Exercising correctly

2 years, 8 months ago

I’ve been going to the gym for about 2 months now, and I can see there has been improvement in my bicep and tricep area which I am very happy about.

What I wanted to know is, why do all workout programs have specific days to which exercise you should perform/which muscle area to work on?

I’ll take an example from a very good blog post, \\\\\\\”The Ultimate Guide to Fitness: Men’s Edition” In this blog, the author has put up a schedule

Monday – Chest

Tuesday – Back

Wednesday – Rest

Thursday – Shoulders/Traps

Friday – Legs

Saturday – Arms

Sunday – Rest

(Abs every other morning)

This routine seems good and all, but I have always thought, why don’t you just workout out every area almost every day? and wouldn’t you get faster results in this case? instead of each day dedicating it to one area i.e. Chest.

Can someone please supply me with some knowledge here :) Thanks

August 21, 2012 at 2:32 pm

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Profile photo of Jake Jake (@buddha) 2 years, 8 months ago ago

Because when you work out you are breaking down your muscles so that your body can rebuild them stronger. If you don’t take rest day, then your body doesn’t rebuild properly. Also you will start to pull and tear muscles.

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Profile photo of Nathan Nathan (@birdmannan) 2 years, 8 months ago ago

@buddha, Yeah I know why we need to rest, but what I mean is, why not just workout every part of your body during one gym session? instead of just arms /legs /back /etc.

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Profile photo of Jake Jake (@buddha) 2 years, 8 months ago ago

a) you’ll hurt your tendons
b) you’ll have to have a very long workout sesh

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Profile photo of Mark Mark (@mrkdoob) 2 years, 8 months ago ago

You can do a full body workout and it’s actually for beginners. It’s just less volume, so it does not have to take much time. Just don’t do it more than 3x a week, with at least 1 day rest in between. If you are still sore as hell, than try less volume or less workouts.

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Profile photo of Mark Mark (@mrkdoob) 2 years, 8 months ago ago

I do not recommend The Ultimate Guide to Fitness: Men’s Edition workout for beginners by the way. I do not know how many exercises you have to do, but isolating like that is inefficient and probably just a waste of time for beginners. The key is nutrition and rest. More volume in less time won’t get faster results, because you will most likely “overtrain”.

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Profile photo of Ramistotle Ramistotle (@mcr513) 2 years, 8 months ago ago

I just make up my own. I feel what areas need to be worked on and work from there. Everybody’s different.

Spartan Race workout of the day gives
some helpful pointers and workout suggestions daily through email.

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Profile photo of Milo Milo (@milo) 2 years, 8 months ago ago

Hey how important are running shoes?
Props for exercisin. I rest alot but sometimes I decide to go running.

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Profile photo of Ramistotle Ramistotle (@mcr513) 2 years, 8 months ago ago

Also, if you’re real serious, I would highly recommend slowly developing your own routine. I think making at least a weekly routine is key to success.

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Profile photo of Dan Dan (@danfontaine) 2 years, 8 months ago ago

I get best results and best recovery time when I workout 3 times a week but do something aerobic to get the blood pumping every day of the week.
One day I do chest/arms/shoulders, another ill do back/core, the next ill do abs and miscellaneous isolation that I feel I’m lacking. I don’t do leg lifts because otherwise they would be too bulging. Form running, squats, burpees, and aggressive stepping onto a platform do it for me, feet fire are great too. Never kill yourself on anaerobics, always leave room after your last set for 2~ more reps.
I only work out like 6 weeks a year though and I’m still in pretty good shape.
I’m going to get back into it tomorrow and try to get a Zeus body. Hopefully I don’t lose interest.
Don’t read too much literature about working out. Just experiment, do what feels exhaustive/effective, listen to your body (not your mind!), and have fun.

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Profile photo of Dan Dan (@danfontaine) 2 years, 8 months ago ago

@milo, If you’re running on hard surfaces, pretty damn important. Otherwise you can run barefoot in the grass. Try to learn to run on the front two balls of your feet with a 5% forward lean kinda like a raptor. This is how humans are meant to run.
Also, sprinting > jogging. Stimulates muscles much more (fast twitch muscles) and is less damaging to your knees and feet over a long time period.

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Profile photo of Milo Milo (@milo) 2 years, 8 months ago ago

@danfontaine, Right I need to start thinking bout how I run. It’s pavement, for the most part. I do try an run like that cause raptor style the way too go. I might get to rackroom shoes within the next week I think. Could you tell me shoes I could look for? Or what I should look for ina shoe? Ill google it too.

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Profile photo of Dan Dan (@danfontaine) 2 years, 8 months ago ago

@milo, Nothing specific really, something with good arch support and contour to your foot shape. And flyweight of course.
Track shoes aren’t what I meant btw, personally I go with cross trainers

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Profile photo of Nathan Nathan (@birdmannan) 2 years, 8 months ago ago

@milo, If you are wanting to get into barefoot running, I have heard many good comments on Vibram-5 fingers. Look them up!

Other than that, a good pair of running shoes feels so good, so get them well fitted, and keep running!

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Profile photo of Jordan Jordan (@humanexplorer) 2 years, 8 months ago ago

So it seems like nobody really directly answered your question. So I’ll do it.

Doing full body workouts is a great to get into shape, and shed some fat, and to begin to see some definition in your structure. But there are some MAJOR benefits to having an isolated workout schedule if you’re looking to see some muscle mass.

First of all, when working out in general, especially with weight training, you are ripping and tearing muscles that need to be repaired. That’s what the resting is for. It is also important to give your muscles adequate nutrition (lots of calories and protein help as well.) You gain the actual muscle mass or strength when these muscles are repaired.

When you do full body workouts, you’re spreading your workout between all your muscles, and the resting/repairing process is occurring all around. Especially when it comes to feeding your body the nutrients or that protein powder. It is split up between all those muscles.

As the saying goes, a jack of all trades is a master of none.

When isolating a different muscle/group each day, you go crazy isolating that one muscle area/group. And afterwards, your body is able to concentrate ALL it’s attention, nutrients, protein, etc on that specific area. It feeds everything that would have been spread out between all your muscles, to that one isolated area, resulting in bigger/stronger muscle gains and better repair in that specific area.

Also, isolating a muscle makes damn sure it is worked out nice and hard, instead of a quick workout for each muscle. Getting THAT intense of a workout for each muscle in a full body workout would take hours, if you can even make it that long before reaching the point of exhaustion.

Keep in mind we’re talking more about muscle mass gains here. Also, nutrition is really important when working out this way, so if you wanna see some better results, feed your muscles the protein and calories RIGHT after working out. Like within 30 minutes to 1 hour.

Hope that helps! =)

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