Weight-Lifting Thread (General Fitness Thread)

[Sniper]

HIIT+Complexes=awesome. Great workout. I'm pretty beat now.

What kind of HIIT did you do?

[SeanTaylorRIP]

I hit chest and don't bounce very much, if at all on bench. More upper abs than chest actually, I bring the bar nice and low.

Reminds of a Dbag I saw at the gym yesterday. He was bouncing the bar while thrusting his pelvis as high as the bar. One thing I think is a big problem with people at the gym who bench is that they don't even know how their grip affects what's being worked. I constantly see guys with super close grips who wonder why their chest isn't being worked and why their tri's are so tired. I think over 50% of people at the gym don't have a wide enough grip to work chest and aren't even close enough to fully utilize work on their triceps.

[ATLDirtyBirds]

What kind of HIIT did you do?


Went with 12 sets of 30 sec. sprint and 1 minute rest. I might be able to amp it up a little bit more next time. First time I've tried complexes.

[Rob S]

Reminds of a Dbag I saw at the gym yesterday. He was bouncing the bar while thrusting his pelvis as high as the bar. One thing I think is a big problem with people at the gym who bench is that they don't even know how their grip affects what's being worked. I constantly see guys with super close grips who wonder why their chest isn't being worked and why their tri's are so tired. I think over 50% of people at the gym don't have a wide enough grip to work chest and aren't even close enough to fully utilize work on their triceps.

I usually go with ring fingers on the rings for my general bench workout. I do close grip as an assistance as well to get my triceps some more involvement.

[jimmylishis]

your grip all depends on what you are trying to do. For sports you definitely don't want to have too wide of a grip. You're trying to simulate the motion used in a game situation. Iv never seen a guy block with his hands outside of his shoulders without getting called for holding. If it is strictly for looks, a wide grip may be better suited for you but for performance a closer grip is generally more beneficial.

[wogitalia]

your grip all depends on what you are trying to do. For sports you definitely don't want to have too wide of a grip. You're trying to simulate the motion used in a game situation. Iv never seen a guy block with his hands outside of his shoulders without getting called for holding. If it is strictly for looks, a wide grip may be better suited for you but for performance a closer grip is generally more beneficial.

Kind of, but that is a very specific targeting of a muscle. You are generally better building a strong base because your power should come from the core and be passed through.

If you are only building the Tricep, you have to get all your power through it. If you can begin in the chest and pass through the tricep you can get a better punch, regardless of how strong the Tri is. It's like people who only target their calves in their legs to get more explosive. The more powerful you are overall the better. Obviously some fine tuning with targeted exercises is good, but you should lay the foundation before trying to erect the walls.

HIIT is a killer. I like to do it more on distance than time, but I generally do a 400m run as quick as possible basically and then walk/jog 200m then go again. By the 5th or 6th run I am absolutely gutted and it is just a killer. If I do it on time I like to keep it fresh and fast, about 20-30 second sprint with 20-30 second jog.

I've also been using the rower and cycle a lot lately(knee injury being the main reason) Biking I like to try and do 1min hard to 30 sec normal. Rowing you can't do HIIT with very well because it is rhythmic but damn if you don't feel it if you push hard.

[B-Dawk]

tried that complex, kicked my ass as well

[themaninblack]

Gonna try some of those complexes they look like a *****, thanks guys.


Oh, and I'm thinking about starting on Creatine for the first time n I was wondering if someone could point me in the right direction with some recommendations. Keep in mind I am a VERY poor college student. Thanks in advance.

[Rob S]

Gonna try some of those complexes they look like a *****, thanks guys.


Oh, and I'm thinking about starting on Creatine for the first time n I was wondering if someone could point me in the right direction with some recommendations. Keep in mind I am a VERY poor college student. Thanks in advance.

powdered creatine monohydrate, its cheap as hell. Get like 2 lbs. and try it out.

http://www.trueprotein.com/Product_Details.aspx?cid=36&pid=91

[tjsunstein]

Gonna try some of those complexes they look like a *****, thanks guys.


Oh, and I'm thinking about starting on Creatine for the first time n I was wondering if someone could point me in the right direction with some recommendations. Keep in mind I am a VERY poor college student. Thanks in advance.

GNC Creatine Monohydrate. I think I got it for 9 bucks.

[tjsunstein]

powdered creatine monohydrate, its cheap as hell. Get like 2 lbs. and try it out.

http://www.trueprotein.com/Product_Details.aspx?cid=36&pid=91

That works, too.

[senormysterioso]

how about a few jars of peanut butter and some chicken breasts? Do it yourself, forget about all that GNC garbage.

[tjsunstein]

how about a few jars of peanut butter and some chicken breasts? Do it yourself, forget about all that GNC garbage.

This would also work.

[themaninblack]

Well see I've been opposed to any kind of supplement like that for a long time but after reading up on it I feel it would be the easiest/cheapest option for me at this point in time all things considered.

[Rob S]

how about a few jars of peanut butter and some chicken breasts? Do it yourself, forget about all that GNC garbage.

nothing wrong with adding some creatine to the mix. It's cheap and it has been proven to be effective in a ton of different studies. Can you do it without creatine, sure, but that doesn't mean it's garbage: science can prove it's not.

[tjsunstein]

nothing wrong with adding some creatine to the mix. It's cheap and it has been proven to be effective in a ton of different studies. Can you do it without creatine, sure, but that doesn't mean it's garbage: science can prove it's not.

I was against it for a while but supplements have been pretty beneficial for me. Is it the same for everyone? I'm sure it's not but in my experience I've had more good than bad.

Supplements aren't for everyone.

[senormysterioso]

It just irks me to see people use chemicals to add weight and stuff. Why does it matter what you weigh and how much you bench when you're a 20 year old business major or have an office job somewhere. It just masturbation, self gratifying nonsense. I get so sick of seeing people flexing in front of mirrors at the gym. It should be about staying healthy and in shape...REALLY in shape, not just cut up and bulky. I know plenty of people that look like a body builder but can't even run a mile in 10 minutes. It's just my personal pet peeve, to each his own, but I think that peoples priorities are by and large mixed up.

[TitleTown088]

Supplements aren't for everyone.

Pretty much. I don't mind that other people do them, it's their decision. I personally would never take them, there's no way they can be good for you in the long run.

[Ward]

Pretty much. I don't mind that other people do them, it's their decision. I personally would never take them, there's no way they can be good for you in the long run.

I feel pretty good about my fish oil. I supplement greens as well, but I fully admit that in an ideal world I could be getting those from my diet. Bottom line is, I hate vegetables almost as much as I hate fish.

[KobeBryant833]

Has anyone tried Up your mass before? any thoughts

[brat316]

Wondering if any of you guys could help me out, i'm cutting and I don't know if a hit a plateau yet or what, its been like 5 weeks, start of the 5th. The one week was spring break, i watched what i ate but did't get much workout. And last week I worked out but not my regular schedule, it was very inconsistent. I still watched what I was eating.


But am I taking in the right amount of calories, 1500 MWF and 1000 on TTH. MWF i do two workouts lifting in the morning, and cardio ploymetric P90x at night. And then complexes on TTH with the last 15 mins to interval running, bike, or elliptical. I don't have any cheat days. Saturday, Sunday i don't count at much but i keep track of what i'm eating.

Mostly what i eat is fat free milk, fat free cheese, mushrooms, olive oil, whole grain bread, natural BP, milled flax seed, honey, sesame oil, fat free greek yogurt, brown rice, broccoli, walnuts, spinach, lettuce, bell peppers, whole grain tortilla, beans, whey, tomatoes, bananas, apples, pears, tofu, water and gatorade. As you can tell i'm a vegetarian so bare with me ahha. i'm thinking about adding sweet potatoes as another carb.


I counted calories, then wrote down what i ate plus calories, now I'm adding a time schedule to when i eat starting this week. I'm never like starving, but if i do i grab a piece of fruit or some nuts.

5'7 and now 145. I started out at 155, and at then end of last week i was 142. I drink lots of water so its not water weight i'm losing, i just want to burn body fat. Its clear I burned body fat, my stomach fat went down, some more still remains. But side/lower back fat is still there.

Should I up the calories, since my body is getting used to it, or cause its not safe to be at those numbers, maybe add a cheat day? Should I just wait a week and see what happens?

Also my BMR says 2600 calories so idk? Maybe more cause I do two workouts a day 3 days a week.

[TitleTown088]

I feel pretty good about my fish oil.
Speaking of fish oil. What do you guys think about it? I recently heard its an appetite suppressant and if your trying to put on muscle weight it's not a good idea. I'm not so sure I believe it can be that harmful for putting on weight and I know I've read it can help put on muscle before...

[Verloren]

Wondering if any of you guys could help me out, i'm cutting and I don't know if a hit a plateau yet or what, its been like 5 weeks, start of the 5th. The one week was spring break, i watched what i ate but did't get much workout. And last week I worked out but not my regular schedule, it was very inconsistent. I still watched what I was eating.
What do your meals look like?

[Rob S]

Speaking of fish oil. What do you guys think about it? I recently heard its an appetite suppressant and if your trying to put on muscle weight it's not a good idea. I'm not so sure I believe it can be that harmful for putting on weight and I know I've read it can help put on muscle before...

It really doesnt do anything in terms of muscle......it is pretty important for overall heart health tho. It also keeps your skin hydrated and improves brain function. You should always take fish oil and a multi vitamin no matter what your goals are, even if your not working out at all.

[Rob S]

Wondering if any of you guys could help me out, i'm cutting and I don't know if a hit a plateau yet or what, its been like 5 weeks, start of the 5th. The one week was spring break, i watched what i ate but did't get much workout. And last week I worked out but not my regular schedule, it was very inconsistent. I still watched what I was eating.


But am I taking in the right amount of calories, 1500 MWF and 1000 on TTH. MWF i do two workouts lifting in the morning, and cardio ploymetric P90x at night. And then complexes on TTH with the last 15 mins to interval running, bike, or elliptical. I don't have any cheat days. Saturday, Sunday i don't count at much but i keep track of what i'm eating.

Mostly what i eat is fat free milk, fat free cheese, mushrooms, olive oil, whole grain bread, natural BP, milled flax seed, honey, sesame oil, fat free greek yogurt, brown rice, broccoli, walnuts, spinach, lettuce, bell peppers, whole grain tortilla, beans, whey, tomatoes, bananas, apples, pears, tofu, water and gatorade. As you can tell i'm a vegetarian so bare with me ahha. i'm thinking about adding sweet potatoes as another carb.


I counted calories, then wrote down what i ate plus calories, now I'm adding a time schedule to when i eat starting this week. I'm never like starving, but if i do i grab a piece of fruit or some nuts.

5'7 and now 145. I started out at 155, and at then end of last week i was 142. I drink lots of water so its not water weight i'm losing, i just want to burn body fat. Its clear I burned body fat, my stomach fat went down, some more still remains. But side/lower back fat is still there.

Should I up the calories, since my body is getting used to it, or cause its not safe to be at those numbers, maybe add a cheat day? Should I just wait a week and see what happens?

Also my BMR says 2600 calories so idk? Maybe more cause I do two workouts a day 3 days a week.

1st off, your calories look way low......1500 and 1000 is insane. 2000 should be fine.

2nd, what are you cutting for? 145 is already skinny.....are you fighting or something?

3rd- You could have easily hit a plateau.....when you take in an extreme caloric defecit, your body can become used to it and start storing fat. This, however, should be temporary. If you keep eating a defecit, you will keep losing weight. You can help yourself out of a plateau faster by changing up what you eat or adding some more cardio, but you will get out anyway as long as you keep the defecit.

[brat316]

So far for the last two days i been keeping a time table so i'll post that.

9:15 Banana, greek yogurt strawberry
9:45-10:50 Gatorade while working out
11:15 Whey with 2 cups of Skim Milk
1:00 Natrual BP, milled Flax Seed, on Whole grain bread, hash brown
5:46 1/2 Whole grain tortilla, filled with spinach, tomatoes, fat free cheese, beans
9:00 Ploy workout
10:30 1 cup milk, 1/2 scoop casien, 1 scoop whey, 1/2 tortilla.
1500

Tuesday
10:30 Banana, Greek Yogurt
2:00 Tortilla, Spinach, tomatoes, bell peppers, fat free cheese, beans
4:00-4:30 cardio/complex workout
6:00 apple
7:20 slice of whole grain bread, 2 slices of cheese ff, and bell peppers
9:15 Mushroom, bell peppers, cheese FF, Whole grain bread, 1 cup of juice
11:30 1 cup skim milk, 1/2 casien, 1 whey.
1200


And the week before
16th
honey, natural BP, whole grain bread with Flax seed
1/2 sandwhich, cheese, tomatoes, whole grain, tofu
skim milk
banana
1115 calories

17th
2x Bananas
2x Yogurts
1/2 of the sandwich
2 cups milk whey
Gatorade
Broccoli, Brown rice and soy sauce
1477

19
Banana, pineapple, watermelon, strawberries
slice of whole grain with BP, skim milk
small piece of left over tofu
cliff bar
yogurt
cheese
apple

20
2 whole wheat and cheese sandwhiches, skim milk
peach yogurt
mangoes
chocolate milk fat free
white rice, bread, mixed vegetables
1185? didn't know what the last meal was.

Thats about it. I might switch it up, for a week and do like 1500 on MWF, and 2000 on TTH.

[brat316]

1st off, your calories look way low......1500 and 1000 is insane. 2000 should be fine.

2nd, what are you cutting for? 145 is already skinny.....are you fighting or something?

3rd- You could have easily hit a plateau.....when you take in an extreme caloric defecit, your body can become used to it and start storing fat. This, however, should be temporary. If you keep eating a defecit, you will keep losing weight. You can help yourself out of a plateau faster by changing up what you eat or adding some more cardio, but you will get out anyway as long as you keep the defecit.

ahahha nah its just fat i wanna burn off, let my abs pop..and yes I know some of it is about having genes.

[TitleTown088]

Chest out this tit workout.

http://videos.bodybuilding.com/watch/6892/the-fit-show-season-one-episode-3-milos-sarcev-chest-training

[Ward]

ahahha nah its just fat i wanna burn off, let my abs pop..and yes I know some of it is about having genes.

To me it sounds like you're losing weight for vanity, rather than health. I hope that isn't the case.

[BigJohn98]

Been a while since I've posted on this thread.

Recently got on Muscle Milk and Creatine(optimum nutrition brand).

I'm starting to see more definition in my body.

I'm doing an ab class tonight for the first time ever. Don't really know what to expect, except soreness lol.

[BufFan71]

ahahha nah its just fat i wanna burn off, let my abs pop..and yes I know some of it is about having genes.

if yur 150lbs and u cannot see your abs, then u dont have enough muscle mass on your body yet.

Being that light of a weight u shoulder consider doing a nice good bulk, and then cut

[tjsunstein]

if yur 150lbs and u cannot see your abs, then u dont have enough muscle mass on your body yet.

Being that light of a weight u shoulder consider doing a nice good bulk, and then cut

Really depends how tall he is, I guess.

[brat316]

To me it sounds like you're losing weight for vanity, rather than health. I hope that isn't the case.

it is a bit. I don't really want to drop weight, its more of dropping body fat %. And since i can't find out what my % is, eye ball test and a scale works I guess. I don't want to do that electrode test because your results can be off from 40-60%.

[tjsunstein]

Supplements are exactly what they say, supplements. They supplement your diet and workout, they don't replace.

I know it sounds stupid for me to post but it's just a reminder that you still have to watch what you eat and work hard in the gym even when you are on supplements.

[brat316]

Yeah, my only supplement is whey. I am thinking about using Universal SuperCuts, but i'm put that off untill like May/June if i really need it. I'm take a break from cutting in 2-3 weeks anyways.

[tjsunstein]

I think I'm going to try out Animal Cuts come mid-April and run it for 3 weeks.

[Finz99]

Ok so I just recently got back into working out now that school has been winding down for me. I'm 5 foot 11 and around 150 pounds and I'm looking to bulk up of course. I have school all day on tuesday thursday along with a radio show so I only have time to work out on the gym on Monday, Wednesday and Friday along with the weekend.

I was thinking of doing a routine of:

Monday - All Upper Body
Tuesday - Cardio
Wednesday - All Lower Body
Thursday - Cardio
Friday - All Upper Body
Weekend - Rest and some cardio

And then flip it as the next week comes up.

I do 3 sets of decreasing reps (usually 10 , 8 , 6) but that's just from what I used to do in high school. I read about 5X5 but I guess I don't fully understand.

I get plenty of complex carbs, protein and calories, I just need a solid workout routine to help myself.

Any input would be awesome. Thanks.

[TitleTown088]

^I wouldn't do days of " all upper body". I'd isolate one day to chest and bi or tris and one day to shoulders and bi or tris.

[Ravens1991]

Does anyone else prefer lifting by themselves then lifting w/ a partner??? I see many people lifting w/ other people but when ever I lift I seem to get off track very easily and dont get my whole workout in.

[TitleTown088]

Does anyone else prefer lifting by themselves then lifting w/ a partner??? I see many people lifting w/ other people but when ever I lift I seem to get off track very easily and dont get my whole workout in.

Having someone to lift with for chest day is pretty nice to have a spotter. Other than that, I could care less.

[Shiver]

I'm too bulky, focusing on aerobics and jogging.

My favorite health food combination:


http://www.dietandexerciseblog.com/wp-content/uploads/2009/03/fuzegreenandblacktea-124x300.jpg

http://www.precisioncyclecoach.com/Images/cliff%20bar.jpg

[brat316]

Cliff bar has a lot of sugar in it. Like most bars it sucks, but sometimes its better than nothings.

[bantx]

Been on this P90X for awhile now, I stop lifting for gains now but to tone. I've been doing it with a few friends and I much prefer to have a work out partner to push you, I find myself stopping sooner if I was by myself.

[Rob S]

I'm too bulky, focusing on aerobics and jogging.

My favorite health food combination:


http://www.dietandexerciseblog.com/wp-content/uploads/2009/03/fuzegreenandblacktea-124x300.jpg

http://www.precisioncyclecoach.com/Images/cliff%20bar.jpg


So not health food........I could go into a rant, and want to, but I am late leaving for work as it is. Darn!

[draftguru151]

Definitely prefer to work out alone, the meditation-ish part of working out is half of why I like working out so much.

And booo tests, have to work in the afternoon twice this week. So many people >_<.

[wogitalia]

Another solo worker. Lets me concentrate and more importantly focus on what's important. I'm very competitive so having someone there just makes me want to put up higher weight than I should at the expense of form, kind of defeats the purpose.

To me it sounds like you're losing weight for vanity, rather than health. I hope that isn't the case.

Appearance is every bit as good a motivator as health and really, they are related anyway. The better you look, the better you feel about how you look, the more confident you are in your appearance, these are all good things and good reasons to work out. By being in that shape you are also inherently healthier. I'm a big fan of whatever the motivation for being healthier is not important as long as it is there in some form.

I personally am motivated probably even between three things, Sport, Appearance and Health. One day in the not too distant future the sport one will not be there anymore, just puts more emphasis on the other two but as long as it is enough to get off my ass and do it, it matters not why I do it.

Also... Currently have a knee injury, badly twisted about 5 weeks ago. Just wondering if anyone has ever had similar and how they treated it, how long it took and the like. Gave it rest for 5 weeks but I have nationals starting in 2 weeks and unfortunately have to get back into training and playing RB means there really isn't any way to go easy either. Anyone know of good management/prevention/healing mechanisms?

[Rob S]

I workout with a partner.....not a random guy tho, it's always one of my best friends that I actually trust spotting me and won't limit me in the gym by talking too much or just being a jerk off.

[tjsunstein]

Does anyone else prefer lifting by themselves then lifting w/ a partner??? I see many people lifting w/ other people but when ever I lift I seem to get off track very easily and dont get my whole workout in.

I like lifting with someone else but only sometimes. Some days I just want to be alone in the gym. I get more done when I'm alone because I don't have to worry about anyone else getting in between sets and talking is always a distraction. Lifting with someone else is also a motivator.

[themaninblack]

I normally prefer to lift alone but having a good partner is not something I'm opposed to. I just don't have anyone to lift on the same schedule as I have currently. Lifting is sort of 'ME' time right now as I am crazy busy with everything else so its nice to kinda go solo for awhile. I actually feel as though I push myself more when I'm alone which is kind of strange I suppose. All that hootin and hollerin from people trying to encourage me usually doesn't work too well for some reason.

[Verloren]

Also... Currently have a knee injury, badly twisted about 5 weeks ago. Just wondering if anyone has ever had similar and how they treated it, how long it took and the like. Gave it rest for 5 weeks but I have nationals starting in 2 weeks and unfortunately have to get back into training and playing RB means there really isn't any way to go easy either. Anyone know of good management/prevention/healing mechanisms?
Have you seen a physiotherapist? They possibly are the best around to help rehab knee injuries.

Healing...ugh. Ligaments tend to heal on their own, but it takes a while. Rates of healing will differ between ligagments. I took 1 month off for a MCL grade 1 sprain, and reinjured it 3 weeks ago, along with my LCL.

As for prevention, wrapping/taping up the knee as well as doing stretches to warm up the stabilizer muscles will help to an extent. A knee brace similar to those people with torn ACLs use would be useful, but it will limit lateral mobility.

[Rob S]

Off to the gym for OHP day!!! It's like Christmas! I ******* love SOHP!

[tjsunstein]

Off to the gym for OHP day!!! It's like Christmas! I ******* love SOHP!

What kind of weight do you do? I'm guessing Barbell as well?

[Rob S]

What kind of weight do you do? I'm guessing Barbell as well?

160 x 5 military

I can push press 185

Its my best lift by far tho.

[Ravens1991]

I love push press, its such a fun exercise.

Now when you push press do you do a staggered stance(one foot in front of the other) or are your legs parralell?

[tjsunstein]

I love push press, its such a fun exercise.

Now when you push press do you do a staggered stance(one foot in front of the other) or are your legs parralell?

I do it with my legs parallel. Is there a difference in terms of benefits?

[ATLDirtyBirds]

Definitely prefer to work out alone, the meditation-ish part of working out is half of why I like working out so much.

And booo tests, have to work in the afternoon twice this week. So many people >_<.


Same here. I like my own rhythm and pace when lifting. Plus no distractions, although I do like to have the TV when lifting. iPod when running.

[Ravens1991]

I do it with my legs parallel. Is there a difference in terms of benefits?

IDK exactly, I have seen people do it parallel on line, but in the gym I saw people do it staggered. I do it staggered becasue in a wrestling match I am going to explode out of that position a lot more

[Rob S]

IDK exactly, I have seen people do it parallel on line, but in the gym I saw people do it staggered. I do it staggered becasue in a wrestling match I am going to explode out of that position a lot more

Usually parallel, but if its real heavy I will go from parallel to a staggered stance after I explode up.

[TitleTown088]

I could sure use a new leg routine. Any suggestions?

[Rob S]

I could sure use a new leg routine. Any suggestions?

Different types of ATG Squats (Back, Front, Split, etc.), Lunges, Glute-Ham Raises, Sumo Deads.....Squatting is just about all you need to know tho.

[TitleTown088]

Different types of ATG Squats (Back, Front, Split, etc.), Lunges, Glute-Ham Raises, Sumo Deads.....Squatting is just about all you need to know tho.

Yeah, I've been doing most of those lifts aside from Sumo deadlifts, which I would really start to like doing. I'm looking for something more detailed with sets and such.

[Rob S]

Yeah, I've been doing most of those lifts aside from Sumo deadlifts, which I would really start to like doing. I'm looking for something more detailed with sets and such.

As with most lifts, I think 3-5 reps for around 5-8 sets is the way to go for your main exercise. For your assistance, anywhere from 8-12 reps for 3-4 sets would be fine.

*** Oh, and I wouldn't do more than 4 exercises in a day, its just too much for most people. I think a good leg breakdown is something like:

Back Squat:

3 x 8

Front Squat:

8 x 3

Lunges:

10 x 3

Glute-Ham Raise

- See how many you can do 1st, then figure something out. Some people need to add weight, other cant even do them.

[Ravens1991]

Just curious, what is everyones 3 rep power clean and what is your weight as well.

[LonghornsLegend]

I put in a midnight workout session today, felt pretty great, was pretty empty too. I've been doing 4 sets of 8 of most of my core exercises with about 5 exercises each day and it's helped me alot. Good medium between short reps(6) for power and high reps(10-12) for endurance but I still go heavy.


I've gained 20 lbs since New Years Eve, trying to see how much I can get to by December. Anyone looking into gaining weight I'd seriously suggest looking up 'Serious Mass' on google and order it online. It's cheap as hell, taste good, and I doubt there is a better weight gain supplement out there.


GNC charges you like 80 bucks for Mass Tech which last a few weeks, and this stuff last me like 6 weeks and its 25$ in a huge ass bag with 1600+ calories. Done wonders for me.

[bantx]

where you work out at LL? I work out at Lifetime in Mansfield.

[407Niner]

Do a lot of yall do the olympic lifts? For those who do them, is it for football or athletics in general?

[LonghornsLegend]

where you work out at LL? I work out at Lifetime in Mansfield.

24 Hour Fitness in Arlington, sometimes LA Fitness. Lifetime is an awesome gym, nice as hell and lots of women but damn isn't your membership like 60$ a month lol, It's just expensive I thought.


24 is cool for me, sometimes I like to go at midnight, and plus I used to work there so it made it easier.

[Rob S]

Do a lot of yall do the olympic lifts? For those who do them, is it for football or athletics in general?

I just stick to power clean and the occasional jerks.....the Olympic lift are useful, but generally have a better replacement if you are training for football.....if you want to get stronger for football, the best bet is to just get stronger overall following a program that focuses on benching, squatting, deadlifting, and cleaning heavy weight.

[Ravens1991]

Olympic lifts are great for explosive speed.


The Soviet union did a study and they noticed that powerlifters had a faster 5 and 10 meter dash then the olympic sprinters. And many had a better vertical.




GSP trainer said Olympic lifters are the most explosive athletes in the world.

[bantx]

24 Hour Fitness in Arlington, sometimes LA Fitness. Lifetime is an awesome gym, nice as hell and lots of women but damn isn't your membership like 60$ a month lol, It's just expensive I thought.


24 is cool for me, sometimes I like to go at midnight, and plus I used to work there so it made it easier.

hah its 40 a month not too bad

[wogitalia]

So the twisted knee I mentioned a few pages back is actually a completely ruptured ACL and a torn meniscus so right now I'm pretty much in FML mode...

I have the feeling that I am going to end up with a stupidly massive upperbody over the next 12 months, you know given that I wont be able to do anything using my legs for basically 9 months...

Once again... FML!

[407Niner]

No I'm not training for football or nothing, I was just wondering why some of yall would do them. I myself stick with the three powerlifting lifts. I've also read some of the folks associated with what the soviets started, like Fred Hatfield "Dr. Squat" and Louise Simmons from Westside Barbell.

[407Niner]

So the twisted knee I mentioned a few pages back is actually a completely ruptured ACL and a torn meniscus so right now I'm pretty much in FML mode...

I have the feeling that I am going to end up with a stupidly massive upperbody over the next 12 months, you know given that I wont be able to do anything using my legs for basically 9 months...

Once again... FML!

That blows dude. I've never had an injury like that. I'm sure even training the upper body will be rough for a while too. I don't think we realize how much our legs are involved in many of the lifts we do until something like that happens.

[Verloren]

So the twisted knee I mentioned a few pages back is actually a completely ruptured ACL and a torn meniscus so right now I'm pretty much in FML mode...

I have the feeling that I am going to end up with a stupidly massive upperbody over the next 12 months, you know given that I wont be able to do anything using my legs for basically 9 months...

Once again... FML!

Sad to hear.

Are you going for surgery?

[wogitalia]

Sad to hear.

Are you going for surgery?

Yeah will be as soon as possible. Got a week in Bali from the 21st so will party hard on that and then buckle down to get back to it. Hoping to make it back in time to play at the Football World Championships next year so at least have something to strive towards and keep my focus.

Total Wes Welker type injury only at training. No contact or anything just went to change direction as I have done thousands of times and just bam.

I don't think we realize how much our legs are involved in many of the lifts we do until something like that happens.

Basically will be totally stuck in seated and lying positions as no weight bearing exercises...

[MaxV]

What do you guys think about the 3-day rotation that I'm using?

Cardio - Shoulders - Legs - Abs/Sides
Cardio - Chest - Triceps - Abs/Sides
Cardio - Back - Biceps/Forearms - Abs/Sides

All in that order.

[tjsunstein]

Assuming a rest day after the third, looks fine but that's contingent on the lifts involved.

[MaxV]

Assuming a rest day after the third, looks fine but that's contingent on the lifts involved.

Yes, I use a rest day. I try to do 2 rotations per week, but my schedule doesn't always allow it.

On some days, I have to compensate with a Calisthenics exercise instead of weights.

[LonghornsLegend]

What do you guys think about the 3-day rotation that I'm using?

Cardio - Shoulders - Legs - Abs/Sides
Cardio - Chest - Triceps - Abs/Sides
Cardio - Back - Biceps/Forearms - Abs/Sides

All in that order.


Not bad, anything your going for in particuliar?


Personally, I like to dedicate a day in particuliar for biceps/triceps/forearms, because after you do chest and back you've already used those muscles quite a bit, so I like to use a day just for all arms so you can dive right in when their fresh.


Then again it always depends on what your looking for.

[MaxV]

Not bad, anything your going for in particuliar?


Personally, I like to dedicate a day in particuliar for biceps/triceps/forearms, because after you do chest and back you've already used those muscles quite a bit, so I like to use a day just for all arms so you can dive right in when their fresh.


Then again it always depends on what your looking for.

I'd like to bulk up a bit and get a 6-pack by summer.

With how much I do cardio and abs/sides, I'd probably have a 6-pack by now, but my diet is holding me back. I go out to eat WAY too much.

[brat316]

I'd like to bulk up a bit and get a 6-pack by summer.

With how much I do cardio and abs/sides, I'd probably have a 6-pack by now, but my diet is holding me back. I go out to eat WAY too much.

Yeah the two easiest ways to cut fat out, is eat out less often like 1-2 times a week. And replace your dairy products with fat free dairy. Like skim milk, fat free cheeses, and lean meat so less to no red meat.

[LonghornsLegend]

I'd like to bulk up a bit and get a 6-pack by summer.

With how much I do cardio and abs/sides, I'd probably have a 6-pack by now, but my diet is holding me back. I go out to eat WAY too much.

If you really want to speed up the ab process, you could always do something at the end of every workout every day you go. Abs are something you can do 5 days a week without a problem, I usually do 4 but if I was wanting to really get where I wanted I'd do 5.


But if you want to bulk up eating alot shouldn't be all that bad, it might be alot of calories and junk food but if you work out heavy it'll still add mass. I'm just a slimmer dude so your frame may be different in which case you would have to eat healthier, but I'd just recommend trying to drink protein with your workout plan and eating diet.


I didn't start bulking up until I was drinking protein 3x a day. I bought this previously:


http://images.netrition.com/images/optimum_24_protein_pack.jpg


So you can get the proper protein 1st thing in the morning to break down quickly(whey), and the proper protein before bed(casein to break down slow), it really helps preserve muscle mass and makes bulking up alot easier, it's pretty cheap too. Combine that with one other serving of protein mid day before or after working out and it's going to make everything else alot easier.

[Verloren]

Yeah the two easiest ways to cut fat out, is eat out less often like 1-2 times a week. And replace your dairy products with fat free dairy. Like skim milk, fat free cheeses, and lean meat so less to no red meat.

Reducing carbs from 4pm to bedtime worked for me, as well as fasted cardio in the morning.

[senormysterioso]

One of the starting football players at the university that I'm taking a few classes at challenged me to a 2 mile race in class a few weeks ago. We had the race yesterday and I beat him by about 6 minutes, and lapped him 4 times. Football players are, by and large in such god-awful shape. Being big is really overrated. A combination of strength, endurance, cardiovascular health, and flexibility is what people should strive for, not a six pack or a certain weight...that's my unwarranted opinion anyways

[brat316]

I need to work on my flexibility, I need to get some yoga in.

[Rob S]

I'm all set on flexibility....years upon years of martial arts has helped me with that. I gotta work on dropping some fat I guess, but my cardio is still better than most people's so I'm not all that concerned with the aesthetics.

[JF4]

One of the starting football players at the university that I'm taking a few classes at challenged me to a 2 mile race in class a few weeks ago. We had the race yesterday and I beat him by about 6 minutes, and lapped him 4 times. Football players are, by and large in such god-awful shape. Being big is really overrated. A combination of strength, endurance, cardiovascular health, and flexibility is what people should strive for, not a six pack or a certain weight...that's my unwarranted opinion anyways

Good call...

I don't know who your boy is but its a little ridiculous to stereotype cause you laid a whooping on him.

[Verloren]

One of the starting football players at the university that I'm taking a few classes at challenged me to a 2 mile race in class a few weeks ago. We had the race yesterday and I beat him by about 6 minutes, and lapped him 4 times. Football players are, by and large in such god-awful shape. Being big is really overrated. A combination of strength, endurance, cardiovascular health, and flexibility is what people should strive for, not a six pack or a certain weight...that's my unwarranted opinion anyways
Doesn't make sense to me. Any athlete will train to maximize their performance within one aspect which serves as a common benchmark for the sport, eg 40yd sprints.

When I played soccer/footy in HS, I had the slowest 3km time because I was a goalie. My focus was on 10m sprints, not long distance endurance.

[JF4]

Doesn't make sense to me. Any athlete will train to maximize their performance within one aspect which serves as a common benchmark for the sport, eg 40yd sprints.

When I played soccer/footy in HS, I had the slowest 3km time because I was a goalie. My focus was on 10m sprints, not long distance endurance.

The truth..

[KobeBryant833]

I'm about to play D1-A football at the University of Idaho next year and the main thing the coaches say is to be in the best shape you have ever been in before you get here this summer. Most athletes only think about one portion of training and don't know if you max your body out in every aspect you'll perform at an optimum level. To have a great bench max you need great core strength for example.

Anyways if anyone is looking for a great protein with no banned substances you should try Mass-Peak. It tastes really good with milk and i usually gag after i drink most. Its really good plus its like $55 for 8.8 pounds. Another pre workout I just found is Nano Vapor. I usually max out at 375 on squats on my last set, but i did 3 today. The endurance i got was unreal.

[Verloren]

Anyways if anyone is looking for a great protein with no banned substances you should try Mass-Peak. It tastes really good with milk and i usually gag after i drink most. Its really good plus its like $55 for 8.8 pounds. Another pre workout I just found is Nano Vapor. I usually max out at 375 on squats on my last set, but i did 3 today. The endurance i got was unreal.

Please don't tell me you take 4 scoops of it at a time.

As for Nano-Vapor, there are cheaper and just as effective pre-workouts out there, although you might have to check with your school's trainers to see if they are allowed for the NCAA.

[KobeBryant833]

Any time you buy a protein they say take 4 scoops, but you end up pooping and pissing all that stuff out. I usually take a protein in the morning when i wake up, then post workout one and one for my stomach to eat right before i sleep so i can power through the night and recover.

Ya It probably isn't. It makes you jittery, but it helps you power though a tough workout unlike black powder.

[Verloren]

Any time you buy a protein they say take 4 scoops, but you end up pooping and pissing all that stuff out. I usually take a protein in the morning when i wake up, then post workout one and one for my stomach to eat right before i sleep so i can power through the night and recover.

Ya It probably isn't. It makes you jittery, but it helps you power though a tough workout unlike black powder.

Whew. I've met some people who just follow instructions blindly. One even went to buy out a blender because he couldn't get his weight gainer to mix.

As for pre-workout, I like White Flood and MusclePrime. I think those 2 don't have anything banned by the NCAA.
Ultima is another I like (no caffeine ftw!), but it isn't in stock anywhere and is one you need to go over with a trainer because of the glycerol monostearate.

[KobeBryant833]

Whew. I've met some people who just follow instructions blindly. One even went to buy out a blender because he couldn't get his weight gainer to mix.

As for pre-workout, I like White Flood and MusclePrime. I think those 2 don't have anything banned by the NCAA.
Ultima is another I like (no caffeine ftw!), but it isn't in stock anywhere and is one you need to go over with a trainer because of the glycerol monostearate.

The mixers that have the whisk in them work great

[senormysterioso]

Good call...

I don't know who your boy is but its a little ridiculous to stereotype cause you laid a whooping on him.

I said by-and-large, as to avoid stereotyping. I've cross-trained with many, many football players, skill positions and lineman, and they almost always have Terrible (with a capital T) endurance and cardiovascular fitness. It's the nature of football, 10 seconds of action, 40 seconds of rest repeat. I don't care about how good a football player/athlete somebody is, I'm talking about their fitness.


Doesn't make sense to me. Any athlete will train to maximize their performance within one aspect which serves as a common benchmark for the sport, eg 40yd sprints.

When I played soccer/footy in HS, I had the slowest 3km time because I was a goalie. My focus was on 10m sprints, not long distance endurance.

Short burst athletes aren't necessarily in good shape is my point. You could be a fast sprinter and/or have a really high bench/squat max and be in terrible shape. I'm talking about fitness, not athletic prowess.

[LookItsAlDavis]

I said by-and-large, as to avoid stereotyping. I've cross-trained with many, many football players, skill positions and lineman, and they almost always have Terrible (with a capital T) endurance and cardiovascular fitness. It's the nature of football, 10 seconds of action, 40 seconds of rest repeat. I don't care about how good a football player/athlete somebody is, I'm talking about their fitness.




Short burst athletes aren't necessarily in good shape is my point. You could be a fast sprinter and/or have a really high bench/squat max and be in terrible shape. I'm talking about fitness, not athletic prowess.

Yeah I agree with you. Any time I've played basketball for a long period of time I get gassed, but I don't really get exhausted during a game unless it goes into overtime or the coaches get veer-happy. Running a mile or so hasn't ever bothered me, but it's because of wrestling and I have a long stride.

[The_Dude]

Just got one of these (minus the leg press) for free from my buddy. A $3500 piece of equipment in exchange for a few hours of painting. I am super excited to actually start excercising for the first time in years...

http://www.livefit.com/content/images/products/S3.25/S325_legpress_opt.jpg

[brat316]

I said by-and-large, as to avoid stereotyping. I've cross-trained with many, many football players, skill positions and lineman, and they almost always have Terrible (with a capital T) endurance and cardiovascular fitness. It's the nature of football, 10 seconds of action, 40 seconds of rest repeat. I don't care about how good a football player/athlete somebody is, I'm talking about their fitness.




Short burst athletes aren't necessarily in good shape is my point. You could be a fast sprinter and/or have a really high bench/squat max and be in terrible shape. I'm talking about fitness, not athletic prowess.

What really defines good in shape?

You could say the reverse, long distant athletes don't have enough muscles mass on their bodies and can't lift for ****.

Also I find it hard to believe someone that is a fast sprinter be in terrible shape.

[KobeBryant833]

What really defines good in shape?

You could say the reverse, long distant athletes don't have enough muscles mass on their bodies and can't lift for ****.

Also I find it hard to believe someone that is a fast sprinter be in terrible shape.

He probably raced someone on the O-line

[wogitalia]

I think that Aussie Rules is probably THE sport if you want to find an elite overall athlete. You need the endurance of runners, the speed of sprinters and the strength of at least rugby players if you want to be in great shape for it.

I've found that it is a great fitness base to go into basically anything else and that an "unfit" footy player is pretty much going to be above average in every other sport, or at least all the ones I've tried.

Rugby is comparable but a more muscular type of fitness than aerobic, which lends itself less well to other sports that the aerobic fitness in footy but most of you know nothing about it so you have missed the boat.

That said, if you can find somewhere to play a competitive game it will knock you on your ass really good.

[Rob S]

I think that Aussie Rules is probably THE sport if you want to find an elite overall athlete. You need the endurance of runners, the speed of sprinters and the strength of at least rugby players if you want to be in great shape for it.

I've found that it is a great fitness base to go into basically anything else and that an "unfit" footy player is pretty much going to be above average in every other sport, or at least all the ones I've tried.

Rugby is comparable but a more muscular type of fitness than aerobic, which lends itself less well to other sports that the aerobic fitness in footy but most of you know nothing about it so you have missed the boat.

That said, if you can find somewhere to play a competitive game it will knock you on your ass really good.


I'm hoping to catch some this summer when I'm in your fine continent.....they play games in August right?

[wogitalia]

I'm hoping to catch some this summer when I'm in your fine continent.....they play games in August right?

They sure do.

Would recommend going to a game at the MCG if you are in Melbourne, will give you the best experience.

Also, probably worth trying to catch a game with someone who knows what is happening that is willing to explain as I'm told that if you have no idea what's happening it is hard to watch. I can imagine it would be, would look a lot like a bunch of chickens running around with their heads cut off.

Also, the game is very much like the NFL where the difference between watching the good and the bad teams will alter your entire perception of the sport. I'd avoid the Eagles like the plague based on their play so far, Cats, Hawks and Bulldogs are probably playing the most entertaining football to the casual fan, if you like physicality, Sydney and Saints are also a good bet.

Also, if you are still here in September, that is when the finals start and it goes up a notch for that.

[Verloren]

I think that Aussie Rules is probably THE sport if you want to find an elite overall athlete. You need the endurance of runners, the speed of sprinters and the strength of at least rugby players if you want to be in great shape for it.

I've found that it is a great fitness base to go into basically anything else and that an "unfit" footy player is pretty much going to be above average in every other sport, or at least all the ones I've tried.
How would you compare Aussie Football players to Sevens players?

[wogitalia]

How would you compare Aussie Football players to Sevens players?

7s are similar to League, probably about 25% of the way to being Aussie Rules compared to League. AFL players would generally be more agile, fitter aerobically but not as big. Speed will vary between positions. They are another bunch of excellent all around athletes. There isn't a lot of 7s over here though so I can't say with genuine certainty, just based on what I have seen.

[Rob S]

They sure do.

Would recommend going to a game at the MCG if you are in Melbourne, will give you the best experience.

Also, probably worth trying to catch a game with someone who knows what is happening that is willing to explain as I'm told that if you have no idea what's happening it is hard to watch. I can imagine it would be, would look a lot like a bunch of chickens running around with their heads cut off.

Also, the game is very much like the NFL where the difference between watching the good and the bad teams will alter your entire perception of the sport. I'd avoid the Eagles like the plague based on their play so far, Cats, Hawks and Bulldogs are probably playing the most entertaining football to the casual fan, if you like physicality, Sydney and Saints are also a good bet.

Also, if you are still here in September, that is when the finals start and it goes up a notch for that.

Yeah, I will be in Melbourne for a while, so I plan on catching a game there. I am staying with a friend's brother so hopefully he knows the rules haha....he is an Indian tho, so idk. Won't be there in Sept., probably until late August tho, once I know exact dates I will check out the schedule and hopefully pick out a good game.

[UKfan]

Alright, so basically I am looking for some advice about stationary bikes and such. I'm trying to get in a bit of shape (let myself go after knee injuries / giving up soccer for a while). In addition to playing soccer twice a week (5 a side for an hour at a time) have also bought the stationary bike.

Currently I am riding on the lowest resistance as I am trying to lose weight and gain cardio, and just go as fast as I can for 30 minutes, with my best currently being 21Km with burnt calories of approx 490 calories. I know the readouts on the bike are unrealistic but just wondered if anyone knew of any decent things to do / aim for.

[tjsunstein]

I wouldn't go low resistance the whole time. Higher resistance, only a couple notches up, and a slower pace will most likely burn more calories.

[UKfan]

Cool, was thinking of kicking it up as been on the low resistance for about a month now and feel like I am plateauing there

[Rob S]

Yeah, kick up the resistance. Just try and go with some variety......the LSD for 30 min. is fine, bit you could switch it up with HIIT by doing sprint intervals at high resistance levels.

[Rob S]

Today will be my 1st day in the gym in like 3 weeks......had strep throat and swine flu at the same time and it pretty much destroyed me. I lost 10 lbs. in that time period. Time to see how weak I got!

[tjsunstein]

Today will be my 1st day in the gym in like 3 weeks......had strep throat and swine flu at the same time and it pretty much destroyed me. I lost 10 lbs. in that time period. Time to see how weak I got!

I had mono last year for a solid two months. Took me three months to get my strength back.

[Verloren]

7s are similar to League, probably about 25% of the way to being Aussie Rules compared to League. AFL players would generally be more agile, fitter aerobically but not as big. Speed will vary between positions. They are another bunch of excellent all around athletes. There isn't a lot of 7s over here though so I can't say with genuine certainty, just based on what I have seen.
I've seen a lot of Sevens, due to living in HK for 5 years. They are smaller than 15s players, but tend to be more all rounded in terms of skill and speed. High end cardio seems to be one of the key issues, as those guys never stop running.

[Rob S]

1st day back wasnt that bad.....lost a little strength, but for 10 lbs lost, I will take it.

[brat316]

Anyone try Lipo 6, or Animal Cuts?

I'm thinking about buying a bottle to use for like 3-5 weeks. In three weeks i start another diet/cutting phase. I learned that for me I gotta change diets and things like every 3 weeks. So i have a 10 week plan, with 3 weeks diet, 1 off week, 3 weeks diet, 1 off week, 2 weeks diet. First 3 is natural, the next 3 is with pills, and the last 2 is clean.

I finished a 7 week cycle with 1 cheat week, the first 1 or 2 weeks I went to 142, but now that I fished it I'm at 146-147, with considerable amount of less %fat. I just want to loose that last bit of % or lbs of fat, so I can see my bottom abs and my handles sink in a bit.

[B-Dawk]

wound up spraining my ankle over the weekend playing some ball. nothing too bad, have regained most of my mobility and ability to put weight on it. Right now it is still swollen and bruised pretty good, any advice on how long i should stay off it in a gym/workout sense?

[wordofi]

wound up spraining my ankle over the weekend playing some ball. nothing too bad, have regained most of my mobility and ability to put weight on it. Right now it is still swollen and bruised pretty good, any advice on how long i should stay off it in a gym/workout sense?

I dunno about how long to stay off it, but you can still do upper body workouts.

[Verloren]

Anyone try Lipo 6, or Animal Cuts?

I'm thinking about buying a bottle to use for like 3-5 weeks. In three weeks i start another diet/cutting phase. I learned that for me I gotta change diets and things like every 3 weeks. So i have a 10 week plan, with 3 weeks diet, 1 off week, 3 weeks diet, 1 off week, 2 weeks diet. First 3 is natural, the next 3 is with pills, and the last 2 is clean.

I finished a 7 week cycle with 1 cheat week, the first 1 or 2 weeks I went to 142, but now that I fished it I'm at 146-147, with considerable amount of less %fat. I just want to loose that last bit of % or lbs of fat, so I can see my bottom abs and my handles sink in a bit.
What's your regular caffeine intake?

[brat316]

What's your regular caffeine intake?

0. I stopped drinking soda and coffee for 7 weeks. Even before that I didn't drink soda or tea that much.

[LookItsAlDavis]

Anyone try Lipo 6, or Animal Cuts?

I'm thinking about buying a bottle to use for like 3-5 weeks. In three weeks i start another diet/cutting phase. I learned that for me I gotta change diets and things like every 3 weeks. So i have a 10 week plan, with 3 weeks diet, 1 off week, 3 weeks diet, 1 off week, 2 weeks diet. First 3 is natural, the next 3 is with pills, and the last 2 is clean.

I finished a 7 week cycle with 1 cheat week, the first 1 or 2 weeks I went to 142, but now that I fished it I'm at 146-147, with considerable amount of less %fat. I just want to loose that last bit of % or lbs of fat, so I can see my bottom abs and my handles sink in a bit.

Stay away from Lipo 6. It's no different than Hydroxycut or Stacker, just read the label. Animal Cuts should be good, Universal doesn't mess around. Also with Animal Cuts, they split the ingredients into different pills, so if you're sensitive to thermogenics, you can take it out. It also has a diuretic in it, so you'll look pretty jacked after a couple days.

[Verloren]

0. I stopped drinking soda and coffee for 7 weeks. Even before that I didn't drink soda or tea that much.
You might want to watch out on the jitters becamse you might have become stim sensitive.
Other ones you might want to look at are Gaspari's Mitotropin or Cytolean, or MAN Scorch or Controlled Labs REDuction. If they don't have a night time pill, I'd also suggest REDuction PM. I've had good results on REDuction and Scorch.

[bernbabybern820]

Finally benched 245 at 155ish pounds. My bench keeps on improving but my squats and deadlift numbers have been slowing down.

[tjsunstein]

Finally benched 245 at 155ish pounds. My bench keeps on improving but my squats and deadlift numbers have been slowing down.

That's impressive. I didn't mind being taller than everyone until I started lifting. Every lift that much harder because my legs are arms are longer than who I work out with.

[bernbabybern820]

That's impressive. I didn't mind being taller than everyone until I started lifting. Every lift that much harder because my legs are arms are longer than who I work out with.

Haha very true.

In the long run being tall > being short so enjoy it

[brat316]

Haha very true.

In the long run being tall > being short so enjoy it

idk, I think tall people die earlier than short people.

[Shahin]

idk, I think tall people die earlier than short people.

well, ****.

[steelersfan43]

kDCxH88-9X8


Lol as i said, all ya need is pull ups push ups sit ups and running hahah

[steelersfan43]

GCdRgAQ-rwA

this one gets soo crazy

[brat316]

actually some of the best workouts are push ups, dips, pulls ups, and chin ups. They work out your chest, tris, back and bis the most of any workout.

http://www.tmuscle.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_chest_and_triceps_exercise s

http://www.tmuscle.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_shoulders_and_trap_exercis es

http://www.tmuscle.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_back_and_biceps_exercises

[Ravens1991]

They are good but if you want to get bigger and stronger weights are great as well.




What exercises do you all do for power and explosion? I do power cleans, one arm dumbell snatches, and dumbell swings, along w/ plyo boxes. Anything I should add in?

[brat316]

I read that 1 leg squats are amazing. It helps balance them out, say one leg is running a 4.6 other is 4.5, you'll end up running the 4.6.

If you have a smith machine and are coordinated enough to do it, put the bench under put enough weight that there is resistance usually 135. Bring it down and push up with all your power enough that you throw it up and it leaves your hands, but be quick to catch it right away and not drop it on your neck,...have the side stoppers up higher.

[TitleTown088]

Pull ups, dips and all that stuff are great, do you they're not going to help you out like squats, dead lifts and such. Those guys are naturally jacked, there not skinny guys trying to put on mass.

[Rob S]

Pull ups, dips and all that stuff are great, do you they're not going to help you out like squats, dead lifts and such. Those guys are naturally jacked, there not skinny guys trying to put on mass.

those guys obviously lift or used to lift heavy.

[Vox Populi]

those guys obviously lift or used to lift heavy.

The one dude that was big and not really cut up looked like he did roids at one point too, but damn, some of those guys could be pro gymnasts :|

[Ravens1991]

Anyone have experience w/ complex training?

[brat316]

Anyone have experience w/ complex training?

Rob does.

I tried it ohh man does it kick your ass. Half way through you can't hold the damn bar. I did it with 70lbs, since i never do good mornings. Oh man mid way between the 4th rep after cleans i wanted to drop the bar.

I did the dumbell ones that one is hard to keep your balance in something like good morning if you never done it. I used 25 to start, and usually could do like 3-4 good mornings. So after 2-3 days using 25s, i went to 20 to see how it was it wasn't enough weight. Cause usually after the 1st run through, i'm huffing and feel sweat coming out of every pore.

[tjsunstein]

I do complexes one my cardio days. Every third day. I've become a big fan of the cosgrove complex. It kicks my ass every time. I've done 85, can't do 95.

[Ravens1991]

http://www.youtube.com/watch?v=CqKysjhHopA



that is some interesting exercises that Polamulu does, i have seen a lot of people disagree w/ it. How do you all feel about it?

[Rob S]

I messed up my knee playing soccer so I'm gonna be out of commission for a while. Let this be a lesson kids: dont try and blast a 30 yd. free kick without adequate stretching....both your quad and knee will get destroyed.

[djp]

I partially tore my MCL on Friday night playing drunk football in the rain. Didn't hurt that bad when it happened, but when I woke up the next morning, I almost threw up because the pain was so bad.

[brat316]

http://www.youtube.com/watch?v=CqKysjhHopA



that is some interesting exercises that Polamulu does, i have seen a lot of people disagree w/ it. How do you all feel about it?


ehh it clearly didn't work for him since he got injured that season.

[TitleTown088]

I messed up my knee playing soccer so I'm gonna be out of commission for a while. Let this be a lesson kids: dont try and blast a 30 yd. free kick without adequate stretching....both your quad and knee will get destroyed.

Or just don't play soccer. ;)

[Rob S]

Or just don't play soccer. ;)

I was actually reffing the games and just messing around inbetween. I am not going to stop reffing any time soon bc I make 14 bucks an hour haha.

[BigJohn98]

I finally cracked the 200 lb club with a 205 max on my bench. :)

[KobeBryant833]

I finally cracked the 200 lb club with a 205 max on my bench. :)

Congrats!!

[tjsunstein]

I finally cracked the 200 lb club with a 205 max on my bench. :)

Good stuff man! Time to get to the 225 lb. club!

[Ravens1991]

what are your favorite lifts everyone?


for me it is the push press, I just love how you lower your level then explode up making the bar your ***** holding it above your head. I love it.

[TitleTown088]

what are your favorite lifts everyone?


for me it is the push press, I just love how you lower your level then explode up making the bar your ***** holding it above your head. I love it.

Gotta like the push press.

I'd say my favorite are dead lifts or hang cleans.

[wogitalia]

Well I got back from Bali without doing extra damage to my knee... see the specialist tomorrow to get the whole surgery thing sorted, so not looking forward to a full leg brace and all that comes with a reconstruction...

Meanwhile... today is my last destroying my body day, decided I'm going clean on the diet, alcohol and going to do whatever kinds of weights I can do whilst my knee is ******, don't want to be that guy who gets fat because of an injury... Going to be interesting to see what I can and can't do... plenty of bench and shoulder work methinks... Hopefully will be benching around 250 on reps by the end of the period, hell even more would be nice.

I also realised that I have only worked out like 3 times this year... that is pathetic I is ashamed!

[tjsunstein]

Took 4 days off from the gym to get re-focused and adjust my mindset. I started to slack a little bit in my workout and the last thing I want is to get sloppy with it.

[themaninblack]

what are your favorite lifts everyone?


for me it is the push press, I just love how you lower your level then explode up making the bar your ***** holding it above your head. I love it.

I rly like all the OLY lifts but my favorite is probably squat. It's my best lift too.

[KobeBryant833]

[QUOTE=themaninblack;2160274]I rly like all the OLY lifts but my favorite is probably squat. It's my best lift too.[/Q

1. Power cleans
2. squats

[Go_Eagles77]

So I recently lost about 50 pounds from 2008 into the summer of 09 but I think I could lose about 15-20 more pounds and my old routine of just eating healthy and working out every once in a while isn't seeming to cut it as I'm still at the same weight I was at in August of last year. I think I'm gonna start going to the gym on a regular basis this summer (4-5 times a week?). Anyone have any good workout advice to lose those last 15-20 pounds in 2-3 months?

[Ravens1991]

Running or using an elyptical machine are both great things to lose weight.



This is a very interesting article about the glutes, does anyone have any experience w/ these workouts?


http://www.tmuscle.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth

[tjsunstein]

So I recently lost about 50 pounds from 2008 into the summer of 09 but I think I could lose about 15-20 more pounds and my old routine of just eating healthy and working out every once in a while isn't seeming to cut it as I'm still at the same weight I was at in August of last year. I think I'm gonna start going to the gym on a regular basis this summer (4-5 times a week?). Anyone have any good workout advice to lose those last 15-20 pounds in 2-3 months?
Cardio.
Diet.
Consistency.

[ATLDirtyBirds]

So I recently lost about 50 pounds from 2008 into the summer of 09 but I think I could lose about 15-20 more pounds and my old routine of just eating healthy and working out every once in a while isn't seeming to cut it as I'm still at the same weight I was at in August of last year. I think I'm gonna start going to the gym on a regular basis this summer (4-5 times a week?). Anyone have any good workout advice to lose those last 15-20 pounds in 2-3 months?



HIIT and Complexes. I dropped 15 pounds when I only felt as if I needed to drop 5-10 after a couple of months.

[BlindSite]

HIIT is probably your best bet, also eat 5 small meals a day. Cut out a lot of carbs, dairy and sugar.

I do HIIT 3 times a week, keep my diet to under 1800 calories a day and in 15 months I went from. 242 pounds to 171 pounds. Which is roughly a pound a week. The thing is though I never stopped drinking in this time.

So you will do it faster than me if you don't drink as much as me and don't have a cheat meal once a week.

[Rob S]

I can do no cheat meals, could never cut out drinking tho. The only problem that I have is drinking leads to late night eats.

[brat316]

I just wanna drop body fat. I'm about to start some pills anyone have experince or recommend any?

[Rob S]

All the fat burners I have tried didn't do anything for me. I guess you can give them a go, but they didnt work for me.

[Bob Sanders Dreadlock]

I just wanna drop body fat. I'm about to start some pills anyone have experince or recommend any?

Ya get the pills the mom took in requiem for a dream

[senormysterioso]

Better living through chemistry...sigh

[Ravens1991]

I am looking to gain weight, how should I do this w/o being a slob. I want to add more and not fat. I am thinking about eating a lot of chicken, turkey and vegetables. Any suggestions?

[MaxV]

I am looking to gain weight, how should I do this w/o being a slob. I want to add more and not fat. I am thinking about eating a lot of chicken, turkey and vegetables. Any suggestions?

Complex Carbs:
Brown Rice
Beans or Legumes in general
Potatoes (sweet is better)
Various Fruits and Vegetables (for the most part can't go wrong here)
Whole Grains

Protein:
Grilled Chicken
Turkey
Fish
Lean Cut Beef and Pork (careful here)


Of course there are also Protein Shakes. Whey and Casein are the best imo. Protein bars are good.


Also, as an occasional snack, I recommend:

http://mysterybruises.com/wp-content/uploads/2010/04/chobani.jpg

[Ravens1991]

Thanks, what is good for breakfast? Would eating a lot of eggs w/ wheat bread be good?

[brat316]

with wheat bread READ ingredient. Shouldn't have high fructose corn syrup, no enriched wheat flour, no flour. First ingredient, or second should be Whole grain wheat,...also same applies for whole grain breads. And it should be like 100 cal per slice.

If you eat eggs, only egg white cut out that fat.

[MaxV]

Yes, I forgot about eggs. Egg whites are better of course.

Dairy products are a subject of much debate. If you have to consume them, get low-fat.

[Sniper]

with wheat bread READ ingredient. Shouldn't have high fructose corn syrup, no enriched wheat flour, no flour. First ingredient, or second should be Whole grain wheat,...also same applies for whole grain breads. And it should be like 100 cal per slice.

If you eat eggs, only egg white cut out that fat.

Cutting out the yolk also cuts out most of the nutrition.

[Finz99]

So I'm now officially 2 months through my workout and I feel better than I ever have before. Put on 10 pounds, haven't had fast food since I started, cut out soda and increased my stamina tenfold.

[steelersfan43]

Just went in one of those underwater body fat % things and im 7.2 percent. hmm

[Verloren]

Cutting out the yolk also cuts out most of the nutrition.

Unfortunately, eating too many yolks lead to high cholesterol.

It's best to eat 1-2 yolks per day, but only egg whites for the rest. Another method is to just buy pure egg whites, or Eggology items.

[Rob S]

if your looking to gain, not eating yolks is retarted

[brat316]

Just went in one of those underwater body fat % things and im 7.2 percent. hmm

I wanted to do that, I was looking for a place but can't find it.

How was it accurate or not.

[Sniper]

Unfortunately, eating too many yolks lead to high cholesterol.

Well, yeah, obviously.

It's best to eat 1-2 yolks per day, but only egg whites for the rest. Another method is to just buy pure egg whites, or Eggology items.

Right.

[steelersfan43]

I wanted to do that, I was looking for a place but can't find it.

How was it accurate or not.

Ya it was pretty cool and ya its accurate im a pretty fit guy

[thefalconer]

i'm looking to get in shape over the summer and had some questions regarding protein supplements and working out in general. i'm not looking to get huge but instead just tone my upper body and work on the gut that i've had forever.

- when should i take whey protein shakes?
i researched a little and saw it's most important to take after a workout and ideally within an hour after the workout. and some places said it's also good to take right after waking up and before working out. just wanted to confirm what i read.

- is there a bad time of day to work out?
i have work and a pretty jammed schedule throughout the day and was planning on working out around midnight about 4 times a week. is that too late?

- any advice on a workout regiment?
i'm planning on doing cardio consisting of running a mile on the treadmill and the stationary bike for about 15 min. and then afterwards using the weight machines. i really don't know much though so advice regarding number of reps and sets would be great. and i've heard a lot about the HIIT method from some co-workers and i'm wondering if that's something i can do on the treadmill.

+rep guys. thanks.

[superman8456]

i'm looking to get in shape over the summer and had some questions regarding protein supplements and working out in general. i'm not looking to get huge but instead just tone my upper body and work on the gut that i've had forever.

- when should i take whey protein shakes?
i researched a little and saw it's most important to take after a workout and ideally within an hour after the workout. and some places said it's also good to take right after waking up and before working out. just wanted to confirm what i read.

- is there a bad time of day to work out?
i have work and a pretty jammed schedule throughout the day and was planning on working out around midnight about 4 times a week. is that too late?

- any advice on a workout regiment?
i'm planning on doing cardio consisting of running a mile on the treadmill and the stationary bike for about 15 min. and then afterwards using the weight machines. i really don't know much though so advice regarding number of reps and sets would be great. and i've heard a lot about the HIIT method from some co-workers and i'm wondering if that's something i can do on the treadmill.

+rep guys. thanks.

From what I know, you drink protein shakes two times a day (one in the morning and one post-workout) for bulking up purposes. Once a day should be fine if you're just looking to get stronger. Keep in mind, a normal person consumes more protein than your body usually needs.

The only bad time of the day to workout is when it is crowded really.

[Ravens1991]

and that is 4-7:30 at my gym.

[thefalconer]

From what I know, you drink protein shakes two times a day (one in the morning and one post-workout) for bulking up purposes. Once a day should be fine if you're just looking to get stronger. Keep in mind, a normal person consumes more protein than your body usually needs.

The only bad time of the day to workout is when it is crowded really.

appreciate it. so it's all good to workout, take a protein shake and go to bed?

[bernbabybern820]

appreciate it. so it's all good to workout, take a protein shake and go to bed?

The timing of your protein consumption has no effect on your body composition.

[ATLDirtyBirds]

I cannot stress enough how amazing HIIT is for anyone looking to lose weight/have more tone.

[Rob S]

You should take some whey right after working out regardless of goals. You need something for recovery purposes.

Also, I have been doing the deck of cards cardio work out, its pretty damn good. I cant really lift heavy due to my knee, but deck of cards + complexes are a nice sub.

[Go_Eagles77]

I cannot stress enough how amazing HIIT is for anyone looking to lose weight/have more tone.
Any particular HIIT routine that works best? Definitely thinking about giving it a shot.

[Rob S]

Any particular HIIT routine that works best? Definitely thinking about giving it a shot.

Whatever you will actually do. I think complexes are great, 400m sprints with rest inbetween work well, timed sprints with jogging inbetween, whatever as long as your consistent.

[Ravens1991]

yo Rob how is the knee doing? When can you get back to lifting?

[ATLDirtyBirds]

Any particular HIIT routine that works best? Definitely thinking about giving it a shot.



I just throw on sweatshirt, sweatpants, and a ski cap, then do 12 sets of

30 second sprinting, 30 second light jog.


Then I'll do complexes after about 4-5 minutes of stretching. And after that I get a lot of sweat and I'm pretty beat. If I'm feeling ambitious, I can do this twice in one day maybe cutting out the complexes the second time around.


I've been doing that 3 days a week along with regular lifting 4 times a week (so doing some kind of working out 7 days a week), a slight cut back in the portions I've been eating, and I'm down about 18 pounds in about 4 months. (I didn't need too lose a lot a weight either, was just setting out to get in a bit better shape)

Still drink and eat awesome foods too.

[bernbabybern820]

For some reason all of a sudden my strength has been really increasing lately. Ive been benching 225 2-3 times on my 5th set. My goal for the summer is benching 250 at 150 pounds.

Just to update i now bench 225 5 times for my last set.

[Rob S]

yo Rob how is the knee doing? When can you get back to lifting?

I wound up spraining my ACL. It's feeling better now, but I am hesitant to squat or deadlift heavily. I should be able to give some light lifting workouts a go next week (nothing more than like 185) and if that feels perfectly fine, I think I will give a semi-heavy 5x5 a try the following week. I can run and play soccer now without pain, so I like my chances. I have just been taking my time because its not like I need get back to training for any specific reason right now and its not worth re injuring or totally tearing it.

[Ravens1991]

yeah good idea,



do you do the wendler 5x5 that is always talked about on sherdog?

[Rob S]

yeah good idea,



do you do the wendler 5x5 that is always talked about on sherdog?

5-3-1 you mean? I am gonna start that next fall. I am doing my own think right now (a 10-8-5-3-1). Just doing the 5x5 to test because I know exactly where I should be at with that routine.

[Ravens1991]

yeah thats what I meant, the posters on sherdog seem to really love it, but it seems like there isnt a lot of volume.

[djp]

I wound up spraining my ACL. It's feeling better now, but I am hesitant to squat or deadlift heavily. I should be able to give some light lifting workouts a go next week (nothing more than like 185) and if that feels perfectly fine, I think I will give a semi-heavy 5x5 a try the following week. I can run and play soccer now without pain, so I like my chances. I have just been taking my time because its not like I need get back to training for any specific reason right now and its not worth re injuring or totally tearing it.

I feel ya man, I am just getting back to walking without my brace/crutches after a grade 2 MCL sprain and 2 bone bruises in my left knee which happened on April 26th.

The orthopedic specialist said she had never seen 2 bone bruises this bad before. It was the worst pain I have ever had when I woke up the next morning, I was sitting on my ass going down stairs, it was just a nightmare. PT twice a week since the 2nd week of May. I coach a baseball team, so it's been tough to do things that I want to show and can't just say.

However, now I'm at about 80% in my range of motion and there's almost no pain besides soreness and stiffness when I wake up. Knee injuries are definitely a grind.

I'm just glad I didn't tear my meniscus, as that's what they feared since I couldn't straighten my knee, but the MRI ruled that out.

[Ravens1991]

I have knee tendonitis and its a pain in the ass, I couldnt imagine what you guys go through

[Rob S]

yeah thats what I meant, the posters on sherdog seem to really love it, but it seems like there isnt a lot of volume.

It concerns me a little bit, but I don't like volume that much on my big lifts. I think I am gonna go 5-3-1 for my main lift each day then get some volume in on my assistance exercises (probably a 3x10 or 4x8)

[Ravens1991]

yea that works, I usually strive to get 24-32 sets in when i lift. That is how i was taught in HS, but i am looking to switch to a real program. I am going to do WS4SB

[Rob S]

yea that works, I usually strive to get 24-32 sets in when i lift. That is how i was taught in HS, but i am looking to switch to a real program. I am going to do WS4SB

Good program, very good program. I just dont like that you have to choose between squats and deads.

[thefalconer]

12 sets of 30 second sprinting, 30 second light jog.

imma try this.

[wogitalia]

- is there a bad time of day to work out?
i have work and a pretty jammed schedule throughout the day and was planning on working out around midnight about 4 times a week. is that too late?

It's less than ideal. Basically you will lose a lot of the gains of working out from a weight loss point of view as instead of the boost in your metabolism your body will do its best to counter it while you sleep.

Also, when you sleep the body eats away at the muscles, so you want to get some Casein protein in to you before going to bed if you are working out just before sleeping. Whey is a quick release, Casein a slow release which helps stop the bodies catabolic processes whilst sleeping, which is just the break down of the muscle. To add size you want to keep it anabolic as much as possible.

Sleep experts also believe that working out before sleeping is bad for sleep patterns due to the hormones that are released by working out but I don't know a lot about it so other than perhaps pointing you to do some research on it and find out whether it is a major issue for you and what you are doing.

I'm also posting this assuming that you live by a normal schedule in that midnight is before bed for you, and not after waking up for instance as obviously the midnight thing is only relevant to your own body clock.

[bored of education]

5 days in to p90x. i havent lifted or done anything gym wise since h.s. once im up to 25 days ill be happier

[djp]

5 days in to p90x. i havent lifted or done anything gym wise since h.s. once im up to 25 days ill be happier

Once my knee heals, I was thinking of starting it. I'm slightly overweight, but not obese by any means. (5'10 195) .. doable? I am down for working my ass off, but not if it's just impossible. I've heard good things, but I'm not sure yet.

[superman8456]

Once my knee heals, I was thinking of starting it. I'm slightly overweight, but not obese by any means. (5'10 195) .. doable? I am down for working my ass off, but not if it's just impossible. I've heard good things, but I'm not sure yet.

It's pretty damn hard and a lot of it is just self motivation. If you're a good self motivator, you'll reap the benefits, but if not its easy to take sets off or not go all out.

[tjsunstein]

Seems like everyone is getting injured these days. I sprained my ankle 4 days ago.

[MaxV]

You should take some whey right after working out regardless of goals.

My routine is taking Whey (fast digestive) before the workout and Casein (slow digestive) after.

I've been doing this for only about a month and I like the results so far.

[Rob S]

My routine is taking Whey (fast digestive) before the workout and Casein (slow digestive) after.

I've been doing this for only about a month and I like the results so far.

everything I have read suggests you need something fast right after working out. Ideally taken with carbs in about a 3:1 ratio. I can probably link you some scientific studies if you wanted to read up on it.

I am thinking of hitting up Brighton Beach this weekend btw.....any restaurant rec? Nothing too fancy, don't want to blow more than like 60 including wine.

[Rob S]

TaylorMade Irons

But standing on the course with one in your hand you’re more likely to be thinking simply that it looks like a great iron rather than marvelling at the thousands of hours of R&D. No wonder TaylorMade golf clubs for sale (http://www.mygolfclubsforsale.com/) themselves expect this to be their most played iron on Tour ishiner.

stop ruining a good thread

[MaxV]

everything I have read suggests you need something fast right after working out. Ideally taken with carbs in about a 3:1 ratio. I can probably link you some scientific studies if you wanted to read up on it.

Yes, if you don't mind, that would be great. I've been doing research on it. From what I've read, Casein is ideal to take right before bed. The issue with me is that, on weekdays, I can only workout after work (7pm-10pm).

I am thinking of hitting up Brighton Beach this weekend btw.....any restaurant rec? Nothing too fancy, don't want to blow more than like 60 including wine.

My favorite restaurant on Brighton is Gina's (between Brighton 4 & 5). It's a relaxing, not expensive place with good variety and quality food.

[BigJohn98]

Maxed 225 on bench yesterday :)

[Ravens1991]

That is good BigJohn, what is your size?

[BigJohn98]

6'1 162 lbs

[bernbabybern820]

6'1 162 lbs

Thats pretty good. It's a lot easier for short guys like me to put up heavy weights.

[Ravens1991]

http://www.youtube.com/watch?v=EhVSo6de6q0



thoughts on this guy claiming sqauts are the worst exercise for lower body? I think this sounds like BS

[BigJohn98]

I think it depends in how you do them. If you squat too low, you can really **** your knees up with all the pressure. That's why I struggled so much on squats.

[Ravens1991]

yeah but w/ proper form you should be fine. Power is strength X speed and you will get a lot stronger through Squats

[Verloren]

http://www.youtube.com/watch?v=EhVSo6de6q0



thoughts on this guy claiming sqauts are the worst exercise for lower body? I think this sounds like BS
I think people are more likely to wreck their back with deadlifts because of improper form.

[brat316]

I think it depends in how you do them. If you squat too low, you can really **** your knees up with all the pressure. That's why I struggled so much on squats.

actually its if you are not going low enough, if you stop above 90 you are putting all the pressure on your knees instead of waist. If you stop at 90 you knees are the weakest at a 90 degree angle. If you go past that, then all the weight shifts to your waist. Also when coming up people sometimes shake their knees in and out.

Also most people don't know how to squat, they have their knees go over the toes more times then not. Also you knees should line up with you feet.

[Bob Sanders Dreadlock]

The half squat is actually more likely to do damage to the knees than the full squat. Hes just a guy trying to get some exposure and is a joke. If this guy has a degree he needs to return it. Be hard to find any good S/C coach not advocating squats in some form

[steelersfan43]

i broke my thumb now i cant do anything :(

[BamaFalcon59]

Check this out.

I've been back in the gym. I usually go 6'1" 195. As of last week I was 196ish.

I eat an outstanding amount, but I always have.

The past few days I have been munching, hard, but nothing too extraordinary.

I'm 208 pounds! I was 202 as of yesterday morning. So even saying I'm less than 208, say 204, wtf!

Not really sure what's going on.

[JF4]

Check this out.

I've been back in the gym. I usually go 6'1" 195. As of last week I was 196ish.

I eat an outstanding amount, but I always have.

The past few days I have been munching, hard, but nothing too extraordinary.

I'm 208 pounds! I was 202 as of yesterday morning. So even saying I'm less than 208, say 204, wtf!

Not really sure what's going on.

I used to sway anywhere from 5-10 pounds every week depending on the amount of food/cardio i took part in that week. I'm kind of locked in between 185-190 now but I swayed alot moreso when I was first starting at the gym. 13 is a little extreme though, maybe you're scale is a little tweaked.

[Ravens1991]

that has to be a flucuation in water weight

[Rob S]

Injured knee playing soccer AGAIN! ****!

Just call me Arjen Robben.

['cuse-213]

Just tried one of the complexes that were being talked about pages ago. Did the Waterbury one. Ow..

Finished and said to myself I had hoped it worked my legs more. I was thinking that.. until I stood up and found my thighs cramping like none other.

I plan on just using complexes from now on. I plateaued using weights, and am really bored with cardio.

[Go_Eagles77]

I'm starting to get really frustrated trying to lose weight. I tried HIIT a couple weeks ago but I wasn't able to sprint more than 6 or 7 times (30 second intervals) so I started jogging about 2 miles every day, eating only healthy food about 1200-1600 calories a day and weight training every other day, I've been doing this for about 2 and a half weeks and I didn't see any change in the way I look so I weighed myself to see if I've made any progress and I haven't lost any weight in that time period. I know HIIT is more effective than jogging but I was still surprised I haven't made any progress, could HIIT really make that much of a difference?

[TitleTown088]

http://www.youtube.com/watch?v=EhVSo6de6q0



thoughts on this guy claiming sqauts are the worst exercise for lower body? I think this sounds like BS

I can see squats not being ideal for certain types of athletes, but they're very important for someone strength training.

[ATLDirtyBirds]

I'm starting to get really frustrated trying to lose weight. I tried HIIT a couple weeks ago but I wasn't able to sprint more than 6 or 7 times (30 second intervals) so I started jogging about 2 miles every day, eating only healthy food about 1200-1600 calories a day and weight training every other day, I've been doing this for about 2 and a half weeks and I didn't see any change in the way I look so I weighed myself to see if I've made any progress and I haven't lost any weight in that time period. I know HIIT is more effective than jogging but I was still surprised I haven't made any progress, could HIIT really make that much of a difference?



How much weight do you want to/have to lose?

And what are the thoughts on doubling up on a routine (once in morning, repeat it at night)

[Go_Eagles77]

How much weight do you want to/have to lose?

And what are the thoughts on doubling up on a routine (once in morning, repeat it at night)
I'm 5'9 and about 150 but it's a bad 150 (I used to be over 200). I just want to get in good shape but that damn last bit of weight won't go away. I'm thinking I could lose about 10-15 pounds of fat and was hoping I could do it before the fall semester starts. Also I'm definitely willing to double up the routine if I can get some results.

[Rob S]

try going ketotonic if that would suit your lifestyle. A lot of my friends that fight find they HAVE to go keto in order to make weight and lose those few extra lbs. I assure you, if u stick to a strict keto diet for a month, you will drop serious weight.....the key is slowly adding back carbs (and good ones) or you will gain it back.

[Go_Eagles77]

I've thought about that before but being in an Italian family it's pretty hard to avoid carbs so I've generally tried to stay away from that, but I am getting pretty desperate haha. If I did try that would I have to avoid carbs every single day without fail or would I be able to have pasta like once a week? Also most of the weightloss foods I currently eat contain pasta anyway and I eat a lot of fruit too so I'd definitely have to completely revamp my diet but I'm definitely down to try it if it's the best way.

[brat316]

Yeah, no don't avoid carbs thats a big no no. Avoid bad carbs like sugar, white bread, white rice, empty fillers, pasta.

You want complex carbs, so whole grain bread, sweet potato, brown rice are carbs you want, lean meat, fruits, veggies.

Since your trying to loose fat, cut out dairy or if you want to dairy go with fat free. Also cut out red meat and watch the lbs come off, also limit fast food to 1 time a week or none at all.

[Go_Eagles77]

Yeah, I've been reading up on it and I don't think I want to cut out carbs completely. Really I already do most of that stuff but I think my one downfall might be the frozen weight loss dinners I get (mostly pasta-based) that are loaded with carbs. So apples, bananas, strawberries etc. are good? I know they have a lot of sugar but I've been trying to lose weight by purely eating as little fat as possible so I always thought it was fine.

[Verloren]

Yeah, I've been reading up on it and I don't think I want to cut out carbs completely. Really I already do most of that stuff but I think my one downfall might be the frozen weight loss dinners I get (mostly pasta-based) that are loaded with carbs. So apples, bananas, strawberries etc. are good? I know they have a lot of sugar but I've been trying to lose weight by purely eating as little fat as possible so I always thought it was fine.

Having healthy fats with each meal worked well for me. Then again, I also cut out carbs from 4pm and on.
http://scivation.com/books/
Check out their Lifestyle Cut book. It gives a lot of pointers on how to narrow down your diet.

[Brent]

Right now, I'm 5'9" and about 187 lbs. Now, I am not fat, in fact, I'm pretty bulked up. That's the problem. I have been hitting weights, along with riding my bike, to the point that I've put on a lot of mass, more than I'd like.

I'd like to lose mass but without giving up lifting, any suggestions? The only thing I could think to do was use less weight and increase reps. I'd like to move to a cardio-based lifting routine. I just want ideas on lifts I can do.

[brat316]

Right now, I'm 5'9" and about 187 lbs. Now, I am not fat, in fact, I'm pretty bulked up. That's the problem. I have been hitting weights, along with riding my bike, to the point that I've put on a lot of mass, more than I'd like.

I'd like to lose mass but without giving up lifting, any suggestions? The only thing I could think to do was use less weight and increase reps. I'd like to move to a cardio-based lifting routine. I just want ideas on lifts I can do.

circuit training for sure, you'll have to move down in weight, it cardio and time based and you won't bulk up.

Also complexes won't bulk you up, ploy-metric weight workouts. Taking light weights and jumping around the gym or in 1 spot.

[Rob S]

If you are doing a true keto diet, its pretty much 0 carb with no wiggle room. You must be under 20 g carbs per day for it to work. You can eat pretty much unlimited bacon, steak, other fatty meats, cheese and eggs tho. It worked for me when I needed to make weight and works for all the fighters I know. A lot of them just stick to it full time (altho they keep carbs at around 35 or 40 when they arent cutting) and all of their tests are fine (blood pressure, cholesterol, etc.) despite like 2 lbs of fatty meat, 1/2 lb. of cheese and at least 12 eggs a day.

Brent, your lifts shouldnt really change. Any good weight lifting plan, for any goals, will include bench, squat, and deadlift. Keep doing them and do them heavy (if you didn't do them, probably incorporate them). If you want to get smaller, just eat less and do cardio (if you want a cardio weight lifting routine, try complexes......I introduced the forum members here to them a while ago and everyone seems to love them). You dont have sacrifice all the strength gains you have made in cutting a little bulk as long as you keep lifting heavy....you wont get bigger just through lifting, the food intake has to be there for you to grow. Cut out some calories, step up the cardio, keep lifting heavy and you have a good chance to lose some weight while keeping most of the strength you have gained.

[Go_Eagles77]

I realized some of the stuff I was eating that was low in calories and fat had like 300 g of carbs in them alone, so I'm thinking about cutting down to about 80 g of carbs a day, but still eating pretty healthy. Cut out all the pasta for chicken, salmon, steak, etc. If that doesn't work out I will probably try a straight keto diet.

[Rob S]

I realized some of the stuff I was eating that was low in calories and fat had like 300 g of carbs in them alone, so I'm thinking about cutting down to about 80 g of carbs a day, but still eating pretty healthy. Cut out all the pasta for chicken, salmon, steak, etc. If that doesn't work out I will probably try a straight keto diet.

Yeah, you can try reducing first. It may not work tho depending on your body type. If you do decided to go keto, I have done it a number of times so just ask me for some advice and I will be happy to help.

[Go_Eagles77]

Yeah, you can try reducing first. It may not work tho depending on your body type. If you do decided to go keto, I have done it a number of times so just ask me for some advice and I will be happy to help.
Will do, thanks man.

[Ravens1991]

Box squats = rape to hamstrings and butt.


I tried them today because it focuses on the posterior chain, also because its impossible to cheat on them and I always end up cheating a little with regular squats. They will really work your ass

[Brent]

If you are doing a true keto diet, its pretty much 0 carb with no wiggle room. You must be under 20 g carbs per day for it to work. You can eat pretty much unlimited bacon, steak, other fatty meats, cheese and eggs tho. It worked for me when I needed to make weight and works for all the fighters I know. A lot of them just stick to it full time (altho they keep carbs at around 35 or 40 when they arent cutting) and all of their tests are fine (blood pressure, cholesterol, etc.) despite like 2 lbs of fatty meat, 1/2 lb. of cheese and at least 12 eggs a day.
I have to admit, upon reading up on the keto diet, that sounds crazy. I've been told about cutting carbs to force the body to burn fat. I guess I'll try it.

Brent, your lifts shouldnt really change. Any good weight lifting plan, for any goals, will include bench, squat, and deadlift. Keep doing them and do them heavy (if you didn't do them, probably incorporate them). If you want to get smaller, just eat less and do cardio (if you want a cardio weight lifting routine, try complexes......I introduced the forum members here to them a while ago and everyone seems to love them). You dont have sacrifice all the strength gains you have made in cutting a little bulk as long as you keep lifting heavy....you wont get bigger just through lifting, the food intake has to be there for you to grow. Cut out some calories, step up the cardio, keep lifting heavy and you have a good chance to lose some weight while keeping most of the strength you have gained.
1) what are complexes? (those sound really familiar)
2) and, really, burning fat isnt something I need, I can't cut much more without it being either water weight or muscle mass. Are you saying that the lower carb intake will begin to reduce my muscle mass?

[MidwayMonster31]

I've been getting into squat jumps using a pool. I've been doing anywhere from 160-200 jumps. Water dumbbells also make it a lot harder to get a good jump (80-100 reps with 80-100 without WD). Good for your balance too.

[KobeBryant833]

Lately I've cut soda from diet, cereal and sweets too and i've seen a huge change in how my body is functioning. I've cut 10 pounds and i look extremely cut. Toast with peanut butter has been my breakfast before workouts and eggs after and i'm loving the results.

[BamaFalcon59]

I've made a few changes in my diet, but I still eat like a horse and eat good as well. But with this 'get cut' workout I have going (5/7 days a week), I'm getting very good results. Basically my 'diet' is:

- No/ very little dairy (Almond Milk as a substitute for skim)
- Snacks are 90% fruits (blueberries, grapes, bananas) and sandwich meats (roast beef, ham, turkey). Also eggs (2 egg whites, 2 large eggs)
- Multi-grain carbs in the morning, white bread is allowed after a workout, little carbs past mid-day
- Shake for breakfast and after workout (1 scoop of protein breakfast, 23g, 2 scoops for lunch, around 40g; blueberries or banana; pack of oatmeal)

Those are the main things. I eat constantly, but it's working thus far. I've cut a few pounds, but I'm getting much more defined and feel much healthier as well.

[scottyboy]

i'm looking to cut fat on my chest. trying to lose my tummy and tighten up my pecs. advice? I'm starting to try and eat healthier mainly with less snacks and just eating less in general. i'm considering trying to bulk up a bit, but that'll mainly come with some lifting. but general advice to lose/tighten my stomach would be great. 6 pack is the goal...not sure by when, but eventually, a 6 pack or something to the essence would be nice.

[BamaFalcon59]

Interval cardio. Sprint, walk, sprint, etc.. Will cut fat very fast.

Also, drink tons of water, speeds up the process, and eat throughout the day to keep your metabolism running.

[yourfavestoner]

Lately I've cut soda from diet, cereal and sweets too and i've seen a huge change in how my body is functioning. I've cut 10 pounds and i look extremely cut. Toast with peanut butter has been my breakfast before workouts and eggs after and i'm loving the results.

Cutting soda from your diet is one of the best things you can do to lose weight. So much unneccesary calories and sugar....ugh. It's disgusting.

[wogitalia]

So been working out for a month, amazing how quick you get back to previous levels after long layoffs...

Due to blown out knee all I've been able to do is upper body but I'm up to 230 now on my 3x8 bench sets... not long to get back to my peak back when I was working out regularly... Never thought I would miss cardio but there is genuine truth in you don't miss it until you can't do it anymore...

Least I get the reco in the next couple of months! Then the lovely 10 month rehab path begins.

[Rob S]

Brent, give this a read regarding complexes: http://www.tmuscle.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physiqu e

I recommend using the "Evil 8" with around a 95 lb. bar (at the absolute most to start imo) if you consider yourself fit


With regards to keto: http://www.sherdog.net/forums/f15/zero-carb-fantastic-results-but-questions-remain-1196334/

Give that a read.....tons of great info from insanely knowledgeable people answering an abundance of questions.

[Brent]

Brent, give this a read regarding complexes: http://www.tmuscle.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physiqu e

I recommend using the "Evil 8" with around a 95 lb. bar (at the absolute most to start imo) if you consider yourself fit

With regards to keto: http://www.sherdog.net/forums/f15/zero-carb-fantastic-results-but-questions-remain-1196334/

Give that a read.....tons of great info from insanely knowledgeable people answering an abundance of questions.
I'll check out that workout routine later (I bookmarked it), and see if I like it. I partially torn my subscapularis muscle about 3 weeks ago and have been rehabbing it, so I haven't worked out over that time (which is killing me).

What I gather from that forum you linked is something I was doing in college: cut out carbs from my diet. I eat a pretty low-carb diet to begin with, so I guess I'll just have to cut even more. I think I am at about 80g of carbs a day, so I'll shoot for sub-50g and see how that turns out.

These are open to any of you, so all answers will be appreciated:
1) Any one have a low-carb alternative to bread? I've seen those "low-carb/sugar free" breads at the store but never tried them.

2) Also, I read somewhere that for ever 1g of fiber you take in, it cancels out a carb. Is BS or not?

[Bob Sanders Dreadlock]

I'll check out that workout routine later (I bookmarked it), and see if I like it. I partially torn my subscapularis muscle about 3 weeks ago and have been rehabbing it, so I haven't worked out over that time (which is killing me).

What I gather from that forum you linked is something I was doing in college: cut out carbs from my diet. I eat a pretty low-carb diet to begin with, so I guess I'll just have to cut even more. I think I am at about 80g of carbs a day, so I'll shoot for sub-50g and see how that turns out.

These are open to any of you, so all answers will be appreciated:
1) Any one have a low-carb alternative to bread? I've seen those "low-carb/sugar free" breads at the store but never tried them.

2) Also, I read somewhere that for ever 1g of fiber you take in, it cancels out a carb. Is BS or not?

Your carb count is already fairly low. I wouldn't reccomend taking it that low unless you are cutting for a bodybuilding competition.

[Brent]

Your carb count is already fairly low. I wouldn't reccomend taking it that low unless you are cutting for a bodybuilding competition.
Well, I want to cut as much as possible because I have a little body fat that I've been unable to cut for years. This is more of a personal challenge. Also, I want to lose muscle mass, not just fat. I've bulked up more than I'd like.

[wogitalia]

1) Any one have a low-carb alternative to bread? I've seen those "low-carb/sugar free" breads at the store but never tried them.

Some, but not all, wraps would qualify as this. Basically with breads and their alternatives it's a case by case thing and you really need to read the label to be sure.

As for part 2... no idea, I can't say I've ever heard that exact saying but I do know that fiber by the nature of pushing things through the body faster will probably cause the body to use less of the slow break down carbs that you eat. It is certainly good stuff for you though and will most likely help with weight loss as it helps make the body as efficient as possible in dealing with waste.