Weight training and drumming muscles

Keep in mind, and this is fact, that the muscles will grow in the resting period, and it may take a good long time between workouts, not during the training period.

IOW, don't overtrain and rest at least four days between workouts. I started lifting again after a long layoff due to a broken arm in March and have been doing one chest/back workout a week, two sets each with pre-exhaust and one bis/tris workout a week with the pre-exhaust technique and I have never seen gains like this before. I kill myself in my workouts however.

Do you guys have any reccomendations for cardio workouts besides running that you all particularly enjoy? I find the monotony of running nearly unbearable. I run for about thirty minutes a day on an eliptical machine at a gym, and even with the tv on, I'm bored outta my mind!

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Originally posted by benrand:
Keep in mind, and this is fact, that the muscles will grow in the resting period, and it may take a good long time between workouts, not during the training period.

IOW, don't overtrain and rest at least four days between workouts. I started lifting again after a long layoff due to a broken arm in March and have been doing one chest/back workout a week, two sets each with pre-exhaust and one bis/tris workout a week with the pre-exhaust technique and I have never seen gains like this before. I kill myself in my workouts however.

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<font size="2" face="Verdana, Helvetica, sans-serif">I'm going to be working out 3 times a week, every other day, so I'll get 2 days to rest. And yeah, I've been reading up a lot about it, and you're right, the growing is in the resting and the eating.

Nikk I tell you what, you can set up a regimen of light weight lifting both upper and lower body with about 3 to 4 seperate lifts(bench,tricep press, military, snatch and press behind these being examples for the upper body)same idea with lower body and run through a cycle(cycle consisting of all upper and lower lifts) 3 to 4 times doing 15 to 25 reps at each station and only breaking for 30 to 60(60 seconds more than likely by the end of the workout) seconds between each lift and you will see INCREDIBLE results in body tone,endurance, lung capacity and overall strength. It has been proven time and time again that proper weight lifting done with a focus on cardiovascular as well as strength is THE BEST for building up the heart, losing weight, and building proper mass while toning along with the endurance factor. Cannot go wrong with this workout. Take your time in getting accustomed to the workout, it takes awhile to break-in physically, go as you need to allowing your body to adjust but work towards the end goal of doing it just as I explained.

Regards Dig

I'd even go longer than 2 days. An easy way to check this is if you don't feel like working out the next workout, or if you feel run down. I would go so far to say that more rest is better than less rest, all things being equal. If you have a University close by, it might be worth a trip to read up on some scholarly work on strength building. I've found some interesting books at the local U.

I am working out with a friend who is also small and who wants to build size, and we're following the Nautilus principle of long recuperation periods and high intensity training.

He just started on this program last week, so it should be interesting to see what happens.

Arnold is a freak, and he was using steroids back in the day. What steroids do is speed up the recuperation process.

Jump rope is great for cardio if you get bored with running. It's not as hard on the knees either, it's more of a calf based exercise. Great for building coordination between hands and feet which may be helpful in regards to drumming. 15 minutes a day will get the heart racing.

Those pants are something for Simon P to consider for his next instructional video... [img]wink.gif[/img] [img]tongue.gif[/img] [img]biggrin.gif[/img]

I had been going to the gym on and off for a couple of years without really seeing any gain until I got some training/nutritional advice a few months ago from someone of similiar size to me (6'2", 160lbs {11.5 stone approx}) who had met with a trainer. After I started that I noticed a difference almost immediately. In the first month I probably gained 15lbs, and I've been plateau-ing around 175 since. I had also recently quit smoking, something I'd wanted to do for a long time, and the gym was a huge motivational factor in that. Now I can't even imagine smoking. I agree with Dazzler, in that working out can only help your overall confidence, and therefore your playing, not to mention your health.
Anyway, here's the routine and diet that I'm using. The toughest part is the diet. I'm no trainer, but it's working for me.

Day 1 - chest and biceps. Most people do chest/triceps together since you are working your tri?s when you do chest. However, since you?re already using that muscle, train one that won?t be fatigued when you get to concentrate on it. Do 3 different exercises for both your chest and biceps. Do 4 sets of each exercise. Your first set should be a light weight to warm up the muscle. Do at least 12 reps at this weight. Your 2nd set, add some more weight-do 10 reps. Your 3rd set, add more weight-do 8 reps. And your 4th set, add more weight again-do 6 reps. Then go on to the next exercise for that body part. I recommend starting with chest and then do your biceps. You can alternate them if you like.

Day 2 - legs. Now you can do your quads, hamstrings, and calves on this day, or just do 2 of the 3 (if you only do 2 of the 3, you?ll put the third when you do shoulders). Again, 4 sets, 3 different exercises.

Day 3 - Cardio, 40 mins approx on whatever machine, or take a day off.

Day 4 - back and triceps. Same thing, 4 sets, 3 different exercises for each body part.

Day 5 - shoulders (alone or with one of the leg parts...I've been doing shoulders and calves together). 4 sets, 3 different exercises for each body part.

I don?t do a lot of cardio since I?m trying to gain size, however, you should do at least 10 min. warmup on the treadmill/bike/elliptical/etc?whatever one you want to get the body warmed up. And then before you workout?STRETCH!!! The ENTIRE body. Even if you?re just working out legs that day?stretch everything. Less injury that way! After each set you do, stretch that body part. Drink PLENTY of water, at least a gallon a day. Also do abs...whatever routine you want, how ever many days you want to do them. do after your workout. I probably do abs about 4 out of the 5 days I workout.

Diet- (times approximate, depends on your schedule.)

9am B'fast - 1 egg plus 5 egg whites, and a bowl of cereal.

11am Protein shake

2pm Lunch - Either chicken breast, steak, fish etc, plus a carb of some kind. The carb should be a fist-sized portion. One of the easiest things to eat is a chicken breast in a wheat bun.

5pm Another protein shake

8pm Dinner - same as lunch really, plus a salad if you want.

At least an hour before you go to sleep, have another shake, or a protein bar. Your body needs to feed off something while you sleep.

I do this 6 days a week. On the other day I eat what I want. Because you're eating a lot you won't need to snack, and because you're trying to gain weight, you don't really have to watch what you eat, just don't go crazy!

Sorry for the short story, hope it helps!

Roy is definitely correct on the fact that diet is without question the HARDEST part of a training program. The other part that is most important (as mentioned earlier) is the rest period between workouts. I can't believe people who will do 50,000 crunches 5-7 days of the week. That does VERY little for you. Muscles MUST rest for a few days to grow.

My routine is:

Day One: Chest/Shoulders/Triceps
Day Two: Back/Biceps
Day Three: off
Day Four: Legs
Day Five: off

....then start over again, and I only do ONE hard ab workout per week. Check with most of the bodybuilder "gurus", and they'll tell you the same about abs. The protein shakes are good substitutes for small meals, and taste better these days. I use Labrada stuff (shameless plug).....good taste...in fact, the shakes are the best tasting things I have all day!!! Anyway, that's my two cents. I need to start doing stretching stuff too though so drumming (among other things) doesn't become more rigid.

Nikk,
If you have a chance, go running outdoors. That really is a great way to clear the head and to think things out.

TV is just going to numb the brain, so have a go at it outside. Best time is in the A.M. when it's cool enough. It's nice to see all the clouds,trees,birds,dogs and people. (And I live in Brooklyn)

I usually go at 8 a.m. and jog 4 miles (every other day or so). I feel so much better (physically and mentally). In fact If I don't run now, I can be a real pest. (So they say) [img]smile.gif[/img]

The last couple of days, when I got tired, I started thinking in 5/4 and playing Seven Days in my head while singing/thinking phrases while I'm jogging. That helped me through the difficult times.

It does make me thin in the upper body, and I don't use weights. That might be the next step along with a heftier diet.


Be careful with diet though. It can be hard on the kidneys if you are taking in too much protein. Need to drink a lot of water in that case to cleanse them. Think long term health..... Not quick fix...

Balance is the key I believe.

<font color="#a62a2a"><font size="1">[ May 27, 2004 10:27 PM: Message edited by: blake1 ]</font></font>

<font color="#a62a2a" size="1">[ May 27, 2004 10:28 PM: Message edited by: blake1 ]</font>