AboutLisa Defendis Expertise I will answer questions pertaining to weight training and aerobics.I will explain about sets,reps and pyramid training.
Experience I have worked at several well known gyms-World Gym,Golds gym.I am certified and experienced in personal training,senior fitness and aerobics.
Expert: Lisa Defendis Date: 5/15/2007 Subject: Program variety
Question QUESTION: I have a question relating to program changing vs. changing of just training principles, but staying with the same workout. Which is better for building muscle? Some people say that you should change a weight training program every 6-8 weeks. Other people say you should use different training principles for max gains. I need to gain something. I have tried different programs from a split routine 3 days/week, to what I'm on now (full body routine "undulating periodization" 3 days/week). I have been on this full body routine for over a year now. With anything I've done, I haven't really gained anything in the way of muscle (I'm still the 160-165 pounds now that I have been for the past 2 years). I've gained some in terms of strength though. What should I try next, a new program, or just use different training principles in my current workout? Why is it so hard to gain muscle? Some people think split routines are the best, and others say full body is the way to go. Some people say high volume, others say low volume. Where's the real science? It almost seems like you have to work out for 2 hours a day/6 days a week if you want to gain anything. Just look at any article on an actor who needs to gain mounds of muscle for a part in a movie. You always hear they do this brutal routine and they really gain, fast. This can't be the only way. Thanks very much for your help.
ANSWER: dave,you should change your program every 4-6 weeks.Generally it is better if you change the amount of weight that you use-go heavier,and use less repititions.Thanks,lisa
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QUESTION: I really think that my inability to really gain any muscle from my training in over a year stems from my not getting enough calories, maybe. That's what I wanted to ask your opinion of. I calculated that throughout the week Mon.-Fri. I get approximately between 2,100-2,300 calories a day. On Sat. and Sun. it may be a little bit more or less depending on eating out at restaurants or not keeping a strict eating schedule. I am a 32 year old male, weighing between 155-160 lbs. at a height of 5'-9". I calculated my BMI to be approx. 23, which I guess is good? I guess more of that fat seems to accumulate around the midsection, like most people. Should I be getting more calories per day to really gain muscle, and how much? Do I have to worry about gaining more bodyfat if I do that though? Should I bring my BMI down, but then I would have to cut calories, wouldn't I? I would really like to develop my abs to show them off, but there is that layer of fat covering them? I guess it seems like I can't do both, at least at the same time. Most people think I'm skinny, so I guess that I would really like to put on some serious muscle. Thanks for your help.
Answer Dave-try to eat 3000 -3100 calories a day,and watch your intake of fat-get most of your calories from carbohydrates and protein,buy a protein drink,they have about 200 calories and 30 grams of protein,that will help to build muscle for you. thanks, lisa
