Thursday, August 18, 2016

I'm a beginner but don't want to do whole body workouts. Can I split?

Some workout programs are better than others for your/anyone's current stage of development or goals.  The primary factor in making long term progress is using a routine that you're going to do, consistently, whether it is optimal or not.  The so so routine you will do is far better than the optimal routine you won't do.

If you don't want to do whole body workouts, don't.  If you want to repeat a 3 way split, twice per week, do it.  Just make sure you're working all of your body parts evenly/proportionally, over time.

Experiment.  Over time you'll find what works best for you, both mentally, and physically. Consistency and a continued focus on making progress will get you where you want to go.

Tuesday, August 9, 2016

How Long Should I Workout? Some Say No More than 50 Minutes.

Over time, I would experiment with different rep schemes, rep speeds, number of sets per body part, body part combinations, number of sets per workout, rest between sets etc..  Some combinations will result in longer workouts than others. Give each little experiment a couple of months to really see what the results are going to be.  There is really no reason to rush the process.

Wednesday, August 3, 2016

I am having hernia surgery. How can I keep my size and strength?

First, always follow your doctors instructions.  He or she will know more about your unique situation than anyone here on the forums.

That said, you will lose size and strength.  It is just one of the side effects of forced inactivity.

Once you do come back, start slow and increase volume and intensity very conservatively.  It makes no sense to "re-injure" yourself just because you're impatient.  You will find that you can get back to previous strength and size levels more easily than it took to get their in the first place.  Some research shows that this is due to increases in muscle cell nuclei from previous hard training.

Also, bearing in mind my first caveat about following doctor's orders, light band and dumbbell work should be doable throughout your recovery, so long as you are careful not to induce inter-thoracic pressure.  No bearing down or straining.

Good luck