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d1v
Sweden868 Posts
I wonder whether it is possible to do weight lifting (whole body workout) in order to build up muscle mass three times a week and additionally do some self-defence activity like Krav Maga two times a week. I'm in fine shape, I get 8 hours of sleep every night and my diet is very balanced (enough vitamins, calories and protein). What do you guys think? Will I be able to build up muscle mass even though my muscles can't fully rest between the weight lifting sessions? Thx in advance!  | ||
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SmoKing2012
United States385 Posts
edit- assuming you're a relative beginner to weights | ||
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d1v
Sweden868 Posts
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CharlieMurphy
United States22895 Posts
The resting thing helps for a few reasons; 1) when you lift it tears the fibers, you need to give them a chance to regrow (Stronger), that's how weightlifting works (you should know this already). 2) If you are sore still and your muscles are not in top shape it will hinder your progression as you are not able to climb weight fast enough if at all, you'll probably plateau. 3) you should still be able to isolate specific muscle groups every day and give optimal 2-3 days for each group to be worked out again if you're doing full body workouts. example chest/back day1, arms/waist day2, legs/ass day3, repeat. | ||
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kidd
United States2848 Posts
You could try doing things to add to your intensity of your workouts such as crunches/push-ups in between your sets or some sort of cardio so that you give your muscles an extra burn but I would just stick to working 1-2 muscle groups a day in a cycle (for example chest tri's on mon shoulders bi's on tues and so on). Besides if you were to properly do a whole body workout every day at the gym it would take you like 6-7 hours. Usually when I go to the gym I just do 3-4 exercises on each muscle (I do two types a day like said earlier) and i'm there for 1-2 hours. Imagine if you were to do the entire body. | ||
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d1v
Sweden868 Posts
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CharlieMurphy
United States22895 Posts
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d1v
Sweden868 Posts
On January 27 2009 09:41 kidd wrote: I think that you will actually be overworking your muscles and it will not work the way you want it to. Relaxation time is very important to the muscles. They need to get to somewhat of a comfort level again so you can torture them with more exercise. You could try doing things to add to your intensity of your workouts such as crunches/push-ups in between your sets or some sort of cardio so that you give your muscles an extra burn but I would just stick to working 1-2 muscle groups a day in a cycle (for example chest tri's on mon shoulders bi's on tues and so on). Besides if you were to properly do a whole body workout every day at the gym it would take you like 6-7 hours. Usually when I go to the gym I just do 3-4 exercises on each muscle (I do two types a day like said earlier) and i'm there for 1-2 hours. Imagine if you were to do the entire body. What does your workout schedule look like? I focus on the upper body, exercising only the main muscles of my legs. I do three sets for each muscle/muscle group. All in all, my training session takes about 1 h. | ||
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CharlieMurphy
United States22895 Posts
and yea, 1 hour about. edit- lol I thought you quoted me, oh well. EDIT - PS, I would usually always make a protein shake after workout too and that would be my dinner. It was just Milk, Whey Protein, strawberries, banana and ice blended. Its was pretty good. total of like 32-48 oz. And I bulked up pretty nicely. Even caught my friend's sister eyeing me from upstairs as I benched lol. | ||
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d1v
Sweden868 Posts
On January 27 2009 09:47 CharlieMurphy wrote: I actually haven't worked out a for a while now but it used to just consist of upper body routines: bench, butterfly, bicep curls, pushups, pullups, those forearm handgrip thingies, tricep dips, and light cardio (either run 1-2miles or punching bag) and yea, 1 hour about. edit- lol I thought you quoted me, oh well. Nevermind, it's always interesting to see other's workout routine | ||
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Augury
United States758 Posts
Edit: Other helpful info would be.. Age, Height, Weight | ||
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Deleted User 3420
24492 Posts
On January 27 2009 09:41 kidd wrote: Besides if you were to properly do a whole body workout every day at the gym it would take you like 6-7 hours. Usually when I go to the gym I just do 3-4 exercises on each muscle (I do two types a day like said earlier) and i'm there for 1-2 hours. Imagine if you were to do the entire body. uh, unless you're arnold - no. actually I don't even think arnold worked out that much. I don't even think Bruce Lee worked out that much(though he did work out a fuckton) Mike Mentzer is a bodybuilding legend and he would only work out like 30 min a day 3-4 days a week. | ||
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Deleted User 3420
24492 Posts
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d1v
Sweden868 Posts
On January 27 2009 10:07 Augury wrote: Yeah definitely not a problem at all, big thing would just be calorie intake if you're looking to bulk up. Would be really helpful if you wrote up an overview of your workout plan though... like Day 1: Chest/Triceps, Day 2: Back, Biceps, Forearms, and Sides, Day 3: Shoulders and Legs.. or something. Also make sure you only work out your abs every other day. Edit: Other helpful info would be.. Age, Height, Weight I'm 21, 1.83 m, 80 kg, 13 % body fat. I calculated that I need approximately 3500+ calories a day. It's kind of hard to describe my workout plan, since I'm training in a gym with fitness machines, so I don't use any free weights. I don't do any split training, I usually just do a complete workout (focus on upper body), normally I have 3 different exercises for every muscle(group) and I do 3 sets for every exercise. | ||
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Pulimuli
Sweden2766 Posts
On January 27 2009 10:18 travis wrote: uh, unless you're arnold - no. actually I don't even think arnold worked out that much. I don't even think Bruce Lee worked out that much(though he did work out a fuckton) Mike Mentzer is a bodybuilding legend and he would only work out like 30 min a day 3-4 days a week. There's no bodybuilder that works out that much, as you said they usually keep it ~1 hour. Whole body workouts in one day is not really recommended either since you wont gain as much muscle as if you only did about 2 muscle-groups a day. | ||
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Deleted User 3420
24492 Posts
On January 27 2009 10:21 d1v wrote: I'm 21, 1.83 m, 80 kg, 13 % body fat. I calculated that I need approximately 3500+ calories a day. It's kind of hard to describe my workout plan, since I'm training in a gym with fitness machines, so I don't use any free weights. I don't do any split training, I usually just do a complete workout (focus on upper body), normally I have 3 different exercises for every muscle(group) and I do 3 sets for every exercise. IMO you need to find some excersizes that are going to use your stabilizing muscles. Those machines almost always only use your moving muscles. So if you try to put your strength into practice you aren't going to have nearly as much power or endurance and will be more likely to hurt yourself. There are 2 easyish ways for you to do this: 1.) do exercises that use tons of stabilizing/body tensing muscles. Planks/pullups/chinups/pushups/hollow hold/etc. Also, yoga is a GREAT choice to cover this area, as you will get all the other benefits of yoga(which are many many many). It will also decrease recovery time. 2.) unilateral movements/holds. hold the top of a pushup position with 1 arm. 1 arm curls. 1 arm dumbbell shoulder presses. 1 arm dumbbell bench presses. twisting situps. 1 legged squats(if you're a badass). etc | ||
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Yogurt
United States4258 Posts
- how intense krav maga is - how intensely you lift - your nutrition and supplementation if krav maga is like insanely intense and goes for 2-3 hours a night, there may be a problem, but if you supplement right with some glutamine, a post workout drink high in liquid carbs, protein and some creatine, you should be good | ||
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JudgeMathis
Cuba1286 Posts
On January 27 2009 10:19 travis wrote: You gotta focus on form and intensity. Professional bodybuilders of this era workout around 3-4 hours a day. But, what Travis said is right. You got to focus on form, and intesity. I see a lot of people at the gym do workouts with improper form. They don't get the benefits from doing the actually workout by doing it wrong. If you want to do full body workouts (I used to do this from time to time with some friends of mine last year), do every body part with 1 work out. If you can do circuits (jumping from one machine, or exercise without resting) is also great. It's more intense, makes you look more lean. If you don't want that bodybuilding build. Personally, I like to do two body parts a day. Here's my routine: Day 1: Chest / Biceps Chests: Incline Bench Press 4 set (http://www.youtube.com/watch?v=Y3LG87SH_xM) When you bench press you want to make it touch and bring back up. Its more of a workout. set1: 135 lbs x 20 reps. set2: 155 lbs x 15 reps. set3: 175 lbs x 8 reps. set4: 185 lbs x 4-6 reps. Cable Chest Press 4 set w/ drop set ((http://en.wikipedia.org/wiki/Drop_set) set 1: 48 lbs x 10 36 lbs x 15 set 2: 48 lbs x 8 36 lbs x 10 set 3: 36 lbs x 10 24 lbs x 15 set 4: 36 lbs x 8 24 lbs x 15 Incline Flyes (http://www.youtube.com/watch?v=R1uyV5QtwI8) set 1: 35 lbs x 10 set 2: 40 lbs x 10 set 3: 40 lbs x 10 set 4: 45 lbs to failure. etc, etc, etc. right now im trying to gain mass, while losing BF. edit: For breaks, I do: Day 1, Day 2 workouts. Day 3 break. Day 4, Day 5 workout. Day 6 break. Start routine over on Day 7. It seems to be working nicely so far. | ||
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eshlow
United States5210 Posts
On January 27 2009 11:13 Yogurt wrote: you really shouldn't have a problem, depending on a few things - how intense krav maga is - how intensely you lift - your nutrition and supplementation if krav maga is like insanely intense and goes for 2-3 hours a night, there may be a problem, but if you supplement right with some glutamine, a post workout drink high in liquid carbs, protein and some creatine, you should be good This. ----------------------------------------------------- Depending on your level of strength you should be doing mostly full body work, heh. Deadlifts, squats, power cleans, bench, pullups, dips, overhead press, rows, etc. The exercises that give you the most bang for your buck. You probably have NO USE for much isolation work right now... especially if you're looking for strength much like applicable strength for KM. You're fairly young, so you should have no problem recovering IF IF IF you're getting enough sleep and eating enough. If you're feeling overworked and performance is decreasing then take a day off here and there. | ||
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ShaLLoW[baY]
Canada12499 Posts
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Augury
United States758 Posts
On January 27 2009 10:21 d1v wrote: I'm 21, 1.83 m, 80 kg, 13 % body fat. I calculated that I need approximately 3500+ calories a day. It's kind of hard to describe my workout plan, since I'm training in a gym with fitness machines, so I don't use any free weights. I don't do any split training, I usually just do a complete workout (focus on upper body), normally I have 3 different exercises for every muscle(group) and I do 3 sets for every exercise. 3500 should be fine, my recommendation would be to stick with around 3000 to maintain and yeah 3500+ if you're looking to put on some weight. I'm not a huge fan of doing whole body circuits, but if you're pressed on days you can go or whatever, then that's fine. My suggestion would be to take a day of relaxation between each work out though. Example: Gym, Off, Defense Training, Off, Gym If you end up splitting your work out into different days, then you could do: Example: Gym, Training, Gym, Off, Gym, Off, Gym, Training... or whatever Basically when you're doing your circuit, you're working all of your muscles a lot, and then when you switch over to defense training you're also going to be working out all of your muscles to a degree. That's a lot of strain on your muscles with very little time for them to repair themselves. On the other hand if you split your gym days into muscle groups, they'll have a longer time of rest. It's probably going to be the safer route, but just make sure you eat really well with whatever you're doing. I'd definitely take a protein supplement, vitamins, and some calcium pills at least in order to help out. | ||
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d1v
Sweden868 Posts
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decafchicken
United States20159 Posts
If you're looking to build mass, i would go down in reps and up in weight on your bench, that workout seems to be geared more towards endurance. | ||
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EsX_Raptor
United States2802 Posts
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Augury
United States758 Posts
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