Announcement

Collapse
No announcement yet.

How often you do the '5 essential movements' workout per week?

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • How often you do the '5 essential movements' workout per week?

    Age: 42
    Height: 5' 11"
    Weight: 167lbs (153lbs LBW)
    Body-fat: 7.5%

    I noticed I didn't get any stronger or able to do more reps doing the '5 essential movements' if I rested 48 hours (2 days) between workout.

    I progressively get stronger and do more reps every 3/4 days between workout.

    Is that an age factor or just basically my diet?

    I eat 1gm of protein per pound of body weight and I average 50 to 75gm of natural carbs a day with fat being 60% of my diet.

    I eat protein after workout without any carbs since I only do it within 30 to 45 minutes.

    How about you guys? How often you do the '5 essential movements' per week?
    Last edited by MrRoberts; 01-29-2012, 10:31 AM.

  • #2
    It sounds like you have worked out what your body needs. Everyone recovers differently the important thing is to listen to your body.
    Eating primal is not a diet, it is a way of life.
    PS
    Don't forget to play!

    Comment


    • #3
      recovery time is different for everyone. i think that a lot of people don't give it enough time, and you have to remember that you only improve when you're recovering from the workout, not by breaking down the muscle in and of itself.

      i lift weights monday and thursday, and hike on saturday. i'm very happy with my progress. monday is always leg day and thursdays alternate between chest & back one week, and shoulders and arms the next.

      what's interesting is that chest and back only get worked out directly once every two week, like this. the arms and shoulders day is likely more of a vanity issue, but i don't really care, i love this training split! gym time totals between 60 and 90 minutes a week, and i can get my hike in on saturdays.

      Comment


      • #4
        Thank for sharing your program and the frequency of your training.

        I am curious to see how often other PB members workout and what are their age?

        Comment


        • #5
          After training you not only have to recover from the workout on a muscular and systemic level, but then there is a time period where the actual adaptation takes place i.e. new growth. If you train before this process is complete you short circuit the whole thing. Most people are compromising their gains by training too soon and too often. In your case you found zero progress with 48 hours in between workouts. You clearly were not even done the recovery phase. I have found about once a week to work very well. The numbers go up each and every workout. Sometimes its more than a week with all of life's commitments etc. As to age I am 46. But this protocol worked very well 15 years ago too.

          Comment


          • #6
            *sigh*... I guess I have to realise that I'm 42 and allow myself more recovery time. I'll try the '5 basic essential movements' workout once a week to see if I am making any gains.

            Comment


            • #7
              Originally posted by MrRoberts View Post
              *sigh*... I guess I have to realise that I'm 42 and allow myself more recovery time. I'll try the '5 basic essential movements' workout once a week to see if I am making any gains.
              ,
              This is not a bad thing!! Your goal is to stimulate muscular growth. Nothing more, nothing less. Spend the other days doing lots of other things. I do sprints about once a week or less. When I feel really good. Other than that and the weight training, I take walks, leisurely bike rides , in warmer weather I swim, kayak, hike and just move about in general. That is it! I feel great almost everyday. I bounce out of bed in the morning like a kid would. I can handle any functional lifting or stress that may come my way in life quite easily. Isn't this the goal? To feel good and energetic so that life is enjoyable and youth is extended? Is for me. Working out is a means to an end. Don't make it the end. It'll eventually leave you feeling very empty in many ways. To enjoy it is great! I do for sure. But it's a tool in my arsenal.

              What I do is very sustainable over the long haul and that is so important. Nobody can keep up extremes indefinitely. A little bit on occasion, no problem. It's good for us. The majority of what you do should be based on being able to do it consistently without much thought or anxiety.

              Comment


              • #8
                I do them twice a week (Tuesdays and Fridays). Sometimes I think about adding a third day a week, targeting my core and building up extra core strength (probably through Pilates or some other program that's more gentle strengthening), but I haven't made a decision on that yet.

                Comment


                • #9
                  Originally posted by lexie View Post
                  I do them twice a week (Tuesdays and Fridays). Sometimes I think about adding a third day a week, targeting my core and building up extra core strength (probably through Pilates or some other program that's more gentle strengthening), but I haven't made a decision on that yet.
                  Lexie, are you going up in reps and or weights every workout with the twice weekly protocol?

                  Comment


                  • #10
                    Lexie, when I was in my twenties and early thirties, I was able to lift heavy twice a week and if it got easier I would make it more challenging instead of adding another day of training.

                    Comment


                    • #11
                      Originally posted by Forever Young View Post
                      Lexie, are you going up in reps and or weights every workout with the twice weekly protocol?
                      No. Right now, I'm still struggling to complete one circuit of the five essential movements at the easiest level that's detailed in PB Fitness. I'm not at the point yet where I can increase the weight/difficulty of the movements - I'm still having a hard time hitting the minimum numbers. This is only my second week at it, though. I'm hoping that, in another week or so, I'll be able to work towards do two circuits which Mark recommends. I'm pretty much there with Squats, so I'm going to move up on that soon, but everything else is still very hard for me.

                      My concern with adding extra for my core is that I'm not feeling like I'm getting enough work for my abs or back. While planks are good, I really don't have the upper body strength to hold them for very long - again, struggling on level one - and engaging them during the essential movements is good, but not great. I'd like to strengthen my core all around, not just my abs. I'm still waffling, but I think 10-20 minutes of basic Pilates moves once a week may help.

                      Comment


                      • #12
                        Originally posted by lexie View Post
                        No. Right now, I'm still struggling to complete one circuit of the five essential movements at the easiest level that's detailed in PB Fitness. I'm not at the point yet where I can increase the weight/difficulty of the movements - I'm still having a hard time hitting the minimum numbers. This is only my second week at it, though. I'm hoping that, in another week or so, I'll be able to work towards do two circuits which Mark recommends. I'm pretty much there with Squats, so I'm going to move up on that soon, but everything else is still very hard for me.

                        My concern with adding extra for my core is that I'm not feeling like I'm getting enough work for my abs or back. While planks are good, I really don't have the upper body strength to hold them for very long - again, struggling on level one - and engaging them during the essential movements is good, but not great. I'd like to strengthen my core all around, not just my abs. I'm still waffling, but I think 10-20 minutes of basic Pilates moves once a week may help.
                        I would add nothing at this time. If you are making no gains with what you are doing, then doing the same for a few more weeks isn't suddenly going to start working. add at least a couple more rest days in between and see what happens. You aren't recovering systemically, therefore not adapting with more strength. Instead of Tues/Fri try Tues/Sun then Fri/Wed and so on. You'll likely feel much better by the next workout and be ready to increase some things. Do all the move slowly, frequently stuff in between.

                        Comment


                        • #13
                          Yep. Sound like you need more recovery time between workout, Lexie.

                          Comment


                          • #14
                            Hope I'm not hijacking your post, I've been strength training for 18 mos. now, and finally read Mark's 5 essential movements program, I'm going to start next week after I do my self-assessment. I plan on doing it twice a week. I'm actually happy with my strength right now, but I have been going to the gym 3x per week, and the sessions were getting longer (I'll just throw in a few bicep curls, whoops, forgot the Bulgarian splits) to about 50 min. each time. My goal is to follow Mark's program just 2 times a week, and to be out of the gym in 1/2 hour each time, and to maintain my strength and muscle mass. I'm going to give it 8 weeks and see how the results compare.

                            I do have a question though, how do I figure out my goal for a particular exercise and know when I am ready to move on to the next more challenging one? For example, how do I know when I can move from body weight squats to weighted squats? I'm female, 47 y.o., 4'11", 106 lbs.

                            Comment


                            • #15
                              Originally posted by spincycle View Post
                              Hope I'm not hijacking your post, I've been strength training for 18 mos. now, and finally read Mark's 5 essential movements program, I'm going to start next week after I do my self-assessment. I plan on doing it twice a week. I'm actually happy with my strength right now, but I have been going to the gym 3x per week, and the sessions were getting longer (I'll just throw in a few bicep curls, whoops, forgot the Bulgarian splits) to about 50 min. each time. My goal is to follow Mark's program just 2 times a week, and to be out of the gym in 1/2 hour each time, and to maintain my strength and muscle mass. I'm going to give it 8 weeks and see how the results compare.

                              I do have a question though, how do I figure out my goal for a particular exercise and know when I am ready to move on to the next more challenging one? For example, how do I know when I can move from body weight squats to weighted squats? I'm female, 47 y.o., 4'11", 106 lbs.
                              As soon as you able to do 50 body-weight squats easily, hold a dumbbell in each hand and squat away. Just keep adding weight when your reps get too easy.

                              Comment

                              Working...
                              X