Comments on: How to Create a Workout Schedule

on 11/9/2007 This is a very good article - thank you for sharing and for encouraging us to set up a workout program!

on 8/8/2006 Rest is important, and can be even more important when the goal is to continue to increase the amount of weight thrown around in gym. I used to work out 5 times a week, but when my strength curve straightened out, I started to get disillusioned. Then I read an article that talked about increasing the amount of rest time when increasing the amount of weight lifted. After a couple of weeks of experimenting with different schedules, I found one that worked for me, and the weights I can lift have been climbing at a surprising rate ever since. Before I was giving 1 day or rest between the same exercises. Now I give 3 days and can pretty much increase 5-10 pounds per workout.

That may not sound like much, but that is a possible increase of 80 pounds in 1 month using the same amount of effort. Resting with this frequency allows me to make these gains, which in turn motivates me to continue to workout to and see more gains.

on 8/8/2006 I only have 30 minutes in a day to fit in a workout, so it can be tough to fit in quality exercises within that time frame. Here is how I do it:

Supersets - I do opposing exercises, one after another, with no rest in between. Examples would be bench and bicep curls, military press and lat pull downs, upright rows and dips. Since the pairs utilize opposing muscle groups, I can jump from one to the other without feeling like I am overworking any particular group. Also, it should allow sufficient rest between groups that you can jump back to the first exercise right after the second one. And, if you continuously jump back and forth, you can get cardio benefits as well! I can usually get 6 exercises in 30 minutes (3-4 sets each, 8-12 reps per set), all with strict form and changing weights. At the end, I am usually out of breath, but I feel like I get a great workout in every time, and I can get on with my day.

on 8/1/2006 Working out the triceps one day and then working the chest the next workout gives you tired triceps while you are benching. Since triceps are very important to benching, your bench workout will be effected!

on 1/26/2006 For the average athlete or lifter, there is zero proof that protein supplements are helpful. The average American's diet contains more than enough protein. If you eat a balanced diet, don't bother with aminos or creatine, as they can damage your kidneys.

on 11/22/2005 Ive recently done a large amount of research and have started using a well known product known as creatine. 2 weeks into my workout with just barbell curls & tricept lifts, my arms are already an inch bigger. Yes its true, take 43g of this powder before and immedialty after your workout and i PROMISE within less than 2 weeks you will see results. Best part is, creatine has NO NEGETIVE SIDE AFFECTS, PERIOD. It helps to repair & energize the damaged tissue into a new and harder working layer. No joke, just try it and believe me, it works. No steriods or nonsense. Try it for yourself. -Khashi

on 11/22/2005 Use amino acids. Take one pill every other day. Then skip a week and start taking them again. You can feel the surge of the acids helping your muscles.
Do a bench press exercise every other day, and add weight to the bar when it gets easier to do. Your arms, back, shoulders, neck and chest will get a good workout doing bench pressing. Never bench press without a partner if you're using free weight.

on 11/22/2005 If you go into a workout thinking you might quit after twenty minutes, you probably will. Start your workout knowing that you have to go for the full period of time set out.

on 11/22/2005 I have been lifting weights for a while and am up to 3% body fat. I do cardiovascular and weight training on the same day. I recommend doing this only after you have become an experienced weight lifter. It trims fat and you get bigger. Good Luck!

on 11/22/2005 As you progress further in weight training, it becomes impossible to fully workout compatible muscle groups. For example, many people do triceps and chest together; but after an exhausting chest workout, your triceps should not need any further workout. That is why I recommend working out incompatible muscle groups such as legs and shoulders, chest and biceps, and back and triceps to push the muscles that much harder. When doing compatible muscle groups together, you will over train certain muscles, making little headway in pushing the big weight. Make sure you take a full 24 hour break between each workout. The jump in size and strength of each muscle group will make you want to hit the gym harder.

on 11/22/2005 If you take 30 minutes first thing in the morning to work out, you won't have to worry about it later in the day (when other chores can get in the way).

on 11/22/2005 Join a swim team or something that...It will help you get your cardio in and make it more fun!

on 11/22/2005 Make your schedule with a friend who also wants to become fit. You'll be much more inclined to run/lift weights if someone is waiting for you!

on 11/22/2005 You can do arms one day and legs the next. That will give you the 48 hours needed for you muscles to rest.

on 11/22/2005 Recent studies have shown that one set of strength training exercises can be just as effective as three. The keys are to isolate the muscle you are working, use a full range of motion, take your time and use slightly more weight than you usually would.