Pre and Post OP (Dr. Delgado)

[rashdudes]

I've been working out for only a couple of months after a long break so I'm a beginner.
I think I'll stick to my current plan for the next few months and then do the way you suggested. I'm assuming mix-n-match includes 2-3 exercises/muscle correct? Unlike the full body where I do only 1-2/muscle.
I do legs as well. For calves I do jumproping and for thighs the lunge with dumbbells.

Thanks very much for the info, I appreciate any advice

Yes, continue your workout for now.

Any workout for any body-part must have atleast 3 exercises done (3 sets, 8-10 reps ~ 6-8 if u r going too heavy).
For legs i would suggest the killer workouts - squats (bar-bell), dead-lifts (bar-bell/dumbbell), Walking lunges (with dumbbells).
So work those legs hard from now on, so u can cope up with those killer workouts

Hope this helps! 

[MSJ108]

I do full body (back-chest-arms-shoulder-belly) now every second day. Each muscle group is 1 or 2 exercises max. so I only train for an hour. One day weights training and one day rest(thats when I do cardio for 20-30 mins, usually jumpropes).

What do you say? Is it too much?

Thanks!

How long have you been working out? Beginners usually follow the lower-body-half and upper-body-half workouts for 3-6 months.
After that you should consider mix-n-match (like chest-triceps one day, back-biceps next day, legs-shoulders the day later).
You can add rest days in the middle and do cardio as well. Training each body part once a week should do. Do not overtrain!
Also, try finishing your weight workouts within 45-50 mins.

...and what about legs? Legs are the most important or all the workouts dude. It boosts your natural growth hormones.

Ya working legs are not fun but you def need to do them!

[OneOfThem]

Thanks guys it's been a lot of help.

Ok, then I'm gonna do 3 exercises/each from now (If i get you correct, 3 ex's for full body training too, not just mix-n-match), and add some more quad exercises.

I also heard that changing weights with time (not just increasing, but lowering as well) is important too. And I read that you also have to shuffle between exercises every now and on so you can always "surprise" your muscles and not get stuck on one level.
I just started so I think I'm far from it yet. I plan to do the current workout for at least 3 more months without a change (maybe increase weights gradually).

When do you guys think I should consider varying exercises?

[rashdudes]

Thanks guys it's been a lot of help.

Ok, then I'm gonna do 3 exercises/each from now (If i get you correct, 3 ex's for full body training too, not just mix-n-match), and add some more quad exercises.

I also heard that changing weights with time (not just increasing, but lowering as well) is important too. And I read that you also have to shuffle between exercises every now and on so you can always "surprise" your muscles and not get stuck on one level.
I just started so I think I'm far from it yet. I plan to do the current workout for at least 3 more months without a change (maybe increase weights gradually).

When do you guys think I should consider varying exercises?

Yeah that phenomenon is called 'muscle memory'. Our body is one hella sophisticated machine 
Varying exercises every 1 to 2 months is a good idea. Try varying weights (not by going low on weights
- instead start the first set with the max weight you can take and decrease gradually with every set).

Keep 'em muscles confused!

[MSJ108]

Thanks guys it's been a lot of help.

Ok, then I'm gonna do 3 exercises/each from now (If i get you correct, 3 ex's for full body training too, not just mix-n-match), and add some more quad exercises.

I also heard that changing weights with time (not just increasing, but lowering as well) is important too. And I read that you also have to shuffle between exercises every now and on so you can always "surprise" your muscles and not get stuck on one level.
I just started so I think I'm far from it yet. I plan to do the current workout for at least 3 more months without a change (maybe increase weights gradually).

When do you guys think I should consider varying exercises?

might want to do 2 exercises per body part rather than 3. 3 exercises per body part will cause your workout to go way to long.

[rashdudes]

might want to do 2 exercises per body part rather than 3. 3 exercises per body part will cause your workout to go way to long.

considering you are still new to weight lifting; i second what MSJ108 just said.
[Not exceeding 45min per workday is the key here. If you can take 3 exercises
per body part - then you can do that as well ]

[PhillyPUFF]

Hi rashdudes!

I heard you should never over-train because its slows/stops muscle build, but is once a week really enough?

Correct. Overtrianing will prevent you rom growing to your full potential. Remember, you don't grow in the gym. You grow while you rest. Building your body is a breaking down and building up process. You break down your muscle in the gym, and you rebuild it when you get home by feeding it the correct nutrients. FOOD = MUSCLE.

Also, you will have to play around and see what works best for YOU. I have been training for about 5 years, and have tried many different routines. I have found that training a specific muscle every 6 days works best for me. I hit it very hard, and train it only once a week. Otheres hit it lighter but train it twice in a week. EXPERIMENT. My current 4-day split looks like this:

BACK/TRAPS
CHEST/BICEPS
SHOULDERS/TRICEPS
LEGS/CALVES

I throw abs in there once or twice a week whenever they are recovered. Sometime I hit calves twice as well.

GOOD LUCK BRO

[johnnybot]

thanks a lot i think ive been training them to often so its slowing down the growth

[deftone]

Can you post some updated pics?Thanks.