Quote:
Originally Posted by Zaris
Welp, fortunately, I paid some for a few sessions with a personal trainer at my 24 Hour Fitness long time ago and told me about the importance of squats/deadlifts. It's thoroughly in my routine. He told me "chest, back, legs one day; shoulders, triceps, biceps, legs the next day; twice a week" is the best.
I eat and drink all day. Thanks to mom, I have fruit and a healthy sandwitch which I consume around the 11am or 3:30pm period, depending on what I'm in the mood for. Maybe I should just have more of mom's cooking - while I still have her. When I move to L.A. in 2009, I'm not gonna have that healthy luxury.
I do plan on going to the gym more often than just twice a week, or so I keep telling myself. And I will lookup this Rippetoe workout at work tomorrow, see what it's all about. Not really shooting for twig status, but at my prime one year ago, I had a pretty confident six-pack - not a body-builder's one, of course, but Olympic swimmer-like: not big, but there. That's my real goal.
This is good stuff, all the more convincing that I'm doing some things wrong. Keep it coming.
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Mmm. At your level, compound movements > isolation exercises.
There really is no such thing as a twice-a-week workout. Three times a week is more or less the bare minimum. I would suggest doing HIIT cardio on the days you don't go to the gym, so you can save up all your energy for lifting.
Remember to push/pull quickly, flex your muscles at the apex of the movement, and descend slowly. Don't rest at the bottom either!
Also, if you're going to do Rippetoe, make sure you keep track of the rest time. Decrease rest between sets each week, but keep the total amount of rest constant. For example...
Week 1
10 reps rest 2 min
10 reps rest 2 min
10 reps rest 2 min
Week 2
10 reps rest 1.5 min
8 reps rest 1.5 min
8 reps rest 1.5 min
8 reps rest 1.5 min
Week 3
10 reps rest 1.5 min
10 reps rest 1.5 min
10 reps rest 1.5 min
10 reps rest 1.5 min
Weight training is about shock, not adaptation, and this will help your body adjust to the requisite power for more advanced workouts.
Oh, and if you're Chinese, and your mom cooks Chinese food, you're gonna need a change.
Chinese is just terribly, terribly unhealthy =X