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About Karen Sullivan
Expertise
Karen can help with lifting technique, muscle recovery, weight loss, body building and powerlifting. She has been certified by AFPA for the last 10 years as a Personal Trainer and has recently acquired a certification from the same agency as a Post Rehabilitative Exercise Specialist. Any recommendations or advice rendered are based on fitness information as specified by the American College of Sports Medicine and the American Fitness Professionals and Associates.

Experience

Past/Present clients
Clients include athletes training for marathons, mountain climbing and general weight loss. In addition I have clients troubled with COPD, Fibromyalgia, and Parkinsons as well as stroke rehab. She was the Strength and Conditioning coach for Williamsburg Aquatic Club, a USA Swim Team, in Williamsburg, Virginia for 3 years. Karen is presently working at Main Street Gym in Historic St. Charles, Missouri where she teaches Pilates and continues her work with clients. Her training reaches across the country with her long distance Body Restoration eTraining. Her dedication to fitness reaches into the nutritional supplementation with Shaklee products. She only works with clients who add nutritional supplementation to their training. Read more of her story on www.shaklee.net/BodyRestoration

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Weightlifting & Exercise - increase sets or days?

Expert: Karen Sullivan - 10/26/2009

Question
Dear Ms. Sullivan,

I'm a 29-year-old male in good but not great physical shape, who's been doing cardio and weight training for about a year now. My current routine is to do 30 min cardio, then lift weights, 5 more min cardio cool down, then stretch. I do this 6 days a week, alternating my weight lifting during the week between upper- and lower-body workouts. I'm currently only doing 1 set of 8-15 reps per exercise, for the sake of time.

My priority is a Men's Health-cover type of look over pure strength or size, though I'm not "sweating it" if I don't quite make December issue or anything! If I were to increase my time in the gym, though, which would be better: A) Doing three sets per exercise and hitting each muscle group twice per week, or B) doing two sets per exercise and hitting each muscle group three times per week?

Also, suppose I can't that extra time after all. Am I better off sticking to C) what I do now (1 set per exercise, hitting each muscle group three days a week), or would it be more effective to do D) 2 sets per exercise, hitting each muscle group only twice per week?

Thanks for your help and for sharing your knowledge!

Sincerely,

Eric

Answer
Dear Eric,
I vote for A! Doing 3 sets and only working each muscle group 2x a week will give you plenty of time for recovery. That is the key! Also make sure you have a food nutritional program.
You should be set. Good luck with that cover!
Karen

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