Sleep and 5×5
Q: "Hi James! I wrote you back on November 22, 2008 about the Ectomorph Training regimen. I’ve been using it since then, and I have been seeing some great results. As of late though, my gains have been minimal, and I think it might be time to switch to a new plan unfortunately! What kind of plan can you recommend that is different [from] Vince Gironda’s?”
Thanks James,
-Jay
My Answer: Well if you’ve been doing the program since November of last year, then of course your gains will slow down. Jeez, you’ve been using it for 3 and 1/2 months! I answered this before: switch to the 5×5 program with 90 seconds of rest between sets. Choose one exercise per body part. Follow a 2 day split, hitting each muscle group twice a week.
Q: “I am planning to start a conditioning program, but I am uncertain on the proper approach and way to begin. I am seeking advice as to formulating a program that increases muscle mass while losing fat. What kind of diet should I be looking into, and what sort of training should I be commencing?”
Regards,
Lester Lai
My Answer: You want your cake and eat it too, huh? If you want it all, then you’re going to have to give it your all. No compromised effort in training, no half-hearted attempts at dieting. Try the Strength Training for Fat Loss program and do your homework on dieting: Getting Big Without Getting Fat
Q: “I would like to ask regarding on body workout: how many hours of sleep do I need? Is there any possible negative effect if you workout then sleep only in just 4-5 hours a day? Hope you could give me answer to this. Thank you.”
Best Regards,
Kjmalc
My Answer: Yes there are negative effects to lack of sleep. For one thing, you won’t gain as much muscle mass as you would with a full night’s rest. Your muscle growth, mental clarity and mood stability are compromised, because you’re not allowing for full recovery. If you can’t get a full 8-9 hours in one continuous block, then take another 4-5 hour nap some other time.
I find that I often wake up 5 hours into my sleep. If I can’t get back to sleep, then I’ll get up and do stuff and have something to eat if I’m hungry. Just go with the flow and with what your body is telling you.
