Working out: An Update
Dec. 17th, 2009 11:18 am![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
volksdragonI am living in an almost perpetual state of soreness these days, because every 2-3 days, I am in the gym for an hour or more on the circuit machines.
I have made amazing progress in the three months I've been doing this regularly. This is really the first time I've ever been able to keep myself on a schedule for going to the gym and STICK TO IT. It's definitely working.
I have made huge progressions in the weight on the machines I'm using, and while I won't be setting any lifting records (any time soon, anyway), it's definitely very encouraging to see what I can get my body to do. I can also see definite changes in my body, especially in my arms, chest, stomach and back. There's a lot more definition than there used to be, and I have occasional times where I'll say, "Where did THAT muscle come from?" This is very different from my previous exercises that I did (cycling or ultimate frisbee, mostly), and so it's developing muscles differently.
I've also changed how I'm eating, trying to eat a diet significantly higher in protein, to give my muscles something to grow on. I'm also eating MORE, and it seems to be working, because while I'm not any fatter than I was before, I've gained almost 5lb in the past three months. If you knew how hard it was for me to build muscular upper-body mass, you'd be as impressed as I was.
I'm at a point now where the weight I'm lifitng is starting to feel significantly more difficult from the first rep to the last than it ever did before. The first rep at start is MUCH harder than it was at lower weight, but I'm able to manage (at a slower pace) for all the reps in the set. I'm down to 33% assist on the assisted chin-up machine for 20 reps, and it ALMOST made me want to vomit after doing the set yesterday. However, I could feel that it made my arms immediately feel DIFFERENT than the previous weight I had been using, so I'm thinking that the exercise is working as the shock my system needs to build more muscle, rather than just acclimating to a particular exercise. Working out to consistently increase the weight you're moving (progression) seems to truly be about making yourself uncomfortable during almost every session, as your body stops building new muscle when it acclimates to an exercise.
I am also experimenting with a few supplements to see if it has an effect on my workouts. I've started taking two things that almost everyone in the weight-lifting/fitness biz agrees are beneficial: Creatine Monohydrate, and a Whey Protein Supplement. Creatine helps your muscles to exrecise longer, and at a higher level of exertion (or so the story goes) and the Whey Protein is just another source of easily accessible protein for your muscles to utilize. They're both something that's hard to quantify if it helps, but I figure my body needs every possible advantage it can get on building muscles, given my regular body shape and frame (on the lean side).
I'm looking to go from a dedicated 2 visits to the gym per week, to 3 times as often as I can. One day of rest for my muscles, at this level, seems to be sufficient, and while I still have a little muscle soreness, I'm not incapacitated. Besides, to a reasonable level, a sore muscle is a muscle that's going to get bigger and stronger sooner. :)
I have a few milestons I'm looking forward to, one of which I already made.
First Non-Leg 200+lb weight (Compound Row machine, Achieved, 205lb)
First Bodyweight+ on the bench-press machine (currently at 170, I have 15lb to go)
First set of Zero-Assist chin-ups and dips (Currently at 60lb assist, this one goes slowly to improve. I think I can push the gains a little faster)
First set of 100lb Bicep curls on the machine. (Currently at 75lb)
Once I'm comfortable at those weights, I think I may look into moving to free-weights (at a lower weight). They provide additional strengthening my requiring your body to both lift and stabilize the weight, and most reputable sources said you should expect your maximum weight to be about 30% lower than what you can do on a circuit machine.
So, that's my workout life. I am working out. I'll keep working out. I will get strong. Rrrrrr!!
I have made amazing progress in the three months I've been doing this regularly. This is really the first time I've ever been able to keep myself on a schedule for going to the gym and STICK TO IT. It's definitely working.
I have made huge progressions in the weight on the machines I'm using, and while I won't be setting any lifting records (any time soon, anyway), it's definitely very encouraging to see what I can get my body to do. I can also see definite changes in my body, especially in my arms, chest, stomach and back. There's a lot more definition than there used to be, and I have occasional times where I'll say, "Where did THAT muscle come from?" This is very different from my previous exercises that I did (cycling or ultimate frisbee, mostly), and so it's developing muscles differently.
I've also changed how I'm eating, trying to eat a diet significantly higher in protein, to give my muscles something to grow on. I'm also eating MORE, and it seems to be working, because while I'm not any fatter than I was before, I've gained almost 5lb in the past three months. If you knew how hard it was for me to build muscular upper-body mass, you'd be as impressed as I was.
I'm at a point now where the weight I'm lifitng is starting to feel significantly more difficult from the first rep to the last than it ever did before. The first rep at start is MUCH harder than it was at lower weight, but I'm able to manage (at a slower pace) for all the reps in the set. I'm down to 33% assist on the assisted chin-up machine for 20 reps, and it ALMOST made me want to vomit after doing the set yesterday. However, I could feel that it made my arms immediately feel DIFFERENT than the previous weight I had been using, so I'm thinking that the exercise is working as the shock my system needs to build more muscle, rather than just acclimating to a particular exercise. Working out to consistently increase the weight you're moving (progression) seems to truly be about making yourself uncomfortable during almost every session, as your body stops building new muscle when it acclimates to an exercise.
I am also experimenting with a few supplements to see if it has an effect on my workouts. I've started taking two things that almost everyone in the weight-lifting/fitness biz agrees are beneficial: Creatine Monohydrate, and a Whey Protein Supplement. Creatine helps your muscles to exrecise longer, and at a higher level of exertion (or so the story goes) and the Whey Protein is just another source of easily accessible protein for your muscles to utilize. They're both something that's hard to quantify if it helps, but I figure my body needs every possible advantage it can get on building muscles, given my regular body shape and frame (on the lean side).
I'm looking to go from a dedicated 2 visits to the gym per week, to 3 times as often as I can. One day of rest for my muscles, at this level, seems to be sufficient, and while I still have a little muscle soreness, I'm not incapacitated. Besides, to a reasonable level, a sore muscle is a muscle that's going to get bigger and stronger sooner. :)
I have a few milestons I'm looking forward to, one of which I already made.
First Non-Leg 200+lb weight (Compound Row machine, Achieved, 205lb)
First Bodyweight+ on the bench-press machine (currently at 170, I have 15lb to go)
First set of Zero-Assist chin-ups and dips (Currently at 60lb assist, this one goes slowly to improve. I think I can push the gains a little faster)
First set of 100lb Bicep curls on the machine. (Currently at 75lb)
Once I'm comfortable at those weights, I think I may look into moving to free-weights (at a lower weight). They provide additional strengthening my requiring your body to both lift and stabilize the weight, and most reputable sources said you should expect your maximum weight to be about 30% lower than what you can do on a circuit machine.
So, that's my workout life. I am working out. I'll keep working out. I will get strong. Rrrrrr!!
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no subject
Date: 2009-12-17 06:52 pm (UTC)pics?
no subject
Date: 2009-12-17 07:08 pm (UTC)no subject
Date: 2009-12-17 07:38 pm (UTC)no subject
Date: 2009-12-17 07:57 pm (UTC)I really like your just do it approach, consistent workouts, with regular increase in difficulty. Simple and effective.
no subject
Date: 2009-12-17 09:17 pm (UTC)no subject
Date: 2009-12-18 12:39 am (UTC)Very nice. I have a day pass chilling around to Equinox if you find yourself in the city on a day off and want to bum around the machines/freeweights/kettlebells or take a class. (like thursday am pilates. today was the Bosu. Four letter word, argh)
Big congrats :) I'm completely and utterly envious :p
no subject
Date: 2009-12-18 12:50 am (UTC)no subject
Date: 2009-12-18 04:51 pm (UTC)