Question on weekly workout routine...

[Derelict]

So yeah its been like 2 years since I last hit the gym due to unseen circumstances. But now I'm back and ready to go! I have a new membership, a new year ahead of me, and a new car(not that that matters).

So heres the deal. I used to have a pretty steady routine with body, we'd go 5 days a week, exercise one muscle group once a week, do cardio 3 times, etc. etc.

But now that I have been doing some research and whatnot I've been getting mixed info on what is best for your body. goal is to gain some muscle, I don't want to be bodybuilder big but I do want to be more fit. At 6 foot 3 I'm a bit skinny for taste.

Anyways! I'm hearing that you should work out one day, then rest the next, then work out the next day, and rest the next etc. old routine had us going 5 days straight, then resting 2, then repeat. I don't want to put body in any stress so who's got some answers for this guy?

[littleshelly]

There are different opinions. Boss, Chris and Troy will probably be along soon to give you some excellent advice. Here is what I do. I mix it up. I do steady state cardio (walking 4.0-4.5) for 40 minutes a few days a week. I lift 3 days a week. Mon, Wed, Friday. On those days I normally do steady state cardio. On Saturday, Sunday and Tues or Thursday I do sprints (HIIT) I alternate the sprints with lifting days to keep metabolism constantly reved. You don't want to lift 2 days in a row. I work all muscle groups on lift days. Usually spend 40 minutes to an hour lifting. Using mostly free weights but use some machines at the gym too. I find free weight far superior to the machines. I also do some mixed work 5 days a week. Sit-ups, push-ups, ab work leg lifts, stretching. I do squats and lunges on weight days. One day a week off from everything. Rest and recovery is just as important as the workout. So is eating clean/balanced.

[swanso5]

if you've come from a lay off, do some bodyweight stuff 1st...look up your body is a barbell by alwyn cosgrove..there are progressions in there so if some of them are 2 easy then you can make them harder...do this for 2 - 4 weeks then start wity the wts

[Derelict]

Thanks for the info guys, I'll look into it!

Swanso5, I read"Your Body Is A Barbell" and being that knowledge weight-training literature is limited, can you explain the "@ 333" parts that is posted after each exercise lol? I have no idea what that means. Plus would this be something I do over the span of a week, or daily? Just a bit confused, I need someone to dumb this down for me heh.

Thanks again!

[Packard]

The first thing to do is to change your name from "Derelict" to something more aspirational or your name will shape your destiny.

[swanso5]

fair point packy...

the "333" refers to lifting tempo so for a lunge you'd lower down in 3secs, hold the bottom position for 3secs then raise back up in 3 secs

for memory it's a 4 day program so do it 4 days a week on mon/wed/fr/sat or mon/tue/thu/sat or something, just not 4 days in a row

[Derelict]

The first thing to do is to change your name from "Derelict" to something more aspirational or your name will shape your destiny.

nah, I shape destiny, not a silly internet name

Again, thanks for the info Swansom you're going to be new weight training source whether you like it or not, lol nah just jokin. I'm gonna start tommorow. Hope I don't kill myself, its been so damn long ya know lol.

[swanso5]

you'll be sore no doubt so eat up and try and go for a walk after breakfast tomorrow before training whatever time that is...let us know how you go with it

[Packard]

The first thing to do is to change your name from "Derelict" to something more aspirational or your name will shape your destiny.

nah, I shape destiny, not a silly internet name ...

I knew a guy that liked to do shots at a local bar. He was well-known for that and was nicknamed "Shotzee". He even had a license plate with "shotzee" on it.

So how important was the "Shotzee" name in making him an alcholic? No telling.

Oh, I think a name can control your destiny. Be glad your parents didn't name you "Venus" or "Cupcake".

[Derelict]

The first thing to do is to change your name from "Derelict" to something more aspirational or your name will shape your destiny.

nah, I shape destiny, not a silly internet name ...

I knew a guy that liked to do shots at a local bar. He was well-known for that and was nicknamed "Shotzee". He even had a license plate with "shotzee" on it.

So how important was the "Shotzee" name in making him an alcholic? No telling.

Oh, I think a name can control your destiny. Be glad your parents didn't name you "Venus" or "Cupcake".

So because some guy was too weak to to control his own life I should change name? No thanks. BTW nicknames were Bubby and Polly Pocket, had absolutely no effect on me whatsoever. I've also used usernames such as Infantcidal, Defiler, Slayer, things like that. Doesn't mean I go around killing babies or digging up graves. Just because you think a name can control one's destiny, doesn't mean everyone else does bro. Appreciate the concern though. kisses.

Now back to the reason I joined this site and started this thread. Weight Training yay! I started the body weight training routine and it's kicking . But I'm confused on the single leg partial squat and the plain single leg squat. Exactly what is the major difference in these? I looked them up and they hardly seem different.

[swanso5]

sl partial squats will be postol squats as far as you can go down (remember you need to get 15 - 20)

sl squat will be full range of motion

not much really

[Derelict]

Thank you again swan. After doing that yesterday I am like so sore right now lol. It's awesome.