Weight Training

[Dave C.]

After a five year break I have started back at the gym, but I have
forgotten all the routines I was following. Do you have suggestions?

[TLN Phil]

Dave,

Thanks for your question and glad to hear that you are getting back on
the weight training wagon

Before I make some suggestions:

What's your schedule like...meaning how many days per week are you
able to work out and for how long? What time during the day do you
work out? Do you intend to include some cardio training along with
your weight training sessions?

Please provide me with response to these questions and I'll get you
started!

Regards,

TLN Phil

[Dave C.]

My schedule allows me about 3 days a week and about an hour and twenty
minutes on those days. I usually work out in the morning and once I
have done some wieight training I try to run on the treadmill for
about 15 mins.

On Sep 28, 4:45 pm, "Dave C." <DCli...@hotmail.com> wrote:

[TLN Phil]

Dave,

Three days per week is great. I like to get in four, but once fall/
winter activities start up with the kids, I perform a three day
routine along with one night of ice hockey.

Whether working out in the morning or evening, I recommend doing your
cardio activity first. Unless you are training for a marathon, the
intensity of your cardio is not going to zap you of your energy for
weight training. It will actually help your performance by increasing
your circulation to warm up your joints and muscles, and get your
heart rate up from hibernation to ready to exercise mode!

I break up my muscle groups into three days as follows:

Day 1: Back and Triceps (Time Allowing: Abs)
Day 2 Legs (Includes Quadraceps, Hamstrings and Time Allowing:
Calves)
Day 3: Chest and Biceps (Time Allowing: Shoulders)

Notice I say "Time Allowing.

When I weight train four days per week, my fourth day typically
consists of what I call "accessory" muscles. This includes Shoulder
(Deltoids), Calves and Abs). They are certainly important muscle
groups, but for general fitness and muscular development, you hit all
three indirectly when training your major muscle groups. So "Time
Allowing", I throw in
4-8 sets of one of these muscle groups after my regular workout.
Depending on time, I perform 4, 8 and sometimes zero sets. But again,
if you are training your primary muscle groups regularly, you will be
providing accessory muscle groups with decent exposure (most
especially true for shoulders).

An hour and twenty minutes is plenty of time to hit your primary and
accessory muscle groups. Here's how it breaks down:

Cardio 20 minutes
Stretch and Warm-up Sets 10 minutes
Weight Training 40 minutes
Cool Down (Read the Sports Page!) 10 minutes

Try to eat a small meal and drink a glass of water before you work
out. Nutrition bars are ideal for mornings when their is little time
to eat before you train. Whether a protein shake or balanced meal--
don't waste a workout--definitely eat within an hour post-exercise.
If you don't, your body will eat the muscle tissue you are trying to
build and maintain!

Like I play hockey at least once a week, as time allows on days you
are weight training, participate in ANY type of activity that gets you
moving more than sitting at a desk or channel surfing from the couch!

More info on meals here: http://groups.google.com/group/tlnutrition/files

Ideas for weight training routines here:
http://groups.google.com/group/tlnutrition/web/tln-weight-training-journal

Have Fun!

TLN Phil