On April 22 2011 19:18 sJarl wrote: As we said: if you are doing SS then Barbell Rows are a good substitude.
thanks for the reply. should i be doing power cleans instead though? like take time to learn it so i can do them well? maybe i should just keep doing them at a lot lower weight.
To learn them, I essentially did no weight powercleans and hang cleans at the end of every workout for like a week, and started putting weight on the bar when I got the hang of catching it on my shoulders (or collarbone I actually had that happen to me for the first time at 48kg) instead of on my wrists.
If you're interested in olympic lifting or doing the advanced novice SS program then I'd say take the time to learn it with just bar or low weights relative to what you can brute force through. If you're thinking of moving on to something like bodybuilding splits after SS, then I'd probably just do the rows if you're having (psychological? ) issues with powercleans.
On April 22 2011 21:22 Levistus wrote: btw do i have to feel sore next day after the workout? i don't feel anything in my chest. but i do feel something in my legs. they're not sore but they're like ticklish inside or like the muscles inside are itchy lol i have to keep shaking my legs cause of it.
No, feeling sore after a workout just means that your muscles are not used to being stressed. After like a week or two of doing everything, you shouldn't really feel major soreness. I think this varies person to person, but in general if you are sleeping and eating enough then there is little soreness after the initial workouts.
On April 22 2011 21:22 Levistus wrote: btw do i have to feel sore next day after the workout? i don't feel anything in my chest. but i do feel something in my legs. they're not sore but they're like ticklish inside or like the muscles inside are itchy lol i have to keep shaking my legs cause of it.
what part of PH do you live in? if you live in the metro i can point you to a good gym to help you get the form down.
i just lift at home. i have equipment. and i don't want to go outside cause i have anxiety problems. thanks anyway.
On April 22 2011 23:04 pinkranger15 wrote: is it ok to do SS daily? except of sundays. given that you do SS, how much time do you spend in the gym?
No, the point is that you can't do it daily when you're pushing your limits... "you don't get big from working out, you get big from *recovering* from working out"
SS is designed to only be like an hour to hour and a half or so. I tend to be very chill between exercises and before/after working out, so I'm usually at the gym for like 2-2.5 hours, but then I also shower there and sometimes talk to people.
I'd say a lower bound is ~50 minutes. That's giving 30 seconds per set and 7 minutes rest between work sets, no rest between warmups. Add your starting jog/warmup as well.
On April 22 2011 16:29 Froadac wrote: Thanks a lot. I'm just paranoid after dealing with all this medical shit. Feedback is appreciated. I'll start with the ss format with the exception of sweeping as I have neither the equipment or physical capacity to do so. Also in general would it be good to join a gym. Although I have the equikment space is very limited. Finally in terms of diet I'm not sure what to do but I'll figure that out after at least a week of doing stuff unless if it is important to do so otherwise.
I'd say take out power cleans and replace them with bent rows for the first few times and see how your body reacts and grows. (I'd like to hear others' input on this as well)
As for space, I imagine you could move furniture in your room around and make some space? Any room in the garage? Attic? Basement?
I *gasp* asked my physician over ter email, and am going to see him today.
he said once I have reasonable core strength I COULD power clean.
played some football (or soccer for you yanks!) in the sun today. whoever said you need cardio to get good stamina was wrong! I was still running around like a bunny when everyone else was already tired hehe
happy easter everyone btw stay healthy and lift heavy!
On April 22 2011 16:29 Froadac wrote: Thanks a lot. I'm just paranoid after dealing with all this medical shit. Feedback is appreciated. I'll start with the ss format with the exception of sweeping as I have neither the equipment or physical capacity to do so. Also in general would it be good to join a gym. Although I have the equikment space is very limited. Finally in terms of diet I'm not sure what to do but I'll figure that out after at least a week of doing stuff unless if it is important to do so otherwise.
I'd say take out power cleans and replace them with bent rows for the first few times and see how your body reacts and grows. (I'd like to hear others' input on this as well)
As for space, I imagine you could move furniture in your room around and make some space? Any room in the garage? Attic? Basement?
I *gasp* asked my physician over ter email, and am going to see him today.
he said once I have reasonable core strength I COULD power clean.
but he didn't particularly recommend it.
Meh, I could do it
I just read around a little in my copy of Practical Programming for Strength Training (second book of Rippetoe) and found something for you:
"The core of the novice programm comprises just a few 'big'exercises to develop the novice trainee's strength base: the squat, the press, the bench press and the deadlift. After a few weeks of succesful training - or sooner, depending on the aptitude of the athlete - the power clean can be added to the program. Power cleans are considered a core exercise for most sports, but they are not included in a beginner's program until the basic strength and motor skills have developed enough that they can be done with reaosnable form. (p. 100-101)
And as a replacement maybe (since your upper back probably could use some work and should also help you with your posture):
The classic barbell row is a good builder of back strength when done properly, starting each rep off the floor like a deadlift and finishing each rep touching the abs (they are, however, not a substitute for power cleans)." (p. 101)
I found myself in a similar situation a few years ago. I can tell you from experience that I wish I had just started with the regular lifting programs outlined in this thread before doing any program like Insanity or in my case, P90X. Losing weight and fat was not a problem for me and I did wind up losing 30 pounds in 2 months. The only problem was that I kept losing it and was definitely not making the muscle gains I needed to by just doing body weight exercises. I finished the program just to say I got through it but although I had significantly less body fat I'd say I was disappointed by the overall results in terns of strength gain.
To put it this way; yes, I had muscle definition and was technically what you might call "ripped" but what was the point if I had so little muscle anyway? I just wound up looking awkward skinny, so I decided to lift because there is really no substitute for heavy resistance training. Short answer is no, you will probably never see the muscle gains and weight gains from a program like Insanity.
Not to demotivate you or anything and if you feel you are getting the fat loss you want through the program then great. But from my experience if your overall goal is to develop muscle while burning fat programs such as that are somewhat inefficient. In fact, it's very hard to do both things at the same time regardless of the program. If you do stick with the program and eat well you will probably come to realize (like I did) that cutting fat is actually not as hard as you may have at first thought, but bulking up with muscle is harder and takes more time. So if you aren't overly concerned with body fat for now then look into lifting for a few months before doing a shredding program like Insanity.
I don't know if "insanity" og "p90x" is the best way to bulk up but it sure looks like great cardio.
I completely agree with you about the fact that bulking + cutting at the same time is inefficient but it is possible. You just need great recovery and loads of clean, nutritious food.
Also "lean" bulking is often the best way to look more muscular and less fat since you will just fill out better and not look fat while staying at the relative same bf%.
Okay, thanks! You guys really answered my question. ^^ I was afraid of such.
Conclusions: A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD.
Dunno how many studies it takes to convice the old schoolers....
Had a light workout today, some speed benching but then I found this thick axle and just had to try it out. It was great, gripping it is a pain though since you cant really wrap your fingers the whole way around.
Worked up to a double of 80kg
Finished things with some curling and sprinting with a 100kg Prowler :D
Guys... Guys... Guys... guys... guys. This is NOT my batman cup.
Bought my chucks today. I like em, but they mess with my toe since its still not fully healed. gonna have to wait a week or two to wear em regularly :\
4pps + 10 lbs on leg press 100 lb OH press (So... stubborn) BW+10 lbs on Chin ups after a reset.
Follow me on wannabebig! Join, and start your own damn journals. I'm (somewhat) lonely in mine lol Hell of a catch
EPT
I actually had that happen to me for the first time at 48kg) instead of on my wrists.
