Quote:
Originally posted by POV Porn guy
Good advice... but... I have to disagree a little.
Crunch slow and many & yee shall prosper... breaking up into 2 workouts a day & 25-50 rep sets. The key here is proper rotation of muscle groups... and yes... REST!!! Lower back exercises are essential here too.
I had a re-occuring shoulder problem until I stopped doing bench press & started on the push-ups. 8 sets or 25 reps for now & increasing as time goes on. Don't worry, I use perfect form - which is key to making push-ups effective and not destructive. The thing about push-ups is that you can do them anywhere and at anytime, which suits me fine because I work & drive alot. Dips are good to do with them @ rest areas on the side of the freeway.
I do 3 diferent weight workouts 2X a week per muscle group:
1. Chest, Shoulder, triceps
2. Back, Biceps, forearms
3. Legs
rest 1 day
repeat
I only go heavy one time per week and super heavy 2X per month
with that formula - I give each muscle group 4 days rest between workouts... even when I train almost every day. Similar exercises on cardio for the muscle group that I worked on weights that day: chest - swimming, back - running, legs - cycling
My diet is strict right now to drop weight quickly but will level off when I increase exercise in a week. Just getting in the habit for the first 2 weeks, then I'll get serious after that.
Anyone else inspired by this thread? ICQ me.
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RE: crunches. People usually work their abs in one of two ways: (1) high reps/daily or (2) low reps/a few times per week. Most people don't want their abs to GROW. They want to define them and your workout will do that. Every day is still too much though. You should always have off days (that goes for cardio too). Five times per week is the most you should do, IMHO.
RE: pushups. Sorry to hear about the injury. Those nagging injuries can be a pain in the ass. If your goal is to add muscle, you need to gradually increase weight over time (stronger muscles usually = bigger muscles). With pushups you are limited to your bodyweight. Your reps will increase over time but that doesn't build muscle. You can tone muscle that way.