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Been gaining weight consistently, just want to maintain
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Author:  Supernaut [ Tue Jan 17, 2012 9:59 pm ]
Post subject:  Been gaining weight consistently, just want to maintain
Right, so here's the thing, I've been building muscle for the past 2 years, and I can honestly say I have got the look I want, for now :) and in the weight I want to be in, for now. I have been doing split workouts 4 times a week or whole body workouts 3 times a week for the past 2 years.

I was wondering, if I could train intensely for 2 days a week (with whole body workout), and do cardio 3 times a week, to maintain muscle mass and weight? or are 2 days not enough? another reason is that I've recently got hemorrhoids and I find that if I lift too much weights, it aggrivates the problem, which is another reason for me to do fewer days a week, very nice I know :P

Also, if anyone has experienced hemorrhoids, I would like to know how you implemented weight lifting to your lifestyle so you could tolerate it, hell of an anoying bugger hemorrhoids is, thx :)
Author:  OTIS [ Wed Jan 18, 2012 7:52 pm ]
Post subject: 
Post your diet.

And I dont recommened whole body workouts.
Author:  Supernaut [ Thu Jan 19, 2012 1:00 am ]
Post subject: 
Quote:
Post your diet.

And I dont recommened whole body workouts.
I have good diet, I eat about 3700 calories a day to maintain, I am 89 kg heavy and 6,4 feet tall.

But I was planning on doing whole body workouts because of how many times a week I want to lift weights, and was wondering if that would be enough to maintain weight and muscle.
Author:  OTIS [ Thu Jan 19, 2012 5:05 am ]
Post subject: 
Quote:
Quote:
Post your diet.

And I dont recommened whole body workouts.
I have good diet, I eat about 3700 calories a day to maintain, I am 89 kg heavy and 6,4 feet tall.

But I was planning on doing whole body workouts because of how many times a week I want to lift weights, and was wondering if that would be enough to maintain weight and muscle.
Thing is with whole body workouts you are either undertraining or overtraining your body parts. What I would recommend is develop a real training split, which days to train which bodyparts, and stick with that.
But as for what kind of regimen it takes to "maintain" whatever gains you've made is a pretty difficult question to answer. If I were you I wouldnt be cutting myself short and just keep making progress anyway
Author:  Supernaut [ Thu Jan 19, 2012 11:38 am ]
Post subject: 
Quote:
Quote:
Quote:
Post your diet.

And I dont recommened whole body workouts.
I have good diet, I eat about 3700 calories a day to maintain, I am 89 kg heavy and 6,4 feet tall.

But I was planning on doing whole body workouts because of how many times a week I want to lift weights, and was wondering if that would be enough to maintain weight and muscle.
Thing is with whole body workouts you are either undertraining or overtraining your body parts. What I would recommend is develop a real training split, which days to train which bodyparts, and stick with that.
But as for what kind of regimen it takes to "maintain" whatever gains you've made is a pretty difficult question to answer. If I were you I wouldnt be cutting myself short and just keep making progress anyway
I appreciate your answers man :) It seem slike this whole-body or split thing is kinda depated, I have heard people say that whole body is better and more time efficient, and makes your testosterone boost more after each session, and I have heard that split makes your recovery better.

Are you saying whole body regiments are bad because you have bad experience with them or because you have heard it from other people? I can't seem to understand why it makes you either overtrain or undertrain more than a split routine.

Anyways I plan on making gains, just not bulking much, if you know what I mean, so I want gains without much fat, which doesn't really grow muscle fast but I'm ok with that, and I realize that that is mostly diet :)
Author:  OTIS [ Fri Jan 20, 2012 7:49 pm ]
Post subject: 
The reason its undertraining or overtraining is because it is impossible to have maximum stimulation for every single bodypart and train to failure for the majority of working sets consistently. It is simply impossible no matter what your willpower, your brain does not have the ability to sustain consistently powerful neural impulses to contract your muscles intensely for every single bodypart, for almost every set, for a single workout. This is why training split routines are superior, because you can focus on one bodypart at a time. An effective leg workout for most people would be 12-20 sets, and a truly well done leg workout will leave you exhausted and burnt out as hell. Try to stack almost anything else on top of that and that particular bodypart will not be able to be thoroughly worked because your brain's ability to maintain that capacity to send signals to the muscular system will be extremely diminished.

Its undertraining on the flip side, because if you want to avoid overtraining and get some "pump work", just a light workout for every muscle, you would do fewer sets per bodypart and fewer sets to failure to maintain your capacity to remain intense throughout the whole workout. In my mind this is better if you want to "maintain" whatever you wish to maintain, because you can have somewhat decent stimulation to hold onto mass but not enough to gain. If you want to gain muscle I would suggest taking your routine to the next level and establish a training split and isolating muscle groups on particular days.
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