new routine, and protine times....

[lxorl]

my question is two parts...

first , i altered my work out to allow more time for cardio.... For each day/body part I am now doing 2-3 exercises, but extending the sets to between 4-7 low reps to burn out on the last couple of sets.... when im done the workout, i feel like i could still do a bit more.. But the next day I am nice and sore..... Is the soreness a good indication of progress and response to the change in the work out?

second, i have read this somewhere, but can someone explain the action time on protine sources... what i mean is whey protine is quick acting, so its good right after a work out.... I believe egg whites are slower acting so they are good for bed time... can anyone elaborate on this??

[goliath.jr]

Here is what I do:
4 Exercises for each group
4 sets for each muscle group
Stay between 6-8 reps.

For example:
Arm day -
Straight BB curls - 4 sets of 6-8 reps w/ 1 warm up set at 12 reps
Hammer Curls - 4 sets of 6-8 reps
French Press superset with Close-grip Bench done w/ an easy curl bar. 4 sets of 6-8 on the french press/superset to failure on close grip bench.
Triceps Press downs 4 sets of 8-10 reps

Usually before I start my last exercise, I'll drink my protein shake w/75g dextrose and 50g pro.

This may not work for you, but it works for me.

[lxorl]

Originally posted by goliath.jr
Here is what I do:
4 Exercises for each group
4 sets for each muscle group
Stay between 6-8 reps.

For example:
Arm day -
Straight BB curls - 4 sets of 6-8 reps w/ 1 warm up set at 12 reps
Hammer Curls - 4 sets of 6-8 reps
French Press superset with Close-grip Bench done w/ an easy curl bar. 4 sets of 6-8 on the french press/superset to failure on close grip bench.
Triceps Press downs 4 sets of 8-10 reps

Usually before I start my last exercise, I'll drink my protein shake w/75g dextrose and 50g pro.

This may not work for you, but it works for me.

Thanks i appreciate the look at your routine... but i was more wondering if the soreness the next day is a sign that i got an adequate work out even though at the end of my work out i feel like i should have done more?

[goliath.jr]

Soreness is not an adequate way to judge a workout, no.

[painintheazz]

Originally posted by lxorl
Thanks i appreciate the look at your routine... but i was more wondering if the soreness the next day is a sign that i got an adequate work out even though at the end of my work out i feel like i should have done more?

I think the soreness the next day is a good sign. I would experiment with your workouts a little. It is a very fine line between overtraining and just enough. The only way you can tell is try it. Let your body tell you what it is doing.

Pain

[jack hust]

soreness does not = ant better of a workout =i never get sore

[lxorl]

Originally posted by jack hust
soreness does not = ant better of a workout =i never get sore

I normally dont get sore either. that is why I am asking.... is the shock of a new routine causing my muscles to get sore?

[goliath.jr]

Originally posted by lxorl
I normally dont get sore either. that is why I am asking.... is the shock of a new routine causing my muscles to get sore?

Yes - but it does not necessarily mean that your new routine is better than the old one. Sometimes I get sore for no apparent reason, no change in routine, weight is the same...

[painintheazz]

Originally posted by jack hust
soreness does not = ant better of a workout =i never get sore

Do you switch up your routines a lot, or do you do the same things?

Pain

[lxorl]

Originally posted by painintheazz
Do you switch up your routines a lot, or do you do the same things?

Pain

i try and switch it up often... the main reason i was asking is because im trying to make more time for cardio, so i have tried to cut my lifting time down.... by doing more sets but only 2 exercises per muscle..... when i am done i feel like i should be doing more.... but the following day i feel like what i have done was actually worth while....

[painintheazz]

Originally posted by lxorl
i try and switch it up often... the main reason i was asking is because im trying to make more time for cardio, so i have tried to cut my lifting time down.... by doing more sets but only 2 exercises per muscle..... when i am done i feel like i should be doing more.... but the following day i feel like what i have done was actually worth while....

Personally I have noticed the best gains by changing up what I do, I vary the exercies that I do (or at least the order that I do them in) almost every time I step into the gym. I have also experimented with rest times, personally I get the best pump out of 60 - 90max rests in between sets. I constanlty change things, why let your body get used to something and stop growing!! IMO I think the recent change in your program will be good for you. The more sets but only 2 exercises while is not "normal or good" by most peoples feelings I think the shock that it will give to your muscles will be good, infact maybe your body will like that better than the "normal" 4 exercises most do. Everyones body is different what you read by Dorian Yates in Flex might not work for you or anyone but Dorian.......... Take the time to learn your body.

Pain

[goliath.jr]

Originally posted by painintheazz
Take the time to learn your body.

Exactly bro. Everyone is different. Harldy any of my friends use the same rep/set scheme I do, but I have just had to take the time to find out what works best for me. I don't think this point can be stressed enough.