what do you feel about kinda not having a goal though, I would imagine its not wise but do you see ways it could benefit one?

if not whats the minimum one should focus on one goal before they address another. like on a whim some chick that was trying to get stronger wakes up and goes "holy crap im fat" and decides to change up her workouts. that kinda stuff

7/14/2011 9:14:53 PM

Not really sure if I understand your question...

I suppose if you don't have a specific goal, and you don't really care about the results, and you just like physically exerting yourself; do whatever you like. I'd suggest keeping it within the realm of what you can handle and works full range movements so your mobility doesn't suffer.

The minimum to focus on one goal? Forgive me if I sound crass, but I'd say until they accomplish it or change their goal.

If I was working with with an overweight woman looking to get thin, I'd sit down with her and figure out what her specific body/athletic/activity goals are and life style and figure out a strategy that is most efficient and realistic.

For most people, especially dudes, they want to get lean and muscular; which is pretty damn hard to do in one swing. Generally, focusing on lifting heavy and allowing diet (read: calorie deficit) to trigger fat loss, rather than tons of cardio, does the trick very well.

7/14/2011 9:27:00 PM

i have a question too actually matt.


do you believe in body types?
like certain body types are more prone to be heavier than other?
maybe frames is the right word.

i've heard lots of disagreements about that...and honestly-i have no idea.

my inclination is to say there is....

[Edited on July 14, 2011 at 10:09 PM. Reason : you would know more about this that the average person i'd imagine ]

7/14/2011 9:59:34 PM

ectomorphs exist
endormorphs exist
mesomorphs can go fuck themselves

7/15/2011 8:21:30 AM

That's sorta a tough question. It depends really how it is framed to answer it correctly.

Are there people who tend to be skinnier, tend to have lower appetites, tend to be more insulin sensitive? Yes. These people seem to have a hard time gaining weight.

Are there people who tend to put on weight, have huge hunger cravings, tend to be more insulin resistant? Yes. These people seem to have a hard time staying lean.

There are many attributes that vary from person to person that will affect how easy/hard it is to gain/lose weight.

With that all said, everyone will lose weight on a hypo-calorie diet. Everyone will gain weight on a hyper-calorie diet. The amounts and rate will vary between the individual's genetic differences, lifestyle and training program.

Typically overweight people who are having a tough time getting thin need a deeper calorie deficit and more NEAT (Non Exercise Activity Thermogenesis AKA general movement. )

"Hard Gainers" typically just need to eat double the amount of whatever the are currently taking in.

Like I said previously, there are a lot of individual variables. But the basic principles remain the same across the board, just at different frequencies/intensities.

[Edited on July 15, 2011 at 8:32 AM. Reason : o]

7/15/2011 8:31:14 AM

Let me toss this out for consideration. Currently I am doing the p90x weight lifting parts three times a week, doing the yoga and I have started commuting to work on the bike 14mi round trip as well as New Rules of Lifting for Abs routine on the non-lifting days with Sunday or Saturday being rest day and by rest I mean probably paddling the kayak around Jordan Lake. My question is if I should start adding squats into the mix. I've read several people here raving about them. My goal isn't necessarily to make my legs beast mode but if they provide a benefit that riding 70mi a week doesn't then they may be worth considering however I don't want to over stress my legs and not be able to ride.

7/15/2011 4:12:10 PM

Today

Squats
Leg Press
Lunges
Calf Raises

7/15/2011 4:39:25 PM

Anyone know anyone who tried xenadrine and had success?

thanks

7/15/2011 5:11:13 PM

Bench Day:

Depth Push Ups + 10#MB Slams: 3x5
*Bench Press: 180lbs 3x8+ (12 reps last set), 235x3x1
*Dips + 95lbs 3x5
1arm 95#DB rows 3x8
Lying tricep extensions 3x8
Reverse Fly 3x12
Static Hold Curls 2x15

*Super set close grip chin ups each set x 5

[Edited on July 15, 2011 at 7:06 PM. Reason : o]

7/15/2011 7:06:01 PM

Not allowed to squat for 2 weeks...motherfucker

Patellofemoral Chrondormalacia in my left knee....hamstrings are pretty weak in comparison to quads which could be part of the issue...PT gave me some band work and dynamic warmup stuff plus said to make sure i do good mornings, RDLs, glute/hams, etc Box squats to parallel box are okay as well, so long as there is no pain....grrrr

7/15/2011 8:37:46 PM

Squat Day:

Box Jumps w/ 35#DBs 2x2
Squat 245 3x8+ (12reps last set), 315x1
Dimmel DL 155 3x15
Reverse Deficit Lunge w/ 40#dbs 3x6
Abs

7/16/2011 2:40:16 PM

Serious question: I'm going to take a break due from upper body work outs and focus on abs and legs and machine cardio (bike and elliptical)

What should the frequency of my work outs be?

7/16/2011 2:47:15 PM

Upper body getting too big?

7/16/2011 3:37:09 PM

No, but I'm having surgery on my shoulder that'll make my right arm essentially useless for a month or two

7/16/2011 3:41:36 PM

I'd keep training your left arm to mitigate any strength losses. Surprisingly there is transfer of training effect that your right arm will benefit from.

As far as frequency of leg training... That depends on how much volume you do each session. You could train them every day if you kept the total work done per day low.

I'd say probably 3x a week, heavy squatting each time with with dead lifts heavy about 1x a week (depending how strong you are). You can't DL too frequently if you are pulling very heavy.

[Edited on July 16, 2011 at 3:54 PM. Reason : o]

7/16/2011 3:54:02 PM

Deadlifts are a no go, Squats are a possibility.

7/16/2011 4:01:12 PM

I finally changed gyms from PF to Gold's in Cary. Hopefully I won't have to wait for 5-10 mins to get on the power rack and then actually be able to do deadlifts. Also, I hope not to get funny looks from douchebags when I am doing cable pull throughs.

7/18/2011 10:39:25 AM

that gym is no longer a Golds - they got bought out by some holding company in Texas two weeks ago. I hope you didn't get conned into paying a year up front, because I predict them filing bankruptcy in 6 months.

7/18/2011 10:53:42 AM

Yea they are changing it to Fitness Connection or something. I pay month to month. Maybe I should keep my $7.50 PF membership. I'll look into it.

7/18/2011 11:05:46 AM

Press Day:

10#MB Vertical Throws 4x3
*Overhead Press: 85x5, 105x3, 125x1, 135x12, 185x1 push press.
*Dips +50lbs 3x10
Weighted Chins +45 3x6
Lying Tricep Extensions 3x7
Shoulder work

*Superset Close Grip Chin Ups x4

7/18/2011 1:42:14 PM

The [former] Gold's in Cary does not have a power rack. Thy have two squat racks, but that's not the same.

Why would you deadlift in a squat rack? A power rack I could see for pin pulls, partials, etc. But I'd actually be pretty pissed if I wanted to squat and somebody was using a rack for a lift they dont need it for...like Deadlifts.

7/18/2011 2:01:04 PM

7/18/2011 2:22:37 PM

Called out. I have been calling squat racks power racks for a while now.

Well I'd be moving the weights away from the squat rack but I will still need the bar. My first workout is tomorrow and I have 3 days to see if I like it until I can cancel. I've never really worked out anywhere but Planet Fitness and my friend's work gym. I tried Lifetime for a week but it was too expensive and there were more machines than anything else. For now I am excited.

7/18/2011 2:23:51 PM

the only safe place to deadlift without dumbasses walking underneath you at the Cary Gold's is in front of the squat racks.

7/18/2011 2:42:42 PM

I'm uncomfortable with how close those leg press machines are to the squat racks at Planet Fitness on Western, but it's even worse when someone walks behind you and starts loading up the leg press as soon as you start your lifts. I've never had to do it, but I know I'll get kicked out the first time I have to dump the bar doing a snatch or push press.

[Edited on July 18, 2011 at 3:03 PM. Reason : s]

7/18/2011 3:03:06 PM

I can't believe I haven't hit anyone or been hit there. Must be lucky.

7/18/2011 3:21:25 PM

I try to find a corner away from everybody else. Usually there are cobwebs and spiders.

7/18/2011 3:34:16 PM

I just go at 3 am. The other night I was the only person there. That way I can curl in the squat rack to my hearts content.

7/18/2011 4:17:50 PM

I do hate people but I hate spiders more.

7/18/2011 4:25:24 PM

the abosolute worst part about planet fitness on western is that it replaced an amazing gym. it used to be the big ape gym and that was a metal head's wet dream. tons of metal plates, racks, a few good machines, and a lot of space to workout. they had platforms, heavy ass dumbells, and no annoying college kids running around at 164 lbs pretending to be ripped.

sometimes i go to PF just to scare the kiddies and set off the lunk alarm.


ME Lower Body

Neutral Stance Slightly Bent Knee Good Mornings: 3x3x3x3x3x3x2x1x1
Romanian Deadlift (legs touching): 5x5x5x4
Hip Pull Throughs: 7x7x7x7
Supported Chest T-bar Rows: 7x6x5
Hammer Curls: 15x12x10
Roman Chair Situps: 12x12x12
Standing Cable Crunches: 12x12

7/18/2011 5:00:34 PM

Big Ape was awesome because it's where all the strippers went to work out.

7/18/2011 5:36:56 PM

Dead Lift Day:

Box Jumps (35#DBsx3, unweighted x3)x2
DL 190x5, 245x3, 275x2, 290x1, 300x11
Single Leg RDL 95# 3x6
Barbell Curls 100# 3x6
Front Squats: 185/195/200x3
1leg Squats 2x5
Abs

7/20/2011 1:02:27 PM

ME Upper Body

Incline Bench Press 3x3x3x3x3x1x1x1
Low Pin Press (for starting strength off the chest) 6x6x6x4
1 Arm French Press 3x7
1 Arm Behind the Neck Triceps Extension 3x7
Seated Cable Rows 3x12
Weighted Machine Crunches 3x12

7/20/2011 4:06:33 PM

How many days of rest are recommended between working out the same muscle group? Right now I am doing cardio + upper body, cardio + lower body, cardio only, repeat. Am I in the Goldilocks zone?

7/20/2011 8:29:54 PM

depends on what type of training you are doing. You could possibly make gains with that routine if you are using DC or HIIT style training, but volume training that often is just going to overloading your system and inhibiting gains.

7/20/2011 9:17:40 PM

36-48hours is an ok rule of thumb. But there are a lot of variables; such as your diet, intensity/volume of training, body composition goals, performance goals, etc.

7/20/2011 9:56:13 PM

Remember that your body is extremely adaptive. You can bench or squat 4 times a week and continue to see gains. The trick is, you can't do it forever and you have to be primed to do it.

If you are still sore 48-72 hours after training, it's likely that you are not adapted to training that soon. So how do you reckon you fix that?

Beat the piss out of your body, it will respond. Just make sure to change the whuppin methods regularly. Doesn't have to be a big change. Something as small as a grip change will confuse your muscles and CNS forcing you into bigger gains.

More specifically, if you did cardio (HIIT)/upper body, legs, cardio, off, you'd probably find a little more success. You also don't have to do cardio for an hour. Banging out some intervals on the treadmill for 15 minutes will kill you and release growth hormone.

Nutrition, rest, recovery, and results to all (except for crossfit fuck ups.)

7/21/2011 3:15:28 PM

maximus, how long have you been doing the westside conjugate method?

7/21/2011 6:15:24 PM

Semi-Relevant, and old, but honestly one of my favorite articles out there:

http://www.gymjones.com/knowledge.php?id=36

7/21/2011 6:30:26 PM

Quote :

"no annoying college kids running around at 164 lbs pretending to be ripped."

I laughed!!!

7/21/2011 7:54:08 PM

Quote :

"big ape gym"

holy shit.

is this a chain?
i worked out at the one in erwin for a while my first year at pharmacy school.

Quote :

"a metal head's wet dream"

is a good description
i went there early in the morning (about 5:30/6) and lifted.
and the guys who worked there were always really helpful and were actually very conducive to me lifting harder.


i liked it

7/21/2011 7:59:44 PM

For four years. 12 week cycles 2 times per year. The other cycles I only lift twice a week because I am involved in some other stuff.

I dont get as much from the upper body with Westside. But the lower body is gold, for me.

7/21/2011 9:59:34 PM

Dynamic Effort Lower Body

Box Squats: 8x2 @ 60% 1RM, 1 rep at 70% 1RM
Power Cleans: 5x2 @ 50% 1RM
Hip Pull Throughs: 3x12
Dumbell Shrugs: 3x15
Machine Preacher Curl: 3x12
Kneeling Crunches: 3x20
Roman Chair Situps: 3x15
Upright Rows: 2x10

Squatted straps down for that workout. Felt pretty intense. Nice low box, able to relax for a full second or two before going back up. I always find it interesting when somebody always asks me why i'm using a box when it is bad for your back. or when the guy next to me is squatting with 4 more plates, but only going down 2 inches. or the derisive looks that say "i can squat that much, so that big guy isn't that strong." it's a box squat. you are supposed to stop. you get no rebound action and it is VERY DIFFICULT to generate that kind of starting strength from a relaxed hip position. same reason you should squat more than you can deadlift/boxsquat.

7/22/2011 8:01:20 AM

i used to love big ape gym. i saw Todd a year or so ago. anyone know if he is still around?

7/22/2011 3:57:36 PM

Dynamic effort bench

Bench Press 9x3 @ 55% 1RM, 1 rep @ 70% 1Rm
Rope Face Pulls 3x12
Rear delt raises 3x10
Front delt raises 3x10
Ez curl bar French press 60 reps at a weight I fail the first set at 12-15 reps (as many sets as it takes to reach 60 reps)
Leg raises 3x15
Kneeling Ab raises 2x10
Overhand forearm work 4x10

7/23/2011 9:56:18 AM

ME Lower Body
Good Mornings 3x3x3x3x3x3x1x1x1 (new 1RM)
Sumo Dead Lift 4x5
Back Hypers w/ added weight 3x7
Dumbell Row 3x7
Barbell Curl 3x6
Suspended Knee Raises 3x16
Seated Weighted Crunches 2x12

Hot as Hell in the Cary [former] Golds. Squat Briefs only for gms.

7/24/2011 9:30:40 AM

Saturday Bench Day
Bench 200x12
Dips + 100lbs 3x5
Pendlay Rows 175 3x8
Lying Tricep Extensions 3x7

Sunday Squat Day
Squat 270x11
RDL 185x8, 205x8x2
Reverse Deficit Lunge 40#DBs 3x6
Abs

7/24/2011 10:41:45 AM

Went deep sea fishing for a back/core workout

7/24/2011 2:47:13 PM

I seem to be making strength gains everywhere but my biceps. What gives?

Typical bicep/forearm workout:

BB curl 3x7

Supersets of:

Sitting DB curl 3x7
Underhand/Overhand wrist curls 3x12 3x12

Incline DB curl 3x7
Overhand ez curl 3x7

Sometimes I'll throw in some cables or the preacher curl machine afterwards
Those 3x7's are estimates. I try to do as much weight as I can do for at least 5 reps. Sometimes it's only 5, sometimes its 8 or 9.

7/25/2011 4:05:47 PM

IMO for biceps, there is no substitute for pull ups

7/25/2011 7:19:58 PM