A few fitness questions

McCruiskeen

Hi folks

There are a few things I have been wondering about when I train in the gym. I try and do weights 3 times a week each but guess I don't fully understand the science behind it all.

Is there an optimum amount of time between hitting the same area twice?The gap tends to be about 5 days for me. (I do arms and chest one day, then back, legs and shoulders the next session). I do a cardio session in the days between weight days.

Would I get better results if I hit the same area after 3 days of left it for longer. I am not sure.

Secondly, I use take a protein shake once a day, usually after training. Should I take a shake before training as well or does it really matter. Also, should I try to take the shake 30 mins after training or does it matter if this is 2 hours later.

Thirdly, I try and rotate the excercises I do each time. Should I stick to the same plan for a month and then rotate my schedule or is it okay to change the exercises and machines I do each time? This in effect means that it could be about 2 weeks before I do the same type of exercise twice.

Thanks for your pointers in advance.

Lantus

McCruiskeen wrote: »

Is there an optimum amount of time between hitting the same area twice?The gap tends to be about 5 days for me. (I do arms and chest one day, then back, legs and shoulders the next session). I do a cardio session in the days between weight days.

Would I get better results if I hit the same area after 3 days of left it for longer. I am not sure.

Theres nothing wrong with 5 days between working a muscle group. Subject to the muscle being worked intensley eough. As you are working 3 or possibly 4 different muscles per day you may find you are not spending enough time on each. Possibly consider a 4 day split if this is something you have been doing for a while now.

Secondly, I use take a protein shake once a day, usually after training. Should I take a shake before training as well or does it really matter. Also, should I try to take the shake 30 mins after training or does it matter if this is 2 hours later.

A protein shake can be effectively used both before and after a routine. Ideally try to take your shake within 10mins of finishing a resistance workout to ensure the body doesn't start canabilising good muscle torepair the stuff you just damaged.

Thirdly, I try and rotate the excercises I do each time. Should I stick to the same plan for a month and then rotate my schedule or is it okay to change the exercises and machines I do each time? This in effect means that it could be about 2 weeks before I do the same type of exercise twice.

Again chage is good but having some level of consistency is also good. A good middle ground is to keep a set of exercises for 6 weeks or so and THEN change. This way you can measure progress and decide wht you need to change to get the results you want.

Thanks for your pointers in advance.

see answers above.

McCruiskeen

Hi Lantus

Thanks for you input.

So 5 day split ok, but a 4 day could only improve it.

I will now take my hake asap after a work out to avoid

"canabilising good muscle to repair the stuff you just damaged."

I'm not sure what this is and what the effects are but it doesn't sound too beneficial to building mass.

pachey100

There is no golden rule for rest between workouts its all down to how you fast you recover just listen to your body if you feel tired give yourself another day of rest. I personally take one day of rest but do cardio and abs. On the other hand a friend of mine trains like a animal everyday of the week and rests on the weekends.

I would take a protein shake before you workout and have some complex carbs about a hour before you workout. After your workout get some protein and simple carbs into you.

Again mate its all up to you how you rotate your workouts. Sometimes stick at the same workout for a week or more then change. It all really depends on how I am feeling and how I,am looking.

boomtown84

McCruiskeen wrote: »

Hi Lantus

Thanks for you input.

So 5 day split ok, but a 4 day could only improve it.

I will now take my hake asap after a work out to avoid

"canabilising good muscle to repair the stuff you just damaged."

I'm not sure what this is and what the effects are but it doesn't sound too beneficial to building mass.

It's bull**** is what it is.;)