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Work out schedule days?

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Work out schedule days? - 9/4/2005 8:36:38 AM

Tricky

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Joined: 9/4/2005
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I'm 40 years old, 165lbs, 5"8" tall 33" waist. I try to work out 3 times a week.30min weights, mostly arms then 45 min. cardio
Should I work out 2 days in a row? Then skip a few days, then go back to gym again? Should I do more cardio to loose weight?
Any advice.

< Message edited by Tricky -- 9/4/2005 9:17:39 AM >

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RE: Work out schedule days? - 9/4/2005 3:52:13 PM

Bench270

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doing cardio is how u lose weight, along with a good diet.do weights one day, then cardio and so on.

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RE: Work out schedule days? - 9/4/2005 7:39:44 PM

Misanthropy

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Working out and cardio will only get you a tiny amount of fat/weight loss (15-25%). The best way would be via the diet (if i had a nickel everytime i say this, i'd have a s**t load of nickels) to lose fat/weight. Write it down and see the totals of what you consume (fats, carbs, protein, etc) There are many diets out there but i feel the best way, at least for me, is carb cycling.

http://magazine.mindandmuscle.net/page.php?pageID=159&issueID=15 by Twin Peak

Why only arms? If you are serious, you should do more than that. Try starting with a 3 day beginner split.

Workout 1: Chest
Workout 2: Back
Workout 3: Legs (yes legs, this will help you build your chest & back from the higher hormone output)

After a while you can split it up even more, like a 5 day split

Workout 1: Chest
Workout 2: Legs (upper legs)
Workout 3: Bi's & Shoulders
Workout 4: Tri's & calves
Workout 5: Back

Or whatever split works best. The difficulty is making a plan for you and that you dont work a body group 2 days in a row. IE, doing chest one day and then the next doing Triceps. You dont want to do this since Triceps are used for chest.

There is much more, locate the search form and search away!

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RE: Work out schedule days? - 9/18/2005 5:10:26 PM

Weapon X

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Hey Tricky... solid advice Misanthropy gave you. Along those lines, you can modify this quote to your needs. It' definetely the way to go in the beggining -

quote:

After re-reading my Dorian Yates book "A Warriors Story" I came across his original training program that I thought it would be cool to share with the forum. Before he ever decided on what the perfect training program should be... his first priority was form. He constructed a full body routine to be performed three days a week wih the sole purpose of learning the correct muscle pathways and learning his way around the gym with loading and unloading of plates, etc.. This "breaking in" program was to be used for a max of eight weeks or a minimum of four... only then when he felt confident with the form did he move on to a split program. The simple, but effective "breaking in" routine was -

Thighs - Barbell Squats - 3x10
Hamstrings - Leg Curls - 3x10
Chest - Bench Presses - 3x10
Back - Barbell Rows - 3x10
Shoulders - Military Presses - 3x10
Biceps - Barbell Curls - 3x10
Triceps - Lying Triceps Extensions - 3x10
Abs - 3x20
Calves - Standing Calf Raises - 3x10

DURATION: approxamately 50 minutes

*Concentrate on using strict style for each rep
*Use a weight with which 10 reps is just possible, rather than going to falure
*Rest between each set until you are fully capable of completing the next set. The time period should fall between 60-90 seconds.
*Listen to what your body is telling you in regard to the suitability of each exercise.

Could be performed M, W, F. It's really, really solid advice to anyone who is debating starting out and is confused with what the best program is... a breaking in program is a great way to learn your form and to learn the muscle function. After you feel confident with your form and your knowledge of the correct muscle groups, then it's time to move on to a more balanced split program... this is probably similar to what a trainer at a gym would put someone on who has never stepped foot in gym. Hope this helps someone out there....