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RE: Workout - 7/17/2013 12:08:46 PM

ARIES83

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quote:

Lastly, remember that our bodies don't build muscle mass or strength while we're working out. They build this while you're in rest and recovering from the 'damage' you did while you are working out. Because of this it's very important that you take enough time off to allow your body to recover. Working out every single day, especially if you're targeting the same muscle group ever single day, isn't going to get your results, it's going to get your injured. After pushing a muscle group hard (to the point of obvious soreness) ~~you need to let at least 3 days laps before you hit it again,~~ You need to rest it until it's not sore anymore, to get optimal results.

Which varies with the individual.

< Message edited by ARIES83 -- 7/17/2013 12:18:43 PM >

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RE: Workout - 7/17/2013 12:48:16 PM

UllrsIshtar

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quote:

ORIGINAL: ARIES83

quote:

Lastly, remember that our bodies don't build muscle mass or strength while we're working out. They build this while you're in rest and recovering from the 'damage' you did while you are working out. Because of this it's very important that you take enough time off to allow your body to recover. Working out every single day, especially if you're targeting the same muscle group ever single day, isn't going to get your results, it's going to get your injured. After pushing a muscle group hard (to the point of obvious soreness) ~~you need to let at least 3 days laps before you hit it again,~~ You need to rest it until it's not sore anymore, to get optimal results.

Which varies with the individual.

Absolutely, which is why I said "at least 3 days". But you're right, if it's still sore after 3 days you need to wait longer.
Less than 3 days isn't good though, even if you aren't sore anymore, because of the length of time it takes for micro-tares caused by pushing your muscles to build up tensile strength comparable to that of the surrounding tissue.

Working out the same muscle group again with heavy lifts before at least 3 days have passed may work for some people for a while, but it's really asking for trouble, unless you know for a fact that your body heals exceptionally fast, which you really don't, other than that it may have worked out in the past that you haven't accidentally injured yourself.

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RE: Workout - 7/17/2013 3:12:04 PM

lovethyself

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Thanks Ishtar. You haven't repeated anything, and that was actually exactly what I was hoping for (from you too Aries). While I have a gym membership, I don't have the money for a trainer. What I've beeen doing has gotten me in the habit of working out, and now I'm looking to optimize my workout a bit better.

Thanks so much!

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RE: Workout - 7/17/2013 3:22:59 PM

UllrsIshtar

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Cool, glad to help.

I just read Aries' post on progressive drop sets, and they are another good way to build strength, they're basically the reverse of the types of sets I prefer when lifting, because I find that my body preforms better after a gradual increase/warm up. I'd advice you to try both ways, and see what works best for you. Either way, don't hit heavy lifting without warming up the muscle group in question by targeted (short) cardio, or by lifting a set at 50% of your max rep.

If you're unsure of form and/or the types of lifts to do to target an area, you may want to check out this site: http://www.bodybuilding.com/exercises/

They have a very comprehensive list of exercises, as well as videos to show you the correct form, and many helpful articles to teach you more about anything related to getting in shape. They also have an app, so you can preplan your exercises and watch the reminder video in the gym, if you're not sure anymore on how exactly to keep your form the way it should be.

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RE: Workout - 7/24/2013 2:28:29 AM

ShaharThorne

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Yesterday the doctor weighed me in at 262 pounds. When I got home, it was 266, so there is a 4 pound difference in the scales. The doctor did say that I lost 7 pounds in 2 months.

I am slowly getting rid of the frozen meals (all gone) and processed foods. I hope to find some good stuff at Walmart today.

Picking up yoga blocks and strap today. Mom agrees with me that the Paleo diet is the best way to go and the doctor gave his okay on it. No bison or wild game meat here (we still got a deer leg in the freezer to cook) but I am getting some boneless pork to cook up in the oven...

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RE: Workout - 8/14/2013 7:16:56 PM

ARIES83

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My busy schedule lately has meant that I have had to take some of my own advice and try to get more workout out if less time!
I offically only have 1hour spare per weekday and I've still been getting steady results! Thank you chuck norris...

(I am in no way receiving any payment from chuck norris or total gym.)

You all thought this thread had gone to bed didn't you!
Well I got news for ya... This thread don't get tired, it's a non-stop workout posting machine!
Just like me.

I could post about workouts all day! Thats a sneaky way of saying, I should be working out right now haha.

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RE: Workout - 8/14/2013 7:38:19 PM

lovethyself

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I was thinking of reviving this thread as well, but I was waiting to see what my next annoying question to you would be.

I gotta say, if you manage even that much with a full schedule, you'd be doing better than I did the past couple of weeks. I clocked waaaaaaay too many hours in the latter half of July, and have finally caught up with everything else that was put off during that chaos.

I've got more questions for ya, if you're game. I know both you and Ishtar mentioned resting the sore muscles for at least 3 days after a drop set. Does that mean not working it out at all? Or just not a strengthening rotation? I finally got back to the gym yesterday, and tried some (easy) drop sets just to see what they were about. I'll admit to not going full out on my arms, but I did drop the weight down a couple of times with little to no break between. I just didn't go all the way down in weights as I was trying to ease into the workouts a bit. And today, I am feeling it in my shoulders for sure.

Are drop sets mainly for machines (where you can easily lower the weights)? I'm doing something wrong when on the ab machine. I never seem to feel the burn as in other machines or floor work, and the parts that do get sore are not ones that should be targeted at all. I've checked out the link that Ishtar posted, and checked out their video of proper position etc. but I still seem to not be getting what I should.

Would I be able to do incline sit-ups with a weight in my hands for a drop set, lowering the amount of weight I'm holding? It's really frustrating to have the one area that I want to focus on the most be this hard to target.

I'm not relying solely on you for my workout info, but I find it easier to ask questions here, where there is previous dialog, than to search the other websites. And, you did say (somewhere in here) that you love answering questions..... I think.....

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RE: Workout - 8/15/2013 7:59:31 AM

ARIES83

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quote:

And, you did say (somewhere in here) that you love answering questions..... I think.....

-Yer I like helping people by answering questions, like I've already said though I'm not an expert, I'm pretty much self-taught...

quote:

I know both you and Ishtar mentioned resting the sore muscles for at least 3 days after a drop set. Does that mean not working it out at all? Or just not a strengthening rotation?

-No, Ishtar had the 3day advice (which is a good rule of thumb), but like I've already said back there, I do drop down sets all over my back, front, deltoids and traps... most weekdays. Recovery times vary.

It might sound like a lot, but when you think... Some olympic athletes have training programs that have them training 6hours a day 6days a week... It's really not much by comparison.

All I do is repeat my (higher intensity) circuit every morning, and if an area develops soreness I may drop that area from the circuit that day... If you have muscle soreness then my advice is to think up a rotation where you will do a different area while the other is sore.

quote:

I finally got back to the gym yesterday, and tried some (easy) drop sets just to see what they were about. I'll admit to not going full out on my arms, but I did drop the weight down a couple of times with little to no break between. I just didn't go all the way down in weights as I was trying to ease into the workouts a bit. And today, I am feeling it in my shoulders for sure.

-I'm glad to hear you gave them a go, I really enjoy doing them, and I think thats the main thing to any workout. You know the right pace for you, taking it slow at first is fine!

The thing with drop downs is they really push your will power, I rarely go down to no weight just because I need to be able to use my arms for work... But I do put a big effort in and get down pretty low.

quote:

Are drop sets mainly for machines (where you can easily lower the weights)?

No! You can drop down anything, sure you may need to plan a bit in advance, barbell and dumbbells work fine just keep taking off weights... If your using something else, have all the different weights set out ready before you start. Thats what I do!
You can do drop downs on heaps of areas with only dumbbells and a bench.
My total gym doubles as an incline bench that I use with dumbells.

As for the abs... I duno.
Drop downs are a philosophy, something you can apply to change the way you exercise, how you implement that philosophy is only limited by your imagination.

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RE: Workout - 8/15/2013 8:21:37 AM

ARIES83

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I thought I'd add, this method is a quick drop down... The ones that do the real damage are a bit different.

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RE: Workout - 8/16/2013 2:02:25 PM

lovethyself

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Thanks for the answers. I'm feelling somewhat sore in most of the places I worked yesterday. Still not fully feeling it in my abs for some reason. I'll get there eventually. Right now, I hurt in a good way, so I'm in my happy place.

Heading to the gym now. Then take the weekend off from workouts to recoup. Except perhaps a bike ride. Oh, and I'm going to the zoo, so lots of walking.

How is everyone else doing with their workouts? It feels like it's only Aries and myself that are still posting.

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RE: Workout - 8/16/2013 10:35:10 PM

AthenaSurrenders

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I'm still here reading, just don't have much to add to the lifting conversation. I'd love to get lifting, everyone tells me it's awesome, but can't fit a gym into the budget and don't have room for a bench at home.

I'm working through the Hal Higdon 10k programme. I should have been at 10k by now but I'm behind due to sickness. First race is in October so I can't afford to miss any more training.

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RE: Workout - 9/13/2013 1:02:56 PM

TheLilSquaw

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Work out update:

I am still loosing inches although the weight lose has slowed. Which is normal.

I went for a physical last mth and I was thrilled my thyroid and liver levels are both back normal. I am 14lbs away from what my doctor says is my ideal weight.

I am now down to a large top and size 9 pant /skirt.

Everything but my feet have shrunk. More importantly, I am healthier than I have ever been.

< Message edited by TheLilSquaw -- 9/13/2013 1:04:10 PM >

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