Originally Posted by
Mr.MMA
The best type of training one can get are as follows:
Circuit training - with an emphasis to lose weight as a primary goal, and to gain mass as a secondary
Super Sets - Benefits both categories depending on which area you want to work on more
Muscle failure - There is no other better way to gain muscle mass than training the muscle to complete failure.
Most people like to do a single set on one particular exercise, rest for about 1min.- 1 1/2min. and then do another set and so on...........it's a practical way to exercise, but the 3 ways I mentioned are the best ways to train depending on your goal.
Also, it doesn't matter the AMOUNT you can lift compared to PROPER FORM. If you're not properly positioning your body in the manner you should be doing, you're not benefiting the muscle to it's full potential by assisting it with 'other' muscles.
And from my teachings, it's not useless to dedicate a day to a certain area (i.e.: today I'll do arms and shoulders, tomorrow chest and back, day after that legs and glutes, etc) BUT if you're not planning on becoming a 'lifter' anytime soon, than a full-body workout is more beneficial to you doing EVERY muscle at least 2 days a week rather than focusing on one or two areas at a time. Otherwise, you may excel in one muscle area, but lack in another....at least by doing 2 days of full body workouts you're giving it balance, and all your muscles are improving at the same rate.
I personally would suggest giving yourself a schedule similar to this:
MON - weight training
TUE - High intense cardio
WED - Weight training
THUR - High intense cardio
FRI, SAT, SUN - (either give yourself a break, or at least give yourself '1' day of 'light' weight training or cardio).
It's important to give yourself a good amount of cardio as well to improve stamina and endurance among other things. BUt too much cardio can be a mistake, no more than 25-30min. otherwise, you stop burning calories and fat; because once all the calories you've burned are gone,w hat's left to burn? 'muscle'.
And remember, what you put in your body is just as important as your training, nutrition is an extremely important area when it comes to fitness, and many disregard it when it is prob. the MOST important thing relating to self-improvement fitness-wise.
To gain mass you need to give yourself the proper nutrients and decent amount of water. At least (key word at least) 2 litres a day, but aim for 3. And you can never get enough protein, protein is the main source for the muscle to gain mass nutrition-wise, and if you don't eat or eat enough, you'll actually LOSE muscle. So give yourself a well-balanced eating style.......not diet, diets are useless; you lose a certain amount of weight after eating a certain way, and when you are done, you gain it back with ease. Eating is a 'lifestyle' and though it may be bland sometimes, you gotta make sacrifices to reach goals.
Remember, it's not the amount you lift, it's proper form to take into consideration, by taking it slow and concentrating on HOW you lift, and not HOW MUCH you can lift you'll benefit more.......take it slow and you'll someday get to benching that 400lbs. or whatever. And never do more than '3' sets and no more than 15 reps;......if you're making yourself do more than 3 sets then you're just doing repetition, and making the muscle and joints sore, you'll gain nothing but unecessary pain and stress on your muscles and benefit nothing. And if you find yourself doing more than 12-15 reps? Why? Up the weight, regardless if you only add 2-5lbs. more.
