Trying to figure out a simple weekly work-out plan...

  • Posted by a hidden member.
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    Jun 28, 2009 2:26 PM GMT
    Howdy from Key West,

    I'm getting back into working out again and want to make sure I do it right this time. My problem is that I work out my entire body when I go to the gym and I've heard that you get muscle fatigue this way. Can anyone recommend a good but simple weekly routine that I could follow each day?

    Any suggestions are appreciated!!

    Jose
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    Jun 28, 2009 4:23 PM GMT
    If you do whole body workouts, like I do, then you have to leave at least a day between for the muscles to heal, which means max 3 sessions per week. You can get good results on this. If you want you do more than three weight sessions it´s best to split. If you are splitting to allow for rest you have to do it intelligently ie a split which has arms one day, chest the next then back the next is not intelligent as you can´t work the chest without involving the arms and ditto the back. Upper body and lower body is the cleanest split. Also make sure you get at least one day of total rest.

    if you like whole body then you can alternate with swimming or walking, yoga or pilates or something like that. I haven´t experimented with splits as the backbone of my working out is pilates and the weights have to fit round that. Maybe in the future.... Also be aware if you want to do a split that it can be over two weeks, not just one. That means you can do a 2 way split on a 5 day training week.
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    Jun 28, 2009 4:36 PM GMT
    RJ has 3 workout plans: http://www.realjock.com/article/1164/

    I am not sure how simple you will find them. Maybe you can just get ideas for exercises and make your own.
  • MSUBioNerd

    Posts: 1813

    Jun 28, 2009 10:14 PM GMT
    I'll second Caslon, and say that if you've not been working out for a while, the 12 week Strength Foundation plan is a good one. The Strong & Lean plan is a lot more challenging, so if it's been a while, that might be overly ambitious to start.
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    Jun 28, 2009 11:42 PM GMT
    I do whole body too. The huge difference i found is that you have got to eat a healthy snack before and a full meal immediately after the workout.
    A plan is not really necessary you just need a commitment to do something every day. Exercise is not an option, it is not a luxury it is as necessary as sleeping, breathing ,eating.
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    Jun 29, 2009 1:05 AM GMT
    Thanks guys!

    I'm a pretty impatient guy so I want to see results right away and don't want to waste my time doing something that isn't going to get me to that goal so I appreciate any information anyone can give me. I'm taking Cellucor's No-NZero formula right now 1/2hr before going to the gym to assist with my work-out.