On April 24 2011 08:07 Kojaimea wrote: I'm interested. My fitness regime consists of 80% cardio/fatburn/interval exercises on my bike, or in the gym on the rower and cross trainer, and only 20% weight training. This thread seems geared heavily towards an emphasis on weight training, and specifically free weights which I almost entirely ignore...
What are the advantages and disadvantages of the regimes outlined in this thread, compared to my current one?
What exactly are you doing currently?
what people refer to as "cardio" and "intervals" can have drastically different meanings
Weights wise, I do 2 sessions a week. I focus on upper body, with each exercise being a warm up set and 3 more sets at a weight that pushes me, each set to failure. Standard gym machines, including all your favourites, chest press + neutral grip, military press + neutral grip etc..
You actually end up looking muscular instead of skinny when using "our" program.
Fat loss is mainly reached in the kitchen and while cardio certainly helps out it doesn't give anything for building muscle.
Weightlifting on the other hand will build muscle and with certain lifts (or added cardio sessions) plus a good diet you get all three: muscles, good cardio-vascular fitness and leanness.
I have always been more interested cardiovascular fitness, with my light weight training to maintain muscle tone. Extreme (in my layman's estimation) strength training has never been a goal of mine, i am just trying to establish whether an alteration in my regime could make me healthier.
If you're trying to loose weight you should probably cut that down to maybe 1-2 or so times a week and heavy lift other 2-3x.
Lifting in general is superior because it helps shift nutrient partitioning to the muscles.
The intervals you are doing are not intense enough to do it as much as heavy lifting. Something like tabata protocol on bike is something you'd look for with intense intervals which affect nutritional partitioning and body composition as much as weight lifting.
On April 24 2011 01:35 Levistus wrote: can i use the lat pulldown bar for chin ups? like chin ups width and chin ups hold position? cause i don't have a chin up bar.
You can usually chin on a squat rack or deck or tree branch or something like that.
To be honest, my fat burn exercises are just to maintain leanness. I feel my weight is fine (6ft3 - 80kg), and have always concentrated on muscle tone, rather than building. Would you suggest working heavy lifting in as a partial if not total replacement for my fat burn exercise then?
On a side note, I use my interval work only to increase my endurance, but do you think this is inefficient. Would you suggest a replacement?
To be honest, my fat burn exercises are just to maintain leanness. I feel my weight is fine (6ft3 - 80kg), and have always concentrated on muscle tone, rather than building. Would you suggest working heavy lifting in as a partial if not total replacement for my fat burn exercise then?
On a side note, I use my interval work only to increase my endurance, but do you think this is inefficient. Would you suggest a replacement?
There is no such thing as "tone", there is only losing fat, and gaining muscle. Maintaining leanness or losing weight happens in the kitchen, it's as simple as eating less food, especially carbohydrates. Your cardio exercise will help that, but most bodybuilders do little to no cardio at all and still manage to be extremely lean just through diet control. At 6ft3 and 80kg seems a little on the skinny side imo (though I can't really comment there, I'm 6ft 60kg, working on it though), working heavy lifting into your program could definitely help.
On April 24 2011 06:22 thedeadhaji wrote: What should I do if I'm starting to feel pain in my wrists from SS?
haji, I'd check press form or bench form
i used to get wrist pains from doing press incorrectly
Actually now I remembered why I have this. I volunteered at Habitat for Humanity 3 weeks ago and was hammering nails for 4 hours - this totally fucked up my wrist.
I kept SS'ing on it for 3 weeks, so it hasn't become fully pain free (and in those 3 weeks, my squat is +30lbs and deadlift +40 or something so I think it's becoming more noticeable)
Is it recommended that I stay off of it until I'm pain free?
I "failed" Squats @ 275lbs today at 4-3-3 X_X Then I "failed" DL @ 305lbs today at 2-1-1-1-1 (after I dropped it the first time, some young guy in his 20's let me use his "ecochalk" haha) http://www.metoliusclimbing.com/eco_ball.html
My right wrist hurt the most when I was squatting low bar and keeping the bar up (aside from bench press days), and I actually couldn't get the bar back onto the proper pin (right side of the bar ended up one pin below the left).
I think I'll skip Bench and Powercleans this week, go with a bit more bodyweight chinups/pullsups, M.Press and Bent rows.
Btw I think I've gained 10lbs over the last 2 months... -_- Can't be entirely sure how much of this is attributable to muscle gains though.
How long do gains normally take. I'll be increasing at 5lbs/week, although to be honest I think it'll be a bit til I hit some for some activities, and I'm probably high with only bar for some >.>
My Best 3x5 squat was 120kg / 265lbs deadlift 138kg / 300lbs :D
My bench sucks and my Best numbers on pc are 1xBW :D. (72kg)
Btw this week I haven't lifted at all since it's a holy week and no gym Opened . This next week imma do random stuff to condition again and the Week after do intermediate program. Goodbye SS. you really made me a strong crazy mthrfckr
My goal has always been to lose weight. That's why the only thing I usually do at the gym is run on the elliptical. All of you have been praising SS so I decided to start yesterday. I finished Workout A and it felt like I should have done more. I read previously that I shouldn't care about soreness but I finished the workout pretty quickly and it didn't seem like that good of a workout. Should I do the workout, wait a little while, and attempt it again or just do the workout and be done?
Another thing is I'm used to being at the gym for about 1 to 1.5 hours but Workout A took maybe 30mins. Should I do my regular run on the elliptical after I'm done with Workout A/B? I'm also used to working out almost everyday and SS isn't everyday. Should I just do my usual elliptical run in between the SS days?
On April 24 2011 12:31 DimmuKlok wrote: Hey guys, I have a few questions.
My goal has always been to lose weight. That's why the only thing I usually do at the gym is run on the elliptical. All of you have been praising SS so I decided to start yesterday. I finished Workout A and it felt like I should have done more. I read previously that I shouldn't care about soreness but I finished the workout pretty quickly and it didn't seem like that good of a workout. Should I do the workout, wait a little while, and attempt it again or just do the workout and be done?
Another thing is I'm used to being at the gym for about 1 to 1.5 hours but Workout A took maybe 30mins. Should I do my regular run on the elliptical after I'm done with Workout A/B? I'm also used to working out almost everyday and SS isn't everyday. Should I just do my usual elliptical run in between the SS days?
All these programs are designed not to be messed with; so no ellipticals on off days. Your first week will be extremely easy if you do it right for most people.
How did you do your first day?
When you're reaching the end of starting strength you will see why you are only going 3 days a week and why doing anything on off days is detrimental. At that point it's up to you, but it's been shown that heavy compound lift programs like SS and stronglifts are significantly more efficient than hardcore cardio for most people.
Also only doing cardio will leave you with a marathon-type body, which most people don't want.
EPT
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