Q&A for: 13-Sep-05
502. Q:
how many lbs make 68kgs
A:
There's about 2.2 pounds in 1 kilogram, so 68 kgs = 150 pounds.
503. Q:
i have man boobs, and i want to know how to lose them really fast
A:
You can't lose them really fast (short of surgery), but you can lose them the right way: please read this. Good luck!
504. Q:
how can I get skinny
A:
Please read this.
505. Q:
Is going to the gym 5 days a week to much? I wrote myself out my own fitness schedule, because when i work these pairs of muscles together, i feel like i get more of a burn/sore muscle, hence more growth.. Here it is:
Monday: Chest Triceps Tuesday: Back Biceps Wed. Rest Thurs. Shoulders Forearms Fri. Rest Sat. Legs Abs Sun. Rest
do u think this is overtraining, or does it seem good
A:
That's a pretty good split schedule! Overtraining will depend on the total volume (number of sets) and intensity (how many of those sets are heavy, to failure). For most people 5 hours/week in the gym or about 100 sets/week is a good ceiling for max volume and I would recommend not staying at that volume for more than 2 months straight. So you can certainly go with your five-day schedule, and even spend a full hour (around 20 to-failure sets) in the gym each of those days. Then after a couple of months of that tone it down to maybe 40-60 sets/week (can still split it over five days if you prefer), spend 2 months at that volume. Then increase again to 60-80 sets/week. After 2 months of that, increase again to 80-100 sets/week.
If you're interested you can also have very short periods of very very high volume, perhaps as many as 200 sets/week, but keep these periods very short and allow for at least a couple of weeks of rest afterwards.
So the idea is to cycle your volume (and possibly your intensity too -- have some not-to-failure training periods in the year) throughout the year to both prevent overtraining and keep your body from finding a comfort zone. A good way to cycle intensity and volume together is to start at high volume but low intensity and gradually reduce volume while increasing intensity. This can happen over the course of the entire year or 2-4 months. For example:
- Months 1-2: 120 sets/week. 9-12 reps/set performed using 12-15RM weights (in other words, you pick weights you can lift 12-15 times before failure but only lift them 9-12 times).
- 1-2 weeks rest.
- Months 3-4: 90 sets/week. 9-10 reps/set using 10-12RM weights.
- 1-2 weeks rest.
- Months 5-6: 60 sets/week. 6-8 reps/set using 6-10RM weights.
- 1-2 weeks rest.
- Months 7-8: 30 sets/week. 4-6 reps/set using 4-6RM weights.
- 1-2 weeks rest.
- Months 9-10: 10-20 sets/week. 1-3 reps/set using 1-2RM weights. Good time to measure personal maximum lifts.
- Months 11-12: Active rest, recreational sports, light weightlifting.
A schedule like that is typical for people training specifically for strength and have one event per year (which would take place at the end of month 10 when they're at their peak strength). However even for bodybuilders a schedule like this provides an excellent mix of hypertrophy and strength while allowing for sufficient recovery to prevent overtraining.
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