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: 12/16/2007 Subject: training
Question QUESTION: Hi, I'm 29 years male, 174 cm, 64 kg.
Beginner in bodybuilding, I go to gym 3 times per week, do 10 min. cardio (on bike) and about 45-50 min weight training. Each day I work 2 different muscles. I'm taking whey protein for 3 weeks by now, and I want to make 6 packs and to put some muscle mass. Please, any advice to achieve my goal? What should I change in my training program, or any advice will be very helpful. Thanks!
ANSWER: Hi Sase. You really didn't tell me what your training program is. You told me you lift 3 days/week, doing two body parts/day. What about exercises, sets, reps, etc.?
If you want a six pack and abs, it has more to do with your overall nutrition, not just a whey protein shack. it doesn't matter what supplements you're using or what training program you're on if your nutrition stinks.
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QUESTION: I do 3 sets with 10 rep for each muscle 10 min cardio + abdomen 4 sets 30-40 rep.
Answer Three sets of 10 reps may work for now (in fact anything a beginner does should work), but you're going to have to get out of this old approach eventually. May be alternating between periods of high, medium and low rep workouts. For instance, perform 2-3 sets of 15-20 reps for your major exercises. Next time, drop the reps and up the sets such as 4 sets of 8-10 reps. And on the third workout, drop the reps and up the sets again, such as 5-6 sets of 3-5 reps. This way you're working on muscular endurance, functional hypertrophy and relative strength all in the same cycle.
Is the 10 minutes of cardio just a stroll in the park? If it is, dump the cardio. The only time 10 minutes of cardio will be effective is if you're doing High Intensity Interval Training.
