Gym/Exercise Thread

[no name]

That article went way over rmy head. I am sure its correct and makes sence, but for a novice like myself who had success with my limited knowelege it seems like a alot to learn to get yourself in shape. That T-Nation are for thoes guys who are 200 pounds of muscle who want to get to 300 pounds of pure muscle not for the beginner.

Lose weight with more cardio 2000 a day calorie diet
Gain weight with heavy lifting and a diet high in protein.

Above is for the beginner\novice if you are serious about gaining and cutting then that article is for you.

[tifosi77]

Saw PJ James on TV today..... Personal trainer who had a hard time motivating a client who said "You have no idea what it's like to be me". He thought "Crikey, he's right". So he went out and blew his training and diet regimens and set about adding about 100 pounds of fat to his body over the course of about 4-5 months. He then spent the next 4-5 months losing all that weight and getting back into his original shape.

No word on what the skeptical client had to say.

[no name]

People fail diets, rarely does a diet fail a person. I tried to help people on diets and they explain to me, well had a great week, then they tell me how they had pizza and beer Friday night saying "it was just one day" ????

But it is hard for people to realize the dedication it takes to lose weight, its a 24/7 job. And that guy is right we don't understand what thoes people go through. Making the change fighting the urgh has to be more than what we go through.

The kicker that gets most people once you explain, once a diet is over, younow have to make a "lifetime commitment to weight managemnet" it just does't stay off.

[mac5155]

These vertical jumps beat Pacioretti.

MMA Fighter BJ Penn

[youtube][/youtube]

NFL WR Jumps out of pool backwards

[youtube][/youtube]

36" jumps out of water opposed to 57" jump out of water is probably about the same. Except pacioretty is a hockey player and doesnt spend his summers in the swimming pool

[steelhammer]

Getting my butt kicked on the Smolov squat program. Absolute torture. Can't wait for it to be (halfway) over. I'm dropping the weight by 5 lbs next week. I'd rather drop weight than miss a rep (which I almost did twice today). There is just no way I would complete it as is. I probably set my starting weight too heavy. Also, I'm taking an extra week off after the first mesocycle. This really is the most violent squat routine I've ever come across.

[Godric]

My two favorite Fitness professionals are greg plitt and of course:

[youtube][/youtube]

[mac5155]

I started "Couch to 5k" yesterday. I'm ridiculously out of shape and this honestly seemed very easy to do. I am thinking about either doubling up the weeks (doing each week 2x) or doing an extra day each week. I have heard that weeks 1 and 2 are easy then you get to week 3 and you're dead.

[Troy Loney]

I started "Couch to 5k" yesterday. I'm ridiculously out of shape and this honestly seemed very easy to do. I am thinking about either doubling up the weeks (doing each week 2x) or doing an extra day each week. I have heard that weeks 1 and 2 are easy then you get to week 3 and you're dead.

I'd hope it's more about making long term lifestyle changes as opposed to just being able to complete one 5k.

[mac5155]

I started "Couch to 5k" yesterday. I'm ridiculously out of shape and this honestly seemed very easy to do. I am thinking about either doubling up the weeks (doing each week 2x) or doing an extra day each week. I have heard that weeks 1 and 2 are easy then you get to week 3 and you're dead.

I'd hope it's more about making long term lifestyle changes as opposed to just being able to complete one 5k.

I'll call you when I'm done and you can come be the judge.

[Troy Loney]

That comment was directed towards the program and not to the individual.

[no name]

Getting my butt kicked on the Smolov squat program. Absolute torture. Can't wait for it to be (halfway) over. I'm dropping the weight by 5 lbs next week. I'd rather drop weight than miss a rep (which I almost did twice today). There is just no way I would complete it as is. I probably set my starting weight too heavy. Also, I'm taking an extra week off after the first mesocycle. This really is the most violent squat routine I've ever come across.

See i read 2 different thoughts on this, some say do your rountine to failure as in lift til you can't lift no more. And other say complete your sets and reps. Never was sure which was the right one.

[shafnutz05]

I've heard a lot more sentiment that the traditional 2-3 sets thing isn't always the best way to go. That doing one long, drawn out set until you are completely wiped is a good way to do things.

[steelhammer]

Getting my butt kicked on the Smolov squat program. Absolute torture. Can't wait for it to be (halfway) over. I'm dropping the weight by 5 lbs next week. I'd rather drop weight than miss a rep (which I almost did twice today). There is just no way I would complete it as is. I probably set my starting weight too heavy. Also, I'm taking an extra week off after the first mesocycle. This really is the most violent squat routine I've ever come across.

See i read 2 different thoughts on this, some say do your rountine to failure as in lift til you can't lift no more. And other say complete your sets and reps. Never was sure which was the right one.

I believe it is very dependent on what kind of program you do. The one I am currently doing for front squats is a bad example because it is extremely high volume (136 reps per week, 4 days per week) AND it is very heavy (today's workout is 4 sets of 9 reps of 90% of my 1-rep max). Like most programs, there is a time for failure and a time to build volume for a future performance (lift, sport, etc.). Unfortunately for me now is that most sets feel like I am going close to failure on this program.

[PensFanInDC]

1 mile of sprinting uphill (the hill is 1/10 of a mile, so 10 times sprinting up), 100 burpees, 200 mountain climbers, 1/2 mile of bear crawling, and 150 spider man pushups. I am going to sleep well tonight.

[no name]

Getting my butt kicked on the Smolov squat program. Absolute torture. Can't wait for it to be (halfway) over. I'm dropping the weight by 5 lbs next week. I'd rather drop weight than miss a rep (which I almost did twice today). There is just no way I would complete it as is. I probably set my starting weight too heavy. Also, I'm taking an extra week off after the first mesocycle. This really is the most violent squat routine I've ever come across.

See i read 2 different thoughts on this, some say do your rountine to failure as in lift til you can't lift no more. And other say complete your sets and reps. Never was sure which was the right one.

I believe it is very dependent on what kind of program you do. The one I am currently doing for front squats is a bad example because it is extremely high volume (136 reps per week, 4 days per week) AND it is very heavy (today's workout is 4 sets of 9 reps of 90% of my 1-rep max). Like most programs, there is a time for failure and a time to build volume for a future performance (lift, sport, etc.). Unfortunately for me now is that most sets feel like I am going close to failure on this program.

I am on a diet right now but still incorperate lifting in my routine 2 times a week. I am doing a 5x5 full body routine. Lifting real heavy for the first 2 sets then going back just a little to complete my next 2 sets. Then the last set is back up so hopefully i am spent at my last rep. That squat routine sounds insane. Once i drop a few more pounds i plan on building a lifting routine. If you have and ideas on that wouldn't mind hearing about it.

[steelhammer]

Getting my butt kicked on the Smolov squat program. Absolute torture. Can't wait for it to be (halfway) over. I'm dropping the weight by 5 lbs next week. I'd rather drop weight than miss a rep (which I almost did twice today). There is just no way I would complete it as is. I probably set my starting weight too heavy. Also, I'm taking an extra week off after the first mesocycle. This really is the most violent squat routine I've ever come across.

See i read 2 different thoughts on this, some say do your rountine to failure as in lift til you can't lift no more. And other say complete your sets and reps. Never was sure which was the right one.

I believe it is very dependent on what kind of program you do. The one I am currently doing for front squats is a bad example because it is extremely high volume (136 reps per week, 4 days per week) AND it is very heavy (today's workout is 4 sets of 9 reps of 90% of my 1-rep max). Like most programs, there is a time for failure and a time to build volume for a future performance (lift, sport, etc.). Unfortunately for me now is that most sets feel like I am going close to failure on this program.

I am on a diet right now but still incorperate lifting in my routine 2 times a week. I am doing a 5x5 full body routine. Lifting real heavy for the first 2 sets then going back just a little to complete my next 2 sets. Then the last set is back up so hopefully i am spent at my last rep. That squat routine sounds insane. Once i drop a few more pounds i plan on building a lifting routine. If you have and ideas on that wouldn't mind hearing about it.

No problem pal, anything I can do to help. I have recommended the stronglifts website a lot: http://stronglifts.com/

Lots and lots of info on there. Pretty basic stuff, but basic stuff works. There are advanced routines on there as well. All depends on your experience and goals.

[KG]

I'm having an internal debate about weather to get up an hour earlier tomorrow morning to work out...I usually work out after work at night but I think I need to change it up...I'd like to do 2 a days if I could. But knowing me, I'll do it good for 3 days and then get injured and take 3 weeks off...

thoughts? = )

[shafnutz05]

I'm having an internal debate about weather to get up an hour earlier tomorrow morning to work out...I usually work out after work at night but I think I need to change it up...I'd like to do 2 a days if I could. But knowing me, I'll do it good for 3 days and then get injured and take 3 weeks off...

thoughts? = )

The one thing I have read consistently is, "cardio in the morning, strength at night". If you lift in the morning, your body is still in a catatonic state, and that's no good for muscle growth

[Ben Klingston]

I'm having an internal debate about weather to get up an hour earlier tomorrow morning to work out...I usually work out after work at night but I think I need to change it up...I'd like to do 2 a days if I could. But knowing me, I'll do it good for 3 days and then get injured and take 3 weeks off...

thoughts? = )

The one thing I have read consistently is, "cardio in the morning, strength at night". If you lift in the morning, your body is still in a catatonic state, and that's no good for muscle growth

Completely agree. I am 100% not a morning person, to the point of needing to shock myself awake in the morning, but I feel so much more energized and productive if I get up 45 minutes earlier and do some cardio before going to work. If I can pull this off a few days in a row, I feel 10X better through the week. Find a way to wake yourself from a stupor and do this. Plus, I can catch up on news from night before or read a book or listen to some new music while doing it. It's like an extra hour of 'free time' a day, since I don't spend that in limited evening time after work (though I do still lift a few days a week). It's just a matter of winning a battle against my morning self.

[Loaf31]

I started "Couch to 5k" yesterday. I'm ridiculously out of shape and this honestly seemed very easy to do. I am thinking about either doubling up the weeks (doing each week 2x) or doing an extra day each week. I have heard that weeks 1 and 2 are easy then you get to week 3 and you're dead.

I start week 3 today... We'll see how it goes

[tluke53]

I bought one of Tony Horton's books from the discount section at Barnes & Noble. I think it is titled Bring It. I love some of his exercises and exercise in general, but his diet plan is insane. If I have to stick to that plan to get the beach body everyone wants then count me out. I have changed my diet so much over the past year and I still couldn't come close that insanity. No alcohol, no caffine, no sugar, no red meat. That's just not doable for me. Anyway, I have not dieted hard for 6 months and have managed to not gain back any of the 65 lbs I have lost. (To me that is HUGE) The weight traning has been great for my body and pretty much anyone I speak with is shocked that I still weigh 240. (Well it actually varies a good bit between 235 and 245.) Most people guess that I weigh under 200. They are either being nice, stupid, or I hide my weight well. So that's the situation.... now the problem.

I want to get down under 200, but just don't know if I have the will power. Do any of you actually beleive you can loose weight without being hungry? I know I don't, I have accepted it as part of the process. However, it gets to a point where dealing with hunger just sucks. I eat a crapload of salads and other healthy foods, which also gets old after a while. I guess I am in a "diet" rut.

[steelhammer]

I bought one of Tony Horton's books from the discount section at Barnes & Noble. I think it is titled Bring It. I love some of his exercises and exercise in general, but his diet plan is insane. If I have to stick to that plan to get the beach body everyone wants then count me out. I have changed my diet so much over the past year and I still couldn't come close that insanity. No alcohol, no caffine, no sugar, no red meat. That's just not doable for me. Anyway, I have not dieted hard for 6 months and have managed to not gain back any of the 65 lbs I have lost. (To me that is HUGE) The weight traning has been great for my body and pretty much anyone I speak with is shocked that I still weigh 240. (Well it actually varies a good bit between 235 and 245.) Most people guess that I weigh under 200. They are either being nice, stupid, or I hide my weight well. So that's the situation.... now the problem.

I want to get down under 200, but just don't know if I have the will power. Do any of you actually beleive you can loose weight without being hungry? I know I don't, I have accepted it as part of the process. However, it gets to a point where dealing with hunger just sucks. I eat a crapload of salads and other healthy foods, which also gets old after a while. I guess I am in a "diet" rut.

Well, humans are remarkable at adapting. This is both good and bad for your situation, but mostly good. You will definitely have to make changes to see results. You simply cannot hold on to what you have and expect to be different. Yes, you will have some growing pains here and there, but you won't feel starved all of the time. In fact, you will get used to the feeling rather quickly as your body adapts to a lower caloric (and different macronutrient) intake. Your body will in turn slow down your metabolism to a degree, but we can work with that too. Why don't you start (if you already haven't) writing down EVERYTHING you eat/drink in a day. Do this for at least a week. Post a typical daily diet for yourself and we can offer suggestions on how to improve it. You might just need to do more work adjusting your macronutrients a bit and cut down on the carbohydrates and get some more healthy fats in your diet.

[tifosi77]

I bought one of Tony Horton's books from the discount section at Barnes & Noble. I think it is titled Bring It. I love some of his exercises and exercise in general, but his diet plan is insane. If I have to stick to that plan to get the beach body everyone wants then count me out. I have changed my diet so much over the past year and I still couldn't come close that insanity. No alcohol, no caffine, no sugar, no red meat. That's just not doable for me. Anyway, I have not dieted hard for 6 months and have managed to not gain back any of the 65 lbs I have lost. (To me that is HUGE) The weight traning has been great for my body and pretty much anyone I speak with is shocked that I still weigh 240. (Well it actually varies a good bit between 235 and 245.) Most people guess that I weigh under 200. They are either being nice, stupid, or I hide my weight well. So that's the situation.... now the problem.

I want to get down under 200, but just don't know if I have the will power. Do any of you actually beleive you can loose weight without being hungry? I know I don't, I have accepted it as part of the process. However, it gets to a point where dealing with hunger just sucks. I eat a crapload of salads and other healthy foods, which also gets old after a while. I guess I am in a "diet" rut.

I have iBooks of "Bring It!" and the sequel "Crush It!" (which mockingly occupy the same virtual book shelf as a Mario Batali cookbook......), and find them to be pretty useful guides and supplements to the P90X series. (X2 is far more sports-oriented then I want or need for my fitness goals.)

Even Horton himself says that the diet plan should be regarded more as aspirational than directive; i.e. he acknowledges it's pretty much impossible to abide by it 100%, but that it represents an ideal. I've seen interviews where he says that he himself probably only follows this diet regimen probably 85%-90% most of the time. I saw one interview where he said he only comes close to living by its specs to the letter of the law is in the 2-3 months before shooting a new video series so he's extra lean and cut for the camera. I have no problem with that, and respect his candor on the matter.

That said, diet is so critical to success in any fitness program. I went through my first round of P90X a year ago and while I made pretty substantial gains in strength, I show almost not outward signs of improvement because I only did like 25% of the diet stuff. The biggest contribution I made to improving my diet was to cut out Kettle BBQ potato chips (my biggest snack vice) and almost all soda. But the booze consumption remained at its normal levels, which is to say I was well-lubricated. As a result, I only lost about 10 pounds and maybe a percent or two in body fat. My goal was to drop 10%-12% in body fat and maintain whatever weight that ended up being when factoring in muscle growth through the program. Since then, my year has been start-stop, working out no more than maybe 3 days a week at most. I've really fallen off the wagon.

[Loaf31]

I started "Couch to 5k" yesterday. I'm ridiculously out of shape and this honestly seemed very easy to do. I am thinking about either doubling up the weeks (doing each week 2x) or doing an extra day each week. I have heard that weeks 1 and 2 are easy then you get to week 3 and you're dead.

I start week 3 today... We'll see how it goes

Not going to lie, week 3 kinda kicked my *** a little. Mainly because of my shin splints/peroneals flaring up.

I was able to complete it, but for about 20 minutes after, I was toast.

[bh]

No problem pal, anything I can do to help. I have recommended the stronglifts website a lot: http://stronglifts.com/
Lots and lots of info on there. Pretty basic stuff, but basic stuff works. There are advanced routines on there as well. All depends on your experience and goals.

So I've decided that I want to start to lift again. I've lifted in the past, a lot before I was married, and I made gains, but I never really got all that strong or big (I took my bench from about 90lbs to 180lbs over a two year period) and I am a 190lb tall lanky guy. My body is naturally lean. With a wife and kids this 3 day a week program seems almost doable and frankly I have never tried lifting really heavy regularly. I run a lot but running is getting to be meh to me lately. So how would you recommend getting back into lifting? Should I take a while and build up to starting a heavy lifting routine or just dive into it? I know the first week is going to kill no matter what I do. Any advice?