Gym Routine

maverick_21

How long do people recommend you stick to the same routine in the gym? I have been doing the same routine for the last 5 weeks and just wondering how long before i change it up?

Routine at present is 20 minute run followed by leg,arm,chest and shoulder weights for 40 minutes and then a 15 min hard cycle to finish. I usually do this 4 times a week.

Any thoughts would be appreciated.

Hanley

Until you stop being able to progress...

maverick_21

Hanley wrote: »

Until you stop being able to progress...

what do you mean?

squod

There's only so long you can do a programme of exercise before you stop making progress. Don't know if you're trying to get bigger/stronger or loose weight. Have you asked the gym instructors for advice on your programme?

cc87

There shouldnt be a need to change a program unless or until it isnt working for you.

tommy21

maverick_21 wrote: »

How long do people recommend you stick to the same routine in the gym? I have been doing the same routine for the last 5 weeks and just wondering how long before i change it up?

Routine at present is 20 minute run followed by leg,arm,chest and shoulder weights for 40 minutes and then a 15 min hard cycle to finish. I usually do this 4 times a week.

Any thoughts would be appreciated.

I'm about 5/6 weeks into mine as well, but I am working towards 3 sessions of weights a week and two sessions of cardio - about to embark on this tomorrow, currently at two weights/two cardio per week. I had read that you should not do cardio before or after weights as it uses up your glycogen stores meaning any lifting you do on that day won't be as effective (i.e. you won't push yourself as hard and you won't recover as well). Still if you feel your doing ok then I suppose don't change. I don't think its so much about changing routine as it is about continuing to challenge yourself. If your lifting the same weight and running the same distance after 5 weeks, its time to change up.

Mellor

maverick_21 wrote: »

what do you mean?

That's really as simple as it is.

maverick_21 wrote: »

How long do people recommend you stick to the same routine in the gym? I have been doing the same routine for the last 5 weeks and just wondering how long before i change it up?

Ignore the idea pushed by the likes of fitness mags that you need to change every 8 weeks to keep your muscles guessing.

The only time you need to change it up is when you stop progresing doing what you are doing. It really is that simple.
This time will be different every time. It will never be a set time frame, and certainly not one that fits in conviently with every second magazine issue

maverick_21

tommy21 wrote: »

I had read that you should not do cardio before or after weights as it uses up your glycogen stores meaning any lifting you do on that day won't be as effective (i.e. you won't push yourself as hard and you won't recover as well).

Anyone know if this is true?

cc87

maverick_21 wrote: »

Anyone know if this is true?

Kinda true, if you do large amounts of cardio before going to lift weights, you will obviously be a bit tired after it which means that you wont be able to put the same effort into the weights.
As for cardio after weights, it may have an effect on recovery but once your diet and rest is adequate, this effect wouldnt be hugely noticeable

Mellor

maverick_21 wrote: »

Anyone know if this is true?

Try it an see.

If you do any meaningful cardio, you simple won't be able to lift your normal weights.

If you are doing half arsed cardio or pointless low weighhts then you may not notice.

maverick_21

Mellor wrote: »

Try it an see.

If you do any meaningful cardio, you simple won't be able to lift your normal weights.

If you are doing half arsed cardio or pointless low weighhts then you may not notice.

What do you consider to be pointless weights and cardio?If i'm not looking to put on lots of extra muscle should i not keep to medium weights?

cc87

maverick_21 wrote: »

What do you consider to be pointless weights and cardio?If i'm not looking to put on lots of extra muscle should i not keep to medium weights?

What are you looking to do in the gym so?

It takes a hell of a lot of work to put on lots of extra muscle. Even to put on a little muscle takes a lot of work. Its not something you can do by accident.

maverick_21

cc87 wrote: »

What are you looking to do in the gym so?

It takes a hell of a lot of work to put on lots of extra muscle. Even to put on a little muscle takes a lot of work. Its not something you can do by accident.

I'm trying to improve my cardio and tone up.I'm pretty well built but could with building my chest up a bit.I'm 6,1 13.5 stone

cc87

maverick_21 wrote: »

I'm trying to improve my cardio and tone up.I'm pretty well built but could with building my chest up a bit.I'm 6,1 13.5 stone

Why do you want to improve your cardio fitness?? Is it for sports, to be able to run certain distances or just for own health? Different goals have different approaches

Toning up for most people means getting a 6 pack and a more muscly look? Is this what you want? This is best achieved through your diet and losing bodyfat to make muscles more visible.

maverick_21

Ya i play a good bit of sports and am trying to improve my endurance,hence the running and cycling.I'm not looking for a 6 pack just trying to build up my legs,chest and shoulers as it'll help me bigtime when playing.

cc87

maverick_21 wrote: »

I'm trying to improve my cardio and tone up.I'm pretty well built but could with building my chest up a bit.I'm 6,1 13.5 stone

maverick_21 wrote: »

Ya i play a good bit of sports and am trying to improve my endurance,hence the running and cycling.I'm not looking for a 6 pack just trying to build up my legs,chest and shoulers as it'll help me bigtime when playing.

maverick_21 wrote: »

What do you consider to be pointless weights and cardio?If i'm not looking to put on lots of extra muscle should i not keep to medium weights?

What exactly are you looking to do? Im not trying to be awkward here (as much as it may seem that way) but you have posted different goals.

It looks like you just want to get bigger and stronger? Have a look at the Starting Strength program maybe.

What kind of sports do you play? Endurance wouldnt be a huge requirement for many field sports.

Mellor

maverick_21 wrote: »

What do you consider to be pointless weights and cardio?If i'm not looking to put on lots of extra muscle should i not keep to medium weights?

Pointless weights would be light weights at very high reps. Weights you could do for a long time. If it's not tough to do, if you aren't pushing yourself, then its pointless.

Putting on muscle isn't easy, you aren't going to do this by mistake.

Because so far, you said the following;

• not looking to put on lots of extra muscle
• building my chest up a bit - ie building muscle
• build up my legs,chest and shoulers - more muscle building
• improve my cardio/improve my endurance
• tone up - ie losing body fat

Which is pretty much everything possible.
I think you need to take a pen and paper and write down what your main primary goal is, then come back here and tell us.

You can get bigger, stronger, leaner and fitter over time, but not all at once. Which do you want now.

Michael 09

Good advice here. Until you have very clear goals we can't help you as different goals require different methods of achievement.

maverick_21

Mellor wrote: »

Pointless weights would be light weights at very high reps. Weights you could do for a long time. If it's not tough to do, if you aren't pushing yourself, then its pointless.

Putting on muscle isn't easy, you aren't going to do this by mistake.

Because so far, you said the following;

• not looking to put on lots of extra muscle
• building my chest up a bit - ie building muscle
• build up my legs,chest and shoulers - more muscle building
• improve my cardio/improve my endurance
• tone up - ie losing body fat

Which is pretty much everything possible.
I think you need to take a pen and paper and write down what your main primary goal is, then come back here and tell us.

You can get bigger, stronger, leaner and fitter over time, but not all at once. Which do you want now.

OK thanks for the above.I suppose you are right.

Short term maybe lose 3 or 4 pounds of fat and long term build up some lean muscle to replace it. By saying i dont want to put on lots of extra muscle i mean i dont want to bulk up a lot in size.

To be honest i'm new to all this so any tips are much appreciated.