These are simple rules i live by and it works for me. Well now i cycle my exercises from squats to deadlifts and chest to shoulders i cycle them to keep the body guessing but for beginners stick to these rules.
-Never train chest and shoulders without at least 4 days rest in between (not including the training day) (sometimes more)
- Never train deadlifts and squats without at least 5 days rest in between (you may need more sometimes i have been out a week)
- More basically wait until your area of pain has totally left, THEN WAIT ONE MORE DAY! (Pain gone shows inflammation decrease but still maybe some micro tears in myofilaments!) Chest and shoulders still stress the shoulder. Squats and deadlifts still stress the lower back. Over train you will cause injury and actually weaken your muscles. Also don't train triceps before chest it will only weaken your workout potential.
Now how to train perfectly so you don't over train (This is another thing perfect about HIIT, it doesnt break down muscle fibers like LIIS, quite the opposite.
Start off the week (Monday) with a testosterone booster making the gains and benefits of your later exercises magnified. (protein shake 1 hour before the gym, 1 after) Also its great to have immensely strong legs and back! Squats or deadlifts.
Tuesday - let your body properly adjust and be warned your legs will be in agony. Do a interval training session. At the start of the week do bag work. Punch bag. Start off with 1 minute rounds with 1 minute rests for 3 rounds. (5-10 minutes of actual exercise done during intervals not including rest is peak) (Also 30 second exercise 1 minute rest is peak but its intensity is dangerous for a beginner so go 1-1 an take it little steadier and only do 3 rounds) Doing bag at the start of the week uses your shoulders, don't do this again until chest/shoulders day (fridays)
Wednesday hit upper back and indirectly biceps by the exercises your doing.
One week do pullups/latpulldowns. If you cant do pullups just jump up and slowly lower yourself down this eccentric contraction is actually more impacting on growth than concentric contraction. You will get there. If not add a narrow grip bar on your lat pull down machine if you can. This will do your lats massively. The other week do 1 arm rows and do seated row and other upper back exercises. Try stick around 8 sets no more than 12 on your muscle group. And also dont spend more than an ahour in the gym keep it intense and hard and in 40-60 minutes, LEAVE! Why? Your body starts to release cortisol which is catabolic, meaning it breaks muscle down. Cortisol is also released by stress.
Thursday do some steady state cardio (sometimes its good to have rest days, not stop but tick over and also it helps repair muscles by having constant blood flow and not causing anymore damage) I dont do it i have Jui jitsu on thursday and after squats on a monday i go to karate. Do 20 minutes cross trainer, wrist curls and calf raises (Your only as strong as your weakest link) and then do 20 on the bike an go home. Break a sweat but take it easy your not trying to burn out.
Friday - Chest or shoulders day. (For best results especially in advanced level cycle from dumb bell sessions for 2-4 weeks too barbell)
Saturday, now your legs are healing nicely hit a 2 mile steady jog then for another 2 mile do lamp post running. (Sprint one lamp post, walk the next)
Sunday if you want rest but i would do a rowing interval and a core session. Not everyone trains core but when you get the fat gone and you finally get a rippling six pack do you want little tiny girl abbs? Not loads of situps where your back touches the floor and comes up 90 degrees taking tension off the movement work on muscle contraction and muscle tension rather than reps.
This is as far as i'm going. A good detailed outlay on diet and exercise, when and how to eat when and how to train! Oh make sure you get 1g of protein per pound of body weight! If you have any questions on perfecting exercises, or anything else you would like me to go into detail with i'm here to help and ill most likely be able to provide you with a in depth, accurate and factual answer. With nutrition and exercise that is.
-Never train chest and shoulders without at least 4 days rest in between (not including the training day) (sometimes more)
- Never train deadlifts and squats without at least 5 days rest in between (you may need more sometimes i have been out a week)
- More basically wait until your area of pain has totally left, THEN WAIT ONE MORE DAY! (Pain gone shows inflammation decrease but still maybe some micro tears in myofilaments!) Chest and shoulders still stress the shoulder. Squats and deadlifts still stress the lower back. Over train you will cause injury and actually weaken your muscles. Also don't train triceps before chest it will only weaken your workout potential.
Now how to train perfectly so you don't over train (This is another thing perfect about HIIT, it doesnt break down muscle fibers like LIIS, quite the opposite.
Start off the week (Monday) with a testosterone booster making the gains and benefits of your later exercises magnified. (protein shake 1 hour before the gym, 1 after) Also its great to have immensely strong legs and back! Squats or deadlifts.
Tuesday - let your body properly adjust and be warned your legs will be in agony. Do a interval training session. At the start of the week do bag work. Punch bag. Start off with 1 minute rounds with 1 minute rests for 3 rounds. (5-10 minutes of actual exercise done during intervals not including rest is peak) (Also 30 second exercise 1 minute rest is peak but its intensity is dangerous for a beginner so go 1-1 an take it little steadier and only do 3 rounds) Doing bag at the start of the week uses your shoulders, don't do this again until chest/shoulders day (fridays)
Wednesday hit upper back and indirectly biceps by the exercises your doing.
One week do pullups/latpulldowns. If you cant do pullups just jump up and slowly lower yourself down this eccentric contraction is actually more impacting on growth than concentric contraction. You will get there. If not add a narrow grip bar on your lat pull down machine if you can. This will do your lats massively. The other week do 1 arm rows and do seated row and other upper back exercises. Try stick around 8 sets no more than 12 on your muscle group. And also dont spend more than an ahour in the gym keep it intense and hard and in 40-60 minutes, LEAVE! Why? Your body starts to release cortisol which is catabolic, meaning it breaks muscle down. Cortisol is also released by stress.
Thursday do some steady state cardio (sometimes its good to have rest days, not stop but tick over and also it helps repair muscles by having constant blood flow and not causing anymore damage) I dont do it i have Jui jitsu on thursday and after squats on a monday i go to karate. Do 20 minutes cross trainer, wrist curls and calf raises (Your only as strong as your weakest link) and then do 20 on the bike an go home. Break a sweat but take it easy your not trying to burn out.
Friday - Chest or shoulders day. (For best results especially in advanced level cycle from dumb bell sessions for 2-4 weeks too barbell)
Saturday, now your legs are healing nicely hit a 2 mile steady jog then for another 2 mile do lamp post running. (Sprint one lamp post, walk the next)
Sunday if you want rest but i would do a rowing interval and a core session. Not everyone trains core but when you get the fat gone and you finally get a rippling six pack do you want little tiny girl abbs? Not loads of situps where your back touches the floor and comes up 90 degrees taking tension off the movement work on muscle contraction and muscle tension rather than reps.
This is as far as i'm going. A good detailed outlay on diet and exercise, when and how to eat when and how to train! Oh make sure you get 1g of protein per pound of body weight! If you have any questions on perfecting exercises, or anything else you would like me to go into detail with i'm here to help and ill most likely be able to provide you with a in depth, accurate and factual answer. With nutrition and exercise that is.
