What to include in workout?

  • will_matt

    Posts: 16

    Dec 04, 2011 10:54 PM GMT
    Hi guys, thanks for reading.

    I've been at the gym for just about 2 months and loving it. I'm fairly lean, but have seen some great results already in shaping up, building up and getting more defined, but mostly through an intensive workout of cardio, followed by sqauts, press-ups etc. I've just had a programme review and am going to be doing some more barbell stuff, dead-lifting etc. in order to try and bulk just a bit more.

    And so my question... what I couldn't get a clear answer on is the importance (or not) of mixing up exercises, body-building stuff etc. i.e, can I do a mix of all of it during my 3 sessions a week or should I focus on maybe 2 intensive workouts over 2 days and the oher day, purely for the body-building stuff?

    What's the importance or does it not generally matter?

    Thanks in advance for any replies. I might be making too much of it in my head, but I'm a complete novice and am working hard, so want to make sure I'm going to see the results!

    Cheers, Will.
  • natertots

    Posts: 30

    Dec 06, 2011 11:34 PM GMT
    As a novice, it doesn't matter as much, but here soon you'll start to hit serious plateaus if you don't mix it up. Changing up training techniques, volume, and weight all help to shock your muscle, keeping your body guessing, rather than continuing to build muscle at the same rate. Does it result in soreness? You bet. Soreness tells you you're effectively breaking down the muscle though, in order to build it back up.

    If you're currently on the same training split each week, try changing it around. Rather than only training chest one day, try training opposing muscle groups for a few weeks, at the same time. This would look like chest/back, bis/tris, hams/quads, then a day for shoulders, calves, and abs.

    Also, try mixing in different training ideas like YT3, FST-7, DTP and HIT. Each time you shift your training approach, your muscles get shocked. Lift to failure every time and you'll see gains.
  • will_matt

    Posts: 16

    Dec 13, 2011 9:16 PM GMT
    Hey, that's really helpful. Thanks so much for replying - really appreciate it.
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    Dec 13, 2011 10:24 PM GMT
    will_matt saidWhat to include in workout?
    Masturbation.
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    Dec 13, 2011 10:36 PM GMT
    I'm not sure I believe the whole "muscle confusion" thing but I do believe in recovery. It probably isn't as important if you're just getting started but at some point you do want to mix up your routine to allow your body to heal/recover and get ready to do more work. In my mind, this is different for everyone and you have to listen to how you feel. I know that if I do two-a-days for five or six days in a row I can barely tie my shoes I'm so sore. That's not efficient and doesn't get the best results. Having a constantly varied, intense workout plan that gives my body time to recover is the way to go.
  • will_matt

    Posts: 16

    Dec 17, 2011 10:36 PM GMT
    Thanks very much for replying - really helpful.