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  1. #26
    M&S Elite Member Tatooed Lifter's Avatar
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    Quote Originally Posted by ocshannon View Post
    I LOVE Doug's workout. However, I do have a couple of questions.
    1. I am EXTREMELY sore. I have completed week one, and am heading into week 2. should I cut back on intensity/reps/etc...? Stay the same? Can I injure my muscles being this sore?

    2. Is it okay to do the cardio on the days in between my strength training, rather than on the same day? I have been reading a lot regarding when the ideal time is for cardio. If it is best to do it immediately after than I would rather, but I am enjoying the routine of waking up early and heading to the gym every single day.

    Thanks so much for a great workout plan that I really enjoy!

    ~Shannon
    First off Welcome to the forum

    Are you new to working out? If so that may explain the extream sorness or maybe overdoing it if new to working out. It may take some time for your body to get used to the exercises.

    I believe that doing cardio right after lifting is good as you have depleated Glycogen (? spelling) and you are more likely to burn off fat and cardio in the am before a meal is also good as it jump starts your metabo for the day but if you want you can do cardio on your off days a lot of people do it.


    Best I can do

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    Tatooed Lifter Age 39~feel much younger
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    In the fight on my life, against Mother Nature,Father Time,Evil Step Sister Genetics

  2. #27
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    Default too funny

    This is the workout I've been following for about 8 weeks now! It's great, hard at first, but now it's to easy!

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    When I'm done with the nine weeks and need to switch the exercises. how should I go about that. should i look in the database here and search for exercises that are similar?

  4. #29
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Janicki View Post
    When I'm done with the nine weeks and need to switch the exercises. how should I go about that. should i look in the database here and search for exercises that are similar?
    Hi welcome to the forum.

    Yes you can change the exercises

    You dont give any information on how you got on with the routine?
    Doug

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    Default Ciao! ... and a question ... :)

    Ciao everyone! Great site! I have been spreading the word about it.

    I just joined the forum after having visited this site and found Doug's workout. In fact, I'm in week 2 of the workout and just found some information on the Internet that caused me to post today.

    I'm confused, as I normally start the Super Toning Training Routine by doing the interval training part first. Even before starting this routine I always started my workout with cardio and fat burning exercises such as treadmill and the like. However, tonight I found on the Internet a number of sites that claim interval training should not precede resistance training.

    I have been struggling to get some belly fat off of me and recently learned about interval training. Now I don't know if I have been doing it all wrong by starting my workouts with it.

    Look forward to everyone's input.

    A presto!

  6. #31
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Aestus View Post
    Ciao everyone! Great site! I have been spreading the word about it.

    I just joined the forum after having visited this site and found Doug's workout. In fact, I'm in week 2 of the workout and just found some information on the Internet that caused me to post today.

    I'm confused, as I normally start the Super Toning Training Routine by doing the interval training part first. Even before starting this routine I always started my workout with cardio and fat burning exercises such as treadmill and the like. However, tonight I found on the Internet a number of sites that claim interval training should not precede resistance training.

    I have been struggling to get some belly fat off of me and recently learned about interval training. Now I don't know if I have been doing it all wrong by starting my workouts with it.

    Look forward to everyone's input.

    A presto!
    Hi, Perform the resistance training part first before the cardio. Or perform the cardio on non weight training days.
    Doug

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    Default new to this

    well doug I'm kind of new to this so what do you mean by how i got on with the routine?,.I have started the routine and it is amazing, if thats what you were looking for.. another question though. can I be cutting my calories while I'm on this program because there is some fat i would like to lose also? or what do you recommend?

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    Default Thanks for your workout plan

    Hi Doug,

    Thanks for your workout plan.
    will try it out today.

  9. #34
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    Hi Doug,

    Back with questions .
    I'm finishing the first 9 weeks and i'm looking for new exercises now. Mainly i look for something similar but also look at the type of exercise, if is isolation or compound. I've notice two things about the legs exeercise: 1. only two types of exercises per group muscles (for arms there are three); 2. most of the exercises are isolated. Now questions:
    is it too much if i go for 3 exercises for each type of muscle (quadriceps, hamstrings, glutes, calves)? Also, what's better, isolated or compound? I read somewhere that the ration should be 1 to 3 or 2 to 3............why? Is there any purpose?
    Thanks,
    Ioana.

  10. #35
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    Doug, just have to say THANKS! I'm going into my 4th week and I feel great. I have lost some inches and my pants are baggy! Haven't felt this good in years.

  11. #36
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    Default Newbie with questions

    Hi - just wanted to introduce myself - I'm new here and new to training! After a week or so of floundering around at the gym, just kind of haphazardly doing whatever equipment looked interesting, I decided that I needed a plan, which is what brought me here.

    I'm not overweight, just "out of shape" and in need of toning. For this workout, I started doing just two sets since I'm a beginner, but decided that I could handle 3, so that's what I'm doing. I hope that's OK?

    Also, we are only supposed to do ONE workout per day, right? Like, legs one day, abs another, arms another...right? Or are we supposed to do all 3 each time? I do my cardio on the days in between.

    The resistance part of the workout takes me approx. 30 min. Does that seem about right?

    TIA!

    Rachel / applecake33

  12. #37
    Just joined M&S fitnessfanatic's Avatar
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    Default New and excited!

    Hi, I'm new to this forum and I was checking out the workouts and came across this one. I'm soooo excited. I love challenges and I love workouts that don't stay the same. Sadly, I've put on too much weight since last summer and I've been up and down 5 lbs. I'm sick of being a yo-yo and want to burn off this nasty fat and build my muscle strength. I would love to lose a minimum of 13 lbs. Is it possible to lose that in 9 weeks? I am starting this new routine on Monday...I am keeping a food journal and a workout journal. So I just want to say thank you Doug for this routine...can't wait to begin!!!

  13. #38
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by fitnessfanatic View Post
    Hi, I'm new to this forum and I was checking out the workouts and came across this one. I'm soooo excited. I love challenges and I love workouts that don't stay the same. Sadly, I've put on too much weight since last summer and I've been up and down 5 lbs. I'm sick of being a yo-yo and want to burn off this nasty fat and build my muscle strength. I would love to lose a minimum of 13 lbs. Is it possible to lose that in 9 weeks? I am starting this new routine on Monday...I am keeping a food journal and a workout journal. So I just want to say thank you Doug for this routine...can't wait to begin!!!
    Hi, hope you like the routine,

    Anything your not sure of, or have any questions they post them up, good luck
    Doug

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  14. #39
    Just joined M&S fitnessfanatic's Avatar
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    Quote Originally Posted by Doug View Post
    Hi, hope you like the routine,

    Anything your not sure of, or have any questions they post them up, good luck
    Thank you...I will
    My Goal: Want to lose no less than 13 lbs!! Tone up and never give-up!

  15. #40
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    Default Nutrition to assist the program

    Quote Originally Posted by Damien View Post
    Ladies, if you're looking for a good routine to tone your entire body then check this out:

    The Super Toning Training Routine

    Doug covers every angle with this routine. If you have any questions about it, post them here.

    Enjoy!
    I've been doing this routine for about 4 weeks and love it!!

    Recently I decided to journal my food to see how well I was eating in terms of PCF Ratios. I chose to do 30/50/20 (is this right for my goal??) see below.

    *I am 5'6"
    *145 lbs
    *BF% is appx 25%
    *I am a pretty active person, but work in an office during the week which inhibits my daily activity level. (Maybe a walk at lunch is all I can do)
    *I am looking to drop fat and gain/tone muscle.

    I've got a few questions:

    - The last few days, I've been experiencing headaches and fatigue in the afternoon. I've been pretty close (just under/over) to the ratio each meal (split into 6 as Doug said to do) Am I doing it right?

    - 6 meals is a lot and I find myself having to eat just before bed, which I always thought you should not eat 2 hours before. Should the ratio really be split evenly over 6 meals? Or should I be eating higher PCF during my main meals and smaller PCF ratios during my snacks? In that case, a protein shake would probably suffice prior to bed.

    - In Doug's article "How to Create a Bodybuilding Diet", he suggests to cut fat in the post workout meal. Do I increase fat in the other meals to reach my goal?

    Anyone's help would be greatly appreciated!!
    Thanks so much!
    Gayle

  16. #41
    Regular Poster LaoiseOD's Avatar
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    Default question??

    hi doug!
    that is a seriously intense workout and the thing is i dnt think i can be that disciplined and i dont think i can dedicate that much of my time to that workout (as i am a student). the 3 day toning workout

    http://www.muscleandstrength.com/wor...g-workout.html

    would you reccommend that for women?? for fat loss and toning?
    Kindest Regards,
    LaoiseOD

  17. #42
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by LaoiseOD View Post
    hi doug!
    that is a seriously intense workout and the thing is i dnt think i can be that disciplined and i dont think i can dedicate that much of my time to that workout (as i am a student). the 3 day toning workout

    http://www.muscleandstrength.com/wor...g-workout.html

    would you reccommend that for women?? for fat loss and toning?
    Kindest Regards,
    LaoiseOD
    Hi welcome to the forum.

    That routine is made for, and used by lots of women who have recieved great results from the routine. It doesnt take a great amount of time to complete, and spending a bit of time away from studying is good for the brain..
    Doug

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    Default Confused on what to do after week 3..

    Quote Originally Posted by Damien View Post
    Ladies, if you're looking for a good routine to tone your entire body then check this out:

    The Super Toning Training Routine

    Doug covers every angle with this routine. If you have any questions about it, post them here.

    Enjoy!
    I am just a lil confused on what to do after week 3.. Do you just go back to week one or something and start over? I would really appreciate some clarification b/c I am so confused. =(

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    Hi Doug!
    I have a question about this routine. I am new to the forums, but not new to exercise. I was wondering, in place of your recommended movements (ex- chest press, hamstring curls, etc.), can I use my Chalean Extreme home fitness system for week one (which consists of heavy training 6-8 and 10-12 reps range), and then my own endurance videos for week 2 (for example, Jari Love/Slim Series, which are all high rep, in the 25 range like you suggest), and then back to Chalean Extreme for week 3 and then repeat?

    I'd love to give this rotation a whirl, but I'm much better at following DVD's than doing my own thing. I'm excited about this program though!

    Thanks!!
    *furmom of 5 now, as of August, 2009*

  20. #45
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Charlotte125 View Post
    I am just a lil confused on what to do after week 3.. Do you just go back to week one or something and start over? I would really appreciate some clarification b/c I am so confused. =(
    Hi welcome to the forum

    You would complete the routine for a period of nine weeks and then change the exercises, with the cardio part you could change the mode of cardio if you wanted.

    Any questions then please ask away
    Doug

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  21. #46
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by furmomof4 View Post
    Hi Doug!
    I have a question about this routine. I am new to the forums, but not new to exercise. I was wondering, in place of your recommended movements (ex- chest press, hamstring curls, etc.), can I use my Chalean Extreme home fitness system for week one (which consists of heavy training 6-8 and 10-12 reps range), and then my own endurance videos for week 2 (for example, Jari Love/Slim Series, which are all high rep, in the 25 range like you suggest), and then back to Chalean Extreme for week 3 and then repeat?

    I'd love to give this rotation a whirl, but I'm much better at following DVD's than doing my own thing. I'm excited about this program though!

    Thanks!!
    Hi, I have already posted a reply to the same post in This Thread
    Doug

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  22. #47
    Coming Up The Ranks birdwatcher's Avatar
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    Default

    i just started this routine and love it. just to be clear though, after week 3, go back to week one routine right? followed by 2&3...
    SNickell

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    Default

    Hey Doug my Gym has been closed for while so at home I hvae been doing the following 5 x5 workout
    Day 1:
    Squat
    Bench press
    Barbell row
    Pushups (AMAP x 3)

    Day 2: Squat
    Overhead press
    Clean and press
    Pull ups ( assisted AMAP x 3)

    The gym opens next week and I was going to do Dave's upper and lower split. I build muscle easily and gain fat easily
    This toning routine looks solid
    PLease help me decide.
    I am 5' 3"
    155 lbs and about 30 % bf from 36%. and 160.

    I want to get to around 130 at 16% gradually.
    any help is awesome . feel free to pm if need be.
    Help me be at 20% bodyfat by end of Feb hopefully.

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    Oh an amendment to the above.

    I am 28. My diet is failry balanced.
    Protein= LBM and about 200g carbd and factor in fat when cooking and fishoil etc.
    i add 5- 10 lbs for each of the 5x5 workouts depending on difficulty. Always not sacrificing form
    Tnks.

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    Default

    Coming from a woman point of view. I read the article that damien posted about toning workouts and I will say women hold alot of fat on their butt and thigh. so the workout stating only do 8-10 reps is WAY TOO Low.
    I know for me I need to do supersets with high reps like 15 sometimes I even go 50 reps.
    With my clients I train. REsults are much greater with high reps. Check out http://www.youtube.com/watch?v=G-6Pu6goEd4




    Workout 2: Thighs, Hamstrings and Calves.
    this below is in that article
    reps way too low sets can go 4 on all
    if you ladies want intense results up the reps.
    Exercise Sets Rep Range
    Barbell Squat 4 8 – 10 reps
    Leg Extension 3 8 – 10 reps
    Dumbell Side Lunge 3 8 – 10 reps
    Dumbell Stiff-leg Deadlift 3 8 – 10 reps
    Lying Leg Curl 3 8 – 10 reps
    Cable Abductor Raise 3 8 – 10 reps
    Standing Calf Raise 3 8 – 10 reps

 

 

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