Gym hater wrote:
Thanks for the advice. So if I understand correctly I need Compound training for mass and Isolation for definition?
I do not know what squads and deadlifts are, but I assume they are done with a fittness machine. The thing is that I don't go to the Gym, I just train at home with a bench press bench and some free weights. So I understand the bench press part, and I guess I can apply the 2 warming up sets and the cooling down to my other excersises.
It does look more time consuming though, but I will give it a try. I normaly just train 15 minutes at most when I train(15x3=45 minutes), but friends of mine who go to the gym train 1,5 hours per sesion(with less results than me). I also went to the gym a few years ago, but did not get any noticable results(even though training 1,5 hours per session). Also I do not like the waiting for the machines to become available, and I don't like the music in the gym.
Nowdays my approach to getting muscles was to just train as little as possible and rest as much as possible. I do not pay much attention to my diet, but since I got the advice to eat more protein I am trying to do that(currently eating some chocolate soy dessert). But I have also read somewhere that if you maintain the same training method your muscles become lazy, so now I will try the compound training.
That sounds a lot like HIT (High Intensity Training). Heres a listing of a lot of article on it:
http://www.bodybuilding.com/fun/bbinfo. ... ITPrograms
And heres a good article just to get an overview:
Basically, its like you stated, as less as possible. However one other thing to add into that is that everything is high intensity, and very little rest for as much time as you are in there.
As for the same training method, its called "plateauing". Basically your body gets used to the demands it takes, and therefore there are no more advancements. There are no gains or loss, it just stays there. The body needs to meet new demands in order to progress, which is the reason why you need to use more weight each time you workout (or second time) that bodypart (even if it is as little as 2.5 lbs).
As for the method of training, the same applies as well. If the sets, reps, exercises, etc. stay the same for a prolonged period, you will hit a plateau, or no state of advancement.
Basically what you should do is, every 2 to 3 weeks, change your schedule. Exercise, reps, sets, etc. like I said, change it all up.