It is always good to switch around your resistance training routine from day-to-day and month-to-month.  So I am planning a few big changes for the next three months.

Stuff I’m Changing…

1.  No more working out three times a week

Well, that’s it for now.  I know, I wish the list was longer too.  But this is a big change for me.

Why only twice a week?  Well, quite simple actually.  The best way to lose weight is to maximize the amount of calories your body burns while at rest.  The best way to maximize the number of calories your body burns while resting is to pack on muscle.  And contrary to what some people think, muscle doesn’t grow on motionless bodies and it doesn’t grow very fast either.

The more I’ve read on the effects of rest on muscle growth, the more it seems that my (and your) muscles need more than two to three days off between trips to the gym.  If your goal is to pack on more muscle, going to the gym after only two or three days off may be the worst thing you can do.  Why?  Because your body is just hitting its stride replacing connections and fibers that you messed around with the last time you hit the gym.

You guys do know how muscle grows right?  Well, for those who don’t, he is a quick lesson in very simple terms.

1. You go to the gym and move around heavy weights

2. Moving around heavy weights leads to tons of little tears in your muscle fibers

3. Your body sends in some contractors to patch up the tears.

4. As a result you end up with more muscle than you began with (but only a tiny bit more each time).

Most of us workout before our body has had a chance to get its job done.  And remember, before your body can build more muscle it has to repair what you already have.  Workout too soon and you will be shooting yourself in the foot.

Moreover, the more intense your workouts, the more damage you do.  I do VERY intense workouts, lifting weights between 85-95% of my 1rpm.

So what will I be doing?  Two workouts a week.   This will also allow me to use the third day for some cardio.  YEAH!  Anyone hear the sarcasm in that “Yeah!”  You should have.

Oh, and for those who won’t take my word for it, listen to what these websites have to say….

“Studies have estimated that for each pound of muscle that you add to your body, you burn an additional 35 to 50 calories per day. So, an extra 10 pounds of muscle will burn approximately 350 to 500 calories a day, or an extra pound of fat every 7 to 10 days, without making any other changes. In another study, researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is ‘metabolically active ‘ and burns more calories than other body tissue even when you’re not moving.”  [1]

If you have a lot of free time and want to know EXACTLY (Warning: BIG WORDS AHEAD) how muscles grow then click here. 

And more to follow…

  1. […] Here is an interesting post today onHere’s a quick excerptIt is always good to switch around your resistance training routine from day-to-day and month-to-month. So I am planning a few big changes for the next three months. Stuff I’m Changing… 1. No more working out three times a week … […]

  2. Neil says:

    Good luck with the changes! I took your advice on adding more multiple joint exercise and am enjoying that. I do a power day once a week – just squats, weighted dips, deadlifts and abs. Then I do a few days of normal lifting with some recumbent biking and little swimming mixed in. It is working really well so far.

  3. That’s good to hear Neil. I hope it keeps going well for you.

  4. Lady Rose says:

    Great information. If person wanted to work out more – would it be ok to work upper muscles and then next day work lower body muscles — then wait two days and redo it? It is more work out sessions, but shorter and but allows for the longer recovery.

    Of course I’m lucky if I get in a good walk or session on the stationary bike – I’m not ready for heavy duty weight training yet, but I do like learning about it and hope some day to take it up.

  5. […] Total Transformation has  new fitness routine and continues to build lots healthy muscles.  His post contains  alot […]

  6. health says:

    Thanks for posting this!

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