Korean Job Discussion Forums

[doc_ido]

Hi all,

I've researched this topic a bit online, and am getting a lot of conflicting advice. I know there are a few serious wightlifters on here so here's your chance to help a beginner out.

There's a gym right on my way home from work, so I've decided to start a bit of strength training. I'm not looking to become a serious weightlifter or bodybuilder, my training goal is to increase strength and muscle mass a little. My question is about how best to utilise the (limited) time I have.

Ideally, I'd like to train Tue-Wed-Thu. Is this feasible, or would the four-day gap between training blocks be a big setback?

Secondly, I'd probably only be able to do 40-60 minute sessions. If I were to train three times a week, would it be better to concentrate on one area each time (thus giving an area only one high-intensity session a week), train the whole body more lightly, or do something else?

I'm OK with the nutritional side of things, and can get supplements etc. quite easily. Any advice would be much appreciated.

[gmat]

http://www.t-nation.com/index.jsp

http://www.bodybuilding.com/fun/index.html

Read on...

[BS.Dos.]

[dcwm81]

I agree with what the last person wrote, but I just wanted to add that 40-60 min would still be ok if you weren't going to do any cardio. You could super set and do a couple exercises at a time. Minimize your rest time. Also, fill some of your rest time with abs. If you wanted to only do 3 times a week, maybe try one day chest and triceps, next day back, biceps, and shoulders, and third day legs.

[flakfizer]

Just be sure not to wear a smelly hat.

[spliff]

^Is the OP Canadian, I missed it if it was mentioned.

[JustJohn]

I only skimmed, but I didn't see anyone say the following:

It's fine to go just 3 days a week but 3 in a row is the worst possible way to do it.

You could do different parts different days but you'd only be working each part once a week, and that just isn't enough. If you want to actually gain muscle mass you really need to work each muscle group at least twice a week.

If you're going to do 3 days you should really do mon wed fri and do a whole body workout each day. However, you'll need more than 40 minutes. You might be able to get in a passable work out in 60 minutes but you'll have to be well organized and not be in a crowded gym.

It's not very common, but if you don't have much time the best thing for you might be to push it to 4 days but just 40 minutes. Upper body one day, lower body the next. Each muscle group gets hit twice a week. Much better than once a week. (mon tues thurs fri would be ideal)

[garykasparov]

[Captain Corea]

[Dome Vans]

I'd go with Just John here.

Three straight days is too much, unless you're doing separate muscles each day which can be a real pain. But you need time for your muscles to repair which usually takes slightly longer than a day.

I go Mon, Wed, and Fri or Sat, for two hours but this is equally split between aerobic and weights. If I had to pick one I'd go only for aerobic so the weights are an extra. I'm losing weight so therefore I'm losing muscle but that's ok by me. Doing 3 x reps of 10 or 12 is the way to go. After a couple of weeks increase the weights and work up from there.

Supplements are also useful from what others have said here. I don't personally use them but it's discussed more here.

http://forums.eslcafe.com/korea/viewtopic.php?t=114063&highlight=supplements

[JustJohn]

[Oreovictim]

[BS.Dos.]

As with most exercises that involve physical exertion, there is a chance that you could cause an injury to yourself. However, the people that usually do get injured are the ones that go steaming in lifting more than they're capable of and who have developed the wrong technique. Your technique is probably the single biggest factor in terms of your overall results and whether you'll end up injuring yourself or not. So, start light, remember to breathe and don't lift more than you're capable of. You should be able to complete a set of say 10 reps without your eyes popping out of your head.

[doc_ido]

Thanks for the advice! I appreciate you all taking the time to write such detailed replies.

I suspected the Tue-Wed-Thu schedule might cause problems...I'll see about how I can fit training round my work hours so I don't have three on / four off (it'll probably involve getting up early).

Thankfully, my gym is generally pretty quiet so there's rarely any wait time for a machine or free weights (except, oddly, for the hip abductor/flexor/adductor machine which is really popular).

PS: I'm not Canadian.

[GB]

Oreovictim: you hurt your shoulder...did you see a doctor here?

I have hurt my shoulder...been nearly 6 weeks now and no improvement. pain when arm raised above head...pain while sleeping.

Anyone know of a doctor that speaks English that specialises in sports injuries?