Working Out All Areas Every Other Day Good or Bad? And Other Newbie Questions
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Working Out All Areas Every Other Day Good or Bad? And... - 1/16/2006 7:44:22 PM
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TKE 93
Posts: 17
Joined: 11/10/2005
Status: offline
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I'm new to lifting and i've been lifting for about 3 months. I am definately a hard gainer (started at 6ft 145lbs, now im 154). I'm also 20 in case that matters. So far i've put on 10 pounds but my progress has slowed (most likely just because of that "beginner's growth spurt"). Getting to the Gym everyday isn't a problem for me, but i go about 4 times a week so i get some recovery time. If im still sore that day i don't work out. I usually take a 2 day break if i start losing performance in my sets (usually once a week). Am I overtraining or is this a good enough plan to avoid overtraining? My goal is to put on as much bulk and "beach muscles" on as fast as possible. I don't know all the technical names so please excuse the long descriptions, as i may have the wrong names for some.
My gym routine is like this daily:
(8-10 reps; varies according to how many i can do that day, i usually move up on weight if i can do sets of 12 two times of each rep)
5 mins treadmill on a pace that gets my pulse to 170 according to those grips on the treadmill, athough they seem to be on.
Preacher curls
Incline bench with dumbells in each hand and bringing them together at the top
Decline of the same thing
Leg Curls
Dual axis chest/bench press machine (like a bench machine but you push the handles in while pushing out)
Tricep extention machine (i believe this is the name, it works the muscle opposite side of your arm as the bicep, your arms are on a preacher curl like bench, your arms start out with top half perpendicular to your body (parralel to floor), and forearms running perpendicular to the floor/ paralell to your body, and you straighten your arms with each rep)
Leg extensions
Bench machine (since i dont have a parner to spot)
Seated Row- with handles paralell to floor
Seated Row- with handles at 45 degree angle to floor making an upside down V
Seated Row- with handles perpendicular to floor
Leg press
Ez curls- (the ones with the bent bar)
Seated cable pulldown with the long bar hands on the angled part
seated cable pulldown hand shoulder length apart
seated cable pulldown hand just inside of the bend
Calf Lifts
Abs on large exercise ball till i feel sore
Rowing machine till im tired (usually 7-15 mins)
Easy cooldown (bike or treadmill)
SAUNA, Cold Shower- haha
I don't always get everything in depending on time, so sometimes i cut out legs, seated cable pulldowns, and maybe something else besides biceps
Is this an OK routine? What would you guys change? Should I be doing less/more reps fo rmy goal? Also is does drinking alcohol have an effect on my results? I do get my fair share of partying in since im in college and a fraternity so i always know of a party going on, but i would say i usually drink about 3-4 times a week. I am also taking creatine and wieght gainer shakes. Although i think im gonna quit creatine from a few things i've heard bad about it that i'll save for the supplement section and since this is also a very long post. Thanks for reading through it all and HELP ME OUT!!
P.S.- I know i need to get as many calories as possible and i do eat right for the most part unless the munchies set in or i dont have the time and i was wondering if eating junk food is good since it helps with the extra calories? - keep in mind i am a hard gainer and this is the first time in my life i've actally put on weight like this.
< Message edited by TKE 93 -- 1/16/2006 8:05:04 PM >
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RE: Working Out All Areas Every Other Day Good or Bad?... - 1/17/2006 11:41:47 AM
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danmirage
Posts: 6347
Joined: 11/20/2005
Status: offline
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11 pounds in 3 months!!!
You are NOT a hard gainer.
besides..there are no hard gainers...only the hard headed.
quote:
Am I overtraining
.I would say...Yes.
You probably stopped gaining weight because the added muscle started burning more calories and you did not start eating more quality calories.
At the moment you are probbly burning fat to make up for the calories you do not eat...except that junk food and alcohol cause a preference to store and save fat..thus leading to the use of muscle for energy...
This can be gotten around by eating more good food...then the alcohol calories will not matter that much..you just burn em off tomorrow...replace the junk food with real food for a serious change.
Do you know your caloric target?
Go to this thread to read up on this:
Caloric calculator <---- link to click
there is a calculator at the bottom of the post. Use the gain column!
Use the free fitday.com AS A MEAL PLANNER vs a journal and create a diet using as much whole food as possible and plan for 6-8 meals, this will help you keep your gains! Just divide the food equally making sure to divide the protein equal as well! Create a bunch of meal ideas that fit your calories per meal needs...so you have variety...
Ideal caloric balance ranges for optimal gains:
Protein-15-30%,
carbohydrates-40-75%,
fat-10-30%
The ideal range of protein for maintaining and even adding muscle is .6-.9 grams per pound of body weight.
If you are a light eater and meats sit like a brick in your tummy then go for the lower part of the range.
If you enjoy meats and could eat them many times in the day, and they give you energy...go for the higher end.
Target the fat % on the scale proportionate with the protein. Then inversely proportion the carbs to the protein.
I.E. The moderate protein type=
Protein-20%,
carbohydrates-65%,
fat-15%
8-12 cups water a day, multivitamin, 8 hours of sleep..also help immensley!
This is a full body workout and you have been going for 3 months.
Time for a week off if you have not had one! No training for 7 days to let your body decondition a bit...when you come back you will be stronger, don't wory! And the results will start up again like new, if you get the diet on track. you will probably even put on muscle during the break as you fully recouperate from that training.
Either switch to 3x a week for more rest (M-W-F kinda thing) or consider a 2 day split.
Upper body day-1/lower body day-2.
or
Back/Biceps/legs/abs - DAy 1
Chest/Triceps/Shoulders - Day 2
Mon-day 1
Tue- day 2
Rest wed
THur-day 1
Friday - day2
SAt/sun rest
those can be any days...sat-1/sun-2, monday rest, tues-1 , wednesday rest, thurs-2 friday rest ...whatever fits your schedule.
More time to recouperata will mean no overtraining.
Keep the lifting time in the gym under 40 minutes!!!
Creatine helps with intensity in training, if you need it. when you stop you will lose weight, but that is water so don't worry.
Optimal set / rep ranges and days between:
For muscle size rep range is 9-12 / 3 -4 sets per / 4-7 days between
For Strength (vs. power) the rep range is 6-8 / 3-4 sets per / 4-7 days between
To keep uninturrupted growth you need the diet spot on and you need to vary your training intensity every time.
Some discussion threads on varying intensity...
http://www.discussbodybuilding.com/m_87226/mpage_1/key_/tm.htm#87256
http://www.discussbodybuilding.com/m_93729/mpage_1/key_/tm.htm#94183
You had a great first 12 weeks. Time to move up to the next 12 weeks. I would like to see you weigh a bit more, but that is me...I say go for more muscle gains..
wouldn't you look damn good with another 10-12 pounds of muscle!?
By the way take some time to look through this and learn about the exercises you are and/or could be doing...descriptions and video of lots of movements!
http://exrx.net/Lists/Directory.html
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to TKE 93)
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RE: Working Out All Areas Every Other Day Good or Bad?... - 1/17/2006 3:07:25 PM
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TKE 93
Posts: 17
Joined: 11/10/2005
Status: offline
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Thanks a ton man! I started out on creatine from day 2 using anavol, so that has helped a ton compaired to when i lifted for 3 months before the summer hit this year. My goal is to get as big as possible and i love seeing the gains, turning into a gym addict, not to mention how much better i fell with more energy. Its gonna be hard to stay out of the gym for a week, what do you think about rowing machine and treadmill on days/ my week off? Im also taking a wieght gainer shake (masstech), which i am taking daily. I just figured i was a hard gainer cause i was always a skinny guy, and up until working out i couldn't gain a pound no matter what i ate. I know its hard to tell without a pic for my body type, but how long do you think it would take me to get to 190? Thanks for all the help, as i don't know a whole lot besides what i read here, and everyone keep it coming!
< Message edited by TKE 93 -- 1/17/2006 4:11:35 PM >
(in reply to danmirage)
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RE: Working Out All Areas Every Other Day Good or Bad?... - 1/17/2006 3:44:34 PM
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TKE 93
Posts: 17
Joined: 11/10/2005
Status: offline
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Also, i was wondering if i should keep taking creatine during this week break since i just started taking it again yesturday after a week and a half break.
(in reply to TKE 93)
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RE: Working Out All Areas Every Other Day Good or Bad?... - 1/17/2006 10:21:58 PM
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danmirage
Posts: 6347
Joined: 11/20/2005
Status: offline
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154 to 190...thats a hearty jump (36 pounds) but you can do that in under a year if you train, eat and rest for it!
Plan for 1/2 to 1 pound a week...some times you will get more...sometimes you will hit a plateau.
Some folks do have to work harder to get beyond their body's resistance to change...but everyone can.
quote:
i just started taking it again yesturday after a week and a half break.
That was a week and a half break from creatine? I would just hold off on it during the week off...
quote:
Its gonna be hard to stay out of the gym for a week
I know!!!! My break is almost over! Consider a total break. Let your body forget what the training was like!
During the week, create the diet plan, work out a training plan that covers the next 12 weeks...followed by a week off again. Really take the time off to learn how YOU work and what YOU need! Ask questions where needed!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to TKE 93)
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