which routine is better?

R

realworksuks

2
After reading things about overtraining and post workout nutrition my workout schedule has gotten a lot more lazy. I read that if you don't have proper post workout nutrition you actually LOSE muscle after working out?! Bah seems crazy, but I believed it.

So my previous workout routine I went to the gym 2 times per week, and 5-6 times per week I would do 100-200 push ups per days, and 100-200 crunches per day, plus the bicycle kick exercise for abs.

My new routine is that I just go to the gym 2 times per week now. I don't do any ab exercises at home I just do them at the gym for a much smaller time.

Which routine is better and why?
 
if you have a strenuous workout and neglect your post workout meal, cortisol will have its way on your body. you go into a catabolic state and losing muscle is a risk.

as for which is better, it depends on what you do at the gym those 2 times you go. it also depends on your goals, your diet ect. is your only goal getting a six pack?
 
Proteinboy said:
if you have a strenuous workout and neglect your post workout meal, cortisol will have its way on your body. you go into a catabolic state and losing muscle is a risk.

as for which is better, it depends on what you do at the gym those 2 times you go. it also depends on your goals, your diet ect. is your only goal getting a six pack?
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At the gym those two times a week I do a full body workout. My goal is to get down to about 6% body fat, my diet isn't perfect but it's getting better. A six pack would be nice, yeah.
 
the second workout is most likely better. i dont know what you do at the gym in your fullbody but if it incorporates good compound lifts, your on your way. full bodies are great.

as for your diet, it needs to be 90% on. at least. eating clean, enough protein ect will really determine if your abs show. you need to have a deficit in calories to lose the fat. i recommend a 200 deficit in your diet, eating very clean and healthy and burning an extra 200 everyday with cardio or other forms of exercise. that will give you 400 deficit calories. in a week, thats 2,800 cals. almost a pound of fat gone. oh yea and water is key to the fat burning process so DRINK UP!

good luck with all your goals. train well. eat well. rest well. be well.
 
What is wrong with. . .

Going to the gym 3X a week and doing a fullbody workout?

And what does any of this have anything to do with post workout nutrition and muscle loss?
 
I realized I forgot something very important. My two workouts were identical at the gym before and after my new routine for one thing.

The second thing is that I spread those 100-200 reps of push ups and crunches over an entire day. Also I forgot to add that I would do 500 jumping jacks and spread those out over a day. 100 in each set.

For example I would do 25 of each at 12 o clock, 30 of each at 2, 35 of each at 4, 25 at 5, 35 at 7, 25 at 8, and 50 at 11 just before bed. I wouldn't eat after after set of that though and that's what scared me away. I don't know if these smallish workouts even required post workout nutrition, do they?

Also the overtraining thing scared me off of this type of routine. I was definitely working out a lot more before.

So what do you guys think now? I forgot to mention these important details. Oh and what are compound lifts?
 
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Exercise induced cortisol varies with person to person...there's nothing really set in stone. As an example-the person who works out for 1.5 hours won't have teh same dealings with cortisol months or years down the road, so it's subjective. And as mentioned-pre/peri/post workout nutrition carry a bearing on cortisol related issue as well as intensity and volume of workouts.

RealWork...hit yer 2 fullbodys, hit a HIIT day, and spend a day with burpees, push ups, pull ups or inverted rows, sledgehammer work, etc Check out Ross's articles and Never Gymless stuff over at
 
evolution said:
Exercise induced cortisol varies with person to person...there's nothing really set in stone. As an example-the person who works out for 1.5 hours won't have teh same dealings with cortisol months or years down the road, so it's subjective. And as mentioned-pre/peri/post workout nutrition carry a bearing on cortisol related issue as well as intensity and volume of workouts.

RealWork...hit yer 2 fullbodys, hit a HIIT day, and spend a day with burpees, push ups, pull ups or inverted rows, sledgehammer work, etc Check out Ross's articles and Never Gymless stuff over at
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can you explain all the stuff about cortisol? I don't even know what cortisol is.. and what are compound lifts?
 
compound exercises are exercises that work many musclegroups at once. I think i saw a defitition of it once, where it said "a compound exercise is an exercise which involves the movement of 2 joints or more"

Example. bench press - Shoulder and elbow joint.
Squat - Knee and hip joint

Isolation example. Biceps curls - elbow joint.
Lateral rises - shoulder joint.

However, with that definition exercises like straight leg deadlifts would be isolation, since only the hip joint move. So i guess you can say exercises that work more than one musclegroup.
 
realworksuks said:
can you explain all the stuff about cortisol? I don't even know what cortisol is.. and what are compound lifts?
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I can try to tackle the cortisol issue. After a workout, your body has been seriously stressed and it will release several hormones. While growth hormone and testosterone are desireable, and help with muscle building, cortisol is the opposite, it creates catabolic conditions and can destroy muscle tissue.

That's where insulin comes in. When you finish a workout, you ideally want a simple carb combined with protein. Dextrose and whey are very quickly absorbed by your body. With this influx of sugar, insulin is released by your pancreas, and helps escort the carbs to your cells. Insulin also supresses cortisol, and you end up with a happy body.
 
Well, I personally, with my body can do and possibly benefit from tons of pressups, not sure about situps though xD. From the ages of 10-12 I did literally thousands of pressups, and the result of that is huge muscular endurance. Benefited me, but I doubt it would for many other people. Could just lead to overtraining.
 
so to answer my question.. I shouldn't really have to worry about post workout nutrition for those small "workouts" where I only do 50 pushups and 50 crunches ?
 
50pushup and 50 sit ups isn't even considered a workout in my book. Once you give your body the endurance to do such "high" reps then there is no "real" benefit reaching those numbers again.
Though to answer the question. No you do not need to worry about post workout nutrition after some push ups and sit ups. If you would like to have a post workout "Meal" anyway have a banana.
 
ok thanks for clearing that up guys.

So for post workout nutrition on my big workout days I need to have protein and insulin right? I know how to get the protein, how should I get the insulin?
 
Haha, your body will take care of that. Just give it a simple carb, dextrose is perfect, and your body will release insulin and the rest gets done for you. :D



One buck a pound, enough to last a long time, just ordered from that same company recently.
 
(Silent) said:
LMAO ohh man sorry for laughing at you but thats just to damn funny!
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hah glad you got a laugh out of that. Yeah I really don't know what dextrose is, insulin, or really any of that stuff. when I think of insulin I think of diabetes, which then makes me think sugar..? Yeah like I said I know nothing about this stuff really.
 
realworksuks said:
hah glad you got a laugh out of that. Yeah I really don't know what dextrose is, insulin, or really any of that stuff. when I think of insulin I think of diabetes, which then makes me think sugar..? Yeah like I said I know nothing about this stuff really.
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Lol Dont worry man there is nothing wrong with not knowing something. And this why there are community's such as this. So we can share out knowledge with others. So i will share my knowledge on insulin (very simply) so you can know exactly what it is:).

Whenever Glucose enters the blood stream your pancreas secretes a substance called Insulin to direct that glucose to the fat,liver,muscles and most every other cell in the body which can use it. Thus lowering your blood sugar while "feeding" your body. Thats as simple as i can explain it, none the less that gives you a decent overview on how it works and what it is.
 
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