Posted: 2/10/2004 12:31:59 PM EDT
|
I see in a lot of mags and on the net people have programs to develop certain parts of their bodies. You know, the plan Joe Schmoe has for getting massive 24" arms. How do you go about developing a plan to do this sort of thing? Say I want to develop a plan to increase my leg strength by 50%. So what do I do? I look at the muscles that are used, and work on them. What percentage of the time I workout should be alloted to this? Should I work individual muscles or groups. How much of each? I know from experience that I should work my lower back at the same time, or I am going to end up with a sore lower back. What kind of rep range should I use? I know to use low reps for increasing strength, and high reps to increase endurance, but how much of each? Also should I include some cardio type of exercise like running or bicycling? Where do you learn this stuff? |
|
I learn by experience. I do something = my body doing something. I really can't help with a lot of your questions. They look hypothetical. If you are looking to do something specific, make a post about where you are and what you are wanting to do. Ask guys what is needed in workout routine/ nutrition/ amount of time, and you should get a lot of info. |
|
A lot of people have different workouts. What it takes is finding out the plan for you. I got to the gym and I see peopl eworking out their whole upper body one day, mid section the next and legs the following day. I tried that but I couldnt get enough exercises in to get a good burn unless I was there for close to 4 hours. I usually spend 2-2.5 hours each night in the Gym. I have a 3 day revolving cycle. The first 2 days are upper body the last is legs. I do ABS and lower back every other day as a finishing workout before hitting the bike for a little bit. day 1 is push muscles. Chest, triceps Day 2 is pull muscles. Back, biceps, forearms. I also throw shoulders in here so my workout is close to 3 hours this day Day 3 is legs. I do both front, back, inside, outside, calves etc I also do a cardio session in the mornings. Some people do their arms one day, chest and back the next, legs the other day. The reasoning behind this (or atleast how it was explained to me) is that if you do your biceps, the blood is close to the triceps so its easier to migrate there which produces better results. Each person is different and it takes a bit of experimenting before you nail your routine down. Also you can and will stray from all those exercises in books. If I can think of something that looks like it might help out a certain muscle, and no one does it, I do it. If it works great, if it doesnt then go do something else for that area. I get some weird looks sometimes (maybe because I am ugly [;)]) when I do my own unique exercises. |
| EXPERIMENT! Try different things. Not everyone responds to everything the same. What works for you may not work for someone else. Read like your doing but also try to talk to people at the gym, see how they got results and give it a whirl. Don't over do it though. The biggest failing that people have is over training without taking time off to recuperate. Good luck! |
|
Whatever you do, remember the #1 rule. NEVER workout a muscle that is still sore from a prior workout. That should be the basis for planning a routine. Think to yourself, "How many days do I need to rest between this workout and the next?'" (for a specific body part) |
|
Trial and error is how anyone finds out what works best for them. I have looked at and tried many different things that you see in the mags. After a while, I have been able to narrow down what works and what does not. Just keep an open mind and experiment as others have said. Remember that if you are looking to increase your strength and size by massive amounts it will take massive amounts of time to get there. |