7 or 8 sets a day, to failure, every half hour / hour or so...

[Engage]

I have a small collection of dumbbells and just kinda pop off a few reps between 'chores' and books or whenever I'm bored. Usually to muscle failure... so I guess its not 'Greasing the Groove'. Also, I do all kinds of exercises, shoulders, chest, legs, etc, but try to focus on one area a day as the recovery is pretty extensive.


Is there a problem with this?

Really don't know what I'm doing, but I've lost about 12 pounds in 2 1/2 weeks. Over 35 yrs old so I'm quite pleased with myself but wondering if I'm heading for trouble. Or wasting my time...

PS, not a recreational drug user, just enjoying the blue light vibe.

 

[Maya]

^what is your diet like? 12 lbs in 2 1/2 weeks is quite a big loss for a short time, and the best I can think of isit may be also related to your food intake.

 

[Engage]

An egg and small coffee with milk in the morning, medium sized salad or veggies with small portion chicken breast at night. Water throughout.

Mainly wondering if I'll eventually damage my CNS or risk a strain or muscle injury...from working out throughout the day.

I'll add more food when I get nearer my ideal weight, 180-ish(?)...for a 6 foot guy.

I like the svelte look.
But, with a little muscle.

 

[Foreigner]

Why would it damage your CNS?

As long as you only focus on one muscle group per day I don't see the problem. Just make sure you have a rest day or two interspersed in there so that there a chance for total body recovery.

 

[Engage]

What is this 'total body recovery?'

Just getting into this but... had heard that overworking a 'neuro muscular' group damages both the muscle (which repairs quickly) and the overworked neurons (that repair more slowly).

I dunno.


Have a feeling of dread that I'm wasting my precious free time posting questions to the wrong ...oh never GD mind. Haha. Jeez, the internet. What a time sink.


Anyways, guess I'll just pay more attention to my BODY...and take it slow. I.e. get offline and focus on body. Okay thanks for the 'communication ' and knowledge, guize!

No book or forum beats in-person communication.

 

[:^)]

CNS fatigue is one of those things that applies to very few people and ends up getting thrown around as if it a danger pertinent to everybody. You are at no risk of CNS fatigue unless you spend hours every day doing high intensity exercise, if even then.

 

[Engage]

Thanks.

Have recently slowed down...just doing the regular 3 sets of 8-14... with a day or two between...kinda. Work oyt a little on 'off' days...

Weight has stabilized. I'm in this for the long haul! Slow and steady...lots of changes.

Whatever keeps it fresh and fun. Thanks for the advice about CNS fatigue.

 

[ilikestims]

CNS fatigue is one of those things that applies to very few people and ends up getting thrown around as if it a danger pertinent to everybody. You are at no risk of CNS fatigue unless you spend hours every day doing high intensity exercise, if even then.

Source? Not buying this. Lift heavy weights via compound exercise 3x a week at, say, 80% near your max, and CNS fatigue will approach. Been there, done that.

 

[LeSmileyDash]

Since you do not know what you are doing i will give you basic key advice coming from my own experience. Weight training is not a joke.
I train at home as well(adjustable bench, multiple bars and adjustable dumbells) and have gathered all the information i know from experience.
Even though you are training to lose weight at the moment, these things are still important in the long run. Training for bodybuilding is the same, you just eat a lot more and might use supplements(whey).

-Make sure you have a deload week every 4-6 weeks of training(training with 50% of the weights you used the week before). If you don't you won't be able to keep adding weight over time and WILL overtrain.
-Switch out your excercises every 8-12 weeks(after 2 deloads).(mix of 1-2 compound and 1-2 isolation excercises/muscle group is more then enough ~ so a total of 8-16sets/muscle)
-Change rep range and/or tempo between deloads.(e.g. 8-10 reps with a slower tempo for 1 period and 4-6 reps with a faster tempo the other period). This will allow you to train for strenght and hypertrophy. You can't train exclusivly for each of these. If you focus lower range more you will train more for strenght in the long run, focus higher range and you will train more for hypertrophy. Read up on Periodization.
-Do not train to failure all the time. Focus on FORM to avoid injuries in the long run. You're on your own so noone will be informing you if you have a bad excecution, your form needs to be perfect.
-Make sure you progressively keep adding weight.
-Use some kind of note thingy to hold track of your progress.
-And last i would advice you to get a bench and a bar to put on your wall. From your post it looks like you aren't training your back. The bench is for compound excercises for chest/triceps. Also a squat rack wouldn't be a bad idea.

PM me if you need more advice.

 

[Deleted member 210577]

I would get some compound exercises in there: Bench Press, Squat, Dead lift, Overhead Press, Upright Row. And some chin ups and pull ups.

 

[flyhighk]

-Make sure you have a deload week every 4-6 weeks of training(training with 50% of the weights you used the week before). If you don't you won't be able to keep adding weight over time and WILL overtrain.

You shouldn't deload if you don't feel the need to.

I have a small collection of dumbbells and just kinda pop off a few reps between 'chores' and books or whenever I'm bored. Usually to muscle failure... so I guess its not 'Greasing the Groove'. Also, I do all kinds of exercises, shoulders, chest, legs, etc, but try to focus on one area a day as the recovery is pretty extensive.
Is there a problem with this?

No problem, unless you're having joint pain or constant soreness.

Mainly wondering if I'll eventually damage my CNS or risk a strain or muscle injury...from working out throughout the day.

Just getting into this but... had heard that overworking a 'neuro muscular' group damages both the muscle (which repairs quickly) and the overworked neurons (that repair more slowly).

Don't worry, your body will tell you (pain, etc) if you're overworking a muscle group.

An egg and small coffee with milk in the morning, medium sized salad or veggies with small portion chicken breast at night. Water throughout.

You may wanna up your protein and fat intake, and eat more variety, to avoid any nutrient deficiency.

IMO you're just overworrying.

 

[LeSmileyDash]

You shouldn't deload if you don't feel the need to.

You're right. But not everyone gets that feeling on time which is why i didn't say that

Noone ever told me about it before and i never had the "feeling" to do it either and so it led to overtraining, thinking i had hit plateau or wasn't training/eating enough.

In the OP's case, training every time to failure for an unlimited period is just calling for overtraining isn't it ?

Better be safe than sorry and make them a part of your training routine, even if you don't feel the need to, don't experience joint soreness/muscle pain and whatnot.

 

[Engage]

Thanks for the advice you all.

Yeah, so since the op, I've changed everything.

Bought a deltech linear bearing smith machine ( still using dumb bells though. Smith is just for calves and legs ) and am pretty much taking it slooow. Then, slow I g down from there.

As in: one day 'to failure'...two days off. Or two days very light workout. Maybe one with cardio.

Not sure if I said this but this is the first time working out in about 6 + years. I was 208, miserable, sleep apnea, fat, smelly, etc, now 187. I kinda fluctuate from 195 to 185.


As far as workouts, I'm doing more 'regular' sets. 4-20 r / 3-10 s.

The same per workout day but thought the week I'm mixing up 'strength'...'hypertrophy'...'20+ rep endurance' ...etc.

Sometimes *very* slow tempo ( 7 sec per rep ) sometimes faster. Etc.

Keeping it 'fresh.' Keeping my body guessing. Etc.

I'm having fun.
Just learned you shouldn't go 'to muscle failure' every time. Whoops!

I look better than I have in years. In 6+ years as a matter of fact. But, it can all be taken away in a week if I'm not careful.

Some of this is from stopping coffee consumption ( a pot a day, no food all day, then gorging like a fucking ravenous boar all night ) and unplugging the ol PC from the high speed. Now is just a jukebox, basically. No intetnet speed at all.

Cannot tell you how important that last one was ( embarrassingly hard, too. More like a drug than I ever would've guessed ). Thank goodness I have this phone. But seriously, it was the mist important part if me losing 20 pounds in a month, and so far keeping it off.

Like waking up... and finding the house on fire.


Anyways, thanks.

My goal is, in 2 months, 176lbs (like when I was 18-28!! ) and somewhat 'ripped.' I'd like to be able to jog a whole mile. Which I haven't done so since I was in the Army...15? years ago.

Method? Super scientific formula for accomplishing the goal??


Work out hard, eat right, HAVE FUN!!




Wish me luck!

 

[flyhighk]

Weight loss can only happen if you're in a caloric deficit. So I suggest you calculate your total daily energy expenditure, and decrease the number you get by 750. So if your TDEE is 3000 calories, eat 2250 calories per day(just an example). If you do this correctly, you should lose around 6lbs a month. It would be a good idea to determine your daily caloric goal every month, because your TDEE decreases when you lose weight.

 

[Engage]

Arggggh.

I know what you're saying but....goddamn I hate the obsessive math involved with counting calories and also...I dunno...it just seems haphazard as I'm not sure you can ever really get an accurate reading on calories spent per day. Even though you can fairly accurately calculate calories consumed.

So far, what's been working for me is eating really light and working out until I see the pounds drop.

Once list 4 lbs in 3 hours sitting in the bath. But, I hear that's not healthy.

Even though boxers and mma guys do it, I am told. At any rate, 6 lbs a month seems pretty slow. Right? I've read elsewhere that 4 a week is do-able.

I wanna be skinny and ripped in 2 months. Down to a good 187-185 weight right now. And, GAINING strength and muscle as I lost that weight! Something the meatheads a various bodybuilding forums said was impossible.

"You can't gain muscle and lose weight at the same time!"

"Watch me."

 

[flyhighk]

You're right you can't get an accurate reading on calories spent per day, but you can estimate them. It may be off by 200 calories, but at least you have numbers to work with.

You can't gain muscle and lose fat at the same time unless you haven't exercised in a long time, or are on drugs. And losing 4lbs a week would be possible, but very unhealthy and unsustainable. You would have to be in a daily caloric deficit of 2000 calories.

 

[Engage]

Yeah, I mean they were just telling me it's impossible. Period.

"You can't lose weight and gain muscle. You have to consume a calorie surplus!"

Which I still think is nonsense. On / off drugs, little / lot of exercise.

It can be done.

And of course, all weight loss is 'unsustainable' ...by its very nature, right?




Anyways, 10 pounds to go...

 

[Shamemee2]

overworking your muscles? maybe. are you sore after working your muscle until exhaustion 5 times in as short a time as possible? If not, than you have already over worked that muscle and you should spend time inflaming another muscle in its wake. turn and burn