Q's on Shrugs and Skinnyguy Sessions

[silverwex]

Are shrugs that important? I was doing the skinnyguy prog. session 1 today (shoulders, chest) and I had to skip these:

1) Because i dont think they are doing me much good

and

2) There are 33 sets (incl. warm ups, burnuts etc...) for day 1 - if you're meant to rest 3 mins between EACH set (thats 99mins of just rest!) how they hell do you finish day 1's excercises within 75mins (max)?

And why are you only meant to staty in the gym for no longer than 75 mins?

Thanks guys.

 

[daffydikless]

either cut down some things or reduce the rest... Its proven that anything over 90 mintues will do more harm then good, unless of course your on some "Illegal" supplement and yoru a hardcore bodybuilder. but then you wouldnt' be posting about fitness on this site.

Try to stick around 60 minutes, no matter what people say... Anything more then that will result in you getting injured, especially if your a beginner, and 9 times out of ten, if you are a beginner, working out for over 90 minutes will result in you quitting.

Find a medium.. Try a few more times and see if you can get the total routine in under 75 minutes..

If you can't,, start revamping your workout.

As i said, 90+minutes, hell even 75+minutes can result in injury, esp to beginners, and after a couple of weeks, working out that long for beginners will result in burn out.

As for shrugs.. There are numerous ways you can do these. DB, BB, sitting, standing, etc etc etc.

They work your traps, somewhat shoulders and your forearms and arms will strengthen.

and as the saying goes, work hard, but make it fun. If you hate going to the gym all the time, you aren't going to be going for very long.

 

[Duke Togo]

1.traps will get hit with deadlifts and other exercises, but i believe the require there own attention, 2 sets of shrugs once per week.

2. burnouts dont require rest periods, neither do warm ups.
you rest between your heavy regular sets, a burnout set is to do just that burn you out, example you begin with a light weight do high reps, then a heavier weight lower reps, then even heavier even lower reps e.t.c untill you fail.

3. after 60 minutes cortisol is released which is catabolic.
GH production also shuts down significantly.

 

[silverwex]

Thanks guys.

So why arent burnouts called supersets if you dont have to rest for them?

Cant i work the muscles that get worked by shrugs (traps?) with a diff excercise?

Thanks

 

[Heizen]

Originally posted by Duke Togo
3. after 60 minutes cortisol is released which is catabolic.
GH production also shuts down significantly.

I have searched google in a effort to find out more about what a catabolic is, but can't find it. Can you please explain what it is and why it is harmful?

Thanks.

 

[Duke Togo]

silverwex, because burnouts are supersets, same principle, sets without rest.

no, shrugs isolate the traps optimally.
----------------------------------------------------

Heizen, the cells degrade when catabolism occurs, its a chemical reaction caused by a splitting of acid and proteins which are then broken down into lactic acid and other waste products.

right before catabolism occurs is when your body is in peak energy production, putting your body through high energy expenditure while in a catabolic stage will impact negatively on protein synthesis (the breakdown and useage of protein cells for energy will activate) which is what you dont want when trying to gain lean mass.

 

[daffydikless]

in simpler terms, after about 60-65 minutes of intense exercising, your body needs to start recovering, resting and rebuilding.

its sort of like a boxing match or athletic outing. There is an initial adrenalin that drives you for the beginning and after a certain amount of time, it wears off.

This isn't exactly what happens, but simply speaking, its the same sort of theory. After about 60 minutes, your body wears down.

If you continue to workout for another 30-60 minutes on top of the 60 minutes you already exercised, you will most likely risk injury. And you'll also lose many of the benefits of what you did for those first 60 minutes.

Your body and muscles need to recover, if you overwork them, your not gaining anything, but increasing a risk of injury.