How do you know ?
Moderators: Boss Man, cassiegose
How do you know ?
How do you know if you have worked a muscle enough in a workout ?
Thats actually a common question. Alot of times I will finish a workout and fill like I could do more. Though the next day I fill worn out.
I know that muscles have been worked out enough when I cant finish last couple of reps on last set. I still try to get them but usaully cant.
When you workout you want to set up for failure. When you set up your reps you want it to be a number that makes you struggle on the last 2 to 3 reps on your last set. (ex. if you do bench 4x8 you want to struggle with 6, 7, and 8.) This will cause you to use all your strenght and give you a great workout.
Some times you might do the same workout for to long and you need to change it up. You could change sets, reps, weight, or even the workout itself.
I hope this helps.
I know that muscles have been worked out enough when I cant finish last couple of reps on last set. I still try to get them but usaully cant.
When you workout you want to set up for failure. When you set up your reps you want it to be a number that makes you struggle on the last 2 to 3 reps on your last set. (ex. if you do bench 4x8 you want to struggle with 6, 7, and 8.) This will cause you to use all your strenght and give you a great workout.
Some times you might do the same workout for to long and you need to change it up. You could change sets, reps, weight, or even the workout itself.
I hope this helps.
By writing it down.
Each workout you should dutifully record in your journal not only the number of sets, reps and poundage that you have used for each exercize, but an evaluation.
So let's say you did bench presses:
Warm up: 135 x 10
1st set: 155 x 8
2nd set: 185 x 6
3rd set: 205 x 4
4th set: 135 x 10
Make an evaluation like this: 205 felt good; try for 5 reps next workout.
or: The entire work out felt hard; do a light workout next time.
It is a mistake to decide on how much to increase your poundage or reps or sets when you walk into the gym. It should be decided during the last workout. Otherwise you will be yo-yo'ing up and down. You will work extra hard one week because you feel fresh; but you are borrowing against your next workout and you will feel tired then.
It is better to plan small increases for your NEXT workout and never add extra in the one you are in.
Each workout you should dutifully record in your journal not only the number of sets, reps and poundage that you have used for each exercize, but an evaluation.
So let's say you did bench presses:
Warm up: 135 x 10
1st set: 155 x 8
2nd set: 185 x 6
3rd set: 205 x 4
4th set: 135 x 10
Make an evaluation like this: 205 felt good; try for 5 reps next workout.
or: The entire work out felt hard; do a light workout next time.
It is a mistake to decide on how much to increase your poundage or reps or sets when you walk into the gym. It should be decided during the last workout. Otherwise you will be yo-yo'ing up and down. You will work extra hard one week because you feel fresh; but you are borrowing against your next workout and you will feel tired then.
It is better to plan small increases for your NEXT workout and never add extra in the one you are in.
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fitnessedu
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The feeling is unmistakable
During your workout, your muscles should feel like over-inflated balloons. The next day, you should be in pain. That week, you shouldn't even want to think about working that muscle group again.
Check out fitness and nutrition blog http://fitnessnutritioneducation.blogspot.com. I think that you'll find some useful pointers there.
Check out fitness and nutrition blog http://fitnessnutritioneducation.blogspot.com. I think that you'll find some useful pointers there.
Re: The feeling is unmistakable
I don't necessarily agree with this "no pain, no gain" scenario.fitnessedu wrote:During your workout, your muscles should feel like over-inflated balloons. The next day, you should be in pain. That week, you shouldn't even want to think about working that muscle group again.
Check out fitness and nutrition blog http://fitnessnutritioneducation.blogspot.com. I think that you'll find some useful pointers there.
I always put a "+", "-", or "=" sign at the end of performing a set. That told me that workout was easy, hard or very hard and what I should do the next workout.
If I saw a "+" sign I would increase the resistance slightly--5 or 10 pounds. This would not likely cause me to feel pain or necessarily feel like I could not work that muscle group again. It could amount to an additional 250 to 500 pounds to a lift if I had nothing but + signs. But that would never happen.
It is the tortoise and the hare scenario. I'm the tortoise. The "no pain, no gain" is the hare. In the fable the tortoise wins. I think in the gym the tortoise wins also.
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fitnessedu
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To each his own :)
It's probably just me. I just don't feel like I've challenged myself enough if I don't feel sore as a loser the next day. Though apparently it works for me.
For example, I'm on an 4th week of an 8-week leg cycle. The cycle is posted here: http://forums.musculardevelopment.com/s ... hp?t=21731. The only difference is that I'm doing 115 lb squats, b/c there's no way in hell that I'm going to be able to do 135 lb squats 8 minutes straight. Anyways, when I first started, the 2 minutes straight was the hardest thing I've ever done in life. Now, the 2 minute mark is when I'm first starting to feel the burn. I started this cycle because I figured it would be hugely beneficial to rowing...and I was right. 500m split during 2k erg test went from 1:43 to 1:31. In the world of crew, a 12 sec split drop in 4 weeks isn't a small deal. Last season, it took me 4 months to drop split by 8 sec.
Patience has never been strongest asset. I wanted quick results and I got them. So I guess in case, being the hare paid off...except I'll take break after 8th week.
For example, I'm on an 4th week of an 8-week leg cycle. The cycle is posted here: http://forums.musculardevelopment.com/s ... hp?t=21731. The only difference is that I'm doing 115 lb squats, b/c there's no way in hell that I'm going to be able to do 135 lb squats 8 minutes straight. Anyways, when I first started, the 2 minutes straight was the hardest thing I've ever done in life. Now, the 2 minute mark is when I'm first starting to feel the burn. I started this cycle because I figured it would be hugely beneficial to rowing...and I was right. 500m split during 2k erg test went from 1:43 to 1:31. In the world of crew, a 12 sec split drop in 4 weeks isn't a small deal. Last season, it took me 4 months to drop split by 8 sec.
Patience has never been strongest asset. I wanted quick results and I got them. So I guess in case, being the hare paid off...except I'll take break after 8th week.
when you can lift more wt or do more reps with the same wt the next workout
soreness doesn't mean anything before, during or after training
and i'm not sure what increasing the size of your thighs will do for rowing but the aerobic demand of doing all the squats for 5 - 8mins straight will increase your overall fitness somewhat
www.uponlinetraining.com
soreness doesn't mean anything before, during or after training
and i'm not sure what increasing the size of your thighs will do for rowing but the aerobic demand of doing all the squats for 5 - 8mins straight will increase your overall fitness somewhat
www.uponlinetraining.com
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fitnessedu
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...
I'm not really interested in increasing the size of legs. I really just want the ability to do squats for 8 minutes straight. average 2k erg time is a little over 6 minutes. So if I am eventually able to do squats for 8 minutes straight, then a 2k will seem like a breeze.