If you're going to go 3 times I would lean towards "full body" (particular if you're just starting out/starting back). 4 times an upper/lower split.
Alternatively you can do 3 x a week doing upper/lower with the 4th day carrying over to the next week. When I was training my cousin I found this worked best in terms of recovery while he was boxing and/or playing footy. A lot of Crossfitters that use the Westside system also do this (doing their WODS on "off" days)
Go nude.
ok, when are you good for a ride? I'm in front btw.
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If you're going to go 3 times I would lean towards "full body" (particular if you're just starting out/starting back). 4 times an upper/lower split.
Alternatively you can do 3 x a week doing upper/lower with the 4th day carrying over to the next week. When I was training my cousin I found this worked best in terms of recovery while he was boxing and/or playing footy. A lot of Crossfitters that use the Westside system also do this (doing their WODS on "off" days)
Thanks. Can you elaborate a little more on what a 'upper/lower split' entails? I think it means 1st day do all upper - combo of chest, arms, shoulders,back, and then 2nd day just do legs, and keep alternating? So i guess benefit would be each muscle gets worked out twice a week if you go 4 times?
More or less.
My "upper/lower" split revolves around Bench Press and Squat (cos they're what I train for in Powerlifting). Bench days are chest, shoulders, triceps, lats, traps and biceps. Squat days are abs, low back, glutes, hips, hamstrings and quads
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imo it's almost impossible to 'trash' your muscles so hard they need a full week to recover, which is why most people probably shouldn't be hitting muscle groups once per week
even amongst higher level Bodybuilders (who would be some of the few people capable of trashing their muscles hard enough to need a weeks recover) the single part body splits seem to have fallen out of fashion (at least from my experiences training at gyms in the US)
To start off, just look at doing a pretty standard cookie cutter routine. Thereâs plenty around on the webs but they all sort of rely around:
Some deadlifts
Some squats
Some lunges
Some chest
Some shoulder press
Some back (rows or pull downs)
Maybe beach weights, maybe hamstring curls
3x8 of each of them
First weeks just concentrate on doing good form without worrying about weight at all, then youâll get bored with that and start remembering your weights & stepping up when you feel you can.
Until youâve been working consistently for a few months I wouldnât bother splitting or doing anything overly exotic, work on those basic building blocks (theyâre the largest muscles). I only felt it worth splitting up after about 6 months back ( have had a couple of breaks).
Now I do upper body alternating lower body, and chucked a couple of extra exercises in each.
And you might struggle to lose âthat last little bit of belly fatâ. Iâve come to terms with it, we have an understanding
And you might struggle to lose "that last little bit of belly fat". I've come to terms with it, we have an understanding
Mostly comes down to genetics. And you need a super low body fat which requires stupidly dieting which is totally un-necessary (and no fun)
There was a bit of discussion a while ago about my crappy bench.
Well, managed 135kg to a 2" board which, 4-5 weeks out of comp gives a pretty good indication of what I'm going to hit (will attempt 137.5 to break the 300lb mark). Still 100kg behind my squat/pull but not as bad as it was lol
Spinal stenosis on c6 and c7 and a bit of a buldging disc. Nothing too bad, just putting pressure on a nerve and apparently that's what's causing the weakness too. At this stage physio and drugs.
http://www.ncbi.nlm.nih.gov/m/pubmed/24714538/
Article that shows little variance in muscular growth between âbodybuildingâ rep schemes vs powerlifting, with a large variance in maximal strength gains in favour of the powerlifting rep schemes
Muscle cramps: What causes them? Iâve had no problems with cramps for years and have just started.
The only thing Iâve changed recently was taking protein powder, which Iâve stopped in the last week. So is the timing coincidental or might that be it? Always thought cramp was salt-related.
Could be a few things - dehydration and electrolyte imbalance (especially salt and magnesium)Â would be the main 2. Head & humidity can bring this on due to the increased sweating in those conditions.
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Wouldn't think protein would have much of an affect on cramps though I'll stand corrected if there's evidence to the contrary. Have you increased your training load/intensity? It's possible that it's a lack of fitness relative to what you're asking your body to do, part of the reason why even at elite level so many players cramp in games early in the season as the intensity's far and away above training and practice matches.
Iâve been increasing my training load significantly over months, but only experiencing cramp at the same time as I stopped taking on extra protein â which again Iâm prepared to believe is coincidence.
No chance of humidity being a factor, itâs getting damn cold in the morning here. Electrolytes could be it though as Iâve been only having water, not with electrolytes, recently while riding.
Physio gave me acupuncture, neck was so tight it bent the needle lol
So, allegedly, Justin Crow doesn't know the difference between half the products Iron Edge sells.
This is somewhat troubling/disturbing
GOVERNANCE.
ALSO thanks for the bump. Reminds me.
I want to regularly consume protein again in powdered form but there are ELEVNTY BILLION different brands and types.
I donât want to (read: cannot) GET RIPPED I just want the muscle recovery/build benefits.
Advice?
We had to replace a bunch of stuff cos he broke it, then when we sent out someone to show him how to use it properly(!) he realised he'd ordered the complete wrong thing lol
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Bulk Nutrients is good and cheap
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I buy mine from Bioflex
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If you're just a casual gym goer you could get away with no powder imo
GOVERNANCE.
ALSO thanks for the bump. Reminds me.
I want to regularly consume protein again in powdered form but there are ELEVNTY BILLION different brands and types.
I don't want to (read: cannot) GET RIPPED I just want the muscle recovery/build benefits.
Advice?
If you are not needing to be WADA compliant, HP100 is the best by the length of the Caulfield straight.
If you will be tested whilst using it (HP contains a couple of peptides and aminos they don't like) go for something else. Preferably avoid the american body builder focused ones. They are dodgy. Also, avoid Max's - the quality fluctuates wildly.
No gym at all but tons of cycling. Have recently been having ordinary muscle soreness and I reckon I do a decent job of recovery already. Also given my frame I want to make sure my body is using the right stuff when I'm exercising, not just whatever small amounts of muscle I actually have.We had to replace a bunch of stuff cos he broke it, then when we sent out someone to show him how to use it properly(!) he realised he'd ordered the complete wrong thing lol
Bulk Nutrients is good and cheap
I buy mine from Bioflex
If you're just a casual gym goer you could get away with no powder imo
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No gym at all but tons of cycling. Have recently been having ordinary muscle soreness and I reckon I do a decent job of recovery already. Also given my frame I want to make sure my body is using the right stuff when I'm exercising, not just whatever small amounts of muscle I actually have.We had to replace a bunch of stuff cos he broke it, then when we sent out someone to show him how to use it properly(!) he realised he'd ordered the complete wrong thing lol
Bulk Nutrients is good and cheap
I buy mine from Bioflex
If you're just a casual gym goer you could get away with no powder imo
Will look into bulk nutrients. Thanks.Â
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Also, if it's primarily for recovery, look at BCAA's.
I swear thereâs a market for selling supplements to people that roll their eyes at WHEY MAX AMINO QUICK RIPPED labels.
The âHipster Fitnessâ crowd.