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**Razor** · 11-08-2007, 15:18

Warning: Personal results follow; YMMV

So after losing a good deal of muscle mass and strength last year due to illness, I decided to try a different exercise routine than I have used before. Instead of strength-training centric (with moderate cardio mixed in) 3 days a week, I've gone to lighter resistance weight training (using more dumbells to also work supporting muscles) in a "power" routine (performing the concentric movements as quickly as safely possible), mixed with a day a week of primarily bodyweight resistance (sometimes in Tabata intervals). I still do heavy weights for the major muscle groups, but only once every week to week and a half. I go as heavy as possible to complete 4 sets of 5 reps. I also work in at least two days of cardio/week for at least 45 minutes a session (to include heavy bag work).

I mention all this, as I've found that I've quickly recovered (and now surpassed) my peak strength level from before I got sick, but am not carrying the extra bulk/bodyweight I had at that time. My power moves have improved, I feel better overall, and have more agility and flexibility.

I've done bodyweight only exercise in the past as an experiment, and found that my endurance (measured by push-up performance in the APFT) actually decreased, so I realized I had to include weight training in my overall regimen. What I've found with this latest experiment is that I can keep my raw strength where I want it without as frequent gym trips as I previously thought necessary, allowing me to work other aspects of fitness more often to maintain overall health.

Again, this seems to have worked for me; you have to do your own experimenting to find the routine that works best for your body.

11-08-2007, 15:18	#132
Razor Quiet Professional Join Date: Jan 2004 Location: Colorado Springs Posts: 4,546	Warning: Personal results follow; YMMV So after losing a good deal of muscle mass and strength last year due to illness, I decided to try a different exercise routine than I have used before. Instead of strength-training centric (with moderate cardio mixed in) 3 days a week, I've gone to lighter resistance weight training (using more dumbells to also work supporting muscles) in a "power" routine (performing the concentric movements as quickly as safely possible), mixed with a day a week of primarily bodyweight resistance (sometimes in Tabata intervals). I still do heavy weights for the major muscle groups, but only once every week to week and a half. I go as heavy as possible to complete 4 sets of 5 reps. I also work in at least two days of cardio/week for at least 45 minutes a session (to include heavy bag work). I mention all this, as I've found that I've quickly recovered (and now surpassed) my peak strength level from before I got sick, but am not carrying the extra bulk/bodyweight I had at that time. My power moves have improved, I feel better overall, and have more agility and flexibility. I've done bodyweight only exercise in the past as an experiment, and found that my endurance (measured by push-up performance in the APFT) actually decreased, so I realized I had to include weight training in my overall regimen. What I've found with this latest experiment is that I can keep my raw strength where I want it without as frequent gym trips as I previously thought necessary, allowing me to work other aspects of fitness more often to maintain overall health. Again, this seems to have worked for me; you have to do your own experimenting to find the routine that works best for your body.
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