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CALL LIBERTY MUTUAL!

don't forget to get a license for your guns

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Originally posted by MrJiveBoJingles Yes. Just don't go for more than 20 minutes or so. Also, try doing some interval running instead of just straight long distance.

i do about about 20 minutes of running non-stop with a full out sprint towards the end. then i take a 10 minute break and repeat the same on the way back. so about 40 minutes altogether. i do this 3 times a week. would you say that's acceptable for someone trying to gain muscle mass or is it counter-productive?

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Originally posted by SYSTEM-J Depends on how much you're eating and how hard you find it to gain muscle mass. It's usually recommended to "hard gainers" that you only do one session of cardio exercise a week. Either way it's going to burn up calories that will otherwise be used in repairing and growing muscle. If you're finding it hard to gain muscle I'd recommend not running more than once a week.

i do find it harder to build up muscle but at the same time when i dont do cardio and stick to strictly weight lifting i gain fat. im trying to balance out the two by gaining muscle and trying to look leaner. is that possible or do i have to focus on only one type of exercise?

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Originally posted by tubularbills don't forget to get a license for your guns

Quick, make with more "I'm muscular" jokes.

Somebody call the vet, cause these puppies are sick!

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Originally posted by RapidFire i do this 3 times a week. would you say that's acceptable for someone trying to gain muscle mass or is it counter-productive?

Quite possibly counterproductive, IMO.

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i do find it harder to build up muscle but at the same time when i dont do cardio and stick to strictly weight lifting i gain fat. im trying to balance out the two by gaining muscle and trying to look leaner. is that possible or do i have to focus on only one type of exercise?

The key to getting a "lean look" is maximal effort and exercise intensity combined with proper diet.

Ultimately it doesn't matter to "leaning up" whether you achieve that intensity through weights or running; it's all about charging up your metabolism by forcing your body to adapt to progressively more strenuous effort, not simply passive burning of calories like a casual jogger does. Of course, if you want to gain a large amount of muscle, you'll have to do some weight training.

It comes down to intensity. You generally won't get the "cut" look by simply piling on a bunch of moderate exercise, unless maybe you're pretty young or have an especially fast metabolism.

^ All this is my experience at least.

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Originally posted by MrJiveBoJingles Quite possibly counterproductive, IMO. The key to getting a "lean look" is maximal effort and exercise intensity combined with proper diet. Ultimately it doesn't matter to "leaning up" whether you achieve that intensity through weights or running; it's all about charging up your metabolism by forcing your body to adapt to progressively more strenuous effort, not simply passive burning of calories like a casual jogger does. Of course, if you want to gain a large amount of muscle, you'll have to do some weight training. It comes down to intensity. You generally won't get the "cut" look by simply piling on a bunch of moderate exercise, unless maybe you're pretty young or have an especially fast metabolism. ^ All this is my experience at least.

thanks. it's always helpful to learn more about what works and what doesnt. ill cut down on the cardio and watch the diet.

If you want to do some cardio, I'd recommend some interval training. Like this:

Warmup: 10 x 100 meters, accelerating within each 100 meter run and also throughout the set, with twenty to thirty seconds rest between each one.

8 x 20 seconds max effort sprint, with ten seconds rest between each 20 second sprint.

You could also try doing max effort or near-max effort 200 meters or 400 meters with a short rest time between each rep.

In my experience this kind of exercise is utimately more effective for burning fat and will also let you get used to sustaining repeated, intense bursts of muscular effort, which to some degree will carry over to the kind of low-rep, near-max weightlifting that you said you were doing.

And it still gives your heart a heck of a workout, too.

Oh, and I wouldn't recommend doing that stuff if you're too stiff from weightlifting the day before or something. That would be an injury waiting to happen.

ill definetly give it a go

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Originally posted by RapidFire for anyone who is knowledgable about excersise/bodybuilding, i have a question; if im lifting to gain mass (low reps, higher weight) is it still alright to go on runs? not jogs, a little more sped up

First of all you have the intensity and the volume all wrong. If youre looking to gain mass then you should be lifting higher reps. Hypertrophy isnt experienced till 12-20 reps or more.

Second thing theres a big difference between body building and gaining mass. Body builders focus more of proper mechanics and technique to build definition and striations. Where if you were focusing strictly on mass then all that would matter is that you complete the movement any way possible even with cheating as long as you hit hypertrophy.

And yes running is also bad in your case. You will be burning way to many calories that should be used for muscle growth instead. If you have to run then id suggest consuming a high carb drink during the process.

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Originally posted by Direct First of all you have the intensity and the volume all wrong. If youre looking to gain mass then you should be lifting higher reps. Hypertrophy isnt experienced till 12-20 reps or more. Second thing theres a big difference between body building and gaining mass. Body builders focus more of proper mechanics and technique to build definition and striations. Where if you were focusing strictly on mass then all that would matter is that you complete the movement any way possible even with cheating as long as you hit hypertrophy.

ignore the "bodybuilding" part, i meant it in a general way. weight lifting would be the better term.

also, ive never heard of doing more reps for mass before. if thats the case than how does one achieve a leaner look?

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Originally posted by Direct Hypertrophy isnt experienced till 12-20 reps or more.

This is false. Olympic lifters and powerlifters work mostly with low reps and heavy weight and have plenty of muscular hypertrophy. What do you think leads to the increased strength of such athletes, if not muscular hypertrophy?



Of course if you want the even bigger look of a pro body builder, you'll have to start doing higher reps to induce sarcoplasmic hypertrophy, but in my experience when most people talk about "getting bigger" they're not talking about becoming the next Ronnie Coleman...

Yeah man, people have always been miss guided to do heavier weights for mass for years just because its what they read in a muscle magazine or what some ex con told them. Heavy weights is great for strength gains.

If youre looking for a leaner look, diet is going to take up %60 of your day %30 cardio and %10 weights.

To lose fat you need to burn more calories than you consume. For weight gain you need to consume more than you burn. Depending on how fast your metabolism is you should consume a sufficient amount to support fat loss and muscle gain at the same time. Strict dieting and calorie manipulation will help you get any look you want.

If you want give me your body fat%, weight and age and ill find out your metabolism. Then I can tell you how many calories to consume through out the day.

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Originally posted by MrJiveBoJingles Olympic lifters and powerlifters work mostly with low reps and heavy weight.

Yes thats true, but they lift with explosiveness and power that utilizes reactive training. Powerlifter workouts emphasize the ability of the muscles to exert maximal force output in a minimal amount of time meaning it could take a second(s) to go through the entire range of motion. Where if a body builder will move at a slower pace so the muscle will be under more tension.

Heavy loads induces greater hypertrophy and increases in strength but may not effectively improve maximum power output.

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Originally posted by Direct Yeah man, people have always been miss guided to do heavier weights for mass for years just because its what they read in a muscle magazine or what some ex con told them. Heavy weights is great for strength gains. If youre looking for a leaner look, diet is going to take up %60 of your day %30 cardio and %10 weights. To lose fat you need to burn more calories than you consume. For weight gain you need to consume more than you burn. Depending on how fast your metabolism is you should consume a sufficient amount to support fat loss and muscle gain at the same time. Strict dieting and calorie manipulation will help you get any look you want. If you want give me your body fat%, weight and age and ill find out your metabolism. Then I can tell you how many calories to consume through out the day.

I am 18, 144 pounds and according to this test 10.7 % body fat. I used to be around 7 or 8 percent but ever since I started strength training and eating more it went up

Your metabolism is some where around 1600 based on the formula I used. Based off that id say that your lean enough. You can get an even more accurate reading by trying a breath test. Its where you breath into a device with tube for 10 minutes.

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Originally posted by Direct Your metabolism is some where around 1600 based on the formula I used. Based off that id say that your lean enough. You can get an even more accurate reading by trying a breath test. Its where you breath into a device with tube for 10 minutes.

very interesting, thanks!

if i had one of those tubes laying around id take the test but im afraid this is the most practical way for me

body weight X 10 + activity calories = maintenance of weight


so you rapidfire would have 1440 + 200 - 400 depending on what he does during the day. U can search up calorie consumption for activities on the net.

so you woul dhave to eat around 1600 - 2000 to maintain your weight.


This is for an average metabolism. Its best to overestimate your caloric requirements and underestimate your caloric intake for best results.

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Originally posted by RapidFire i do find it harder to build up muscle but at the same time when i dont do cardio and stick to strictly weight lifting i gain fat. im trying to balance out the two by gaining muscle and trying to look leaner. is that possible or do i have to focus on only one type of exercise?

It's very hard to do both at once- which is why most people use the bulk then cut cycle. You gain the mass first and then shed the fat afterwards- it's the most effective way to do both. The pro bodybuilders I know all use this method.

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Originally posted by Direct First of all you have the intensity and the volume all wrong. If youre looking to gain mass then you should be lifting higher reps. Hypertrophy isnt experienced till 12-20 reps or more.

I'm sorry, but this contradicts almost everything I've ever read or heard. I've seen the optimum range for hypertrophy be anything between 6 and 15, but you'd have to put forward a convincing argument for 20+.

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