel like I am working only doing 4 exercises and by the time I get back around to a muscle group its like starting over. I am going for weight gain and want to convert the 10 extra pounds I am carrying to muscle before trying pick up more.
Any input appreciated.
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2002/04/06, 11:46 PM
You don't necessarily have to work out each muscle group twice a week to grow! FTs programs are designed to hit one (or two) muscle groups per week to fully concentrate on working the area. You may actually be overtraining your muscles by working them twice per week, depending on your training split. Remember, when you work on your back, chest, shoulders and triceps/biceps, you are really working your arms.
Anyway, fill out your profile and tell us more about your goals, training split, diet, etc. so that we can better answer your questions in the future.
Welcome to ft, too!
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**_Robert_**
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2002/04/07, 01:26 AM
Updated Profile.
4 exercises in a day doesn't seem to be work at all. I had been doing.
Day 1 & 4:
Super Pullovers, Compound Row, Incline Press, Vert Press, Overhead Press, Lower Back, Leg Lifts, Ab Machine (crunch and twists), Incline Sit-ups.
Day 2 & 5:
Preacher Curl, Iron Cross, Standing Bicept Curl (cable), Compound Row, Tri Extensions, Tri Pull Overs, Tri Pull Downs, Tri Press Downs, Laterial Raises, Upright Row.
Day 3:
Leg Extensions, Seated Curl, Leg Press, Multi-hip, Leg Lifts, AB Machine, Leg Raises.
All days:
10-20 of some kind of Cardio.
My sets are 5 near max, 10 most weight for the reps and another with less weight to failure.
I can fit quite a bit of time in if I need to (2 hours if needed). I have been doing this for about a month and its the first time I have worked out since I was 18.
This is what I have come up with reading various websites and with what I am able to do. I am winging it basically:)
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2002/04/08, 12:08 PM
A lot of beginners (no offense...I'm only talking generally) make the mistake of overtraining by incorporating too many exercises into their routines. First of all, you should not be working out any longer than 45 mins. to an hour (exludes stretching time). Next, for the average guy, only 12-20 total sets per day is required for hypertrophy! Last, it's not the quantity but quality of the exercises.
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**_Robert_**
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2002/04/08, 12:14 PM
One last thing...4 exercises, when done properly using the pyramid system, can be quite taxing/challenging on your muscles. Anyway, most people just use this as a guide. I myself have added 1 or 2 additional exercises (or sets) to ft's programs when I find them to be not so challenging.
Good luck!
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**_Robert_**
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2002/04/09, 06:33 AM
No offense taken at all. The circuit training at my gym confused me badly, its somewhere near 14 exercises and they suggest doing it 3 times a week with 2 cardio days in between. I broke it up into 5 days since it was more than I thought was needed. Since then I have read LOADS about only doing 12-20 sets a day.
I have changed things up a bit now and since reading a lot more I am working to lose my weight (love handles) and tone up a bit then pack on muscle (8 week weight loss then gain program). The contradiction came with the "can't lose weight and gain muscle" idea. So now Im trying to lose first then gain lean.
Diet is an issue. I hear that I should do cardio in the AM before I eat, but need food to get through the weights portion. Does this mean that I should do cardio, wait 1-2 hours, eat breakfast and then go back to the gym and lift?
I am trying to figure out when I should eat/workout my 6 meals for best effect. What should my numbers be for this kind of plan? I was thinking Calories 2330, Prot 165, Carb 344, fat 28.5 when I was trying to gain, but what should I shoot for when trying to lose weight? I weight 170 and am 5' 7" male. This is what the calculator suggested for me to eat but is it correct to do the same for both weight loss and mass gain? 710 calories, 31 prot, 129 carb, 6 fat come from a ultra fuel and protein bar, should I just cut those out and do the rest of my diet? That would drop my daily calories to 1528 but keep my protein in the 136 range and carbs in the 218 range. I have all but elimiated sugar, sodas and the only high sugar carb thing I drink is OJ.
Any suggestions welcome.
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2002/04/09, 06:36 AM
Oh I also do a whey protein powder and milk for about 25-30, all natural whey protein powder is a little less perfect in servings and about 1/5 the cost. I buy it by the pound at the health food store, thoughts on this?
Tastes the best of anything I have tried (nearly neutral vanilla flavor).
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2002/04/09, 11:10 AM
Well, as far as cardio, you should not do it right before weight training as a general rule. You can go back to the gym or do it on a non-weight training day altogether. It is most effective when done on an empty stomach (doesn't have to be first thing in the morning). Simply do it about 3 hours after your last meal. After cardio, wait another hour before eating again.
You'll have to play with ft's recommended caloric intake. Just stick with low-fat foods and vary your carb intake. You don't want to drop your carb intake too low as your body may go into hypoglycemic shock. Start with a moderate amount of carbs and then go from there.
Protein drinks should supplement your daily protein requirement (1-1.5 grams per pound of bodyweight). Taste is definitely a big factor, so if you like it, stick with it. Most of the good ones contain at least 20g of protein and 2g of sugars per serving.
Hope these answer your questions...
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**_Robert_**
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