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How many times a week in the gym?


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How many times a week should I be going to the gym?

I go 3 times a week (usually at the end of the week; Thursday; Saturday and Sunday)

Is that good?

I'm a male and I weigh 117 lbs. and I'm 5 foot 7 inches tall
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it's hard to say -- how hard do you work out?  cardio or weightlifting?  what are your goals - muscle mass?  weight gain?

 The one thing I can tell you is that Thursday/Saturday/Sunday is probably not ideal.  Try to spread that out a little more and get at least one day of rest between each 'gym' day.

#2  
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If you have to limit yourself to 3 days a week, doing Thursday/Sunday/Tuesday would be better than your current setup. 

Right now I wouldn't focus too much on cardio. You're borderline underweight and cardio will just make it harder to gain (You need to gain weight).

Oh, is 3 days a week not enough? :O

I could do more.

I do want to gain upper body muscle

At the gym, I do 10minutes of each Cardio machine. Eliptical (Hands)-> Eliptical (No Hands) -> Tredmill

Than I do about 5 minutes on "slow" on a tredmill to cool down.

After that, I finish off with all the weights, and sit-up routines.

Is this affective?

Should I go more days? :(
#4  
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Lifting 3 days a week is fine, but I found I have better muscle gain when I do cardio on separate days.

So I lift Monday/Wednesday/Friday and run for 30 minutes on the elliptical Tuesday/Thursday/Saturday.

I think since you need to gain weight, you may want to cut back on the cardio. 

Wow thanks dm84!

I never thought of doing it that way

I'll try that next week as my schedule! :)

Yeah, I do..it's hard for me to eat more; I'm so used to eating 1000 calories a day. Anything over that makes me go nuts, ugh OCD.
#6  
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You're probably going to have to shoot for 2,500-3,000 calories a day if you actually want to gain. I do 2,500-2,700 to maintain, but I am taller than you.

If you continue to only eat 1,000 calories a day, any time you spend in the gym is a total waste, and will put you on the fast track to the hospital. 

Wow...I never thought of it that way

2,500-3,000...I don't think I could do that

After "extreme" dieting at a period of my life, my body dosent get as hungry as it usually did.

Man, I really need to see a nutritionist >_<

I don't want to gain fat though..just pure muscle

I'm scared I might make the mistake and accidently gain fat back
#8  
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Original Post by lovestonedtim:

Wow...I never thought of it that way

2,500-3,000...I don't think I could do that

After "extreme" dieting at a period of my life, my body dosent get as hungry as it usually did.

Man, I really need to see a nutritionist >_<

I don't want to gain fat though..just pure muscle

I'm scared I might make the mistake and accidently gain fat back

 Look, I was eating 1,200 for a while. If you told me 5 months ago that I'd be eating 2,500-2,700 a day now, I would have laughed at you.

But you NEED to gain weight, and part of gaining weight includes gaining some fat. 

 And as long as you lift heavy weights while in the gym and take dm84's advice to lower the level of cardio you're doing while trying to gain muscle mass you won't add any unneccesary bodyfat. Your optimum anabolic (muscle-building) state is achieved at between 10-12% body fat - any less than that and your body tends to burn any extra protein it gets for fuel instead of adding it as muscle mass.

 To add muscle mass you will need to find your maintenance calories - what you burn in a day including exercise, and then add 200-500 calories over that depending on how your protein metabolism works. Work your way up to at least 200 over maintenance and then observe develompement for a week, add 100 cals and observe for another week, and so on. That'll let you figure out from experience how many calories over maintenance you get the best results from.

I'm no personal trainer, but mine competes professionally and said this...

if you really wanna change your body, expect 4-6 days at the gym...

start with 5-10 minutes of warmup, get to your target heart rate, then move away from the cardio

all strength training for the next 30-60 minutes

weights, 70% max OR what you can lift 7-11 times; 3-5 sets of each; pick a body system per day (see mine below) and have at it.

Then i do 15 minutes of abs (you can train these every day, and they are the hardest to train)

Then i do 30-60 of cardio (some days stairs, some days elliptical, some days treadmill, rarely even the bike).

If i have an hour, i do warmup, weights 30, cardio 30. 

if i have more, i adjust.

My days are:

Day1 - Upper Body Front (chest, which also crosstrains triceps a lot)

Day2- Upper Body Back (back, upper and lower, with crosstrain biceps)

Day 3 - Lower Body (quads, hamstrings, glutes, calves; long workouts i add abductors and adductors, but not needed every workout)

Day 4 - Shoulders/Arms (Traps, Bi/Triceps, forearm, deltoids)

Day 5 - Strict Ab/Cardio  (basically a rest day)

Day 6 (optional) - Missed workout groups (this is where i add things like lower back if i cant do those on back days, lower body adductor/abductor groups, forearms, grip strength, etc)

 those arent 'days of the week' but i do them in that order and cycle through.  I dont overtrain any one system, and everything gets in shape together... it seems to be working :)

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