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TABLE OF CONTENTS:

1. Weight Training
2. New Additions
3. Other Useful Newsletters

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1. Weight Training

This week I've decided to try something a little different for
my newsletter. I would like to share a reply I've written in
response to an email I received this week. Here's the email:

Hello, 

I have been lifting weights for a bit more than 1 year now. 
I have a couple of small questions if you don't mind.

-Is it better to go 3 weeks "hard" and then 3 weeks "easy" 
or 1 week hard and 1 easy..? 

-After training, do you have to feel a bit sore the next day? 
If you don't does it mean you didn't work out hard enough?

-I currently train 3 times/week for 1 hour each workout. 
Each time training a different body part. Am I waiting too 
long in between workouts? How long does a body part 
(say chest and shoulders for example) take to recuperate?? 
I usually do 5 exercises of 3 sets for each body part.

I really appreciate your answers and advice.

best regards

Your email poses some very interesting questions. In reply to 
your email, it is very difficult to give you definitive answers to 
your questions because the type of workout you choose 
depends on what your fitness and exercise goals are. How 
much time you have available. Are you looking to loose fat, 
tone muscle and increase muscle strength? Or are you looking 
to bulk up, increase muscle definition and add muscle size? 
Each requires a slightly different approach.

If your goals are to tone your body you will want to stick 
to lighter weights and higher reps per set incorporating 
strength resistance training focusing on both the positive 
and negative movements and proper form of each exercise.

If you're looking to add muscle size and definition, you will 
want to stick to heavier weights say 4 sets of 8-12 reps. 
Again you should focus on proper form and resistance training.

Generally speaking, it is fine to train 3 times per week 
working a different body part each time. You could even 
go every day working a different body part and take the 
weekend off. It all depends on your schedule, energy 
level and how much time your muscles need to recuperate. 
Calves and abs 2 days is fine. Other body parts 3-5 days.
Anyway, for most people it would be too difficult to train 
your chest properly every third day. So let's just say for 
the big muscle groups (chest, back and shoulders once 
every week).

Say you go 3 times a week (approximately every 2 days):

Day 1: Back, biceps, abs (Monday)
Day 2: Chest, triceps, abs (Wednesday)
Day 3: Shoulders, abs, legs (Friday) 
weekend off

5 day schedule:

Day 1: Back, abs, cardio
Day 2: Chest, legs
Day 3: Abs, cardio
Day 4: Shoulders, legs, abs
Day 5: biceps, triceps, cardio
weekend off

Personally, I go to the gym 3 times per week for about 
1.5 - 2 hours because my time is limited. Also, my goals
are to maintain muscle definition, increase muscle size 
and strength. I find that this approach works very well for me.

Day 1: 4 sets of back of 10-12 reps; 
           4 sets of triceps of 12 reps; abs; 1 set of legs
Day 2: 4 sets of chest of 10-12 reps; 4 sets of biceps 
           of 12 reps, abs; 1 set of legs
Day 3: 4 sets of shoulders of 10-12 reps; 1 set of bicep/tricep 
          superset; 1 set of legs, cardio

Again I would stress the type of workout you choose 
depends on your goals. Experiment and see what works 
best for you. If you need more help I suggest you hire 
a personal trainer at your gym or a less expensive and 
equally or more effective way, would be to sign up with 
Global Fitness 

As a Global Health & Fitness (GHF) member, their 
27 experts can help you personalize these programs 
even further - customizing them to your fitness level, 
goals, time and equipment availability, special 
limitations or requests, nutrition advice, etc. 

Should you feel sore after a workout? Directly after a 
workout you shouldn't feel sore, but rejuvenated. Most 
likely you will feel sore the next day if you've pushed 
yourself or used muscles you normally don't use or 
haven't exercised for awhile. If you have a day desk job
and you do not move around a lot the next day, you will 
feel a bit sore, but you should not feel pain. To minimize 
your soreness you should warm up before undertaking 
any weight training and cool down after weight training 
and stretch between exercises. Most importantly, to 
prevent pain or extreme soreness, use proper form. 
Not feeling sore doesn't mean you didn't work out hard. 
There are many times I work out very hard and I do not 
feel any soreness.

If you are unsure of proper exercise technique, here are 
a number of books I would recommend that you read 
and refer back to ocasionally. 

Should you go 3 weeks hard and 3 weeks easy. I suggest 
you purchase The Weider System of Bodybuilding at:

They discuss many approaches to training including 
muscle confusion.
 

2. New Additions

Our Exclusive Creatine Calculator determines the amount 
of creatine that a person should use based on their sex, 
weight, finess goals and other special criteria. In addition 
our creatine calculator provides a recommendation how
it should be taken and cycling for maximum results.
 

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