AboutJohn Izzo Expertise I can help answer any questions related to muscle development, muscle activation, fat loss, core strength, balance, spinal stability, warm-up, and proper exercise progression and execution. Most answers can be found on my website: www.standAPARTfitness.com
Please do not ask for a specific workout plan. In this field, I need to SEE you and evaluate your current physical capabilities. Answering such questions without assessing your needs and goals through a consultation would be irresponsible of me. Please be clear and concise in your questions. The more info you can give me, the more specific info I can provide.
Experience John is certified as a personal trainer through the American Council on Exercise (ACE), National Academy of Sports Medicine (NASM), National Endurance Sports Trainer Association (NESTA), and the American Fitness Professionals & Associates (AFPA). He has helped countless clients lose fat, build muscle, and improve their performance through his exercise programming and potent motivational techniques. Most of all, John continues to further his knowledge by staying abreast on fitness trends and research by attending continuing education seminars and interacting with some of the brightest minds in the business.
John's articles have been featured in Fitness Management publication, www.PTontheNet.com, www.EzineArticles.com, www.WannaBeBig.com, www.StrengthCoach.com, and www.standAPARTfitness.com.
Thank you for taking the time to answer my questions, I have a couple.
1) I have been weight training everyday for about 2 months now in a gym and I hadn't worked out since high school before this(I am 36 now). I am working upper body one day and lower body the next and work out 7 days a week. I am in good physical condition 6'5 and 203 pounds and I have been able to make huge gains in the amount of weight I work out with. Now the question, I have seen an increase in muscle mass but not a huge difference, would I see more results if I worked out only 3-4 days a week or is 7 days alright?
2) I am up to 400 pounds on leg press and my leg muscles are strong and don't have a problem with the weight. However, my knees have a serious problem with it. My left knee now constantly pops and gets painful at times. How can I continue to get the same benefit for my leg muscles and at the same time relieve the stress to my knees?
Thank you so much in advance for your help-
Jeff Lewis
Answer Okay...here is each question answered:
1.) If you want to build more muscle mass, you need to look at training volume and calorie intake. I don't think that 7 days a week is going to benefit you anymore. If you are training hard (especially if you want to build mass), then you will need to recover. This is why 4 days a week is a better choice for your workouts.
2.)Popping in joints is not a bad thing--unless pain is present. I suggest you look at a couple of things next time you leg press. First, are you pressing with the mid-foot? If the weight rolls onto your big toe (or balls of the feet), you are putting to much stress on the knees. Make sure you keep the tension on the mid-foot or heel. Second, do your hips shift during the heavy sets? If so, you will need to lessen the weight. I prefer that people perform squats over leg presses, simply because squats are more functional and "natural" for the body's joint system. If your pain persists, give the leg press, leg extension, and lunge a break (3-4 weeks) and resume when pain ceases.
