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How can I optimize my weight training workout?

My goals are size and strength.

I do both weight training and cardio – alternating 3 days weight training, 3 days cardio, and 1 day rest.

My weight training workout alternates between 3 sets each of two muscle groups, and then doing the same again but through different exercises, for a total of 12 sets per day, not including abs which are included in every weight training session. For example, one day might be 3 groups of BENCH – (quick rest) – CURLS, followed by 3 groups of CHINUPS – (quick rest) – FLYS.

Sets normally consist of about 12, 10, and 8 reps to fatigue.

Also, is muscle soreness a good indicator of resting that group that day?

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3 Responses to “How can I optimize my weight training workout?”

  1. Joycee said:

    Okay…I only started five Mondays ago and All I do is walk one hour every morning. I wear a calorie counter monitor to loose weight by the numbers. I have already lost two pant size and 27 pounds. I am a woman and have three kids and this is the method I use when I gain weight.. I am now at a size two and everyone is always amazed that I have had three kids. This is what I do below when I throw on a few extra pounds. It always works..No diet pills, no energy drinks..just me walking and getting the water I need. Of course I watch what I eat and the Lean Cuisine meals are great for that since the calories per box are 180 to 380 per box. Just make sure you eat healthy every three to four hours so your body will perform at its max.

    Here it is:

    Helpful Tips for weight loss:

    1)A good way to loose weight is to use a calorie counter watch

    Keep to a 1,200 food intake

    Add 1,200 plus 3,500 (equals one pound of fat) …and that is the total amount of calories you need to burn each day. Its actually really easy once you start watching the numbers and it doesn’t seem like work or exercise. Its just a matter of changing the way you think about loosing weight.

    I use this method when i gain some pounds. The first time I did this I went from 168 to 127

    2) Most people do not get enough water in their system. Water is your body’s principal chemical component, comprising, on average, 60 percent of your weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

    Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. To determine if you are getting enough water use this simple formula.. Take your weight, for example 150 pounds and divide by 2. Take your answer which is 75 lbs and change it to ounces, in this case 75 ounces. That is how many ounces of water you need a day. Your body performs mostly on water. If you make sure you get enough water everyday your body will perform at top notch and your body will no longer have the cravings of junk food. You will have a better performing body system to help you work out and feel better thru out your day.

  2. Brad B said:

    For Size and strenght I would recommend bumping up the weight and lowering the reps. Move to more days of lifting and shift your cardio to interval speed training. Also shift your routine every 4-6weeks or whe you plateau.

    My week currently consists of
    MON: Chest/Tri
    TUE: Lowerbody/Core
    WED: Back/shoulders
    THUR:Cardio/Core
    FRI:Chest/Bi
    SAT:Lowerbody/Core
    SUN:OFF

    Do 3-4 exercises for each muscle group, 5-10 reps per. your last rep (especially your last 2 sets) should be to the point of muscle failure. I like to pyramid the large muscles ie chest, quads, hams going form higher reps to lower and increasing wieght, somehting like a 8-5-5-3 with the last set at 90% of your 1RM.
    You will want to take a longer break in between sets to let your muscles recover.

    Also look into a good supplement stack. You need 1.5-2g of protein per pound of bdoy wight minimum, creatine is a good supp, as well as various amino acids such as glutamine, arganine, etc. Feed your body to grow.

    Cardio move to a speed interval training…5 min wamrup and then 90seconds at 60-75% of max speed, then 30-60 seconds at 100%, then repeat for 5-8 reps, cool down. Don;t forget to work your entire core – not just abs and do not neglect your legs. squats and deadlifts are probably the two best all around lifts you can do, PERIOD! I don;t hit both on the same day, squat one, dead another.

    You should be sore somewhat…but honestly your body should be adapting to the lifitng and soreness is minimal. If not you maybe be over training. Supplements will help with recovery time too.

  3. Selene Goodemote said:

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