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On April 24 2011 14:00 DimmuKlok wrote:Show nested quote +On April 24 2011 12:45 vicariouscheese wrote: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? + Show Spoiler +
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.
I'm 20 y/o, 6'4" 268lbs at the moment and I've lost 42lbs so far. With that being said, I don't think I'll have a marathon-type body anytime soon. I'm mostly looking for a way to lose weight fast and I figured cardio would be the best. My goal is to not be overweight anymore. BMI says that's 200lbs and yes I know that's not accurate but it's the best guess I have. I figured once I lost enough weight I could work on building muscle exclusively. I can follow the SS program but I've always had the mentality that the more calories burnt = more weight loss. Therefor I thought doing cardio in between SS would help me. Knowing where I'm at and what I want to accomplish, do you still feel that the standard SS schedule is the best for me? I'm not a fitness expert so if you tell me heavy lifting 3 times a week is better than 75mins of cardio each day then I'll switch over. Edit: You asked how my first day went and I forgot to answer. I finished Workout A and was a little confused as to if I should continue working out or just go home. I ended up trying to go on the elliptical but my thighs were too tired. Today I went to go workout. My thighs were and are still tired but I still went on the elliptical for 40mins before my bro said he wanted to go home(we workout together). I haven't done any lifting since middle school so I'm eager to see my progress.
edit: malinor summed up what I was going to say better than what I had. And you probably would want to do some more cardio than, say, froadac. But like malinor said, all cardio weight loss tends to be short lived when people reach their goal and then stop exercising and start eating crap again :/
For the first day I was asking if you did it like the wiki said to, or if you kind of just threw whatever weights you thought looked right or something.
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On April 24 2011 16:28 thedeadhaji wrote:DEfinitely  Btw, at what point does one "move on" from SS? I'm apparently intermediate on DL and between intermediate and advanced for squat for my weight, and I'll probably hit a wall soon
From http://startingstrength.wikia.com/wiki/FAQ:The_Program#Stalling.2C_Resetting_and_Progressing
"Generally only 2 resets for the squat and perhaps 1 for the deadlift will be done before it's time to move on. As long as these 2 exercises are still moving up, however, there is no need to change programming. If you need to do a "bigtime reset" as described above, or if you are stalling on multiple exercises at once, then it is time to move on as well.
Don't reset if you've only stalled in the press, bench, or powerclean. As long as your deadlift, and especially your squat, are moving up you are making progress."
You can, of course, just do something else whenever you want  I really want to move on to get some pullups and fronts squats going, but my 5 pound squat jumps make that take forever :O
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On April 24 2011 16:07 thedeadhaji wrote:
Great post Malinor. I agree that the anti-cardio bias does get ridiculous in here at times.
But I'm not sure if someone can handle all-out STR 3x a week + all-out cardio 3x a week. I know I couldnt...
No offense to anybody, but I think we have a lot of biases here.
@dimmu.
First of all, congrats on all that weight lost. thats a big step first of all.
Second of all, 75 minutes of cardio is a hell of a long time. From what I understand, lifting is better because it shifts calorie partitioning to prioritize protein compared to running, which I believe puts it on the backburner pretty much. I could be wrong about this, and somebody like eshlow would be a better source to be positive.
Somebody mentioned leangains.com. Which is intermittent fasting and I am currently on it. So far I've lost 8 pounds in about three weeks on it and I honestly highly recommend it, even with my little time on it so far. I haven't lost any strength although at this point, since I'm down from 200 to 181, I do feel my lifts getting very tough.
Personally, I have switched up the routine a bit since I started cutting though. My schedule looks like this:
Day 1
Squat
OH press
Chin ups
Day 2
Deadlift
Bench
Cardio (I do 20 minutes of bike atm, you can do whatever you like)... usually about moderate intensity
Day 3
Squat
OH press
Pull up
Switch OH press and bench for next week and your good to go.
I don't know about doing it SS + cardio 3x a week... You'll most likely stall very quickly.
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Does anyone want to try this strength program? I dont have time to try this out, but someone could experiment.
http://www.pendlayforum.com/showthread.php?t=2501&page=5
http://www.pendlayforum.com/showpost.php?p=11784&postcount=43
monday, squats (5 sets of 3), push presses (3 sets of 5) then glute ham raises or reverse hypers
wednesday, snatch pulls (5 sets of 2), powercleans (5 sets of 2), chinups (5 sets of 10 with extra weight, hanging from a 2" bar)
thursday, front squats (6 sets of 2), push jerks (5 sets of 2), military press (3 sets of 5), then glute ham raises or reverse hypers.
saturday, powersnatches (5 sets of 2), clean pulls (5 sets of 5), barbell rows, (5 sets of 5)
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I've been going out with this chick for the past ~2 months. I'm gonna tell her to get serious tomorrow. If she says no then fuuuuck her I'll stop chasing her around and I'll go back to the gym/sleeping/eating right.
Numbers (68kg bodyweight)
100kg squat
115kg DL
70kg powerclean
70kg bench
55kg press (weak shit)
I made most of my progress in jan-feb and I've been pretty much stuck since then except for DL and powerclean (improved technique). I don't know how people manage to train hard and eat/rest appropriately while having school/girlfriend/other stuff - especially the resting part. HALP!
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On April 24 2011 15:59 Malinor wrote:Show nested quote +On April 24 2011 14:00 DimmuKlok wrote:On April 24 2011 12:45 vicariouscheese wrote: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? + Show Spoiler +
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.
I'm 20 y/o, 6'4" 268lbs at the moment and I've lost 42lbs so far. With that being said, I don't think I'll have a marathon-type body anytime soon. I'm mostly looking for a way to lose weight fast and I figured cardio would be the best. My goal is to not be overweight anymore. BMI says that's 200lbs and yes I know that's not accurate but it's the best guess I have. I figured once I lost enough weight I could work on building muscle exclusively. I can follow the SS program but I've always had the mentality that the more calories burnt = more weight loss. Therefor I thought doing cardio in between SS would help me. Knowing where I'm at and what I want to accomplish, do you still feel that the standard SS schedule is the best for me? I'm not a fitness expert so if you tell me heavy lifting 3 times a week is better than 75mins of cardio each day then I'll switch over. Edit: You asked how my first day went and I forgot to answer. I finished Workout A and was a little confused as to if I should continue working out or just go home. I ended up trying to go on the elliptical but my thighs were too tired. Today I went to go workout. My thighs were and are still tired but I still went on the elliptical for 40mins before my bro said he wanted to go home(we workout together). I haven't done any lifting since middle school so I'm eager to see my progress. You have come to a thread where people talk about cardio like it's send form the devil to deceive us and prevent us from doing SS. I kind of think that the anti-cardio bias in here is kind of ridiculous sometimes. But if you ignore that, the main argument is basically that lifting heavy would be a better use of your time and is all in all healthier. Both points probably cannot be argued, eshlow is explaining that to us since 2 1/2 years Since I'm a big guy like you: Cardio will obviously help you with weight loss and fat loss, and it helps kind of fast, I probably don't need to tell you that since you already lost 42 pounds. The main problem is that you don't build any muscle to speak of (probably even lose some, you know how those long-distance runners look like), which has the result that your body overall burns less calories throughout the day: A 300lb body does need way more calories than a 200lb body. So think about it, we already have a problem with overeating, and with only cardio we make our body burn even less calories than before. As long as you just keep running (I use running, since it's 3x as effective as those cardio machines in the gym), that's not much of a problem. When you stop and fall into bad eating habits, your weight will just explode again. With heavy lifting you build solid muscle, which helps you burn more calories throughout the day, even when you are lazy at times. That won't make you thin though without adapting good eating habits, at least it will take much longer to shred the weight of your body, because with heavy lifting you have to eat. So you could obviously do both, like 3xlifting and 3xcardio a week. That surely works out good for weight loss. You just run into performance problems here. You will train 3x a week to become strong and 3x a week to stay weak, so you won't progress as well as you could in both realms. If that is not a problem for you, you can just go for it, but it sure as hell is not as much fun when you cannot squat shit because of your long run the night before. HIIT (high intensity interval training) apparently goes better together with heavy lifting and (as they say) helps greatly with weight loss. I cannot comment on that since I don't have experience with that (but I'm gonna try soon enough). As I said I am a big guy. By now I have chosen lifting over cardio as my measure to lose weight. Weight loss comes way slower to me than when I was running a lot, but by now I believe it's the better approach.
awesome, awesome write-up malinor. sums up perfectly how I feel about cardio
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@DimmuKlok: The first few exercises of SS often felt very easy for me. After several it started to take longer since I took, and required, morer time to warp up. Also hill sprints as a form of HIIT are great. Plus Malinor's post.
@DimSun: I might look into it after Coan-Philipi. I will prolly do some strongman training at least 2 times a week this summer so this looks like it might help me out there
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On April 24 2011 15:59 Malinor wrote:Show nested quote +On April 24 2011 14:00 DimmuKlok wrote:On April 24 2011 12:45 vicariouscheese wrote: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? + Show Spoiler +
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.
I'm 20 y/o, 6'4" 268lbs at the moment and I've lost 42lbs so far. With that being said, I don't think I'll have a marathon-type body anytime soon. I'm mostly looking for a way to lose weight fast and I figured cardio would be the best. My goal is to not be overweight anymore. BMI says that's 200lbs and yes I know that's not accurate but it's the best guess I have. I figured once I lost enough weight I could work on building muscle exclusively. I can follow the SS program but I've always had the mentality that the more calories burnt = more weight loss. Therefor I thought doing cardio in between SS would help me. Knowing where I'm at and what I want to accomplish, do you still feel that the standard SS schedule is the best for me? I'm not a fitness expert so if you tell me heavy lifting 3 times a week is better than 75mins of cardio each day then I'll switch over. Edit: You asked how my first day went and I forgot to answer. I finished Workout A and was a little confused as to if I should continue working out or just go home. I ended up trying to go on the elliptical but my thighs were too tired. Today I went to go workout. My thighs were and are still tired but I still went on the elliptical for 40mins before my bro said he wanted to go home(we workout together). I haven't done any lifting since middle school so I'm eager to see my progress. + Show Spoiler +You have come to a thread where people talk about cardio like it's send form the devil to deceive us and prevent us from doing SS. I kind of think that the anti-cardio bias in here is kind of ridiculous sometimes. But if you ignore that, the main argument is basically that lifting heavy would be a better use of your time and is all in all healthier. Both points probably cannot be argued, eshlow is explaining that to us since 2 1/2 years Since I'm a big guy like you: Cardio will obviously help you with weight loss and fat loss, and it helps kind of fast, I probably don't need to tell you that since you already lost 42 pounds. The main problem is that you don't build any muscle to speak of (probably even lose some, you know how those long-distance runners look like), which has the result that your body overall burns less calories throughout the day: A 300lb body does need way more calories than a 200lb body. So think about it, we already have a problem with overeating, and with only cardio we make our body burn even less calories than before. As long as you just keep running (I use running, since it's 3x as effective as those cardio machines in the gym), that's not much of a problem. When you stop and fall into bad eating habits, your weight will just explode again. With heavy lifting you build solid muscle, which helps you burn more calories throughout the day, even when you are lazy at times. That won't make you thin though without adapting good eating habits, at least it will take much longer to shred the weight of your body, because with heavy lifting you have to eat. So you could obviously do both, like 3xlifting and 3xcardio a week. That surely works out good for weight loss. You just run into performance problems here. You will train 3x a week to become strong and 3x a week to stay weak, so you won't progress as well as you could in both realms. If that is not a problem for you, you can just go for it, but it sure as hell is not as much fun when you cannot squat shit because of your long run the night before. HIIT (high intensity interval training) apparently goes better together with heavy lifting and (as they say) helps greatly with weight loss. I cannot comment on that since I don't have experience with that (but I'm gonna try soon enough). As I said I am a big guy. By now I have chosen lifting over cardio as my measure to lose weight. Weight loss comes way slower to me than when I was running a lot, but by now I believe it's the better approach.
great post bro.
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im setting a target of 60kg bench press within 16-20 days. that will be like the biggest accomplishment in my life if i get it done ;p all thanks to you guys
@thedeadhaji - working, lifting, eating, sleeping and starcraft! but you're right, i really should study. thinking of learning sign language..
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On April 24 2011 18:59 Zafrumi wrote:Show nested quote +On April 24 2011 15:59 Malinor wrote:On April 24 2011 14:00 DimmuKlok wrote:On April 24 2011 12:45 vicariouscheese wrote: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? + Show Spoiler +
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.
I'm 20 y/o, 6'4" 268lbs at the moment and I've lost 42lbs so far. With that being said, I don't think I'll have a marathon-type body anytime soon. I'm mostly looking for a way to lose weight fast and I figured cardio would be the best. My goal is to not be overweight anymore. BMI says that's 200lbs and yes I know that's not accurate but it's the best guess I have. I figured once I lost enough weight I could work on building muscle exclusively. I can follow the SS program but I've always had the mentality that the more calories burnt = more weight loss. Therefor I thought doing cardio in between SS would help me. Knowing where I'm at and what I want to accomplish, do you still feel that the standard SS schedule is the best for me? I'm not a fitness expert so if you tell me heavy lifting 3 times a week is better than 75mins of cardio each day then I'll switch over. Edit: You asked how my first day went and I forgot to answer. I finished Workout A and was a little confused as to if I should continue working out or just go home. I ended up trying to go on the elliptical but my thighs were too tired. Today I went to go workout. My thighs were and are still tired but I still went on the elliptical for 40mins before my bro said he wanted to go home(we workout together). I haven't done any lifting since middle school so I'm eager to see my progress. You have come to a thread where people talk about cardio like it's send form the devil to deceive us and prevent us from doing SS. I kind of think that the anti-cardio bias in here is kind of ridiculous sometimes. But if you ignore that, the main argument is basically that lifting heavy would be a better use of your time and is all in all healthier. Both points probably cannot be argued, eshlow is explaining that to us since 2 1/2 years Since I'm a big guy like you: Cardio will obviously help you with weight loss and fat loss, and it helps kind of fast, I probably don't need to tell you that since you already lost 42 pounds. The main problem is that you don't build any muscle to speak of (probably even lose some, you know how those long-distance runners look like), which has the result that your body overall burns less calories throughout the day: A 300lb body does need way more calories than a 200lb body. So think about it, we already have a problem with overeating, and with only cardio we make our body burn even less calories than before. As long as you just keep running (I use running, since it's 3x as effective as those cardio machines in the gym), that's not much of a problem. When you stop and fall into bad eating habits, your weight will just explode again. With heavy lifting you build solid muscle, which helps you burn more calories throughout the day, even when you are lazy at times. That won't make you thin though without adapting good eating habits, at least it will take much longer to shred the weight of your body, because with heavy lifting you have to eat. So you could obviously do both, like 3xlifting and 3xcardio a week. That surely works out good for weight loss. You just run into performance problems here. You will train 3x a week to become strong and 3x a week to stay weak, so you won't progress as well as you could in both realms. If that is not a problem for you, you can just go for it, but it sure as hell is not as much fun when you cannot squat shit because of your long run the night before. HIIT (high intensity interval training) apparently goes better together with heavy lifting and (as they say) helps greatly with weight loss. I cannot comment on that since I don't have experience with that (but I'm gonna try soon enough). As I said I am a big guy. By now I have chosen lifting over cardio as my measure to lose weight. Weight loss comes way slower to me than when I was running a lot, but by now I believe it's the better approach. awesome, awesome write-up malinor. sums up perfectly how I feel about cardio
See this youtube video on why cardio is over-rated:http://www.youtube.com/watch?v=2PdJFbjWHEU
It's 1 hour 38 minutes long but if you like the science its pretty awesome. Basically what cardio does is stimulate the body's cells to produce the enzymes it needs to speed up aerobic metabolism. But overall sprinting does the same thing and you only need to do it for a few minutes every week.
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YESSS
180kg DL x1
4 PLATE!!!!!
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I've lost about 100 pounds and kept it off, and I owe that to cardio and eating better. Currently I still do SS 3x a week and cardio in between each day. If I can be disciplined and eat really well, get lots of sleep, I still notice (or at least feel)... weight loss, or body composition changes, every week or other week or so. However, at times I will eat poorly, and I have a really difficult time sleeping often, which may hurt me sometimes >_<
Anyway, point is, if you can keep it up with cardio, it definitely works. From my experience at least...
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On April 24 2011 22:02 pyrogenetix wrote:
YESSS
180kg DL x1
4 PLATE!!!!!
Yeeeeee! Congrats!
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On April 24 2011 16:58 AoN.DimSum wrote:Does anyone want to try this strength program? I dont have time to try this out, but someone could experiment. http://www.pendlayforum.com/showthread.php?t=2501&page=5http://www.pendlayforum.com/showpost.php?p=11784&postcount=43Show nested quote +monday, squats (5 sets of 3), push presses (3 sets of 5) then glute ham raises or reverse hypers
wednesday, snatch pulls (5 sets of 2), powercleans (5 sets of 2), chinups (5 sets of 10 with extra weight, hanging from a 2" bar)
thursday, front squats (6 sets of 2), push jerks (5 sets of 2), military press (3 sets of 5), then glute ham raises or reverse hypers.
saturday, powersnatches (5 sets of 2), clean pulls (5 sets of 5), barbell rows, (5 sets of 5)
It looks good to me... but I'm finally settling into and enjoying the program I'm on, so I think I'll just stick with what I have right now. Maybe after I stall on this I'll switch into that program just because it looks awesome.
Also, I gotta get my compound lifts down right, so I'm practicing both every day .
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One last question. Whenever I do any lift (well, excluding squat) my shoulder and elbow and wrist joints crack. I think it's because I never lift anything heavy, but is this a bad thing?
GOMAD + nomnomnom diet
I am capable of cooking meat, I guess. Doesn't even take that much time. Just depends on what parents say >.>
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hey guys. i've started starting strength but my main goal is to have a good looking chest and arms. the legs i'm sure i can get from the squats but what exercises can i add for my chest and arms? i don't really plan to get big and that strong just want to look muscular.
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On April 25 2011 01:44 Levistus wrote:
hey guys. i've started starting strength but my main goal is to have a good looking chest and arms. the legs i'm sure i can get from the squats but what exercises can i add for my chest and arms? i don't really plan to get big and that strong just want to look muscular.
Look at cambium's post and pics on thef irst page
Just realized that my dad's bar is 1" and only weighs like 14 pounds >.>
I'm so weak.
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EPT
