Workout frequency

At 57 years old ,..try to lose / control weight,.maintain some
muscle, strength,.mass,.etc....

How often should I work-out,.?
Say small muscles,.shoulders,.bi's,.tri's,.calves,.per week?,..any
difference with larger muscles,.chest,..back,..quads,..etc?

No steroids ..

Recently read a routine of.....3 days p/week,..a leg Mon,..a
push,.Wed,..& a pull,.Fri,.3-4 sets each muscle group,..10-12 rep each
set,...
It comes-out to be 5-7 days rest between work-outs for each muscle group
directly. hit. Sound OK,?.......Thanks,,,
Ron

<R11RS@webtv.net> wrote in message
news:2576-4603DEF2-301@storefull-3252.bay.webtv.net...
> At 57 years old ,..try to lose / control weight,.maintain some
> muscle, strength,.mass,.etc....
>
> How often should I work-out,.?
> Say small muscles,.shoulders,.bi's,.tri's,.calves,.per week?,..any
> difference with larger muscles,.chest,..back,..quads,..etc?
>
> No steroids ..
>
> Recently read a routine of.....3 days p/week,..a leg Mon,..a
> push,.Wed,..& a pull,.Fri,.3-4 sets each muscle group,..10-12 rep each
> set,...
> It comes-out to be 5-7 days rest between work-outs for each muscle
> group
> directly. hit. Sound OK,?.......Thanks,,,
> Ron

If you're trying to maintain muscle and not getting hooge, you can do
very well working everything often. You'll get stronger, you won't need
a ton of time every day, and you'll get a lot less sore - at least
that's been my experience. I have found that I generally do pressing
every day and things like deadlifts/squats every other day and that
works out well for me.

Just my opinion, YMMV.

-S-
http://www.kbnj.com

Steve,......
Thanks for the reply. So you're saying the routine / schedule IS ok ?

I had been doing a 4-day push / pull,..but found myself getting
lazy,..& skipping due to wanting & needing to do other things.
Now having the extra time in the week for other things,.& the different
routine seems to have 'perked' me up.

At 6'1" 260#s,..50+" chest 42" waist etc...I'm already big enough,..&
too much of that body-fat,...I would like to 'shrink' a-bit...<g>
I quit smoking 6 years ago & man...it's been a battle,..adding 30 or so
pounds & trying to eat right & exercise to get rid of it.....so-far I'm
losing the battle.

Been trying to add more aerobics,....but I hate them....
Thanks again....
Ron

R11RS@webtv.net wrote:
> At 57 years old ,..try to lose / control weight,.maintain some
> muscle, strength,.mass,.etc....

Okay.

> How often should I work-out,.?

How often do you want to work out per week?
The reason I ask is that exercise is like
dieting in that there is a whole range of
approaches that work with the key being
consistency. The best diet is the diet
that provides for consistency (the ability
to stay with it without too much cheating
over long periods of time). The same goes
for working out. What suits you? Short
workouts six days a week (a split routine),
or two or three longer workouts per week
(full body routine). Either way works as
long as you are consistent.

> Say small muscles,.shoulders,.bi's,.tri's,.calves,.per week?,..any
> difference with larger muscles,.chest,..back,..quads,..etc?

Again, there are numerous approaches.
It's about what will keep you coming back
and putting forth reasonable effort time
after time.

> No steroids ..

Okay. Make sure you eat and sleep decently.
Also, keep an eye out for signs of overtraining.
If over time you're not slowly getting stronger,
something isn't right.

> Recently read a routine of.....3 days p/week,..a leg Mon,..a
> push,.Wed,..& a pull,.Fri,.3-4 sets each muscle group,..10-12 rep each
> set,...

Push/pull/legs is a popular split, but it's not
the only way. Personally, for a typical, drug-
free guy I prefer 2 or 3 full body workouts per
week as advised by the sites linked below:
http://www.hypertrophy-specific.com/hst_index.html
http://www.hypertrophy-research.com/
But again it's mostly about consistency.
I like the diet analogy. Everything from low-carb
to low-fat works for those who can stick with it.
What is the routine that is the best fit for your
situation? Will you be training at home or at a
facility? How much free time do you have? How is
your diet? How is the length/quality of your sleep?
Don't fall into the trap of having to change your
life to suit your exercise. Make the exercise suit
your life.


> It comes-out to be 5-7 days rest between work-outs for each muscle group
> directly. hit. Sound OK,?

It sounds okay, but so do so many other routines.
Is it the best fit for your situation (will you
be able to be consistent with it)--that's the
question. If you are consistent about spending
some time training regularly, and you are at
least moderately in-tune with your body, in time
you'll naturally figure out what's best. Again,
if you're not ever so slowly getting stronger
something needs adjusting. Think of these routines
you read about as starting points. They are merely
manifestations of the principles that underlie them.
The idea is to employ those underlying principles
consistently over long periods of time.

> .......Thanks,,,

You're welcome. Good luck.
--
> Ron
>

<R11RS@webtv.net> wrote in message
news:16236-46040BA9-285@storefull-3251.bay.webtv.net...
> Steve,......
> Thanks for the reply. So you're saying the routine / schedule IS ok ?
>
> I had been doing a 4-day push / pull,..but found myself getting
> lazy,..& skipping due to wanting & needing to do other things.
> Now having the extra time in the week for other things,.& the
> different
> routine seems to have 'perked' me up.
>
> At 6'1" 260#s,..50+" chest 42" waist etc...I'm already big enough,..&
> too much of that body-fat,...I would like to 'shrink' a-bit...<g>
> I quit smoking 6 years ago & man...it's been a battle,..adding 30 or
> so
> pounds & trying to eat right & exercise to get rid of it.....so-far
> I'm
> losing the battle.
>
> Been trying to add more aerobics,....but I hate them....
> Thanks again....
> Ron

There are many approaches. If what you have planned gets you the
results you want, then it's good, and if not, then time to adjust. I am
much happier training for strength primarily than any other way, and I
don't worry about muscle groups and the like, just about getting better
at certain lifts. Do what works for you, be prepared to keep adjusting
as needed and as your goals define themselves.

And if you hate aerobics, there are alternatives - you can look at my
web site for the kind of things I do, e.g., I'm about to walk into the
other room and swing a 62 lb. kettlebell over my head for 5 reps left, 5
reps right, which takes about 30 seconds to do, every minute on the
minute for the next 6-8 minutes. Trust me, no need for a treadmill if
you do that sort of thing.

Best of luck to you.

-S-
http://www.kbnj.com

Dnia 2007-03-23 R11RS@webtv.net napisa³(a):
> At 57 years old ,..try to lose / control weight,.maintain some
> muscle, strength,.mass,.etc....
>
> How often should I work-out,.?

I believe that you should "cover" your body about twice during a week.
You can do it by training daily or by training twice a week. If you
train more often you will have shorter and generally more efficient
workouts. We generally make most progress on the exercises we do first
during workout, so by splitting it up you can have more "first"
exercises.

> Say small muscles,.shoulders,.bi's,.tri's,.calves,.per week?,..any
> difference with larger muscles,.chest,..back,..quads,..etc?

Yes. Small muscles are small, so training them puts less systemic
stress on your body. That is why you can train them more often and
more intense, but it doesn't mean that you necessarily should. It
depends what you specifically want to achieve.

Generally I don't think that you should train "small" movements more
often that "big" ones. I definitely train them less often (like once a
month, on a good month ;-)).

> No steroids ..
>
> Recently read a routine of.....3 days p/week,..a leg Mon,..a
> push,.Wed,..& a pull,.Fri,.3-4 sets each muscle group,..10-12 rep each
> set,...
> It comes-out to be 5-7 days rest between work-outs for each muscle group
> directly. hit. Sound OK,?.......Thanks,,,
> Ron

It's no nonsense, but I doubt that you'll make the best progress this
way. I'm sure I wouldn't. I respond much better to doing things more
often. 48 hours of rest between working the same muscles seems to be
about right for me.

Anyway, I read the thread already, so I understand that you mostly want
to slim down. IMO Steve's approach is more no-nonsense that we like to
give him credit for (he can show symptoms of kettlebelitis, you know).
I, for example, like to do one-armed lifting on one day and supersetted
dips and pull-ups on the other day, and that's it. When I want to slim
down I go with high rep dumbbell snatches and clean&presses. Very
simple stuff, but it work proportionally to the amount of effort I give
it. Whatever you'll do, the same principle will apply.

--
Andrzej Rosa 1127R

Bill,..While I appreciate the reply,....you answered my questions
with questions,.....which is not an answer.

I ask how often to workout, & you answer is how often do I want to
workout?..the honest answer to that question is never.
Now we both know that won't work PERIOD!.....so we're back to the
question ...how often ??

I ask what to do small vs large muscles,..your answer was there is
allot to do.....I know that !......you ask what I want to do ?......what
I want to do is sit on a beach with some good look'n broad.....
well that ain't going to work either,....back to the question what
should I do?

Again no offence meant but since doing what I [really-want] to do
isn't going to get the job done ......i am willing to do what needs to
be done.........what do I need ???

In article <2304-46041F9D-88@storefull-3256.bay.webtv.net>,
R11RS@webtv.net wrote:

> Bill,..While I appreciate the reply,....you answered my questions
> with questions,.....which is not an answer.
>
> I ask how often to workout, & you answer is how often do I want to
> workout?..the honest answer to that question is never.
> Now we both know that won't work PERIOD!.....so we're back to the
> question ...how often ??
>
> I ask what to do small vs large muscles,..your answer was there is
> allot to do.....I know that !......you ask what I want to do ?......what
> I want to do is sit on a beach with some good look'n broad.....
> well that ain't going to work either,....back to the question what
> should I do?
>
> Again no offence meant but since doing what I [really-want] to do
> isn't going to get the job done ......i am willing to do what needs to
> be done.........what do I need ???
>

I'm not sure there is anything a person can do if they don't enjoy their
workout. In the long run the idea of 'what is just enough' won't cut it.
I'd suggest you find something you enjoy for physical activity.

In the intermin the most efficient routine is high intensity intervals,
where you try to use as much muscle mass as possible at 85% or higher of
your max. Many people use an interval commonly called 'Tabata' after the
lead researcher. 8 sets of 20 second bursts with 10 seconds rest between
bursts.

SO a person could squat or press or do pull-ups - as many as you can do
as hard and fast as you can do them for 20 seconds. Possibilities are
endless. You are talking a four minute workout.

--
Keith

<R11RS@webtv.net> wrote in message
news:2304-46041F9D-88@storefull-3256.bay.webtv.net...
> Bill,..While I appreciate the reply,....you answered my questions
> with questions,.....which is not an answer.
>
> I ask how often to workout, & you answer is how often do I want to
> workout?..the honest answer to that question is never.

You know what? He was asking you a legitamate question and you are acting
like a fucking asshole.


> Now we both know that won't work PERIOD!.....so we're back to the
> question ...how often ??

You just showed why EVERY fucking moron who has posted in Usenet uses WebTv.


>
> I ask what to do small vs large muscles,..your answer was there is
> allot to do.....I know that !......you ask what I want to do ?......what
> I want to do is sit on a beach with some good look'n broad.....
> well that ain't going to work either,....back to the question what
> should I do?
>
> Again no offence meant but since doing what I [really-want] to do
> isn't going to get the job done ......i am willing to do what needs to
> be done.........what do I need ???
>

It is "offense" you dolt. BTW, you REALLY should learn a thing or two about
Testosterone replacement therapy and how common place it is for men of your
age these days. Do you know what Testosterone Replacement uses? ANABOLIC
STEROIDS! Let's face it, you are a lazy, know nothing moron, so you might as
well just dig your grave.



--
Robert Schuh
"Everything that elevates an individual above the herd and
intimidates the neighbour is henceforth called evil; and
the fair, modest, submissive and conforming mentality,
the mediocrity of desires attains moral designations and honors"
- Nietzsche

http://www.hardbopdrums.com/

Ron wrote:
[...]

> At 6'1" 260#s,..50+" chest 42" waist
> etc...I'm already big enough,..&
> too much of that body-fat,...
[...]

> Been trying to add more aerobics,....but
> I hate them.<snip>

A friend at the gym has similar stats, but he's hitting the treadmill
and including other cardio work. He's a strong S.O.B. and hooked up
with the gym hero (every gym has one - the guy who's built like Arnold
in his youth) and has learned a lot from that association.

Get in the gym seven days a week. Three or four for lifting and cardio
every day. Kinda like anti-cold turkey? I'll try to echo Freides in
that you don't want to kill yourself, but develop a good habit of
weight training and cardio.

Best of luck.

--
Curt

Ron wrote:
> Bill,..While I appreciate the reply,....you answered my questions
> with questions,.....which is not an answer.

It can help to have the full (or better) picture before offering
advice, right? Oops. Another of those pesky questions. My bad. ;o)

> I ask how often to workout, & you answer is how often do I want to
> workout?..the honest answer to that question is never.

Damn. I am reluctant to agree with 'bert, but, hey, here's your
shovel.

Otoh, you won't necessarily die, so good luck with THAT.

> Now we both know that won't work PERIOD!.....so we're back to the
> question ...how often ??

Oh, you haven't given up. Again, my bad. Work out with weights at
least three days a week with some cardio on the same three days or on
three alternate days.

> I ask what to do small vs large muscles,..your answer was there is
> allot to do.....I know that !......you ask what I want to do ?......what
> I want to do is sit on a beach with some good look'n broad.....

Oh, yeah, chics dig out of shape.

> well that ain't going to work either,....

DAMN YOUR SARCASM! HOW CAN I TELL IF YOU'RE SERIOUS OR NOT! )

> back to the question what should I do?

Lift, reduce your calories, increase your cardio, drink plenty of
fluids, stop, look, and listen before crossing the street, okay?!

> Again no offence meant

What? Offence? Hey, if there's one thing the patrons of MFW are NOT,
it's sensitive. Grrrr!

> but since doing what I [really-want] to do
> isn't going to get the job done ......i am willing to do what needs to
> be done.........what do I need ???

Progressive resistance weight training on three non-consecutive days
during the week in addition to appropriate cardio - three to seven
times a week for 20 to 60 minutes at a pop.

Well, in my opinion.

Again, best of luck. Please post a follow-up.

--
Curt

Hobbes wrote:
[...]

> Possibilities are endless. You are talking
> a four minute workout.

Is there a free DVD?

> Keith

--
Curt

Robert Sc(huh?) wrote:

> You know what? He was asking you a

Here it comes, Shute:

> legitamate
^^^^^^^^^^^^^^^^^

Lewhat?

Hey, 'bert, what did you say your SAT Verbal score was? Guess you're
more the proper grammar type than the correct spelling type, eh?

> <snip> you are acting like a fucking asshole.

Schuh would know.

A guess!

[...]

> <snip> EVERY fucking moron who has
> posted in Usenet uses WebTv.

Your disposition is remarkable.

[...]

> It is "offense" you dolt. Not offence? Ever?

Is it also "color" and "favor"?

"offence ( ) n. Chiefly British. Variant of offense ."

Not that you're a dolt or anything.
Nooooooooooooooooooooooooooooooooooooooooooooooooo oooooooooooooo.

> BTW, you REALLY should learn a thing
> or two about Testosterone replacement
> therapy and how common place it is for
> men of your age these days. Do you know
> what Testosterone Replacement uses?

Assholes with low self esteem and one kidney as test subjects?

Another guess.

> ANABOLIC STEROIDS!

YAY!!!!!

> Let's face it, you are a lazy, know nothing
> moron,

Unlike you, of course. Let's face it, 'bert's a ray of sunshine. Yes,
an all knowing genius! MFW is truly blessed to bask in his radiance.

> so you might as well just dig your grave.

Peachy.

> Robert Schuh

--
Curt

On Mar 23, 10:05 pm, "Curt" <curtja...@gmail.com> wrote:
> Robert Sc(huh?) wrote:
> > You know what? He was asking you a
>
> Here it comes, Shute:
>
> > legitamate
>
> ^^^^^^^^^^^^^^^^^
>
> Lewhat?
>
> Hey, 'bert, what did you say your SAT Verbal score was? Guess you're
> more the proper grammar type than the correct spelling type, eh?

Like you, Curt?

>From your recent post:

/Oh, yeah, chics dig out of shape/
--------

Kavin

In article <1174701175.016965.81510@p15g2000hsd.googlegroups. com>,
"Curt" <curtjames@gmail.com> wrote:

> Hobbes wrote:
> [...]
>
> > Possibilities are endless. You are talking
> > a four minute workout.
>
> Is there a free DVD?
>
> > Keith
>
> --
> Curt
>

LOL!

No. But I'll ship a DVD for the "FOUR MINUTE EXERCISE SOLUTION" for a
paltry sum of 399.99

Less than 100 per minute for getting in great shape! What a deal.

--
Keith

"Hobbes" <khobman800@yahoo.com> wrote in message
news:khobman800-05FBAC.13303023032007@sn-ip.vsrv-sjc.supernews.net...
> In article <2304-46041F9D-88@storefull-3256.bay.webtv.net>,
> R11RS@webtv.net wrote:
>
>> Bill,..While I appreciate the reply,....you answered my
>> questions
>> with questions,.....which is not an answer.
>>
>> I ask how often to workout, & you answer is how often do I want to
>> workout?..the honest answer to that question is never.
>> Now we both know that won't work PERIOD!.....so we're back to the
>> question ...how often ??
>>
>> I ask what to do small vs large muscles,..your answer was there is
>> allot to do.....I know that !......you ask what I want to do
>> ?......what
>> I want to do is sit on a beach with some good look'n broad.....
>> well that ain't going to work either,....back to the question what
>> should I do?
>>
>> Again no offence meant but since doing what I [really-want] to do
>> isn't going to get the job done ......i am willing to do what needs
>> to
>> be done.........what do I need ???
>>
>
> I'm not sure there is anything a person can do if they don't enjoy
> their
> workout. In the long run the idea of 'what is just enough' won't cut
> it.
> I'd suggest you find something you enjoy for physical activity.
>
> In the intermin the most efficient routine is high intensity
> intervals,
> where you try to use as much muscle mass as possible at 85% or higher
> of
> your max. Many people use an interval commonly called 'Tabata' after
> the
> lead researcher. 8 sets of 20 second bursts with 10 seconds rest
> between
> bursts.
>
> SO a person could squat or press or do pull-ups - as many as you can
> do
> as hard and fast as you can do them for 20 seconds. Possibilities are
> endless. You are talking a four minute workout.

Pistols and/or one-armed pushups would do very nicely for something like
this. I've taken to adding pistols to my "warmup" when little or no
time for weights - very nice, IMHO. Needn't be Tabata timing strictly.
Alternating singles (one rep one side, one rep the other, and so on)
would allow a pretty intense few minutes.

-S-
http://www.kbnj.com


> --
> Keith

Hobbes wrote:
> "Curt" <curtja...@gmail.com> wrote:
[...]

> > Is there a free DVD? <snip>

> LOL!

)

> No. But I'll ship a DVD for the "FOUR
> MINUTE EXERCISE SOLUTION" for a
> paltry sum of 399.99
>
> Less than 100 per minute for getting in
> great shape! What a deal.

Hmm. Thanks, but for that kind of money, I think I'll stick to
PLACEBO® Brand Supplements.

> Keith

Otoh, there's a bottle of naNOX9 and a tub of Anator-p70 resting on
the counter here in Curtville. Maybe I should just hand my cash over
to you the next time I fill my supplement cupboard.

OtOoh, I remember being a teenager and thinking that I'd explode with
size and strength if I could only get my hands on Crash Weight Gain
Formula #7. Now, as an adult, I view whatever waste-of-money activity
I'm participating in by visiting GNC, etc., in the same vein as anyone
who chooses to spend their money on [insert any expensive but
nonessential item /here/].

--
Curt