Mass gainer + increased food intake + bump that weight routine up to 3-4 days a week you'll see results.
Yes I do weights every weekday and use my weekends for muscle rest, but still running and stretching. I also slam a protein shake after every workout. And I attempt to eat everything in sight
Now that I have started hunting again and going to my sons football practices during the week I am finding it difficult to motivate myself to continue working out. I have made great strides in the last 4 months, losing over 12 pounds doing insanity and do not want to get lazy and lose the progress I have made. How does everyone maintain there workout regimens during hunting season.
I can't say that I have experience during hunting season, but I do know what I did in school (aka not enough hours in the day): You make time. Either you wake up a little earlier, or you go to bed a little later. You have to make it a habit and always push yourself to continue. If you skip one day, you will continue skipping days and eventually you just won't have a regimen anymore. Rest days are not skipping days, but if you skip a workout, I think you'll find you will be upset. Some days you just really don't want to workout and some days it just feels like you don't have time, but you know you will feel better afterwards. Skip doing dishes or laundry. If you miss a workout because of your kid, your wife, or an emergency that is different. But do your utmost best to not skip. I'm sorry if that is a little oversimplification, but a lot of it is prioritizing and figuring out how "busy" you really are. Schedule out your day in a spreadsheet, Outlook, or a similar planning program. Or even a paper journal. You could also record what you do every day for a week and see what you really are doing every day and where your time really goes. If you are honest about recording everything, you might find you actually have more time than you think. I did that and it's super hard to be real with yourself.
So you are a hard gainer & trying to exercise even more? I'm not really sure I'd go that route. I would do a hard and heavy lifting routine that hits each major muscle group 1/week and includes mostly compound movements. Eat TONS and dont be afraid to eat calorie dense foods. Running is good, but if your real goal is putting on weight you may want to cut that back too.
You do not need to drink a protein shake right after you work out. The old "hour" rule is false. Eating whole foods rich in protein is best, but whey protein is derived from milk, so it is actually a food source. I have found that lifting a certain muscle group every other day is best and try monster sets. (i.e. 1 set of dumbbell curls of 8-10 reps, followed immediately by 1 set of tricep kick backs or whatever.) you want to do one pull, followed by one push. You wan to do this for at least 5 total sets. this is a muscle building routine that took me from 13" arms to 15 1/4" arms in about 10 months. good luck.
I suppose that wouldn't be a bad way to go, but I really try to exercise every day or I don't sleep as well or as much. From my personal experience, drinking protein, be it whey or not (doesn't really matter imo), pretty much has to be in the half an hour after my workouts. I agree with you that it may not be absorbed as fast as water, but the sooner the better. I also agree with what you call Monster sets, I've always heard them called super-sets. Same concept. I do actually alternate, like you said one muscle group every other day. That's how I can get multiple workouts every day of the week and then take an extended break on the weekend. Thanks for the advice from both of you.
I picked up a single stack home gym at a yard sale last summer. I want to start using it again but don't want to hurt myself by doing anything wrong. Any suggestions on where to find the exercise chart for it? I've looked at the manufacturers website but can't find anything Sent from my SAMSUNG Infuse 4G
Need some tips on dropping my 3 mile run time. My current pace 7 and change around 21:20 +\-. Id like to get down 630 pace.
What's your weekely mileage? Do you currently do any speed work? How far is your longest single run each week?
Hey Finny try and find some trails around Liberty or Prettyboy that are close to 3 miles. Changing the terrain helps out. Sent from my iPhone using Tapatalk
As of right now I have no set run schedule I typically run 1.5-3 miles daily. Friday runs are 5 miles. No speed work yet as it's still cold out. As a side note I always run better in a group.
What's man, how you been? Idk know if you seen the steps at PB dam but I run those bad boys in the summer. Great work out
Running that quick on that low of miles, you got some natural ability. I'd keep upping your miles first. Getting all your daily runs to the 3-5 mile range. Then maybe take your 5 miler up to 6-7 but that's not as important. You dont have to make all your runs fast, take one a week and do a tempo run. It's described as a "comfortably hard" pace. As the weather warms you can alternate this run one week with an interval workout the next. 400's, 800's at your goal pace
Doing well buddy. I gave you my new number right? The new job, traveling and the puppy are wearing me out! Also trying to get out and shed hunt sooner than later and have been trying to get my butt back into shape. Sent from my iPhone using Tapatalk
Thanks Rybo, I'll bump my run times up. Warm weather needs to get here though I rather run in 90 degrees then 30.
I picked up a Bowflex Classic from a co-worker. Got a spot in the garage all cleared out for it. Went and did a group of chest exercises, and man, it felt nice, especially after not doing it for so long. Tonight after the kids go to bed, I'll finish planning out my exercise regimen. Sent from my iPhone using Tapatalk
I guess I have been having a mid life crisis as I approach 40 in December. Been working out hard minus the hard running because of my knee. I got into a benchpress for the first time in probably a decade today. I guess all the pushups I have been doing have paid off. On my last set I did 225 X 10 and could have probably gotten a couple more with a spot. I'd like to get 225 x 20 by the end of the year.
Good stuff Brett ! I been running and lifting 5 days a week finally put up 300 on the bench last month and I'm up to 27 pull ups now. I do a lumberjack workout every other day outside with sledge hammer, logs, ropes, hills, all kinda stuff it's intense and I love it.
