You don’t need a day off if you’re hitting different muscle groups. But that plan at the bottom of your post will likely lead to burnout. You might want to mix it up a bit.
Gloves and Speedo Workout, Fitness & Nutrition Thread
- Thread starter Ice_Ice_Brady
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jlaff
Well-known member
So maybe a day off in-between always?
I’d do something like this:
Day 1: Chest/Triceps
Day 2: Back/Shoulders
Day 3: Abs/Legs
And then have your “rest” days become your cardio days. 5x a week then two days off. But it’s up to you. You know your body and whether or not you would get bored with a new routine. See, I get bored easily which is why I mix in CrossFit/HIIT weeks along with every other day being a cardio day.
Ice_Ice_Brady
the executioner’s face is always well hidden
The lower you go, the harder it becomes to lose body fat…diminishing returns. People can do it more easily if they’re not trying to build/maintain muscle. But let’s say you’re trying to eat enough to at least maintain muscle mass, so you need enough protein and don’t want to eat at a major deficit. The margins become a lot slimmer. And the places your body is burning fat from is more limited. This is why body building at this level is a lifestyle…so much nutrition discipline you can’t just a pizza once in a while.
Ice_Ice_Brady
the executioner’s face is always well hidden
The technical answer is that it takes about 48 hours for your muscles to repair themselves through protein synthesis. So you could you work the same muscles 48 hours after initially working them.
Studies have been inconclusive but there’s some evidence that working a muscle twice a week is ideal for growth and beyond that gets you diminishing returns. But most studies say you want to do at least twice a week because once a week isn’t ideal for gains.
The right answer is everyone has a different thing that works for them. Some people do the same exercises every day. A lot of people are doing a similar one to @Kontradiction, like a PPL (push, pull legs.) Because I’m a newbie and it’s a buffet for me in this stage and I’m really motivated, I do upper/lower rotating every day.
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HSanders
Cracker bitch
you guys do hardcore shit so probably a little different for me, but one of the classes we used weights in was changed into 2 separate classes and the one doesn't have weights (hand weights)anymore but is just 1/2 hr of core work . just losing that half hour of weights has made my shoulders 50% less shitty feeling. and i haven't seemed to lose any strength. i still do the 2x 45 min/week of classes that are mostly weights with a little cardio in there.
Ice_Ice_Brady
the executioner’s face is always well hidden
Female anatomy, and often goals, are different than male anatomy and often goals.
Not to generalize, but most women want a toned, strong upper body and strength/muscle size in the lower posterior, which makes sense because that aligns with innate female muscular structure.
Sure there are female weight lifters and some girls do want a big, muscular upper body, but if that’s not the goal, I don’t see a ton of upside to women doing heavy shoulder presses etc. It’s going to put a lot of stress on joints, tendons and cartilage.
Even for guys with the muscular support, shoulder exercises cause the most injurys/pain because of the rotator cuff and forced angles.
I do think high rep/ low weight reps are great for a lot of women to build-tone upper body, and for their muscular powerhouse - their legs and ass - the heavy stuff like barbell squats, hip thrusts, etc are awesome. However with both sexes, calories/protein is everything.
jlaff
Well-known member
Good to know on the twice a week thing, I may have been depriving myself of the true physique of Adonis all these years by failing to do that.
As a rule of thumb, if your muscles feel stiff/slightly sore does that mean what I assume it does and that they need more rest? Or is a little stiffness fine to keep going?
You keep going like a real nigga
HSanders
Cracker bitch
Ice_Ice_Brady
the executioner’s face is always well hidden
I think you just have to kind of figure out your own limits. I don’t think you’re really risking injury by hitting them while they’re sore, but it’s more about the mental toll it takes trying to push through muscle fatigue, soreness etc. and the cumulative effect because next time it will be even more sore. Nothing wrong with a rest day.
I try to do different exercises because I often have some soreness, so for example with shoulders, I might plan to work front shoulders then two days later rear shoulders. Different angles, different equipment with barbell, dumbbells, cables, etc. I wouldn’t be able to handle flat bench pressing every other day or even every three days, so I have different pec exercises.
Ice_Ice_Brady
the executioner’s face is always well hidden
I like RDLs. They hit the lower glutes/ hammies well. I recently started doing barbell Good Mornings as a great complementary exercise. They hit the mid-upper glutes.
Ice_Ice_Brady
the executioner’s face is always well hidden
A guy at the gym asked me how I lost a lot of weight (he’s seen me over the last six months and I’m down like 55 pounds) so I told him about CICO (calories in, calories out) and how it’s basically just a science and that calories and weight are like a law of thermodynamics. We chatted a bit because he has tried a bunch of diets like Keto, Atkins, etc. We both had the same experience which is a lot of initial weight loss (because your water weight goes down rapidly at first) followed by plateau and frustration. I spent like 20 minutes telling him about the CICO sub reddit and why it’s the best philosophy because there’s no surprise. If you can estimate your energy expenditure and track your calories, a caloric deficit loses pounds and caloric surplus gains pounds. It’s really all up to you. There’s no magic or power of positive thinking involved in weight loss, but you if you accept the reality, you can adapt to and strategize for it.
He kind of dismissed it all which was frustrating but I can relate because for years I never thought about it that way either. He said he was going to do some cross fit stuff to increase his metabolism and also he has high cortisol and he’s going on medication to lower it, also to increase his metabolism. I just kind of wished him luck but none of that will work if he continues eating the same amount of calories, whether he’s conscious of it or not. Another guy overheard the discussion and joined in. He was in my boat and is on a bulk, so he was calorie tracking as well.
He kind of dismissed it all which was frustrating but I can relate because for years I never thought about it that way either. He said he was going to do some cross fit stuff to increase his metabolism and also he has high cortisol and he’s going on medication to lower it, also to increase his metabolism. I just kind of wished him luck but none of that will work if he continues eating the same amount of calories, whether he’s conscious of it or not. Another guy overheard the discussion and joined in. He was in my boat and is on a bulk, so he was calorie tracking as well.
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Ice_Ice_Brady
the executioner’s face is always well hidden
Wanted to post this link. I listen to this Podcast. It’s kind of nerdy (host has a PhD as do most guests) but they really break down the science and studies for the lay person. Almost all of the trendy claims made about nutrition, body building, supplements are based on rumors, myths, and misunderstood / flawed studies.
Ice_Ice_Brady
the executioner’s face is always well hidden
My weight loss stopped for a couple of weeks and I’ve been trying to figure out why my calories aren’t aligning with the scale.
Turns out some of these protein shake companies are way off on their “per scoop” calculations. My PEScience ones are over, so I’m using a scoop (that they provide) but when I weigh it it’s off by as much as 10 grams (25% !)…which adds up to a lot. Meanwhile my pure isolate protein has the opposite problem of being pretty far under. Would balance out but I don’t use that one very much. Regardless how about getting your shit together if you’re producing these since your consumer obviously wants precision? In fact you can tell there’s an issue because some of the powders are denser than others but they have identical scoop weight/calories info.
Gotta weigh everything with a food scale…
Turns out some of these protein shake companies are way off on their “per scoop” calculations. My PEScience ones are over, so I’m using a scoop (that they provide) but when I weigh it it’s off by as much as 10 grams (25% !)…which adds up to a lot. Meanwhile my pure isolate protein has the opposite problem of being pretty far under. Would balance out but I don’t use that one very much. Regardless how about getting your shit together if you’re producing these since your consumer obviously wants precision? In fact you can tell there’s an issue because some of the powders are denser than others but they have identical scoop weight/calories info.
Gotta weigh everything with a food scale…
Ice_Ice_Brady
the executioner’s face is always well hidden
Ice_Ice_Brady
the executioner’s face is always well hidden
It’s so fucking annoying when people on Reddit / message boards respond to post about muscle growth with “if you really want that Arnold Schwarzenegger look…”
Lol like how many guys asking basic questions about weight training are looking to lift because really want to be so comically huge like that? I think I speak for most men that when they idealize how they’d could look, it would be something like Brad Pitt in Fight Club, that’s probably the pop culture moment when we were like “shit, I want to get jacked like that.” Very few guys want to look like The Rock or Arnold. I think even Gerard Butler in 300 is a little bit too shredded for my liking.
Lol like how many guys asking basic questions about weight training are looking to lift because really want to be so comically huge like that? I think I speak for most men that when they idealize how they’d could look, it would be something like Brad Pitt in Fight Club, that’s probably the pop culture moment when we were like “shit, I want to get jacked like that.” Very few guys want to look like The Rock or Arnold. I think even Gerard Butler in 300 is a little bit too shredded for my liking.
Ice_Ice_Brady
the executioner’s face is always well hidden
I thought it was just me. I tried this exercise a few times and every time never felt comfortable or balanced.
View: https://www.tiktok.com/t/ZT874BEyX/
View: https://www.tiktok.com/t/ZT874BEyX/
HSanders
Cracker bitch
me too! my balance isn't always great and my knees suck so i thought it was just that!
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