Resting

Discussion in 'Health & Fitness' started by J-lob, Mar 12, 2008.

  1. J-lob

    J-lob Rookie

    Joined:
    Nov 15, 2007
    Messages:
    189
    You hear that for each day that you workout you shouldn't workout the next. I have my own workout schedule:

    200 dumbbell curls
    100 push ups
    50 shoulder press

    and this is a day!!!!!!!!!! is this bad??????? cause i do this everyday and don't have rest periods.
     
    #1
  2. SystemicAnomaly

    SystemicAnomaly G.O.A.T.

    Joined:
    Feb 25, 2006
    Messages:
    11,178
    Location:
    Stuck in the Matrix somewhere in Santa Clara CA
    That's a lot of curls. How much weight are we talking here? Are you doing all those reps in a single set? For the smaller muscle groups of the upper body, you probably want to give them an intense workout no more than 3 times per week. For the larger muscles of the legs, twice a week is probably best. I don't see any leg exercises in your list. You could do some leg work on days that you don't do the your upper body work. You don't really need to lift any more than 5 days per week with this type of schedule.

    Rest is very important for muscles. "When you lift weights you are not actually building muscle, you are breaking muscle down. Your body builds muscle while you are resting - while you are sleeping and during other periods of low activity. It is primarily when the body is not busy with keeping you functioning in some way that it will find the time to work on rebuilding the muscle tissue your training broke down.

    If you want to build muscle, you must give the body the opportunity to do the building that your weight training programs encourage. Give the body insufficient rest time and you will get less than optimal results."

    The quote above was paraphrased from this source.
     
    #2
  3. albino smurf

    albino smurf Professional

    Joined:
    Mar 7, 2008
    Messages:
    961
    Location:
    In a cloud of yellow fuzz
    I don't rest every other day, but I have been throwing one or two days off into the mix recently. Prior to that I had been going 6-10 days straight, without rest, running and/or lifting or tennis. Main thing I found was that in the winter I'd get colds a lot. Some minor injuries, but nothing too bad ever. Your workout sounds like a pretty reasonable standard if you are in good shape to me. How many days off a week do you take intentionally or not?
     
    #3
  4. Supernatural_Serve

    Supernatural_Serve Professional

    Joined:
    Jul 10, 2006
    Messages:
    1,348
    That's all upper body.

    What about core abs and back and legs? you know the stuff that matters in tennis.
     
    #4
  5. zebano

    zebano Semi-Pro

    Joined:
    Jun 12, 2007
    Messages:
    414
    Location:
    Iowa
    My personal opinion but having huge biceps and a tiny lower body looks really weird. I highly suggest you go for more of a all-body workout, and less focus on the bicep (which doesn't play a large role in tennis).
     
    #5
  6. JRstriker12

    JRstriker12 Hall of Fame

    Joined:
    Mar 31, 2006
    Messages:
    3,372
    Why 200 curls? Why all the high reps and what type of weight are you using?

    You would probably be better off and save time with more weight and lower reps if you're looking to build muscle.

    In fact, I'd say drop the curls and move on to back exercises that also involve the bicepts like pull-ups or bent over rows.

    Add in some leg and ab work too.

    As for rest, your body needs rest to grow and repair. If you are looking the build muscle, your body needs a day or so to repair the small tears in the muscle produced by lifting.
     
    #6
  7. stormholloway

    stormholloway Legend

    Joined:
    Nov 30, 2005
    Messages:
    6,832
    Location:
    New York City
    I've never seen a workout schedule include a set number of any particular movement. It's all about how many sets you do, and to what intensity.

    Plus, your back is being seriously neglected. And what about legs? There's nada.
     
    #7
  8. chess9

    chess9 Hall of Fame

    Joined:
    Dec 11, 2005
    Messages:
    4,274
    Location:
    1.d4
    #8
  9. El Diablo

    El Diablo Hall of Fame

    Joined:
    Feb 19, 2004
    Messages:
    3,590
    Speaking of high reps, Jack LaLanne (now 93) once did 1000 pushups in 23 minutes (that's better than one every 1.4 seconds).
     
    #9
  10. J-lob

    J-lob Rookie

    Joined:
    Nov 15, 2007
    Messages:
    189
    So if i do the curls every day does that mean that i'm not getting ripped arms and there getting skinnier????

    I do the curls with 5 kg dumbells, i also do some running and sit ups too. so it ain't entire upper body
     
    #10
  11. JRstriker12

    JRstriker12 Hall of Fame

    Joined:
    Mar 31, 2006
    Messages:
    3,372
    Honestly, I don't see how you are going to get ripped arms doing curls with 5kg dumbells whether you rest or not.
     
    #11
  12. albino smurf

    albino smurf Professional

    Joined:
    Mar 7, 2008
    Messages:
    961
    Location:
    In a cloud of yellow fuzz
    If you was like an infant it would be massive weights for you to lift.
     
    #12
  13. SystemicAnomaly

    SystemicAnomaly G.O.A.T.

    Joined:
    Feb 25, 2006
    Messages:
    11,178
    Location:
    Stuck in the Matrix somewhere in Santa Clara CA
    You need those huge biceps to pick balls up off the ground (and, of course, to lift your racket bag).

    True, the biceps are used to bend the arm but are not used all that much to directly generate power in tennis. They do play are part , however, for preparation and for follow thru actions. They also come into play for supination when the arm is bent.

    Some biceps work should be performed to balance out your triceps work. You need to do both groups so that you do not end up with muscle imbalance. But, I would still put more emphasis on the triceps than the biceps.


    No, it probably won't make you skinnier, but it won't really build you up either. The rest period is just as important as the lifting. I would urge you do use more weight with less reps. And don't forget the rest.

    If you don't have access to more weights right now, try putting both dumbells in one hand. If that is still too easy, try some super-slow reps. You'll be surprised at how difficult light weights are if you slow it down to 15-30 seconds for each single lift. Also perform the extension (lowering) phase very slowly. Try a set of 8 to 15 with one arm and then switch all 10 kg to the other hand to perform a set with that arm. Keep switching back and forth until you've done 3 to 5 sets with each arm.

    Use the same weights to perfrom some triceps exercises...

    http://exercise.about.com/cs/weightlifting/a/besttriceps.htm
    http://exercise.about.com/cs/weightlifting/l/blsampletricep.htm

    The shoulder presses are a good idea but you should also consider doing other types of shoulder exercises as well. You can do some external rotations (see link below) with the dumbells by lying on your side.

    http://exercise.about.com/cs/weightlifting/l/blshoulders.htm


    For your legs, lungs and heart you should jump rope. Situps or crunches for the abs.

    Also try to find some other leg exerices that you can do twice a week (on days that you are letting your biceps, triceps and shoulders rest).
     
    #13
  14. Rafael_Nadal_6257

    Rafael_Nadal_6257 Semi-Pro

    Joined:
    Mar 8, 2008
    Messages:
    494
    Location:
    IN
    just like everyone else said, go high weight with low reps if you really want to build muscle...however, core, legs and back are MUCH more important than bicep, next are triceps, shoulders, forearms, THEN wrists and biceps...
    and 5 kg isnt going to do much at all ha...
     
    #14
  15. superman1

    superman1 Legend

    Joined:
    Jan 9, 2006
    Messages:
    5,243
    100 push-ups is good, the other two are crap. Go do some research.
     
    #15

Share This Page