• Posted by a hidden member.
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    Mar 24, 2008 10:05 AM GMT
    Okay, I'm ready to get more SERIOUS. Hehe. It's been a month of conditioning my body to get used to working out. So far, I've gained better definition, something like 2-3 kilograms of body weight, better endurance, and a little bit of boobs. LOL

    My stats:

    5'6", 63 kilograms, Thin with the Asian black-hole metabolism and the tendency to self-starvation (LOL)

    I had a semi-serious workout plan:

    Monday - Chest, Abs
    Tuesday - Shoulders, Neck, Triceps
    Wednesday - Middle Back, Lower Back, Abs
    Thursday - Quads, Calves, Glutes
    Friday - Forearms, Biceps, Abs
    Saturday - Rest
    Sunday - Rest

    However, I didn't have a set of exercises I should perform, nor a specific target of reps and sets. I just did exercises for the targeted muscle groups until failure. I've also increased my meals to four a day with as many snacks as I can get in between.

    What I need now is a SOLID PLAN.

    I know most of you will suggest the RJ workouts. Problem is, there're no gyms here. *sob* The only equipment I have are makeshift dumbbells and a barbell. I have researched exercises for specific muscle groups that utilize only these two equipment, isometric exercises, and/or bodyweight. I have found a lot suitable for my needs. However when it comes to fitting them together and making a schedule, I have absolutely no idea where to start.

    So my question is:

    1) How do I make a Weekly Plan? Is there a template somewhere which I can fill up?

    2) How do you determine how often you repeat an exercise plus the number of sets? What is usually the beginner's range? Is it better to train a muscle to failure especially if you're giving it a week's time of rest?

    3) Intervals between sets? How long should they be (I've read they should only be 3 minutes maximum)? How should that time be spent? Resting, doing stretches, or doing another set of exercises on another muscle group?

    4) Which muscles can be trained daily? I've read somewhere here in RJ before that abs can be trained daily? (I'm doing it only once every two days because I still have muscle pain after abs exercises - it's still only starting to be used, hehe, I'll increase it to daily when I get stronger)

    5) How long should the maximum workout period be? I've read that it should not exceed 60 minutes since past that point the body starts producing cortisol or something. Can sessions be repeated in one day, or is that too much for a beginner like me?

    So... stepping it up. I need your advice, guys. The weekly plan is what I sorely need now. I need something solid, to which I can discipline myself to stick to each day. I want it to become a habit. icon_razz.gif Good thing is, I'm almost OCD in habit-forming. LOL. Once, I get into a habit, my day isn't complete without doing it.

    Help! Thank you in advance. icon_smile.gif
  • Posted by a hidden member.
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    Mar 24, 2008 3:23 PM GMT has a lot of awesome forums for beginners, and tons of people that will even put together a plan for you. I'd read some stuff there first, and get acquainted with the site, then post your question on a forum there. Someone will tell you everything you need to know, as long as you keep asking, and possibly bump your forum post by posting something to it.

    Depending on how heavy you are working (in each workout), how much you are lifting, and how tired you are afterwards, you might want to do something like two days on, one day off, two days on, one day off. Again, that depends on how heavy you are lifting.

    So here are some quick off my head specific answers:

    For rep ranges, 6 - 8 to gain strength. Try to train to failure, if you want your muscles to grow.

    While taking time off between sets (60ish seconds), you can just rest if you need to, and drink lots of water. If you want, you can stretch whatever muscle is sore.

    Keep your workouts to under an hour. Make them intense too! If you want to go really hard, do two workouts a day, but for different muscle groups. If you worked a particular set of muscles really hard, give them 48 hours of rest afterwards.

    My Trainer says that you are losing out on opportunity for muscle growth if you don't exercise the same muscle every 3 days. Abs are small, so you can exercise them every day, but not doing them every day won't hurt you too much. Because of the 3 day thing, for noob's especially, it can make more sense to do compound exercises (squats, deadlifts, bench presses) because they use more of your muscles at once.

    If you're just going for something basic, then don't worry too much about everything. It sounds like you are seeing results with what you are doing now, so why not keep doing that for awhile?
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    Mar 25, 2008 10:14 AM GMT
    Thanks a lot. 3 days... makes sense. icon_smile.gif Will see what I can come up with.
  • Posted by a hidden member.
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    Mar 26, 2008 1:50 AM GMT
    Just google gymless workouts and you will find a ton of articles on things you can do.

    For a bit of inspiration Here is an article about a trainer who built a gym in impoverished Haiti out of things like scrap iron and car batteries.

    good luck and enjoy those eggs ^_~
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    Mar 26, 2008 6:56 AM GMT
    done that. icon_razz.gif I already got a list of things I can do without gyms. The problem is planning. How do I fit em all together for best results?
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    Mar 26, 2008 9:31 PM GMT
    OK first off you are a hard gainer yuk hate that it should be hard eater as yuo struggle to get your calories up to the required level, so your training needs to refelect this.

    As a newbie in effect you will make good gains with any excess calories and a progressive routine as well, but what you are goin to have to focus on is keeping it to a minimum less is more for you or you are just burning off all those extra calories you spent ages eating. So when you look at how long to workout it is exactly that ie workout not rest. You can workoout for an hour with lots of rest or you could do the same but more efficiently in sub 30 minutes its really up to you, the first would have 3 minute rests between the second supersetting and triples with 2 mins rest between sets. As to failure well failure is failure ie not being able to work the muscle any more try on the last rep to push for 15-30 seconds even if it moves an inch its a bonus and next session will be better :-)

    Rest days are rest days try to get a day in between schedule your week better as the muscles you worked the day before will get worked again (in a lesser capacity) but its still detrimental to growth.

    As to order I prefer pre exhaustion so work my way down the muscles from major to minor just think moving out away from the body The fuirther out the more minor, but I also prefer to mix and match and not specific zones ie I mix legs in with chest so I am not pounding the same muscles over and over and it gives me the rest I need when doing supersets. I dont know i that makes sense? But just one thing as an example you say forearms then biceps I would switch that around.

    It would help to know exactly what yuo are doing either mail me your routines or drop me a message and we can swap email addresses if you dont want to put it in here

    Got to go for now I know I havent addressed it all but the above is enough typing at this time of night for me ha ha ha