AboutRich Ruffing Expertise I can answer to questions to all aspects of exercise: strength training, flexibility, cardiovascular, body composition, etc.. The questions can be general or they can be more specific or individualized. I can help you with workout design, exercise selection, recovery methods and any other aspects that are part of your program. Visit my website, www.richruffing.com, for more information.
Experience I have been training since 2000, working in health clubs and studios and working with a variety of clients.
Education/Credentials I have a Bachelors Degree in Sports Biology and am certified by the National Strength and Conditioning Association. Currently, I am working towards my licensure as a massage therapist.
Expert: Rich Ruffing Date: 7/8/2007 Subject: Work Out Regiment
Question Here is some info about me before I go onto my question.
20 Year Old Male
5"11 155lbs
fairly slim body frame
Sports Play: Basketball, sometimes cornerback in Football
Interested in putting on muscle
When I was exercising at a gym for about a month before I moved to college I had a couple personal training sessions. It did help me learn more about fitness and form a general exercize regiment. I do chest-triceps-upper abs one day, back-biceps-lower abs second day, and lower body the third day a week. I was given a lot of exercises to do(many of which don't have the same machines to do or remember) of 3 sets and 12 reps each. My questions are as follows
1) When should I lower my reps and increase the weight?
2) For each muscle group how many different exercises should I be doing? As an example when you do a shoulder press where you press weights directly vertical is it still necessary to do other shoulder exercises?
3) I mostly do machines and a little barbell weights. Is there a guide somewhere online that I could look at for ideas on other exercises I can do?
Answer Hi Rob. Let me answer your questions.
1)Most people adapt to a set/rep scheme within 3-4 weeks. More advanced trainees may adapt in as little as two weeks.
2)I'm a big believer in compound exercises, exercises that give you the biggest "bang for you buck". They will involve multiple muscle groups and recruit a higher amount of motor units than single joint or isolation exercises. Pull up, press, squat, deadlift, single-leg and core exercises and their variations should make up the bulk of your workouts. So 1-2 exercises per body part is my recommendation.
3)I have not come across any one guide that I use to expand my exercise library. Some of the sites that I do follow regularly, such as elitefts.com and testosterone.net, are always good to find different exercises to provide some variety to your training. Also, check out my blog, www.richruffing.blogspot.com. I'll usually post a new "exercise of the week".
