Inchamery
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should i be soar the next day?
Can you explain more about the Pump? I know it has to do with blood rushing to your muscles post workout.I have a few parameters for a good WO:
1. Mind-muscle connection
2. Strength
3. Pump
4. Intensity
5. Feeling of accomplishment
If I get at least 3 of these, then I feel like I has a good WO. My list is not exactly in order of importance, but I do have a hierarchy.
Thanks :head:A good pump is when the muscle that you are training becomes engorged with blood and subsequently increases in size. Vascularity is usually improved along with the increased blood-volume.
Word!!By my standards, if I have to ask myself if I had a good one then I know I didnt push it.
lol... that doesnt happen to me often when i work legs i sweat more..when u can ring the sweat out of your shirt, your tired, and u dont want to wash your hair in the shower because your arms/shoulders feel like jello.
I know what you're talking about. When it's like the blood supply to the brain got choked because it's all rushing to your muscles.I know I've had a good workout when at least during 1 rep on at least one body area I exerted myself so hard that time and my brain both stopped momentarily, and I can't hear whats playing on my zune.
Even if its only 1 body area, at least I know I hit 100% on something
i get that too sometimes i love it ! ! :head: :head:I know I've had a good workout when at least during 1 rep on at least one body area I exerted myself so hard that time and my brain both stopped momentarily, and I can't hear whats playing on my zune.
Even if its only 1 body area, at least I know I hit 100% on something
I agree with everything except #3. Pump. I think it's severely important to have mind muscle connect and a superb feeling of accomplishment after a workout is complete. I also agree that intensity is the factor that should be considered above volume and time under load. I believe all exercises should be completed with total (high) intensity or you should stay out of the gym. I can't stand people who do 4 sets of a friggen exercise and save up on all 3 sets for the last one. They're not even straining on most of them. I cannot advocate HIT training enough. My slogan for my clients: "All for one, or all none."...Just like on the bottle of Dr. Bronner's Magic Soap. Do it all out once, or shut the f* up and get out of the gym or whatever area it is one works out in.I have a few parameters for a good WO:
1. Mind-muscle connection
2. Strength
3. Pump
4. Intensity
5. Feeling of accomplishment
If I get at least 3 of these, then I feel like I has a good WO. My list is not exactly in order of importance, but I do have a hierarchy.
1. You can close your eyes and see through the muscle you are working out, all focus is on this muscle and it's contraction.I have a few parameters for a good WO:
1. Mind-muscle connection
2. Strength
3. Pump
4. Intensity
5. Feeling of accomplishment
If I get at least 3 of these, then I feel like I has a good WO. My list is not exactly in order of importance, but I do have a hierarchy.
I do standing calf raises with 285 pound on a barbell across my shoulders. My shoulders hurt more than my calves at the endi fear one day ill work my calves out so hard they'll be like that and i wont be able to drive home cause i wont be able to use the accelerator or breaks properly, lol...
i recon if u crash ur car driving home from gym due to an intense calf workout then u know ur doing it, prob explains why its so hard to get them big coz no1 likes pushing them lol
that aside mine tend to cramp
And make sure that whatever you have the balls of your feet on is at least 2 inches tall, that way you get full range of motion. for laughs in a parking lot the other day (was out with some friends) I picked up my wife and started doing standing onesyeah we got a standing calf machine which for me i can do all the weight and not feel anything unless i do more than 15 reps in a set, but we got this seated one where u add freeweights i find it good but yeah i dont know if my calves will grow ill give it a lot of time might try doing standing ones on like a smith machine or something
eh i didnt understand that too clearlyAnd make sure that whatever you have the balls of your feet on is at least 2 inches tall, that way you get full range of motion. for laughs in a parking lot the other day (was out with some friends) I picked up my wife and started doing standing ones
Well like in this piceh i didnt understand that too clearly
:blink:I don't understand the point in breaking down the workouts into isolated bodyparts... especially 'arm day'. What the hell is arm day? You either spend equal amounts of time in the gym than you do other bodypart days and become victim of overtraining (aka Gym Rat Syndrome) or you get into the gym and you are in and out within 2-3 minutes... because that's all it takes for effective tri/bi stimulation for growth. Unless you train each bodypart twice a week, your muscles are going to undergo some atrophy on your down time as well.
The primary muscles like chest and back will not get enough weekly stimulation they need and the muscles like the biceps and triceps will be overstimulated if they're being used as secondary targeted muscles for days in a row (biceps assisting in back exercises, triceps stimulated during pushing movements, etc.). If you have a 4-5 day breakdown of bodyparts structured throughout the week and you miss a day, everything gets thrown out of synch. You either skip that bodypart for the week (not likely), end up stressing over getting into the gym when it's no optimal or convenient for you (I remember once going into the gym to do legs at 2:00am. This was when I was naive.), or doubling up on bodyparts and end up spending over 2 hours at the gym in some cases. Certain muscles that your stimulating throughout your week also become severely overlapped and end up just burning out and many injuries are caused by stabilizer muscles or tendons, joints, or ligaments that haven't had enough time to rest and recover.
I don't know how ones body can be totally in harmony and synchronization when one is performing these truly split up workout sessions. One day you leave the gym and your arms are surging with blood, one day your chest is pumped, the next day you can barely walk out because your legs are like limp noodles.... Also... when doing this routine, unless you adjust your post workout nutrition, your giving the same amount of macro and micronutrients to the big and the small muscles. Logically, that'd be like me feeding a Great Dane (legs) the same amount of food as a Yorkshire Terrier (arms). Not to mention the differences in caloric expenditure on a day to day basis are NEVER the same... like two fingerprints, none are equal, but two can be very similar.
A few misconceptions about full body (HIT!!!) workouts are:
1.full body workouts are for the time constrained individual only.
2. full body workouts can't give me the stimulation I need for a muscular physique.
3. full body workouts are for older people and those who can't handle the bodybuilding routines.
4. how can I work on building my pecs if I'm only doing 1 exercise each time for chest?
Each workout is not for everyone. There I said it. However, EVERYONE can adopt and/or create a full body HIT workout that is for them. Leave the split body part crap for the roided out prom queens (Cutler, Coleman, Priest,etc). Lee Priest works up a sweat getting into a race car on the off season. You won't receive any of the wealth of benefits doing split routines, that you would by doing true HIT training (full body). The weights will go up for some time, then you realize your redundancy and patheticism (is that a word?) and your ego crashes down like a 500 lb weight stack after a rotted steel cable decides to suddenly snap while your at the peak of the concentric movement.
Everything works as a whole or it doesn't work at all. Train as a whole, and engage at full throttle. This "Oh I'm saving up for my heavy set" is absolute laughing stock.
Sweet. Some people like a little split. For sure. I also advocate that if a muscle is still too sore from the last workout, you can not emphasize it as much and vice-versa.:blink:
Breaking in a new soapbox?
BTW, I agree on most points. A 2-day split is my preference. Back/Traps/Legs/Bi's & Chest/Shoulder/Tri's.
I agree that a workout exclusively for arms is crap, but I've made progress for the past 4 months with splits. Once before that I had done full body workouts, but without much progress probably because my diet wasn't well and I didn't have access to heavy equipment to work with.Sweet. Some people like a little split. For sure. I also advocate that if a muscle is still too sore from the last workout, you can not emphasize it as much and vice-versa.
For example: I felt that I could do better on chest than what I did 'Monday' which was pushups to failure and emphasizing iso-static holds upon failing until I fell to the ground. I didn't leave the gym dissatisfied saying, "my chest exercise f*in sucked! I need to go back and bench press to get a better pump!"
... I beat the holy hell out of it the next workout a couple days later. It was a full body workout of course, but chest emphasis went a bit deeper. I pre-exhausted in with a chest level cable crossover configuration then hopped on an incline bench with 50 lb dumbells in each hand and popped out single arm incline dumbell presses... I counted off patterns to myself and cranked out reps for the life of me. "1... 1... 1,2... 1,2... 1,2,3,4,5... etc"
Give me until later tonite or tomorrow and I'll post my entire workout philosophy and insight to full body HIT training in this thread. I'm late for a pool party! Have a good day yall!I agree that a workout exclusively for arms is crap, but I've made progress for the past 4 months with splits. Once before that I had done full body workouts, but without much progress probably because my diet wasn't well and I didn't have access to heavy equipment to work with.
However, I'm getting a little bored and want to try it again and was wondering if you could provide me more insight as to how to distribute the number of sets per part within a workout and the frequency of workouts? Is it like every other day with 3 sets on legs, 2 sets on back/chest, 1 set for bi/tri/trap/calves, everything all out?
By the way, I think the full body workout is probably the best solution to eliminating any worry from "not having a good workout," because you aren't going to be waiting a whole week to hit something again.
Sounds good. I am infinitely patient.Give me until later tonite or tomorrow and I'll post my entire workout philosophy and insight to full body HIT training in this thread. I'm late for a pool party! Have a good day yall!
Hmmm... I'm not a fan of making assumptions, but I am going to go out on a limb here... maybe a big limb and say that you are saying that by me advocating the method I employ for myself and others, that I am looking for an ego boost? Hmmm... There's also a difference between full body workouts 'the wrong way'... full body workouts (period)... and full body (true) HIT training. Something tells me that I can't assume that you were actually living the HIT philosophy and just performing the same crap and trying to get stronger with continual repetition and redundancy.Full body workouts worked great when I was a noobie. I've found that now that I have a good deal of mass, I can't do a simple two or three day split, because the poundages required to achieve stimulations on the movements I would be doing are just too tough on the joints. Five day splits allow you more gym time, so I can pre exhaust the target muscle before I go to compounds with less weight, yet achieve the same effort as I would have required to push much heavier weight without pre exhausting the target muscle.
They both work fine, though, and anybody that tries to pretend that any one split is significantly 'better' than the rest is kidding themselves for the ego boost they get knowing that they're smarter than everyone else for doing it 'their way'.