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P90x (and other "extreme" fitness regimes) (pg. 6)
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| kaniz |
| quote: | Originally posted by Euphorica
One of the most effective routines is a 5x5 style sticking to basically compound lifts...and toss in cardio with it.
body building routines of a zillion exercises working out the muscle once a week is... not useful for majority of people out there.
just sayin.
p90x has its place and its nice that it lays it out for beginners. Just dont limit yourself to it ;)
Use it as a stepping stone. |
I've recently started the StrongLifts 5x5 program and really enjoying it. I've done squats/deadlifts in the past, but usually being cobbled together as part of a random-routine and only adding weight 'once I felt like the current one easy easy.'
I've seen faster gains in strength in ~1 month following SL5x5 than I have in 3-4 months of cobbled-together-ADD-program-mens-health advice in the past.
Last time I was doing squats, it took me months to go from 30lbs to 85/90lbs, I'm already over 100lbs on them now.
"Oh, 40lbs was kinda hard last workout, I'll stick at 50 again", "oh, 50 wasnt too hard last workout, but I'm kinda tired today, I'll just do 50 again" .... "hrmm, I forget what I lifted my last workout, was I 45 or 50? meh, I'll do 45..." |
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| Silky Johnson |
| Reading Skipper's FB status update just now made me remember that when I feel super unmotivated to work out, I just chug a Monster. And then I get all ragey and AMPED. And then I rock the out of my workout. And feel ragey all night afterward. :/ |
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| Skipper |
| quote: | Originally posted by Miss Pie
Reading Skipper's FB status update just now made me remember that when I feel super unmotivated to work out, I just chug a Monster. And then I get all ragey and AMPED. And then I rock the out of my workout. And feel ragey all night afterward. :/ |
That's way more hardcore than my solo espresso! I have to go to bed so early these days to do all this working out, I'm hoping it doesn't keep me jacked all night. |
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| Silky Johnson |
Yeah that's the only problem. Really what I should be doing is chugging it in the morning so that, by the time I'm actually ready to work out, it's peaking in my system. I really cannot deal with the irritability afterwards all night, lol. So bitchy. :wtf:
But yeah, not something I do a lot. |
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| kaniz |
I used to be a fan of those energy shots prior to working out - so much less fluid sloshing around my belly than a full can of Monster.
Although there are cheaper ways of doing it (Caffeine and/or Ephedra hcl+ some B vitamins for good measure)
I do enjoy the taste of Monster/Rock Star (especially the Recovery Rockstar, kinda like an energy-Gatorade) so I still buy them now and then, but for a straight-up energy boost, far cheaper ways of going about it. |
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| Silky Johnson |
Well, we always have Monster in the house cause the BF loves to mix it with Jager on ice, lol.
As I said, I cannot stand the way that kind of stuff makes me feel and it's not something I do often. I took fat burners once years ago and I felt like I was on the verge of an anxiety attack. |
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| rabbitjoker |
Quickly, as I'm too busy tonight to go deep:
5x5 program is a good starter program to gain strength and prep the body for more advanced activities. Highly recommended. Full-body compound movement with barbel provides a great foundation if done for 4-6 months consistantly. Plus, it keeps one's time in the gym to a reasonable amount and shows consistant progress which helps with motivation. If one doesn't want to build mass - 5x5 can be a good program for life.
5x5 will not build size as the TUL (time under load) is not significant enough. Mass requires major increases in TUL and is best achieived via some sort of German Volume Training or other high-rep-to-failure techniqe or pre-exausting with high-rep before going heavy lower rep activities (or visa-versa, heavy-low pre-exaust, lighter-high-rep to fail). Building mass also cannot be done while staying lean - the caloric and hormonal requirements don't allow for effective lean-bulking.
Getting slim is nearly all diet, followed by reasonable amounts of exercise (I believe fat loss can be acheived with weights and diet alone [limited cardio]) - and you will lose muscle in the process. It's a fact of life that you can't lift your way to skinny and you can't run your way to skinny if you're not eating right (carbs! yikes!) (protein = 1g per kg [at least! per lb is better]). Gaining mass before getting slim makes it easier due to the higher caloric requirements of increased muscle mass.
For most, iso-work is a waste of time - the results can be achieved by larger compound movements which impact the body in a more meaningful way. Iso before it makes sense also makes one unbalanced and can lead to injury or posture issues. I wouldn't recommend real iso focus until at least 8-12 months of consistant conditioning (and even then sparingly).
Priming the anabolic environment can be acheived by working to exaustion in the large major muscle groups (legs, back, chest). Heavy and frequent exercises of these muscles should be the foundation of any program. With major stress on these muscles, the body upregulates growth factors which will benefit strength and size in all muscles groups. It also helps in staying leaner as these growth factors also assist in fat loss.
Supplements/nutrition are key - no matter what your goal. Everybody should be taking protein daily and supplementing with extra protein pre/post-workout within certain time-periods to ensure maximal anabolism. Creatine & BCAAs during workout can be very useful as well if someone is working out extra-hard.
Tks. Have fun. |
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| infinity HiGH |
| quote: | Originally posted by rabbitjoker
Quickly, as I'm too busy tonight to go deep:
5x5 program is a good starter program to gain strength and prep the body for more advanced activities. Highly recommended. Full-body compound movement with barbel provides a great foundation if done for 4-6 months consistantly. Plus, it keeps one's time in the gym to a reasonable amount and shows consistant progress which helps with motivation. If one doesn't want to build mass - 5x5 can be a good program for life.
5x5 will not build size as the TUL (time under load) is not significant enough. Mass requires major increases in TUL and is best achieived via some sort of German Volume Training or other high-rep-to-failure techniqe or pre-exausting with high-rep before going heavy lower rep activities (or visa-versa, heavy-low pre-exaust, lighter-high-rep to fail). Building mass also cannot be done while staying lean - the caloric and hormonal requirements don't allow for effective lean-bulking.
Getting slim is nearly all diet, followed by reasonable amounts of exercise (I believe fat loss can be acheived with weights and diet alone [limited cardio]) - and you will lose muscle in the process. It's a fact of life that you can't lift your way to skinny and you can't run your way to skinny if you're not eating right (carbs! yikes!) (protein = 1g per kg [at least! per lb is better]). Gaining mass before getting slim makes it easier due to the higher caloric requirements of increased muscle mass.
For most, iso-work is a waste of time - the results can be achieved by larger compound movements which impact the body in a more meaningful way. Iso before it makes sense also makes one unbalanced and can lead to injury or posture issues. I wouldn't recommend real iso focus until at least 8-12 months of consistant conditioning (and even then sparingly).
Priming the anabolic environment can be acheived by working to exaustion in the large major muscle groups (legs, back, chest). Heavy and frequent exercises of these muscles should be the foundation of any program. With major stress on these muscles, the body upregulates growth factors which will benefit strength and size in all muscles groups. It also helps in staying leaner as these growth factors also assist in fat loss.
Supplements/nutrition are key - no matter what your goal. Everybody should be taking protein daily and supplementing with extra protein pre/post-workout within certain time-periods to ensure maximal anabolism. Creatine & BCAAs during workout can be very useful as well if someone is working out extra-hard.
Tks. Have fun. |
The only thing I disagree with is mass-building. You CAN build mass with 5x5. You just gotta up your caloric intake big time.
I agree though. 5x5 is one of the best routines you could do. It's simple. It's not retarded overkill like P90x tries to be, and, most importantly, you get results. |
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| Euphorica |
yup 5x5 is really good routine. I remember doing madcow 5x5 yrs ago and really help my strength go up . I also gained a decent amt of mass too.
Nothing wrong with carbs either lol. Its all portion control.
You should also not be pushing to failure/exhaustion daily (or a wackload) good way to overload your cns. |
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| Djsketchbag |
| quote: | Originally posted by Skipper
Has anyone tried the P90x program? and for that matter...has anyone finished all 90 days?
It seems to be such a huge craze (just check out the youtube videos etc) but I find there are just as many people who haven't heard about it as who have.
I'm really intrigued by crossfit too, but there's not a gym in my neighborhood and I don't have a car. The people I know who do crossfit - they are F-I-T. |
I lost just a lil over 60 lbs, i didn't do the specific program but i did use the videos 5 times a week. |
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| yankeeBaby |
I have it and am doing the lean version. Its challenging, but not as scary as it sounds......well it wasnt scary until I got to the DVD with a thousand f*cking pushups :mad: All was good until 45 minutes later this dude is still asking you to do one-armed pushups and wide angle pushups, and clapping...FML....that was the DVD that I wanted to curl up in a ball and hug my teddy bear to.....no joke :(
I didnt find the legs, cardio, kenpo, or shoulders/arms to be anything too scary, but a workout nonetheless. The Yoga is tough, especially after the 60 minute mark....ugh! And, just to put it out there, I ALWAYS take a water break during the crane pose. F*ck if I try to kill myself with that BS!
I find it challenging but not scary. The hardest part is actually finding the time and energy to do this 6 days a week. I have been good at doing 4 days per week, so I am not going to see the same results as one who maxes out, but I do feel better and healthier everyday I do it!
One thing I would highly suggest is to write everything down! Increasing your reps and weights over time is the best way to do it, so having it in writing is really helpful to look back on :) |
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| thesauce23 |
| quote: | Originally posted by rabbitjoker
Getting slim is nearly all diet, followed by reasonable amounts of exercise ( |
this.
i started eating only 3 meals a day + snack(usually a piece of fruit) instead of 5 small meals a day.
also, instead of doing p90x, i decided to do lighter weights and only 30 second rest in between sets for a whole hour, sometimes 70 minutes. upper body 2 days and lower body 2 days a week.
these are the results my third week into it.
when i started three weeks ago, the veins on my arms were not visible and only the top 2 abs were visible. so its all about diet i'd like to think |
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