Post by Bernie on Mar 26, 2006 23:52:18 GMT 7
My body needs rest to get anything done with it.
I have always worked out on weekdays, and let it rest on the weekends. I also have another genetic thing that makes it so I dont really have to do legs, they are naturally large and strong. But I will give my program as if I am in fact doing legs. I personally just do cardio on my "leg" days.
If I have to blow off steam on weekends, instead of hitting the iron, I go ride a bike, I hit golf balls, I hit baseball, or go do sprints. So I dont throw off the rest periods.
Every day starts off with 5 minute session on the upright or recumbant bike, just to get the blood flowing, and then a 15-20 minute session after the workout.
The 5 minute period is at 95 rpm's at whatever tension you can handel.
the 15-20 minute session starts with 5 minutes at 95 rpms, then you do 2min at 105, 1 min at 95 for the duration of the session.
As for weights, i keep it simple. I tend to go to the gym at a busy time of day, so i dont really go in with specific exercises in mind, more body parts. I do 3-4 exercises per body part.
Mon: Biceps, Triceps, Forearms
Tues: Back, Chest, Shoulder
Wed: Legs
Thurs: Biceps, Triceps, Forearms
Fri: Back, Chest, Shoulder
Sat: Rest
Sun: Rest
I will do that for a few months. when my body gets used to it, I throw it a curve ball and go to a push pull split.
Mon: Biceps, Back, Forearms
Tues: Triceps, Chest, Shoulders
Wed: Legs
Thurs: Biceps, Back, Forearms
Fri: Triceps, Chest, Shoulders
Sat: Rest
Sun: Rest
I also rotate, in two month rotations, between heavy with low reps, and light with high reps. And occasionally I will do light with high reps on mon and tues, and then heavy with low reps on thurs and fri.
My body seems to grow/ react better if I am continually changing what I am doing, and never let it get used to a structure. Keep it guessing, but give it its rest.
I have always worked out on weekdays, and let it rest on the weekends. I also have another genetic thing that makes it so I dont really have to do legs, they are naturally large and strong. But I will give my program as if I am in fact doing legs. I personally just do cardio on my "leg" days.
If I have to blow off steam on weekends, instead of hitting the iron, I go ride a bike, I hit golf balls, I hit baseball, or go do sprints. So I dont throw off the rest periods.
Every day starts off with 5 minute session on the upright or recumbant bike, just to get the blood flowing, and then a 15-20 minute session after the workout.
The 5 minute period is at 95 rpm's at whatever tension you can handel.
the 15-20 minute session starts with 5 minutes at 95 rpms, then you do 2min at 105, 1 min at 95 for the duration of the session.
As for weights, i keep it simple. I tend to go to the gym at a busy time of day, so i dont really go in with specific exercises in mind, more body parts. I do 3-4 exercises per body part.
Mon: Biceps, Triceps, Forearms
Tues: Back, Chest, Shoulder
Wed: Legs
Thurs: Biceps, Triceps, Forearms
Fri: Back, Chest, Shoulder
Sat: Rest
Sun: Rest
I will do that for a few months. when my body gets used to it, I throw it a curve ball and go to a push pull split.
Mon: Biceps, Back, Forearms
Tues: Triceps, Chest, Shoulders
Wed: Legs
Thurs: Biceps, Back, Forearms
Fri: Triceps, Chest, Shoulders
Sat: Rest
Sun: Rest
I also rotate, in two month rotations, between heavy with low reps, and light with high reps. And occasionally I will do light with high reps on mon and tues, and then heavy with low reps on thurs and fri.
My body seems to grow/ react better if I am continually changing what I am doing, and never let it get used to a structure. Keep it guessing, but give it its rest.