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Workout Thread III (pg. 10)
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| echosystm |
Howso?
Alot of people on bb.com said that 5x5 is the ideal combination for mass :/
High reps low sets is usually for strength, not the other way around? |
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| Floorfiller |
| i suppose i was always under the impression that low reps was best for strength...medium reps (i usually do 10-12 on torso stuff, 12-15 on legs) was the best for gaining muscle...and higher reps then that was for tone and muscular enduration... |
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| echosystm |
http://www.ast-ss.com/max-ot/max-ot_intro.asp
Read up on it (if u can be bothered lol - its pretty big), lots of trainers swear by this :)
But yeah, *i think* high reps is more ideal for strength gains since you have to hold that weight for a longer period. Whereas with low reps u just drill the out of your muscles really quick on a high weight (no stamina?) :) |
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| Floorfiller |
hmmm...well...i read the first page and i guess i can't read the rest without signing up hehehe. my only thoughts on this is...i'll do what i feel is good...you do what you feel is good...and everyone is happy hehehe :p
anyway. it's been a while since i posted any kind of pictures, but for the peeps that have been in this thread for a while i'm planning on posting a new pic come new year hehehe :p... |
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| Aiwendil |
Low rep (1-5)/high weight strength/power training will make you extremely strong and make your muscles large, if you eat correctly. Meaning lots of food. Thousands of calories more than normal. Of course you won't be very defined. This is the kind of training those nordic strongmen you see on TV do. They look fat huh...their arms are rock hard. Basically anyone who needs to be strong and powerful does this kind of training. Football linebackers, etc. You're not doing this kind of training without a partner (unless it's something that's easily done by one man like deadlifts).
High rep(12-20)/low weight endurance training will hardly increase your overall strength. But it will shape your muscles and train them for high endurance activities. Baskeball players, cyclists, swimmers, and some football players like WR's do this type of training.
Medium rep (6-12)/medium weight training is kind of somewhere in the middle. You'll get stronger, but not nearly as strong as if you did strength training. You'll get more cut but not nearly as much as if you did high rep endurance training.
This is not my opinion, this is how the muscles of the human body react to the diffrent weights, generally. Unfortunately I have neither the time nor the will to look up and talk about the physiology behind it all.
My ideal regiment would be medium repetition training most of the time, and low rep strength/power training for each muscle group every other week or so, so i'd build the most muscle and strength, and keep a bit of definition as well, switching strength training for endurance training if I wanted to get "cut". I'd say most bodybuilders do something similar to this.
My favorite workout? The one that makes me hurt the most the next day. Right now that would be sprint training. The day after I did it for the first time my ass, legs, neck, groin, and lower abs were sore. |
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| Rodas |
Before when I had alot of body fat I wanted to get rid of I used to do 40 mins of running / walking before moving on to the weights daily. Now that I've pretty much toned everything up, I'm interested in building muscle.
What do you guys do for cardio?
Rodas |
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| Floorfiller |
| quote: | Originally posted by Rodas
Before when I had alot of body fat I wanted to get rid of I used to do 40 mins of running / walking before moving on to the weights daily. Now that I've pretty much toned everything up, I'm interested in building muscle.
What do you guys do for cardio?
Rodas |
well i personally am not as lean as i'd like to be, but if you are...i'd maybe just throw in 30 minutes of eliptical or something couple of times a week...i dunno |
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| echosystm |
| quote: | Originally posted by Rodas
Before when I had alot of body fat I wanted to get rid of I used to do 40 mins of running / walking before moving on to the weights daily. Now that I've pretty much toned everything up, I'm interested in building muscle.
What do you guys do for cardio?
Rodas |
High intensity anything is where its at. Never do more than 20 minutes, but make sure that 15 minutes is 100% - running, swimming, riding, rowing, whatever. Short intense bursts burn just as much calories than long lengths of time at medium intensity, EXCEPT u dont have the muscle catabolism problems. Also, when u cut, NEVER do it on an empty stomach. Always have some carbs before hand, or your body will start eating your muscles.
Do that 3 times a week and ur there (Y)
ALSO, never do cardio and weights within a short period of time, do cardio on off days. When u excercise you drain your glycogen (i think thats what its called), so if you go do more excercise after that, your body starts catabolising your muscles and god starts killing baby kittens. Keep workouts as intense and short (~45 mins) as possible, so u dont get cortisol build ups while youre still pumping weights and whatever.
kgo have fun |
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| Floorfiller |
| quote: | Originally posted by echosystm
High intensity anything is where its at. Never do more than 20 minutes, but make sure that 15 minutes is 100% - running, swimming, riding, rowing, whatever. Short intense bursts burn just as much calories than long lengths of time at medium intensity, EXCEPT u dont have the muscle catabolism problems. Also, when u cut, NEVER do it on an empty stomach. Always have some carbs before hand, or your body will start eating your muscles.
Do that 3 times a week and ur there (Y)
kgo have fun |
see once again...i've always heard different. i could be wrong, but i've always been under the impression that your body doesn't even start burning fat until 15-20 mins into cardio because it's using energy sources from the last meals that you ate etc... |
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| echosystm |
| quote: | Originally posted by Floorfiller
see once again...i've always heard different. i could be wrong, but i've always been under the impression that your body doesn't even start burning fat until 15-20 mins into cardio because it's using energy sources from the last meals that you ate etc... |
yea thats it, you gotta weigh up whats best for you. The longer you do it for, the more you'r body is gonna attack your fat, but the more muscle you're gonna burn. I learned this the hard way, when i started losing my fat, i did 1-1.5 hours of walking. I lost a lot of fat really quickly, but also a lot of muscle (it was really noticeable). :(
If you gotta really lose a load of fat, then 1 hour of good excercise will be most appropriate - boosts your metabolism ALOT too. People who gotta lose that much weight usually can't do HIT properly anyway. But if you're cutting from a reasonably clean bulk (say around 15%) then obviously you arent gonna want all that hard work to go down the drain :D |
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| Fire_xXx_Ice |
| Hey guys. I'm 6"1 and weigh approx 68kg (not too sure what that is in pounds) I'm looking to really tone up my stomach and have started running 3km a day to keep myself trim. I've got a little bit of flab to deal with but I can feel the muscles are there. Any suggestions on how to progress? - I don't have access to any gym equipment so any routine exercises which can do the trick would be great. I was doing sit ups (4x15 a day) and press ups (2x20 a day) before the hols but got lazy and stopped :tongue3 haha - I guess I'll have to start up again. Any help would be greatly appreciated :D:D |
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| echosystm |
| quote: | Originally posted by Fire_xXx_Ice
Hey guys. I'm 6"1 and weigh approx 68kg (not too sure what that is in pounds) I'm looking to really tone up my stomach and have started running 3km a day to keep myself trim. I've got a little bit of flab to deal with but I can feel the muscles are there. Any suggestions on how to progress? - I don't have access to any gym equipment so any routine exercises which can do the trick would be great. I was doing sit ups (4x15 a day) and press ups (2x20 a day) before the hols but got lazy and stopped :tongue3 haha - I guess I'll have to start up again. Any help would be greatly appreciated :D:D |
6 foot 1 and only 68kgs?! :|
Are you sure you've got flab? lol?!
Anyways, if you dont have access to equipment, and dont want to go to the gym, don't expect to make any decent gains. Pushups etc just dont cut it to be honest.
That said, if you really dont want to buy equipment or get a membership, heres a few things i think you might want to try.
Don't do heaps of cardio - you wont put on any muscle at all the way you're going lol. If you want to gain but keep trim and whatever, use high intensity (so your eyes are popping out of your skull) cardio, say like 10-15 minutes 2-3 times a week - NEVER ON AN EMPTY STOMACH.
Do 4-5 sets to ABSOLUTE failure (3 times a week with at least 1 day break in between):
pushups
dips (if u can find something to do them on)
chin ups
wide grip chin ups
For your abs, check this out (do abs on off days):
http://www.bodybuilding.com/fun/hugo24.htm <- very good article
Theres gonna be so much stuff you'll neglect not using proper quipment, but yeah i guess thats really all you can do without buying anything :conf:
Boy i sure am taking over this thead LOL :D |
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