At 04:03 PM 10/09/2000 -0600, you wrote: >>Recovery from workouts takes considerable amounts of protein. I workout >>once a week with weights right now taking about 30 minutes to train. Even >>when training for a powerlifting contest I train this infrequently or less. > >Hi Dave - sounds very efficient. Would you mind sharing your 30 >minute routine (movements / sets / reps)? are you a mesomorph? any >aerobic workouts to complement your weight-training? THX, Jo Sorry about taking so long to respond. I currently train using one of the below doing one of the routines for my once a week weight workout. W/O#1: Barbell squat 15-20 reps Stiffleg deadlift 8-12 reps Wide grip upright row 10-20 reps Calf press 15-25 reps W/O#2: Close grip bench press 6-12 reps Supinated close grip cable pulldowns 6-12 reps Overhead barbell press 6-12 reps Supinated close grip barbell row 6-15 reps Weighted dips 8-20 reps Weighted hanging leg raise 12-25 reps W/O#3: Barbell squat 6-12 reps Wide grip upright barbell row 8-15 reps Dumbbell flye/press 8-12 reps Lying L flyes 10-20 reps W/O#4: Same as W/O#3 W/O#5 Barbell squat very easy as warm up 20-30 reps Barbell deadlift 6-10 reps Wide grip upright row 8-12 reps Calf press on 45 degree leg press machine 12-20 reps Start at W/O#1 and proceed. All sets are done for 1 set to failure and occasionally I do rest pause reps at the end of a set or forced reps. Occasionally static holds implemented. Rep speed is usually around 1-2 sec concentric and 2-4 sec eccentric. I don't do anything aerobic intentionally like ride a bike for 30 minutes three X's/week. I simply hike whenever I get the urge and can. For instance, I hiked 6 miles uphill last week while bow hunting. No problem going uphill as far as being winded or anything. It is so much below the intensity of my weight training sessions that it's fairly easy in comparison. The downhill is what caused discomfort because of the weight bearing being transferred to the joints & eccentric muscle work and not through muscular contraction. I don't think too many are purely meso, ecto, endo or whatever. In my experience it does not matter as long as one follows the basic principles of muscle growth. Simply put train hard enough to stimulate growth from which you can recover from and rest long enough for that growth to occur, and eat to support that growth which was stimulated. Dave