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.
Expert: John Izzo Date: 8/24/2006 Subject: Recovery
Question Thank you for your recent help to my previous question about my current weight training program. It is really helpful advice. There is one confusing thing in the industry though, that no one seems to have the right answer to, and that is related to how much recovery time you really need from one workout to the next. Some say when you are doing a full body program, 2 days a week is better than 3 days a week because of more recovery time between workouts. Others say 3 days a week is better. I was recently reading a article in Men's Health magazine that said a study was done recently to show that "the oft recommended 48 hours between workouts may not be enough time for muscles to recuperate fully." Then the next month, in the same magazine, there was an article based on a study done somewhere that said "it's o.k. to work a muscle group if it's only been 48 hours since your last workout because muscle protein synthesis only occurs up to 48 hours after your workout and then it stops." I guess this refers to the muscle building process. These 2 articles seem to contradict themselves. I've read things on the internet that said that 48 hours between workouts is not enough, especially if you are sore. Soreness means that you haven't completely healed yet. Some even say that if you don't feel sore your muscles still have tears in them and are rebuilding themselves. It seems to me, based on the research I have looked at thus far, that for maximum muscle gains, 2 days a week on a full body routine is better than 3, especially if you are training with a high intensity. It makes sense, because you grow when you are resting, not training. Am I right about all this? I'm no expert on this, that's why I am asking a real expert. Do you know of any research that supports any of this? Thanks again for all your help.
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Followup To
Question -
I have a question pertaining to gaining muscle. I am a 31 year old male and only weigh about 160 lbs. (height is 5'-9" and BMI is 22-23 percent). I have been working out on my current program since January, after switching from a program where I was working each bodypart once a week (all bodyparts split up over 3 days per week). I never did see any changes to my body with that program. I now do a full body program 3 times a week. These are the exercises I do, and usually in this order (deadlift, behind neck press, bent-over row, bench press, squat). On Monday I do 3 sets, 8-10 reps on all exercises. On Wednesday, 4 sets of 6-8 reps. On Friday, 2-3 sets of 10-12 reps. Sometimes I'll do push-ups instead of bench press, or pull-ups instead of rows. I focus on using 4 seconds on the negative portion of each exercise and 1-2 seconds on the positive (time under tension principle). I try to add weight whenever I could. The workout takes about 45 minutes. I also do cardio right after my weight workouts for only 20 minutes. I seem to be getting stronger but I haven't really gained any muscle size. I try to eat a lot of calories in a day, and take in about 1 gram of protein per pound of bodyweight. I also supplement with Creatine. Why haven't I seen any changes in my physique? I don't understand what I'm doing wrong or what I could be doing differently to really gain muscle. Is it my exercise program? I'm focusing on compound movements, which is best for mass. I also work out with a high intensity. If there's any advice you could give me as to what I could do better to really see changes it would be appreciated. Thank you very much for your time.
Answer -
YOur routine sounds very good...hmmm, the only thing to consider is are you going to failure for each set? If your intensity is high and your diet is clean, you should be putting on some mass.
Lastly, be patient...
Answer Your body doesn't neccessarily need to be sore, to indicate you had a good workout. However, it is one of the "guages" you need to know if you have recoved fully. Everyone is different depending on fitness level, nutrition, and occupation. SOme peopel have easy jobs and therefore, "rest" at their jobs. Some people eat like crap and feel "Tired or sore" all the time. Don't worry about the research. You are the only expert of YOU! If you are sore or sluggish after a day's rest...take anotehr day off. Examine your diet, eating patterns, sleep patterns, and workout frequency.
