How do i know if i have had a good workout?
- 06-30-2007, 05:08 PM
- 06-30-2007, 05:12 PM
I have a few parameters for a good WO:
1. Mind-muscle connection
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.M.Ed. Ex Phys
06-30-2007, 05:15 PM
06-30-2007, 05:18 PM
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.
M.Ed. Ex Phys
06-30-2007, 05:19 PM
06-30-2007, 05:19 PM
06-30-2007, 05:33 PM
06-30-2007, 06:01 PM
Cold hard numbers man! Use your first set as a judge, if you can go up in weight and get the same number of reps then you had a good workout.
06-30-2007, 06:07 PM
or compare it to last workout's numbers. If you've improved your weight or volume of weight lifted then it was good, if not - there is a reason and you should find it.
06-30-2007, 06:13 PM
I usually judge it by how much progress I was able to make over the previous workout where I did the same exercises. If I was able to do more reps or add more weight, then it's a good workout for me.
I don't think soreness is a good measure. Of course you can make yourself extremely sore by just demolishing yourself with exercise after exercise, but it's not a good workout if you can't recover properly from it (get stronger/bigger). I also know that I'm still able to make progress even if a muscle is not sore from a workout.
06-30-2007, 06:21 PM
06-30-2007, 06:39 PM
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.
06-30-2007, 06:42 PM
06-30-2007, 07:15 PM
i always soak my shirt in sweat, i think i sweat more than a lot of other people, im always hot. when i do any upper body WO, i always feel so week and like jello after my workout, it can be a little difficult to scrub if i shower within a half hour post WO.
06-30-2007, 07:24 PM
06-30-2007, 07:28 PM
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
06-30-2007, 07:33 PM
06-30-2007, 07:34 PM
I like Rodjas list, especially the feeling of accomplishment. If I have that feeling, I know I had a great workout.
On a funny note, I always know I had a great chest workout if I go tanning afterwards, and cant open the friggin tanning bed to get out of the S.O.B.
06-30-2007, 07:45 PM
07-01-2007, 02:29 AM
I used to guage my workout efficacy by the pump, but no longer believe that blood flowing to the area is any indicator of a good workout. I can take a good dose of an NO product and carry a load of groceries from the garage to the apartment and get a sickly pump. Does that mean that I better take advantage of the nutrient superhighway that was just created by my grocery load baring arms? Even without an NO product, even though the type of pump NO creates is on the same parameters as the 'blood flow' pump... I can get a good pump by laxidazically performing some dips and pullups.
I DO agree with you that the 'pump' caused by the contraction of a muscle is a great secondary indicator that a target area is being forced to saturate itself with blood for oxygen and other nutrients, but I don't think that one should walk out of the gym and say, "dammit, my chest didn't get very pumped today. I didn't work it out enough... yada yada yada"... The pump feeling is something that meatheads get when they're doing a few sissy pushups to jack themselves up before going in a bar door... the pump feeling is something I can get by even sitting in a movie theatre and then getting up and stretching... I felt pretty pumped today after watching the new Die Hard... but I don't think anyone, newbies especially, should take the pump into consideration, for it's an aesthetic thing and nothing more. I'm not knocking NO products, so it would be pointless for a company to attack me, but go ahead if you will I happen to like NO potentiaters.
07-01-2007, 04:37 AM
2. Your poundages are increasing with every workout / weekly basis.
3. Your muscles feel huge while in the gym and appear to be "pumped up".
4. You feel like A) Puking B) Dizzy C) Think and repeat to yourself "this is too much fackin hard work" or "there has to be an easier way"
5. You can physically see the changes in your body occuring. If not take pictures if you have a digi cam etc take them daily / weekly / monthly and you will see the changes.
For posterity have these things in order
1. Workout hard - There are many different workout regimes, many that work well. Generally: Strength training is in the 6 rep range / Bodybuilding in the 8-10 rep range. - Rep range warmup: 15 ( sets 1 & 2 ) Working: 10, 8, 6 last three sets add drop sets to failure )
2. Fast Efficient Workouts = 1hr - This is not hard and fast but studies have shown that Cortisol rises after 1hr
3. Protein shake immediately after workout and then protein meal with carbs etc within 1hr
4. Creatine - Mono or CEE you decide ( with post workout shake ). Both before and after workout.
5. Daily meals - 5 - 6 day ( including shakes ) protein = 1g per pound of body weight. Meal 1 ( breakies ) is shake plus oatmeal or whatever else you want ( apple is good fibre / system crap mover ), Meal 6 is post workout shake with creatine etc and then solid food meal. Carbs tapered down from morning to evening and fats tapered up from morning to evening. Protein is a constant.
6. Sleep 8 - 10 hrs a night ( very imp for all natural BB'ers )
7. Supps - Do you note the order in which these are and where supps come??? - a) Multivitamin / B complex b) Whey protein c) creatine e) Test boosters / stacks etc
Most importantly do you see the order of these things?
Exercises: Compound movements i.e. two arm two leg exercises.
1. Squats - Biggest muscle and boosts test like crazy, work em hard and see results big time.
2. Deadlifts / Chins / Bent over Rows / Pulldowns - 1st attempt either an palm up or palm down chin at the beginning of your back workout, if you can do one, try two if you can do 15 add weight. Most important for back is to make the mind / muscle connection. Concentrate ( start with low weight and excellent form ) on getting a good contraction and not swinging with the weight. Calm controlled up down with good squeeze of lats at bottom of rep. All about the connection / squeeze
3. Leg press
4. Flat Bench Dumbell / Barbell - Always swap it up, it takes more muscle etc to do dumbells ( stabilizing muscles etc ) but switch it up - Start with dips to hit lower chest then move to flat bench / incline.
5. Core work - Abs / lower back - work the weaker harder.
This should give you a good idea....Best thing for test.....squats ....good form, warm up well, be careful and grow!
07-01-2007, 04:46 AM
that arm jello feeling where u cant wash ur hair coz ur triceps are so screwed is amazing i havent had it in a while
i 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
07-01-2007, 08:06 AM
07-01-2007, 08:08 AM
yeah 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
07-01-2007, 08:14 AM
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