a few general questions

flogen

I just want to clarify a few points based around things I've heard here amongst other places - some may just be myths and some may not but I just want to have them all clear in my head!

(Just to state my aims, I'm trying to tone up my upper body and tone/gain a bit of muscle on my arms. I'm still getting my diet in order but this is more about the gym than anything.)

Firstly - I remember someone saying that after a certain amount of time exercising your body starts to burn muscle rather than fat (in other words there's no point spending hours in the gym if you're trying to build muscle). Now I would have thought that the amount of fat you burn in the gym would depend on the amount of fat you have and what's in your system at the time above all else but maybe someone should clarify this.

Secondly - A while back someone was talking about only working your chest once a week... should I be doing this? I'd go to the gym three times a week so would it be completely counter-productive for me to do chest work on two or three of those visits? Are there other muscle groups I should only work once a week?

On the other end of that are there muscle groups that I can work as much as I want without it becoming counter-productive? Or should I have a regime that's broken down into muscle groups (so Monday - Chest, Wednesday - Arms, Friday - Stomach; or whatever)?

Finally - lately I've been using dumbbells a lot as well as weights machines; should I just cut the machines out altogether and just use dumbbell routines that work the same muscles ore are there advantages to machines too?

Thanks for your help!

celestial

flogen wrote: »

I just want to clarify a few points based around things I've heard here amongst other places - some may just be myths and some may not but I just want to have them all clear in my head!

(Just to state my aims, I'm trying to tone up my upper body and tone/gain a bit of muscle on my arms. I'm still getting my diet in order but this is more about the gym than anything.)

Firstly - I remember someone saying that after a certain amount of time exercising your body starts to burn muscle rather than fat (in other words there's no point spending hours in the gym if you're trying to build muscle). Now I would have thought that the amount of fat you burn in the gym would depend on the amount of fat you have and what's in your system at the time above all else but maybe someone should clarify this.

Secondly - A while back someone was talking about only working your chest once a week... should I be doing this? I'd go to the gym three times a week so would it be completely counter-productive for me to do chest work on two or three of those visits? Are there other muscle groups I should only work once a week?

On the other end of that are there muscle groups that I can work as much as I want without it becoming counter-productive? Or should I have a regime that's broken down into muscle groups (so Monday - Chest, Wednesday - Arms, Friday - Stomach; or whatever)?

Finally - lately I've been using dumbbells a lot as well as weights machines; should I just cut the machines out altogether and just use dumbbell routines that work the same muscles ore are there advantages to machines too?

Thanks for your help!

A lot of the time what you read on here is theory stated as fact in ALL cases at taken to be generally true ALL the time. Oversimplication in other words. For example, 'don't exercise for any more than 45 mins as you will cause catabolism and burn muscle instead of fat' - as if there were some magical cut off point at which catabolism occurs for everyone.

You're correct in that it is more complex. The amount of fat you will burn will depend on a variety of factors. Keep it simple. If you want to build muscle just lift weights. If you want to burn fat lift weights, do a bit of cardio and watch your diet. Give yourself a rest after lifting weights - you grow when resting. So, if you work your chest and arms on Monday, go for legs on Tuesday.

Yes - ditch the machines and do free weights, dbells and/or barbells. They are a more natural and functional means of resistance exercise that will bring better results all round.

davyjose

I will say this: if you don't work your legs, you're giving yourself a handicap, whatever your goals may be.
If it's fat loss: the added muscle mass in your legs will aid this.
If it's strength: Power is almost always derived from your legs.
If it's physique: walking around with skinny legs and a built upper body - well, that just looks silly.

Basically, I would worry about this a lot sooner than the details you seem concerned about.

flogen

celestial wrote: »

A lot of the time what you read on here is theory stated as fact in ALL cases at taken to be generally true ALL the time. Oversimplication in other words. For example, 'don't exercise for any more than 45 mins as you will cause catabolism and burn muscle instead of fat' - as if there were some magical cut off point at which catabolism occurs for everyone.

You're correct in that it is more complex. The amount of fat you will burn will depend on a variety of factors. Keep it simple. If you want to build muscle just lift weights. If you want to burn fat lift weights, do a bit of cardio and watch your diet. Give yourself a rest after lifting weights - you grow when resting. So, if you work your chest and arms on Monday, go for legs on Tuesday.

Yes - ditch the machines and do free weights, dbells and/or barbells. They are a more natural and functional means of resistance exercise that will bring better results all round.

Thanks for that - much appreciated.

Will go with dumbbells more, so and work my way to the barbells etc. (as I'm not too confident on that area just yet).

davyjose wrote: »

I will say this: if you don't work your legs, you're giving yourself a handicap, whatever your goals may be.
If it's fat loss: the added muscle mass in your legs will aid this.
If it's strength: Power is almost always derived from your legs.
If it's physique: walking around with skinny legs and a built upper body - well, that just looks silly.

Basically, I would worry about this a lot sooner than the details you seem concerned about.

Yeah, I've been neglecting my legs somewhat in the gym although they're probably the bit of my body that's in the best shape as it is just from the likes of walking etc.; that said they're probably starting to fall behind now!

Colm_OReilly

To build on what Davy has pointed out - squats and deadlifts provide the hormonal pnch that gives your body the testosterone to build the guns (oversimplication)

As a novice lifter, you have no need to break your body down into different parts. Your exercise routine should be built upon total body workouts, using compound lifts like squats, bench, deadlifts, press, chins, dips, lunges, push ups.

edges

Quite simply mate, you need to chat to a trainer at the gym you use. Get some tuition on lifting technique (especially as you've been told, and rightly so, stay off the machines and use the DB's) and have a solid programme written up.

There is so much info availabe, much of it contradictary, however much of it is valid but ther's also a lot of crap, don't be surprised if you get confused reading all the info available. Get a solid programme (either body part split / upper lower body split or full body split) stick to it for 4-8 weeks, then revist the trainer and get it adjusted. Consistency is going to be a key factor in your progress, but as the guys already said - get the legs working.

Dave
www.wg-fit.com

flogen

Colm_OReilly wrote: »

To build on what Davy has pointed out - squats and deadlifts provide the hormonal pnch that gives your body the testosterone to build the guns (oversimplication)

As a novice lifter, you have no need to break your body down into different parts. Your exercise routine should be built upon total body workouts, using compound lifts like squats, bench, deadlifts, press, chins, dips, lunges, push ups.

Thanks for that - I'll be honest and say that I'm a bit intimidated by the likes of the bench, deadlift and squat - I know everyone is at first but anyway.

I did try a little on the bench before and it didn't go so well, so part of the plan is to chest press with dumbbells and then move to the bench once I've gotten more comfortable.

edges wrote: »

Quite simply mate, you need to chat to a trainer at the gym you use. Get some tuition on lifting technique (especially as you've been told, and rightly so, stay off the machines and use the DB's) and have a solid programme written up.

There is so much info availabe, much of it contradictary, however much of it is valid but ther's also a lot of crap, don't be surprised if you get confused reading all the info available. Get a solid programme (either body part split / upper lower body split or full body split) stick to it for 4-8 weeks, then revist the trainer and get it adjusted. Consistency is going to be a key factor in your progress, but as the guys already said - get the legs working.

Dave
www.wg-fit.com

Thanks - to be honest I've been doing my own thing in terms of routine but I have been making it consistent... took advice from elsewhere on this forum and have started a diary to ensure that I'm doing the same stuff in the same order and am tracking my progress properly.

The trainers in my gym can be a bit hit and miss but I might go to them for some advice here and there - otherwise I'm just researching different exercises etc. online and trying to factor them in in the best way for me.

Colm_OReilly

Remember you can start off every single exercise with a pvc pipe or broomstick.

A good deal of info on the deadlift here: http://www.crossfit.com/cf-info/excercise.html#Power

Mark Rippetoe has a plethora of squat critiques here: http://www.strengthmill.net/forum/forumdisplay.php?f=36