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