Weightlifting question

helper1112

Hi there...

I am wondering if I am doing the best I can with my workouts. First, I usually eat a 20g protein bar at most 20 minutes before I work out. Is this a good or bad thing? My next question is, after doing a set of 6-10 reps depending on the exercise, I will stretch the muscles I am working before I do my next set, is this good or bad?

Thanks for any advice..

Toddrific

You should do warmup sets before you do your work sets. Stretch after warmup but prior to work.

suzzann666

What are your goals?? Weight loss, building up muscle...Usually it's good to have a small meal about an hour before your workout, something that will help fuel you through it. I like cereal and a hard boiled egg. Protein is good after you finish your workout, to help repair your muscles. Light stretching/warm up before you begin is good to get blood flowing, loosen up, etc. If I was doing 10 reps, I would add more weight, if I was trying to build more muscle. Rest between sets; I usually do 3-5 sets, depending on how the muscles are feeling. Make sure to have good solid form. After your workout is complete you can do some longer static stretching. Hope this helps get you going. Good luck.

wellbert

Save the static stretches until AFTER you are done.
Do dynamic stretches first.

For example, before a squat, do some air squats. Circle your arms forward and back before shoulder work, etc.

I take BCAA before a workout, and usually eat 2 hours earlier.

meshashesha2012

modern research is stating that thebest type of stretching to do before a workout is dynamic rather than traditional static stretching. dynamic stretching will help reduce muscle soreness and also serves to warm up the muscle rather than just stretching it

also it's recommended to not stretch between sets when you're lifting because it's counterproductive. you're basically lengthing the muscle that you just worked hard to contract. pl us i think i read something that how the muscle interprets a stretch is to shut the muscle down from contracting for a certain amount of time. so if you're stretching your upper back between sets of lat pull down, you're just making it so that the smaller muscles involved in the exercise (biceps, shoulders) take over more than the lat


dynamic stretching
http://www.fitday.com/fitness-articles/fitness/stretching/benefits-of-dynamic-stretching-in-overall-fitness.html

helper1112

Thank you for the information. I am working on bulking up at this time. I will stop doing the stretches inbetween, did not realize that was a bad thing. I do a full body routine. I have been doing the warm up that I used in 30 day shred week 1. Which consisted of arm crosses, arm circles, jumping jacks, core rotation and knee rotation. I do the following for my works outs..

Work out 1:

squat with a dumbbell press
tricep extenstions
leg lifts
bench press
lat pull down
calf raise
concentration curl
situps

Work out 2:

pushups
dumbbell side raise
fly machine
leg lifts
seat row
calf raise
dumbbell curl
leg lifts

I alternate these 3 times a week. Off days I walk or may do Tae bo or other cardio.
After the work out I do quad stretch, calf stretch, ham string stretches, shoulder stretch, and now will add bicep, chest, tricep, and back stretch. Are there any good sites with the best stretches for these areas.

Are there better dynamic stretches I should be doing? Is the eating a 20g protein bar good a half hour before my work out? I do a 32g protein shake after a work out and some times on off days. What are some of the better static stretches I should be doing?

Thanks again for all the help...

suzzann666

I'd throw some deadlifts into one of those workouts. As for static stretching, I just make sure to cover every part that I've worked out on in the past couple of days, especially the hamstrings.

myak623

Since you are working out 3 days a week and trying to get in a full body workout each time, I'd look at StrongLifts 5x5. www.stronglifts.com

I don't know what your diary looks like, but if you are getting sufficient protein throughout the day, there really isn't a need for a protein right before your workout or immediately after. It certainly won't hurt anything, but not necessary if, like I said, protein is sufficient through regular meals.

jcr85

Your program looks a little strange to me. Are you only doing 1 set for each lift? Most full body routines I have seen have been something along the lines of 2 sets of 8-12 reps hitting each muscle group back to back moving from the larger muscle groups to the smaller ones. For example legs then chest then back then shoulders then arms then calves.

JaySpice

bump to read later

helper1112

I do 3 sets of 6 to 8 reps heavy weight, and I work from large to small, I just did not list them in order, just as I remembered them. Sometimes it sucks getting old... LOL

kdeaux1959

Hi there...

I am wondering if I am doing the best I can with my workouts. First, I usually eat a 20g protein bar at most 20 minutes before I work out. Is this a good or bad thing? My next question is, after doing a set of 6-10 reps depending on the exercise, I will stretch the muscles I am working before I do my next set, is this good or bad?

Thanks for any advice..

I am no expert. Probably the most common advice on the nutrition aspect is carbs (for energy) before and protein (for muscle recovery) after the workout... Food is better than bars but I do use the bars as well...

mustgetmuscles1

You could read this article on post workout window of opportunity and decide for yourself how you feel about it. Personally I think its a myth but there is really so much bad info out there.

http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/the_top_10_post_workout_nutrition_myths

Find a workout program that is already proven to work. the 5x5 is a good one but there are others. No sense in making one up on your own when there are so many already available. Give it at least a few weeks before you decide if it works or not.

I eat about an hour before the gym and that is not much. Usually just some kind of bar or snack. I warm up before a workout and stretch after. I was always told to never stretch cold muscles. Always do some warm up first. Not any source on that though.

LabRat529

Hi there...

I am wondering if I am doing the best I can with my workouts. First, I usually eat a 20g protein bar at most 20 minutes before I work out. Is this a good or bad thing? My next question is, after doing a set of 6-10 reps depending on the exercise, I will stretch the muscles I am working before I do my next set, is this good or bad?

Thanks for any advice..

I'm not an expert, but I usually don't eat right before my work out, because if I push hard (and I do push hard), I'll feel nauseous. Everyone is different though, so if eating before is working for you, stick with it.

Same goes with stretching... I don't think it's bad to stretch between exercises. I sometimes do if I'm really tight. I ALWAYS stretch before my work out though. And I always stretch after. I regret it if I don't.