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  1. #1
    justin18 is offline In Orientation
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    Sep 2009
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    How do you know how hard to train?

    I've just started weight training to gain weight and increase muscle size. I am worried about training too hard or not hard enough. If my muscles ache the next day, is that good, or is that too much?

    Also, should I do an all round workout for all muscles each day or train different muscles on different days? How do you train just one or two muscles per session without tiring out very quickly?

    Sorry for all the questions, but any advise would be very helpful to me.

    Thanks,

    Justin

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  3. #2
    JohnnySolo is offline Fourth Set
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    You need compound training 3 times a week.

    Training programs:
    Starting Strength
    New Rules of Lifting
    Strong Lifts 5x5
    (look'em up)

    Clean eating with lots of protein &calories to gain.

    Yes, aching is part of it all, but you need rest days so 3 times a week is good.

  4. #3
    Kraken is offline Banned
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    If its just soreness you're fine. If you have pain in your joints then it might be a problem.

    If you're tiring easily then you may be taking in too few cals.

  5. #4
    tenpercent is offline Third Set
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    How hard? As hard as you can. You get out of it what you put into it.

  6. #5
    DEF
    DEF is offline Fourth Set
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    + extinct rep to tenpercent.

  7. #6
    Ride_On is offline Third Set
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    Quote Originally Posted by DEF View Post
    + extinct rep to tenpercent.
    Haha x2

    Always keep the intensity up, but don't that TOO literally. You don't want to always be training to failure. Do what your program tells you to do. And don't use soreness as a guide. Soreness does not equal a good workout.

  8. #7
    Mick G is offline First Set
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    for what its worth (Im just a newbie around here) I would use that old saying, no pain ,no gain!

    Personally when training on a particular area, I train there 'till I reach MMF (moment of muscular failure) followed by an isometric.

  9. #8
    Ride_On is offline Third Set
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    Quote Originally Posted by Mick G View Post
    for what its worth (Im just a newbie around here) I would use that old saying, no pain ,no gain!

    Personally when training on a particular area, I train there 'till I reach MMF (moment of muscular failure) followed by an isometric.
    And there's your problem. That is not the right way to train.

  10. #9
    LeiYunFat is offline We are all one
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    You should go as hard as you can, learn how your body responds, and adjust accordingly. It's like focusing in on a microscope-- use the big, coarse focus, then the fine tuning after things come into view.

    Basically you don't really know how hard to go when you first start. Then you start training, and if you train smart and stay aware, you will have a good idea of what you need to do in a few years.

  11. #10
    Mick G is offline First Set
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    Quote Originally Posted by Ride_On View Post
    And there's your problem. That is not the right way to train.
    Its been working for me but always looking to improve...obviously a person has to build up to a certain level.

    IMO if you stop short 2 or 3 reps of a particular exercise then you have stopped short of the threshold leading to increased muscular strength and growth.

    Maybe you could point out what I'm doing wrong below, if you wouldn't mind please?

    --------------------------------------------------------------------------------

    Hi, here just stumbled upon this site. people seem very friendly and great on advice.

    I'm going on 39 yrs old and 5'7'' in height,been weight training on and off for about 17 yrs so my weight has been up and down more times than a yoyo.

    I returned to training about 12 weeks ago and have lost about 20 pounds, now I'm currently 237lbs...my goal is to get as close to 200...My first aim is to reduce my calorie intake by 500 per day,because my weight loss has slowed down.

    I ditched my weights 12 months ago but have held onto 1 x 10 kg dumbell and workout 3/4 times per week.

    workout is something like this with 12/14 reps(20 for squats):
    Warm up----spot running, star jumps, windmill toe touching.
    squats
    bench press, press ups/inclined press ups
    shoulder press
    flyes
    bent rowing
    single arm tricep extension
    dumbell curls
    side laterals
    leg raises
    side bends (for the love handles,which love me waaay more than I love them!)
    finished off with 30 sit ups.

    Diet is
    breakfast
    approx 40 gms cereal, eg museli

    morning
    fruit 2/3 pieces

    lunch
    ham salad or tuna salad roll or sandwich

    dinner
    roast chicken(skin removed) potatoes & veg or chicken fillet & veg...(actually I eat chicken, mostly grilled about 3or4 times a week.)
    or
    pasta bolognaise with turkey mince
    or
    some variation of red meat & veg

    I do allow 1 'cheat' meal per week but my vice is my beers (once a week)

    for the first 8 weeks I took whey protein as a post workout supplement but have changed to amino-or supplements which are to be taken 2 hrs after food and just before bed.

    Does all of the above seem ok to people or am I way off the mark?

    I intend to change my workout in the next week or two just to mix it up a little, all I need to do is find 1!!

    I hope this make some sense to people and I do apologise for rambling on, thanks for reading

    I await your input, comments and suggestions,

    Michael.

  12. #11
    Ride_On is offline Third Set
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    Diet is a little random. You need more fruit, more veggies, and probably more protein. Try to keep most meals with a balance of each macro rather than just carbs (i.e. your cereal and then fruit later on). Figure out how many calories you're taking in also. It doesn't seem like much.

    Don't know what you mean by ham salad, but tuna salad probably isn't a great choice, nor is a "roll". Doubtful that roll is really whole wheat, but if so, I take that previous statement back.

    On to your workout. You should really pick up one of the pro routines that can be found around here:

    Strong Lifts 5x5
    Starting Strength
    New Rules of Lifting

    All great places to start. Since you're a beginning (and this trend will continue probably for at least a year or two), you should really be focusing on compound, multi-joint lifts, and get rid of the isolation crap. You'll hit those mirror muscles plenty hard if you're doing the right things - squats, deadlifts, lunges, bench press, shoulder press, rows, and some ab work.

    As per my comment on not training to failure, you definitely don't want to do that. There are certain times in which you should, but it's not every day or every workout. You NEED recovery time. Follow what your routine says.

  13. #12
    Mick G is offline First Set
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    Thanks for the helpful pointers...in my eagerness to learn more about training/nutrition I'm just about getting my head and attitude around it all.

    I need to treat it like a marathon I suppose instead of a sprint ie, wanting results instantly!

    Again thank you.

  14. #13
    johnny83 is offline First Set
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    Quote Originally Posted by Mick G View Post
    Thanks for the helpful pointers...in my eagerness to learn more about training/nutrition I'm just about getting my head and attitude around it all.

    I need to treat it like a marathon I suppose instead of a sprint ie, wanting results instantly!

    Again thank you.
    Yes patience is one of the main keys to good results, I messed up my first year of training due to over eagerness for results and lack of patience. Thank god I developed some.

  15. #14
    Ride_On is offline Third Set
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    Patient is a virtue my friend. You gotta be in this for the long haul.

  16. #15
    Kraken is offline Banned
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    Just keep adding weight as long as your form does not suffer you're doing fine. I did FBW's when I first started but I've come to realize a split is much more efficient. You may want to give that a shot if FBW's are not working for you.

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