Quote:
Originally Posted by
Coeloptera 
| I know doing upper and lower isn't as good, but I think I'm stuck out. If I lifted before class I'd be a little too tired to get through it, in a muscle fatigue sense, and class ends at 8pm, and that's a bit late to start. Is it going to be a problem, do you think, or just not completely optimum results? If it's just a lessening of efficiency for results then I could live with it.
I do 3 leg exercises as you see. Got a suggestion for a 4th to add? Calves maybe? My legs are actually pretty nice, not skinny, but then we do a lot of kicking, low stuff, groins, thighs, and throwing knees.
I was surprised that the listed regimen doesn't take very long. I catch my breath after each set and just go right to the next one. Thus alternating upper, lower, and crunches, to allow for some muscle relaxation. All told, from the time I step into the 24 Hour Fitness to the time I head out, it's about 90 minutes, which includes changing and showering. I realized though, I'm only doing 20 to 50 of each thing, so of course it won't take very long!
I mean, I'm only actually doing, all told, 240 to 280 individual actions plus the crunches and cardio, and each repetition of the action takes 3 seconds at most! I swear, it doesn't seem like doing so few actions should get results, but there you are.
I'm pleased someone who's competed thinks it's a good regimen. I did a fair bit of research into it, wrote everything down, and consulted with a friend of mine who's a corrections officer before starting up.
I don't do things by halves. I noticed in class my cardio endurance was far, far outstripping my muscular endurance and decided to do something about it. I do feel better and it is a bit fun to see some actual progress. It's also relaxing in a way, mentally. My regimen is very specific (as you see) so I can just let my mind wander as I do it.
Hmm...what's a good glute exercise? I think I'll just add that. Maybe between the overhead press and the cables, or the cables and flys, right near the end.
- Coeloptera |
The upper/lower body thing will only lower the efficiency, if you have good cardio.. which is sounds like you do, you will be fine.
You already do squats and they are a great glute exercise, but you could add a leg raise while lying on your stomache. Calf raise will make you sweat far more than you would guess but beware of cramps.
You have already done research so you may already be aware of this but size/brute strength is built by low (6-10)reps and only 3 or 4 sets, while lean muscle is alot more with lighter weights.
Cable cross-overs and such are best left to the end like you are doing as they are a shaping exercise and boy they can get extra burn..
I drink a 35gram protein shake within 15 minutes of my work-out, the muscles are screaming for protein and suck it up like a sponge following a work-out.
So mostly you are doing things quite right already but I expected that from you, I read your political posts and from what I can tell you don't seem short on
smarties.
No insult to the rest of ya, it's a brilliant forum!!
