I was not feeling well over the last couple of weeks and Wednesday was my first day back at the gym. Everyone knows that crappy feeling after getting better from any sickness; the sore muscles, listlessness, down energy. I wanted to ease back into the gym and used the same workout for Wednesday and Friday.

So first, you need criteria for your workout and I had the above plus really I wanted to push my muscles a bit, I wanted to to get some cardio just to get my blood pumping and I wanted to stretch, all in 30 minutes or so.

Here is the workout that I have done:

5 minutes on stationary Bike or rowing.

10 minutes on Elliptical Trainer

Bench Press 1 set of 8 to failure, dropped weight for another 4 reps

Seated Row 1 set of 10 to failure (guessed the weight to use well)

One armed lateral raise  with cable 1 set of 12 for each arm

7-2-1 for Biceps (this is 7 reps going from bottom to half way up, 7 from half way up to the top, and 7 full reps

Tricep pushdowns 1 set of 10

Squats 1 set of 10

Hamstring curls 1 set of 10 heavy weight

10 minutes of stretching, stetching every muscle group a minimum of two times for 10 seconds each.

OK, so probably 35 minutes but this workout did a few things well. It stretched my muscles really well, it woke me up with cardio and I really pushed my muscles quickly. I like the workout but very quickly I am worried I will stop getting much out of it since I am not doing anything really well, I am only hitting muscles with one set and the cardio is too short.

For a general workout and improving fitness I really do think that this works best. If you are not working out or like me am getting over a bit of a cold or flu then by all means I think that this is a nice workout.

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There are a few things that you can do to gain muscle weight fast. The first thing to remember is that to gain muscle weight fast you need to take care of your diet, you need to train correctly and finally you need to rest very well so that you can make the most of those workouts.

In the last article I pointed out that most people do not use weightlifting as a form of exercise although it is critical to do this instead of just cardio to help drive up your metabolism. There are a few problems though. Most people as they try to gain muscle weight fast make the critical mistake of overtraining while also not eating and resting enough.

So lets look at the proper way for eating, resting and training to maximize gains and minimize overtraining in your quest to gain muscle weight fast. Read the rest of this entry »