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  #1  
Old December 6th, 2003, 01:37 AM
Marsha
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Default Weight training

For those of you who weight train, do you exercise every day
with weights and just alternate the muscle groups. Or do
you exercise every other day with weights and maybe take a
walk or bike ride on alternate days. I've heard it's not
good to exercise the same muscles every day.

Marsha/Ohio

  #2  
Old December 6th, 2003, 02:10 AM
B-D_
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Default Weight training

Marsha wrote:
For those of you who weight train, do you exercise every day with
weights and just alternate the muscle groups. Or do you exercise
every other day with weights and maybe take a walk or bike ride on
alternate days. I've heard it's not good to exercise the same
muscles every day.

Marsha/Ohio


I've been on fitness for 2 years now and I train 3 times a week.

On monday I train the legs (butt & thighs - inner, outer, leg-biceps,
front) and triceps (it's in the upper arm).
On wednesday the "torso type" muscles (stomach, back and breast muscles).
On friday the arms (biceps, wrists, without triceps - because you
shouldn't be training biceps and triceps at the same day).

I hope I didn't go too much technical into the convo.

Regarding food (important when weight training):
I raise my daily protein intake on the training days for 50g and drink
protein-shake (30g proteins) as the first meal after the work-out.
At the moment I'm consuming 100g protein per day (the rest to fill my
daily caloric target are fat calories), on the training days I add 50g
proteins extra (so I consume 150g p. on training days). That ratio is
calculated for ME, you should get your reccomended daily intake of
proteins calculated.

The aerobic (cardio) exercise (bike, running, etc...) is BAD for muscle
gain, and it can alter your weight loss by *ONLY* 15% IF training so
much that you're literally *burning your muscles* (more than 2 hours of
intensive training per DAY). Do I have to stress even more that most of
the increased weight loss will be from muscle and not fat tissue?
Anything less than intensive cardio is regarding weight loss simply not
effective. Diet is enough for weight loss, but you must gain muscles for
good looks, and that is something that aerobic training simply cannot do.

I don't have experience with woman training programs, and this is my
standpoint from my male perspective. I'm not a bodybuilder but a
bodystyler... the difference is that the builders are trying to be buff
and "big" while we, the stylers, give more importance on the tonality
and looks (aka: baywatch guys).

Hope I helped. As 90% of women are into bodystyling I think that there
should be no big differences between male and female training programs.

--
B-D_
Atkins since 11/24/03
199/189/165
  #3  
Old December 6th, 2003, 02:10 AM
c
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Default Weight training


"Marsha" wrote in message
...
For those of you who weight train, do you exercise every day
with weights and just alternate the muscle groups. Or do
you exercise every other day with weights and maybe take a
walk or bike ride on alternate days. I've heard it's not
good to exercise the same muscles every day.

Marsha/Ohio


You're right Marsha, it isn't. For beginners, it is usually best to weight
train 3 times a week, skipping every other day. You can fill in the off days
with cardio if you like. Your workout will mainly have one exercise per main
muscle group. After you progress a bit, it is common to split the workout
into 2 or 3 day rotations. The only muscle group that seems to have a bit of
controversy with regards to how often to train is the ab group. Some people
say every day is ok, and others say every other day. Personally, I feel that
giving the muscles 24 or more hours to rebuild and recover is the best rule
of thumb. I am not a pro, but it is just common sense that the abs should
have the same amount of time to recover as the other muscle groups. If you
want some good info on women's weight training, this seems to be the best
site:

http://www.stumptuous.com/weights.html

My girlfriend loves this site and has had much success with weight training
so far. She's still a newbie at it, but she's addicted to it.

Chris


  #4  
Old December 6th, 2003, 02:23 AM
Reg
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Default Weight training

Marsha wrote:

For those of you who weight train, do you exercise every day with
weights and just alternate the muscle groups. Or do you exercise every
other day with weights and maybe take a walk or bike ride on alternate
days. I've heard it's not good to exercise the same muscles every day.


When I train two days in a row I'll usually alternate between
push and pull, as in back/biceps one day and chest/triceps the next.
I don't do this all that frequently though since it'll eventually
lower the quality of my workouts. I need to maximize intensity
in order to make progress and rest days are important for peak
intensity.

--
Reg email: RegForte (at) (that free MS email service) (dot) com

  #5  
Old December 6th, 2003, 02:45 AM
Jumping Bomb Angel
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Posts: n/a
Default Weight training

Marsha wrote in news:PMadnfBSn97zuUyi4p2dnA@buckeye-
express.com:

For those of you who weight train, do you exercise every day
with weights and just alternate the muscle groups. Or do
you exercise every other day with weights and maybe take a
walk or bike ride on alternate days. I've heard it's not
good to exercise the same muscles every day.


I alternate 5 days a week (i.e. Monday is upper body, Tuesday lower body,
Wednesday upper, etc)...I think it's better for your muscles to give a day
of rest in between workouts.

JBA

  #6  
Old December 6th, 2003, 02:47 AM
Roger Zoul
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Default Weight training

Hi Marsha,

I do a full-body workout 3 times a week (MWF or TTS). I follow the HST
protocal, which is designed to stimulate hypertrophy (muscle growth):

http://www.hypertrophy-specific.com/hst_index.html

I do these exercises:
Deadlift
flat bench press
lat pull downs
Leg Press
Seated Cable Pull
Incline Bench press
Shoulder Press
Standing Calf Raise
Machine Pullover
Assisted Dip
Tricep Pressdown
Bicep Curl (cable machine)

Keep in mind that my primary focus is fat loss, not muscle gain. If I were
actively trying to gain muscle, I do less exercise, fewer sets (I do 4 sets
fo the first 5), and eat everything in sight.

Krista's got some good workouts for beginners on her site:

http://www.stumptuous.com/weights.html

I suggest you go with one of those.

Marsha wrote:
:: For those of you who weight train, do you exercise every day
:: with weights and just alternate the muscle groups. Or do
:: you exercise every other day with weights and maybe take a
:: walk or bike ride on alternate days. I've heard it's not
:: good to exercise the same muscles every day.
::
:: Marsha/Ohio


  #7  
Old December 6th, 2003, 03:17 AM
The Queen of Cans and Jars
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Posts: n/a
Default Weight training

Marsha wrote:

For those of you who weight train, do you exercise every day
with weights and just alternate the muscle groups. Or do
you exercise every other day with weights and maybe take a
walk or bike ride on alternate days. I've heard it's not
good to exercise the same muscles every day.


i like to do a full-body weight lifting workout three days a week, but
that is partly dictated by my work and school schedules. still, i don't
think i would change it even if my schedule were more lax. i just
prefer to do it all at once.

you can do lower body one day and upper body the next (or some other
combination of body parts per day) if you like, there's nothing wrong
with that. but you are correct that it's not a good idea to work the
same muscles two days in a row. you want to give them a minimum of 24
hours to recover from the previous workout.

  #8  
Old December 6th, 2003, 05:18 AM
JC Der Koenig
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Default Weight training

Lance Armstrong is a great example.

--
JC

Eat less, exercise more.

--
"Pat" wrote in message
...

The aerobic (cardio) exercise (bike, running, etc...) is BAD for muscle
gain, and it can alter your weight loss by *ONLY* 15% IF training so
much that you're literally *burning your muscles* (more than 2 hours of
intensive training per DAY). Do I have to stress even more that most of
the increased weight loss will be from muscle and not fat tissue?
B-D_


Did I "hear" you right that biking is bad for muscle gain? Have you ever
seen the legs on cyclists? I have calf muscles that my weight-lifter son
would die for! He calls them "guns" as in "Where did you get those guns!"
Also, cycling exercises the shoulders and neck muscles--it must, because
those muscles get tired when I ride my bike. And hill climbing on a bike
will stress the quads like you wouldn't believe!

Don't believe me? Try it some time.

Pat in TX




  #9  
Old December 6th, 2003, 06:25 AM
Robyn Rosenthal
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Posts: n/a
Default Weight training

I switch my program around a lot because Ihave a really short attention span,
but I either do a full body work out twice a week or split it up into three
days a week.

I do HIIT (high intensity interval training) for cardio on those days.

I don't do daily cardio, but I probably need less "exercise" that the average
person because 1. I have a fairly physically active job 2. I have three dogs
that like to go for short (10-20 minutes) walks MANY times a day instead of a
few long walks 3. I go to school at night & the parking lot I use is a 10
minute walk if I am really MOVING or a 16-18 minute walk at normal speed.

Robyn
  #10  
Old December 6th, 2003, 04:58 PM
Bob M
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Posts: n/a
Default Weight training

On Sat, 06 Dec 2003 02:10:04 +0100, B-D_ wrote:




I've been on fitness for 2 years now and I train 3 times a week.

On monday I train the legs (butt & thighs - inner, outer, leg-biceps,
front) and triceps (it's in the upper arm).
On wednesday the "torso type" muscles (stomach, back and breast muscles).
On friday the arms (biceps, wrists, without triceps - because you
shouldn't be training biceps and triceps at the same day).


So, you only train one muscle group once per week? How do you elicit
growth, or are you not after growth? Also, I've generally trained biceps
and triceps on the same day and have large arms, so I'm not sure that your
admonition is valid!

I hope I didn't go too much technical into the convo.

Regarding food (important when weight training):
I raise my daily protein intake on the training days for 50g and drink
protein-shake (30g proteins) as the first meal after the work-out.
At the moment I'm consuming 100g protein per day (the rest to fill my
daily caloric target are fat calories), on the training days I add 50g
proteins extra (so I consume 150g p. on training days). That ratio is
calculated for ME, you should get your reccomended daily intake of
proteins calculated.

The aerobic (cardio) exercise (bike, running, etc...) is BAD for muscle
gain, and it can alter your weight loss by *ONLY* 15% IF training so
much that you're literally *burning your muscles* (more than 2 hours of
intensive training per DAY). Do I have to stress even more that most of
the increased weight loss will be from muscle and not fat tissue?
Anything less than intensive cardio is regarding weight loss simply not
effective. Diet is enough for weight loss, but you must gain muscles for
good looks, and that is something that aerobic training simply cannot do.


If this is true, then how do the Tour de France competitors (who ride
nearly every day for 21-22 days straight for many hours a day) even have
muscles? I lost quite a bit of weight over this summer through bike
riding and I can assure you it wasn't muscle. Perhaps you're thinking
that aerobic training trains different muscle fibers (or uses different
muscle fibers or trains the same fibers differently)? For instance,
biking 2 hours isn't going to help you squat more weight (and vice
versa). Now, with THAT I agree.

I don't have experience with woman training programs, and this is my
standpoint from my male perspective. I'm not a bodybuilder but a
bodystyler... the difference is that the builders are trying to be buff
and "big" while we, the stylers, give more importance on the tonality
and looks (aka: baywatch guys).

Hope I helped. As 90% of women are into bodystyling I think that there
should be no big differences between male and female training programs.


It's generally hard for even women bodybuilders to get too buff. They
simply don't have the testosterone.

--
Bob M in CT remove 'x.' to reply
 




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