Weightlifting - Slowing the Rate - Tilted Forum Project Discussion Community

EleqTrizi'T · 10-29-2003, 09:35 AM

I'd didn't really know what to title this..

I have three different sets of excersizes while lifting, each for a different day...

Push - triceps, chest
Pull - biceps, back
Legs

I do Monday, Thursday push
Tues, Thurs pull
Wed legs
Sat aerobics

I've done good with this program. I've lost 50 lbs myself, and even more bodyfat (from 37% to 23%)

But I find that my muscles hurt longer with the heavier weights. Pointed example - my biceps hurt for 4-5 days, and if I try to lift again on my normal schedule, the muscles on the side of my forearm howl in pain. I mean, it hurts pretty bad.

So, I was thinking of just doing each set of excersizes once a week instead of two, because my pain is obviously fatigue related.

Does anyone else lifting just once a week per muscle? Does it work out for you?

irseg · 10-29-2003, 10:05 AM

Take it easy for a little while--I'd definitely say your problem is fatigue related since you work out almost every single day. If your muscles don't get a chance to heal between workouts, you won't really make any progress and they'll just keep hurting.

Plan9Senior · 10-29-2003, 11:09 AM

Quote:

Originally posted by EleqTrizi'T
I'd didn't really know what to title this..

I have three different sets of excersizes while lifting, each for a different day...

Push - triceps, chest
Pull - biceps, back
Legs

I do Monday, Thursday push
Tues, Thurs pull
Wed legs
Sat aerobics

I've done good with this program. I've lost 50 lbs myself, and even more bodyfat (from 37% to 23%)

But I find that my muscles hurt longer with the heavier weights. Pointed example - my biceps hurt for 4-5 days, and if I try to lift again on my normal schedule, the muscles on the side of my forearm howl in pain. I mean, it hurts pretty bad.

So, I was thinking of just doing each set of excersizes once a week instead of two, because my pain is obviously fatigue related.

Does anyone else lifting just once a week per muscle? Does it work out for you?

You are overtraining your muscles. Your muscles require (at the minimum) 48 hours to rest and repair. Not only is training them more then once a week overkill, but it is very hard on your CNS as well. This is why most people train each muscle group once a week. Try adding more exercises to your workout and start doing them split up in more then 2 days. Where is your shoulder/trap workout? Remember, when lifting weights, also make sure to keep the workouts to an hour or less....after that there is a significant hormone decrease and you will not be able to lift enough and are prone to injury. I also encourage you to go to your local health store and purchase some glutamine. It aids in muscle recovery and decreases that "soreness" time.

Example, here is my current split that I am doing this month:

I do 3 different exercises per muscle with 3 sets (till exhaust) and 1 superset at the end.

Mon: Chest/Triceps
Tues: Cardio Day Only
Wednesday: Biceps/Back/Forearms
Thursday: Cardio Day Only
Friday: Shoulders/Traps/Cardio
Saturday: Legs (quad, hams, calves)/ Cardio
Sunday: Rest Day (sometimes I will do cardio if I drank or ate bad over the weekend)

rogue49 · 10-29-2003, 08:34 PM

Give at least a day's rest between groups.
Make one day, one of TOTAL rest.

Plan 9 has the right idea.
You'll exactually find you'll get better and faster result with this pattern rather than overdoing it.

You also might want to consider, doing a variety of techniques for the same muscles groups to mix it up.
And maybe slightly lighten the load, and do maybe a few more reps.

Protect your joints, don't destroy them.
You will gain, just take your time...nature takes time.
Do it right, do it safe.
Being manly doesn't mean being not smart about it.

EleqTrizi'T · 10-29-2003, 09:55 PM

Thanks for answering.

I do shoulders, traps during pulls. I could separate that out no problem.

I do mix it up quite a bit. I spent a lot of time learning my anatomy so I could change excersizes, and no be so beholden to a strict program of strict excersizes.

Well I'm glad you guys agree with my initial idea, that I had started to overdo it. It was easier when I was benching 60 to do this program, but at 205 it's a pain...literally.

Doesn't Matter · 10-30-2003, 12:27 AM

Just stop working out.

Are you that self-conscience?

Do you want a chick that lieks you for your body and not for you?

Plan9Senior · 10-30-2003, 01:58 AM

Quote:

Originally posted by Doesn't Matter
Just stop working out.

Are you that self-conscience?

Do you want a chick that lieks you for your body and not for you?

....says the guy who is not in shape

EleqTrizi'T · 10-30-2003, 08:42 AM

Quote:

Originally posted by Doesn't Matter
Just stop working out.

Are you that self-conscience?

Do you want a chick that lieks you for your body and not for you?

I am going to assume this is a serious post.

I'm married, been married for 3 years, with the girl for 10. Impressing other women definetely not a concern.

The concern is I had hit 300lbs and I'm only 5'8". The concern is that both of my grandfathers had heart problems young, one passed away when I was four. My mom and dad are both obese with high cholesterol.

I just want to be around to take care of my two young boys.

It's a health thang.

Doesn't Matter · 10-30-2003, 10:16 AM

Aahhh, I understand

Actually, I am in shape, because I work often.

If your trying to impress someone,
I'd say..dont.

But if its for health reasons, then its a great thing.

10-29-2003, 09:35 AM	#1 (permalink)
EleqTrizi'T Insane	Weightlifting - Slowing the Rate I'd didn't really know what to title this.. I have three different sets of excersizes while lifting, each for a different day... Push - triceps, chest Pull - biceps, back Legs I do Monday, Thursday push Tues, Thurs pull Wed legs Sat aerobics I've done good with this program. I've lost 50 lbs myself, and even more bodyfat (from 37% to 23%) But I find that my muscles hurt longer with the heavier weights. Pointed example - my biceps hurt for 4-5 days, and if I try to lift again on my normal schedule, the muscles on the side of my forearm howl in pain. I mean, it hurts pretty bad. So, I was thinking of just doing each set of excersizes once a week instead of two, because my pain is obviously fatigue related. Does anyone else lifting just once a week per muscle? Does it work out for you?

10-29-2003, 10:05 AM	#2 (permalink)
irseg Junkie Location: Florida	Take it easy for a little while--I'd definitely say your problem is fatigue related since you work out almost every single day. If your muscles don't get a chance to heal between workouts, you won't really make any progress and they'll just keep hurting.

10-29-2003, 08:34 PM	#4 (permalink)
rogue49 Loser	Give at least a day's rest between groups. Make one day, one of TOTAL rest. Plan 9 has the right idea. You'll exactually find you'll get better and faster result with this pattern rather than overdoing it. You also might want to consider, doing a variety of techniques for the same muscles groups to mix it up. And maybe slightly lighten the load, and do maybe a few more reps. Protect your joints, don't destroy them. You will gain, just take your time...nature takes time. Do it right, do it safe. Being manly doesn't mean being not smart about it.

10-29-2003, 09:55 PM	#5 (permalink)
EleqTrizi'T Insane	Thanks for answering. I do shoulders, traps during pulls. I could separate that out no problem. I do mix it up quite a bit. I spent a lot of time learning my anatomy so I could change excersizes, and no be so beholden to a strict program of strict excersizes. Well I'm glad you guys agree with my initial idea, that I had started to overdo it. It was easier when I was benching 60 to do this program, but at 205 it's a pain...literally.

10-30-2003, 12:27 AM	#6 (permalink)
Doesn't Matter Banned	Just stop working out. Are you that self-conscience? Do you want a chick that lieks you for your body and not for you?

10-30-2003, 10:16 AM	#9 (permalink)
Doesn't Matter Banned	Aahhh, I understand Actually, I am in shape, because I work often. If your trying to impress someone, I'd say..dont. But if its for health reasons, then its a great thing.