I have been working out for the past 3 1/2 years straight, only small breaks of a week here and there! I don't feel like I have made the gains that I should have! I'm strong and in pretty decent shape, I weigh 200 pounds at 6'0 and my bench is about 335 for one. I use bench cause most people can relate since most people max there bench. Anyway I have read that as you get older (33) you should not work out everyday since after a hard workout your body needs time to rebuild the test that you used for that workout! You should do every other day and if you don't finish a full body workout that week you should start the next week with what you didn't finish! This makes me think that I am overtraininng and maybe the reason I haven't gained like I should have. I work out 5 days a week! (Monday-Friday) and sometimes will do cardio on the weekends. ANy thoughts from you guys who have changed your workouts over the years and made better results this way?
Thanks
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Thread: How often should you work out?
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01-14-2004, 05:40 AM #1
How often should you work out?
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01-14-2004, 05:55 AM #2
33
I dont think over training sounds like the issue in your case. If your energy is well, that is a good indicator that your not over training. Recovery time as well factors in.
If gains have stopped look at your nutrition first. Then look at your weight program.
I am 38 and train 5 days a week...Most often when gains slow/stop its the nutrition aspect.Psalm 121
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01-14-2004, 06:17 AM #3
I agree with fitnessman but only up to a point. Working out five days a week does work ok, yet it still might be that you are tearing down as much muscle each workout as your body can rebuild. I think the number of days is in direct proportion to the volumne and intensity of the individual workout. Then a person has to look beyond the text book at the individuals own ability to recover and to grow.
I agree 100% that the first place to look is nutrition.Question is: are you really going to mind if you hit your goals without puking 3 times a week?
by Daniel Roberts
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01-14-2004, 06:27 AM #4
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I read somewhere that after 40 it's best to spread your workouts out over a period of 9 days to hit all bodyparts. Right now, I'm doing a 4 day split within a week's period and training each bodypart one time in that period. I have tried training each bodypart within a 9 day period, though, and do think it's nice to have some recuperation time. I'm not sure which is best. I did notice a difference in my recuperative abilities, though, past 40.
"For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind." 2 Timothy 1:7
GOOOOO COCKS!!!!!! GOOOOO STEELERS!!!!!
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01-14-2004, 08:10 AM #5
Twowalks
I train Chest and tris on Monday. By next monday I am rip roarin ready to go. Training a body part once every week makes it very difficult to over train..
However:
If a muscle group by some odd chance was still sore the next week, there would be no way I would train it. I think alot of common sense has to come into play with training amounts. If a muscle does not recover in 6-7 days I would really look hard at my diet.Psalm 121
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01-14-2004, 08:31 AM #6
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- Location: South Carolina, United States
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Age certainly is a factor also. Recovery time does takes longer as we age. As I said, I've noticed a difference since I turned 40.
Since you're only 33, I wouldn't think a 5 day split would be a problem, as long as you're not overdoing it each workout.Last edited by Hibiscus09; 01-14-2004 at 08:33 AM.
"For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind." 2 Timothy 1:7
GOOOOO COCKS!!!!!! GOOOOO STEELERS!!!!!
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01-14-2004, 08:40 AM #7
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01-14-2004, 10:54 AM #8
- Join Date: Feb 2002
- Location: brussels, belgium, Belgium
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More is not always better!
I'm now 52 and I train every other day. Since I have adopted that training schedule, my workouts have been more productive
Sometimes I tried to train 2 or 3 consecutive days and I could feel the difference: on the third day I might as well have gone fishing! The energy was low and the pump just didn't come.
So now I stick to the one day on one day off schedule . After all , muscles don't grow at the gym, but when you rest ! Provided of course you supply them with the necessary material to adapt and grow! Which brings us back to the nutrition aspect !Age is but a number ! a healthy diet and regular exercice can make you feel and look much younger than you really are !
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01-14-2004, 11:36 AM #9
Re: Twowalks
Originally posted by fitnessman
I train Chest and tris on Monday. By next monday I am rip roarin ready to go. Training a body part once every week makes it very difficult to over train..
Here is what I believe:
I do not feel that 5 workouts of 36 minutes each will tear your system down any more than 4 workouts of 45 minutes or 3 workouts of 1hr ... they all add up to 3hrs per week and the remainder of the hours will still be used for recovery.Question is: are you really going to mind if you hit your goals without puking 3 times a week?
by Daniel Roberts
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01-16-2004, 05:37 AM #10
I guess the best thing for me to do is to try an every other day workout and see how my body responds. I hate the thought of not working out I feel like I am shrinking when I go the weekend without working out. Thanks for the responses, I will let you know how things turn out. By the way I am also starting a new diet, I have always eaten good, I try to consume at least by body weight in protein and eat around 5 to 6 times a day but have never really calorie counted or watched by carb intake. Maybe this will also help the cutting process.
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01-16-2004, 08:47 AM #11
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01-16-2004, 06:36 PM #12
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01-16-2004, 06:52 PM #13Originally posted by rolling187
I guess the best thing for me to do is to try an every other day workout and see how my body responds. I hate the thought of not working out I feel like I am shrinking when I go the weekend without working out.
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01-17-2004, 06:24 AM #14
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01-19-2004, 09:18 AM #15
Lately my typical workout consists of this:
Monday
Chest- lately I have been doing approx. 16 sets not including warmups. Usually do 4 sets of flatbench, 4 incline bench, 6 total cable flyes (2 low pulley, 2 medium, 2 upper) 3 weighted dips and
3 decline bench. Takes around an hour.
Followed by about 15 to 20 min. abs
Tuesday-Bi's and calves we vary our arm workout weekly for a total of 30 to 40 min. followed by calves.
Wed.-shoulders and quads- Again we vary this workout and tend to do this for 40 min followed by 4 sets of squats and leg ext. with lunges. ( Worst workout of the week )
Thurday-Tri's and Traps about an hours work followed by abs
Friday- Back for about 40 minutes
I am starting this week with:
Monday- Chest and back
tuesday-cardio
wed-Bi's and Tri's
thursday-cardio
friday-back and traps
Sat. Will do my leg workout and have to work abs in during the week. I am going to try this for a month or two and see how the body responds.
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