Consecutive Days

Can anybody cast any light on this...?

I train 5 days a week (basically because Almaty, Kazakhstan, is SOOOO expensive and gym membership costs $3000 a year... I HAVE to get my money's worth!) but I try to avoid training the same muscle groups on consecutive days.

Does this way of organising my lifting allow sufficient recovery time?

Can anybody direct me to an approach that will allow me to pack five one hour sessions into a week?

Thanks

Chris

Five one hour sessions a week may be too much.
Five...? Maybe okay, but keep in mind, you build muscle while you are asleep, not while you're working out.
Five one-hour sessions...? Probably not.
If your workout takes more than thirty minutes you are probably over-training or falling asleep on the bench.

"...I try to avoid training the same muscle groups on consecutive days...
Correct. Mix it up...the muscles are happier that way.

[...My] gym membership costs $3000 a year...]
Great Shreekin' Jeezus! My workouts cost nearly nothing since I've collected most of my gear from flea markets and garage sales. I'm in the gym to hoist iron, not make friends. Free-weight sets are a drug on the market, no one else wants those mscl. stacks of iron in their garages--go looking for them on weekend mornings. Start with a set of dumb bells and work up from there.

Good luck, asromacalcio!

I think in truth I probably spend more time sitting staring that lifting, my sessions are unlikely too hard, but I'll think about what you said and see if I can break it down into chunks.

Yes, Kazakhstan is that expensive, much of the time.

Thanks for your reply.

The trouble is that recovery is systematic. That is although you work one body part the whole body is taxed during the recovery. You might be better doing less sessions, but working harder each session. To make the most of the HUGE expense I'd consider first of all buying a training log to track your progress (any A4/A5 book will do so you can write what you've done, how it felt, any issues you had during the session etc), secondly I'd develop a plan, you can buy a book & follow that program or make up your own, but the plan should be progressive, so something as simple as 4 weeks going heavier in weight & lowering reps (say week 1 you do 10 reps, week 2 you do 8 reps, week 3 you do 6 reps, & week 4 you do 4 reps), then a week doing lighter weights (recovery week so add in some extra pre-hab stuff & lighter work), then repeat but all the weights being a few pounds heavier. That's a simple option, but choose any plan you prefer. Lastly I'd look at what I do outside of the gym, so food intake, recovery. If you're trying to grow, are you getting larger? If you're cutting are you losing weight? Set a goal if you haven't already, don't say "I want to get larger", say "I want to gain 5 pounds of lean muscle mass by the end of 2011" make a goal & focus upon it, that way you achieve it.
For the price you are paying I'd at least do the basics of planning so you can justify that kind of expense!

Thanks again.

My aim is non-specific, I'm trying to tone up, nothing excessive although I've probably achieved what I wanted six months ago and yet now I want more.

Expect that's normal enough

The same with virtually everyone as you achieve your goals, you simply move the goal posts
I would try to get slightly more specific in terms of goals, if you set a goal, then you're much more likely to get there then if you just have some vague notion.

OK, I would like to look like this, pardon the URL.

Muscle wise I'm not far short, it's just that I have a layer of fat more than this guy.

http://www.google.com/imgres?imgurl=http://24hr-fitness.net/wp-content/uploads/2010/08/muscle-man.jpg&imgrefurl=http://24hr-fitness.net/muscle-man/&usg=__3fSuwQTnFJw-lsaQYD-DOEhSJ1c=&h=365&w=300&sz=21&hl=ru&start=0&sig2=zEIZkwJb1rs7VkSm3I8XRw&zoom=1&tbnid=02lP1VB4J07qiM:&tbnh=193&tbnw=141&ei=R7fsTaGgNMSi-gabotXCDw&prev=/search%3Fq%3Dmuscle%2Bman%26um%3D1%26hl%3Dru%26sa%3DN%26biw%3D963%26bih%3D544%26tbm%3Disch&um=1&itbs=1&iact=hc&vpx=603&vpy=86&dur=203&hovh=248&hovw=203&tx=103&ty=113&page=1&ndsp=10&ved=1t:429,r:3,s:0&biw=963&bih=544

Most of your work will be on the diet side of things then & ways to speed up fat loss.
In this case I'd be thinking of workouts that are fast, lots of supersets, little rest. Something like:

Foam rolling (& using tennis ball etc) for myofascial release - If there is no foam roller you can use a tennis ball/lacrosse ball (I can send you a quick guide I wrote on using just a tennis ball if foam rollers aren't common in your country, just drop me your email address -PM if you prefer not to put it up online)

Dynamic warm-up

Routine: Full body 3 times a week

Cool down: static stretch

On the other 2 days you normally hit the gym you can do cardio, this can be steady state (jogging, cycling swimming etc), or intervals (sprints, cycle or swimming sprints etc) or mix them up how you like. Remember though that like doing weights you should progress, have easier weeks every few weeks.

If you need any clarification on terms etc or have no idea how to plan it. let me know. I have to get on right now can answer later this evening (UK evening that is)

Hi

Thanks again.

No hurry, but a programme might be helpful, if it doesn't put you to any trouble.

Dietwise, I tend to eat too much of the right stuff, a macrobiotic glutton.

As for email, this gives me chance to plug my website, email on home page:

www.ctrickett.co.uk

Most gym equipment is available here although at HUGE prices. Kazakhstan has a very wealthy minority who push prices up in some instances, top gyms are very well equipped but staggeringly dear, same for sport shops.

Sorry about the delay, I had trouble uploading some stuff, so I had to put off replying for a bit.
First off. I can only offer a 'cookie cutter' style program. How I normally work with a client is a details questionnaire about training, health issues etc, if they are in person I use an FMS style assessment, if online I'll try to get video of there movement patterns either live via webcam or on pre-recorded & sent to me. I base any program off of that. Obviously I don't have all that so this will be a generic routine, so it will be up to you to pick & choose. Don't be stupid, if it hurts drop the exercise & try another, if a whole type of exercise hurts (say any overhead pressing for example, using barbell, dumbbell, kettlebell, sandbag or whatever hurts) then go get some help to diagnose the issue & get it corrected.
OK first off self myofascial release using a tennis ball that I used doing a talk earlier this year (as I mention in the file I didn't create this style, I use versions based on how several other trainers & researchers use them)
Myofascial Leaflet(function() { var scribd = document.createElement("script"); scribd.type = "text/javascript"; scribd.async = true; scribd.src = "http://www.scribd.com/javascripts/embed_code/inject.js"; var s = document.getElementsByTagName("script")[0]; s.parentNode.insertBefore(scribd, s); })();

(Opps there appears to be extra code above, but I don't know how to get rid of it & keep the article I did, so you will have to ignore it)

Next up will vary a little I'll include a mobility style warm-up & dynamic warm-up (again as mentioned these aren't my own creation, but based upon the work of others), you may not need all of these, you can alternate or pick one or the other to use, or if you need to use both:


Mobility (note this has PROGRESSIONS, start with the easiest, work up to the hardest. Never be frightened to regress for variety & if any issues crop up. Doing it correctly is more important than what 'level' you are on):
Mobility warm-up(function() { var scribd = document.createElement("script"); scribd.type = "text/javascript"; scribd.async = true; scribd.src = "http://www.scribd.com/javascripts/embed_code/inject.js"; var s = document.getElementsByTagName("script")[0]; s.parentNode.insertBefore(scribd, s); })();

(again ignore the 'spare' code above)

Dynamic warm-up

Dynamic Mobility(function() { var scribd = document.createElement("script"); scribd.type = "text/javascript"; scribd.async = true; scribd.src = "http://www.scribd.com/javascripts/embed_code/inject.js"; var s = document.getElementsByTagName("script")[0]; s.parentNode.insertBefore(scribd, s); })();

(still extra code above, sorry)

Next up we have the workout. I haven't got a handy download for those right now (sorry I lost a lot of stuff after a recent computer loss & have yet to recreate many files, I only have these quickly knocked ones as I had to do some talks & so was forced to create quick stuff so I had something to give out at the events)

Workout - maximum strength isn't really the goal in the type of workout you're after, you want small rest periods & a high density of training (that is a lot of work, very little rest):
Rest 60 secs or less. You do these as super sets, so do exercise 1 rest a few seconds, then do exercise 2, alternate with a little break as you need, after that is complete, take 30-60 seconds then go at exercises 3 & 4
Do day 1, then day 2, work out 3 times a week ,so week 1 will be (for example):

Mon workout 1
Wed workout 2
Fri workout 1

the next week will be:

Mon workout 2
Wed workout 1
Fri workout 2

Etcetera

Workout 1
1/ step-up 8-10 each leg x3
2/ Inverted row 10-15 x 3
3/ trap bar deadlift (or Romanian deadlift) 10-15 x 3
4/ Push-up plus (do a push up then protract the shoulder blades to the max) 15-20 x 3

Workout 2
1/ Split squat 8-10 each leg x3
2/ Dumbbell alternate overhead press 8-10 each arm x3
3/ Overhead squat 10-15 x 3
4/ Chin up 10-15 x 3

You may add some flexion style ab exercises at the end if you wish (crunches, sit-ups etc), you may also static stretch if you wish.

You will be on this for strength training routine for 6-12 weeks, then a de-load week before knocking it up a notch,

On cardio days you can do sprints, cycle sprints etc or steady state stuff (jogging, slow swims or cycles). Basically I use a heart monitor for both (except the swims I've yet to find a suitable underwater heart monitoring method). For sprints (whether cycle, running, rowing machine or other equipment), for a healthy younger athlete I'd aim at first a warm-up, then one or two practice runs at say 70%, then 90% before you try to go flat out. For a running sprint I'd go for 10-20 seconds (usually 10 is enough for most of us), if you are doing this alone you won't be able to count time, but you can count breathes or distance, the idea though is flat out! You then monitor your heart rate, again for a healthy younger athlete I'd let the heart rate fall to about 120BPM then go again (if you have any issues or are an older person lower that heart rate, or stick to steady state at a safe rate for you). You basically keep doing that until your sprint drops to a fast run, then you are done. The idea is not to go further, nor is it to do more sets, but to go faster! For endurance you use a heart rate monitor to measure time trained, average heart rate, etc. Basically you go at at a pace you can talk if you needed to, but not that easily, you can still carry on a conversation (not gasping), but it should still make it tricky. Go for time & or distance. Remember these need to to be periodised, so start fairly easy, say you believe you could do 8 sprints, start doing 4 the first week, work up over the weeks & then deload. You can try intervals, steady state or mix them up as you like, but do it with a plan, in advance if you can. You do not need to deload your cardio at the same time as your strength, it's more convenient to do it like that, but sometimes the body doesn't agree with your plan, so allow yourself some leeway, if your body says "ENOUGH!" then don't be macho.

Bear in mind to achieve your goals diet will play a BIG part, you need to control your food choices & portion sizes. Plan in structured re-feeds as needed. For some guidance check out:

Vegan Strength Nutrition 2(function() { var scribd = document.createElement("script"); scribd.type = "text/javascript"; scribd.async = true; scribd.src = "http://www.scribd.com/javascripts/embed_code/inject.js"; var s = document.getElementsByTagName("script")[0]; s.parentNode.insertBefore(scribd, s); })();

(still extra code above, sorry)

Hopefully this will give an idea of how your training should be heading. This certainly isn't the only way to achieve your goals, but it is one method that appears to be effective for both maximum results & overall health standpoint. I'll admit I have been heavily influenced by a few trainers who I believe know their stuff, so there is nothing really unique to my training ideas, but it should get the job done if your diet & recovery are all in place & you work hard enough (this assumes no real injuries or issues).

Other things you might want to consider are recovery aids like massage, compression garments & other aids to help you recover as you may ache a little if you've not trained like this before.

Finally bare in mind this is a 'cookie cutter' style of training. I can't monitor your progress or check form. So, monitor yourself. Any pain during lifting (bad pain, not lactate burn, you should be getting lactate burn from this type of training), then swap the exercise in question to something else, if the pain continues get it checked out.

This seems great, I'll try to incorporate it bar one thing, the chin ups, of which I can do none. I'll use the assisted chin up machine before I move on to the grown up stuff.

I'll let you know how it goeth.

Thanks

Chris

Can you do negative chins? These tend to be superior from a learning point of view to assisted chins. If you can only do a couple then move to assisted chins, then that's alright. If you cannot do any try at the start of each chin session (count each negative as one rep completed). A negative rep should be a controlled lowering of the body all the way down, not a drop. I can usually get a guy to doing chins in a few weeks if that is their focus, you may take a little bit longer as you're focussed on fat loss (bare in mind fat loss will mean less weight, will mean an easier chin, so the better you diet, the quicker you'll get those chins). I'd aim at a mid-term goal of getting at least sets of 10 by the end of the year (most normal sized males should be able to do that - saying that I'm up to 5 doing this damn rehab shoulder stuff , soon though I'll be back up, then aiming to recreate my old trick of a 1 arm chin but at a heavier bodyweight - this time with both arms, never got it with my right before).
Keep us up to date with how you get on, I'd be interested to see how you do without outside supervision.