Lots to reply to ... Let me see if I can snip this: On Tue, Jan 13, 2009 at 1:32 PM, Gruss Gott <[email protected]> wrote:
> > "But here's the deal, most people that are lifting are doing so for > metabolism boost and general exercise rather than to "sculpt". If you > want to do both then you need to start learning "muscle awareness" > during your lifts. In other words, with the right form you target > specific muscles." I'm doing it for both. I do concentrate on feeling the muscle that the exercise is for, no matter which exercise it is. I focus on feeling that muscle working and I try very hard to keep form and breathe correctly. > "To increase keep your body guessing (and thus growing/adapting) you > need to mix up the exercises you do every 4-6 weeks." This is our first week of change. We did a completely different set of exercise for the previous 10 weeks. Only because of time constraints the last few weeks did we not mix it up before then, although we did change triceps and abs 6 weeks in. "When I started doing dumbbell flyes (incline, flat, decline) I found a > whole new world of pain." Those are next to throw in. "Your chest acts as a "rubber band" to pull those elbows up. I > practice this every time before I start a lift. Once I started doing > this ... whoa. Major chest soreness the next day." We'll try this Friday. "I switch up routines every 4-6 weeks using techniques such as going > "heavy" (4-8 reps), speedwork (20-30 reps), and exercise/form changes. > I also mix up the muscle groups I work on any given day." We have a set schedule we are sticking to religiously right now. M - W- F are weight days, alternate upper & lower. So one week is 2 days upper, 1 day lower, then next is days lower, 1 upper. Been VERY effective for us as the increase and cuts of muscle have actually been quite noticeable and dramatic. Especially for Charles. T - T - Sat are HIIT Cardio days. We've added low intensity (fast walk) for 10 minutes after the HIIT. The weights are done in the reps I gave with each exercise. I want to add push ups for the pure vanity of being able to do them. LOL! And a tower is next on our list to find. We're going to check out the used gym equipment store first. They had one there before Christmas. Otherwise we have free weights and a cable machine already ini the home gym. We alternate through each of them when we can, just for a different feel. I prefer free weights. I like the feeling you get from them. I'll check out those links you sent - THANK you very much! :) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~| Adobe® ColdFusion® 8 software 8 is the most important and dramatic release to date Get the Free Trial http://ad.doubleclick.net/clk;207172674;29440083;f Archive: http://www.houseoffusion.com/groups/cf-community/message.cfm/messageid:284750 Subscription: http://www.houseoffusion.com/groups/cf-community/subscribe.cfm Unsubscribe: http://www.houseoffusion.com/cf_lists/unsubscribe.cfm?user=89.70.5
