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What Happened to Letting Muscles Recover

davidday Posts: 79 Joined: 2005/01/28	2005/04/23, 10:22 AM I picked up the "Weight Loss" magazine from the editors of "Men's Health." Contrary to everything I've been taught, David Zinczenko has a total-body strength training workout plan that he says should be done three times a week (Monday, Wednesday and Friday). I've always heard we should give our muscles a week to recover and rebuild before working them again. Could someone elighten me? Is this the way to go, or am I correct to allow a week of rest and recovery between the same exercise? FYI, he says to do the program three days a week with a day of rest in between. He recommends doing the cicuit twice the first two weeks, and three times after that. The workout includes the following exercises: - Bench Press (10 reps) - Squat (10-12 reps) - Triceps Pushdown (10-12 reps) - Military Press (10 reps) - Upright Row (10 reps) - Pulldown (10 reps) - Biceps Curl (10 reps) - Leg Extension (10-12 reps) - Leg Curl (10-12 reps) - Traveling Lunge (10-12 reps each leg) - Step-Up (10-12 reps each leg) Thanks! -------------- Dave ---------------------------------------- Eu procuro um amor que seja bom para mim...
bropie Posts: 1,084 Joined: 2004/12/04	2005/04/23, 10:25 AM that sounds like a fundamental building plan. i think its more for a beginner, to start training all body parts, and get them ready for a future split. its more for practicing technique just getting a feel for training in my opinion..
sstump1 Posts: 1,227 Joined: 2005/03/20	2005/04/23, 11:54 AM It appears to be a variation of a circuit workout...you're not pushing these to exhaustion...just enough to get the blood pumping and it's good for building lean mass. I do something similar (legs, arms, core...rinse and repeat).
supahhawaiian Posts: 1 Joined: 2005/04/23	2005/04/23, 12:01 PM I was wondering, is this all done in one workout session, and is it just one set? I don't mean to sound goofy but if it is then it sounds like it is meant for someone who is starting out, or trying to get back into working out. ============ Quoting from sstump1: It appears to be a variation of a circuit workout...you're not pushing these to exhaustion...just enough to get the blood pumping and it's good for building lean mass. I do something similar (legs, arms, core...rinse and repeat). =============
davidday Posts: 79 Joined: 2005/01/28	2005/04/23, 12:36 PM supah, it's all ONE workout session (repeated Mon, Wed & Fri). It's supposed to be primarily for weight loss by building lean muscle. -------------- Dave ---------------------------------------- Eu procuro um amor que seja bom para mim...
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/04/23, 01:44 PM A week may be too long for the natural athelete. You may well be "maintaining" a muscle rather than having a chance to build it any more by too long a rest period. 5 days is a good rule of thumb max rest for most clean atheletes. You will have to judge this for yourself, some may take a bit longer, like a killer leg workout, but for most this is true. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/04/23, 02:51 PM Also, the weights used....we'd probably only be around 50-60% of a max......therefore the body may not need a full week. -------------- " The only true eye, is your minds eye"- plato