EPTFitness Questions & Answers - Page 151
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KaoReal
Canada340 Posts
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micronesia
United States24721 Posts
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phyre112
United States3090 Posts
On August 24 2013 23:13 micronesia wrote: Decaf it sounds like one way to address my concerns is to go into an attitude of "one small step at a time." In other words, pick one new exercise, view some vids/pics, read just a little bit about it, and then try it yourself without any significant weight. Then slowly work on developing your form/knowledge while slowly adding some weight and see how it goes. If you are slow and cautious you should be able to notice if something is going wrong without risk of any injuries, and without having to dump a lot of time/effort into it on a given day. Does this sound like a good attitude for learning new exercises if you are not that serious? I would say this is alright, but theres no reason not to do say squat and bench and chinups one day, deadlift ohp and dips another. Dips and chinups are pretty hard to get wrong (dont kip your chins, stay upright on dips). Thats really not a lot of exercises, yoyr body can certainly handle that no matter what your starting point is. The other thing is that when you look at starting strength's image of the squat, 2/3 of the thngs rippetoe says are wrong, other great coaches say are right. Just start light, and increase steadily. Give it a few weeks, and youll get better body awareness, youll post a form video, etc. Figure it out as you go I feel like im one of the biggest posters about injury here, and even i didnt hurt myself until i was squatting 1,5x and pulling 2x bodyweight, not balancing my workouts, recovering enough, or stretching appropriately and playing rugby on the side. You dont get huge overnight, and you dont lift massive weights when you first step into the gym so the most important thing is to get started. | ||
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decafchicken
United States20064 Posts
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Najda
United States3765 Posts
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decafchicken
United States20064 Posts
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bode927
United States164 Posts
About 3 months ago I finally decided it was time to get in shape. At that point I was 6'1, 245, and could benchpress approximately 60 pounds (I know, impressive right?) Anyway, I've been trying to build a lot of muscle, so I've been eating a lot before and after workouts and I know that I've gotten a lot stronger (bench now 125) etc. However, I haven't lost that much weight (still 235). I think its a combination of how much I am eating and not doing a lot of cardio, because again i'm trying to build muscle. I'm not entirely happy with these results. I like how much more I can lift and I plan on getting that a lot higher, but I have a few questions given my current situation. 1. Is it okay to not lose much weight while I am trying to build muscle? 2. How much cardio is a good amount if I don't want it to affect how much muscle I'm gaining? 3. How do I know when it is a good time to stop bulking up and start switching to getting leaner? Thanks. | ||
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Mementoss
Canada2595 Posts
On August 25 2013 23:01 bode927 wrote: Hi guys, About 3 months ago I finally decided it was time to get in shape. At that point I was 6'1, 245, and could benchpress approximately 60 pounds (I know, impressive right?) Anyway, I've been trying to build a lot of muscle, so I've been eating a lot before and after workouts and I know that I've gotten a lot stronger (bench now 125) etc. However, I haven't lost that much weight (still 235). I think its a combination of how much I am eating and not doing a lot of cardio, because again i'm trying to build muscle. I'm not entirely happy with these results. I like how much more I can lift and I plan on getting that a lot higher, but I have a few questions given my current situation. 1. Is it okay to not lose much weight while I am trying to build muscle? 2. How much cardio is a good amount if I don't want it to affect how much muscle I'm gaining? 3. How do I know when it is a good time to stop bulking up and start switching to getting leaner? Thanks. 1. It all depends on your goals. By the sounds of this post it seems as if aesthetics and healthy comes before strength. If this is the case just keep doing a beginner strength program, aka Starting Strength/ Stronglifts type, count calories and eat 500 calories below maintenance. Find out your maintenance in spoiler below. Its just an estimate so use 500 below it and aim to lose .5-1 lb a week. If you aren't play with it and drop it 200 calories, see what works for you. + Show Spoiler + Best way to calculate it is to find your BMR and then multiply with an activity factor. BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100 Average activity variables are: 1.2 = Sedentary (Desk job, and Little Formal Exercise) 1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week) 1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week) 1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week) 1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job) If you just want to get as strong as possible than it doesn't matter if your losing weight as long as your not packing on too much fat while your getting stronger. 2. You don't need to do extra cardio to lose weight. But if you want to do some, I'd recommend doing HIIT. High Intensity Interval Training, which is basically doing sprints for a short period, than jogging for a period, than sprinting again. Or you could go outside and do hill sprints. If you don't like cardio and find it boring but want to have more activity, go join a recreational sport league that gets you moving. 3. Again depends on you and your goals. How fat are you okay with you being? If your losing weight or maintaining your weight and gaining strength thats great and you have no real reason to bulk since you aren't at an unhealthy low weight. Even gaining one rep in strength consistently there is no real reason to bulk. Bulk if you are on a plateau for gaining strength. There will be a point where losing weight and gaining strength won't be so easy, but being 3 months in and being a beginner this is entirely possible until you get a decent base of strength. In the end just keep the focus on gaining strength and being consistent and results will come. Just my 2 cents. I'm sure someone more experienced will come give better advice haha. | ||
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BenKen
United States860 Posts
On August 26 2013 00:02 Mementoss wrote: 1. It all depends on your goals. By the sounds of this post it seems as if aesthetics and healthy comes before strength. If this is the case just keep doing a beginner strength program, aka Starting Strength/ Stronglifts type, count calories and eat 500 calories below maintenance. Find out your maintenance in spoiler below. Its just an estimate so use 500 below it and aim to lose .5-1 lb a week. If you aren't play with it and drop it 200 calories, see what works for you. + Show Spoiler + Best way to calculate it is to find your BMR and then multiply with an activity factor. BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100 Average activity variables are: 1.2 = Sedentary (Desk job, and Little Formal Exercise) 1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week) 1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week) 1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week) 1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job) If you just want to get as strong as possible than it doesn't matter if your losing weight as long as your not packing on too much fat while your getting stronger. 2. You don't need to do extra cardio to lose weight. But if you want to do some, I'd recommend doing HIIT. High Intensity Interval Training, which is basically doing sprints for a short period, than jogging for a period, than sprinting again. Or you could go outside and do hill sprints. If you don't like cardio and find it boring but want to have more activity, go join a recreational sport league that gets you moving. 3. Again depends on you and your goals. How fat are you okay with you being? If your losing weight or maintaining your weight and gaining strength thats great and you have no real reason to bulk since you aren't at an unhealthy low weight. Even gaining one rep in strength consistently there is no real reason to bulk. Bulk if you are on a plateau for gaining strength. There will be a point where losing weight and gaining strength won't be so easy, but being 3 months in and being a beginner this is entirely possible until you get a decent base of strength. In the end just keep the focus on gaining strength and being consistent and results will come. Just my 2 cents. I'm sure someone more experienced will come give better advice haha. Pretty solid advice IMO. Lift, HIIT, rest, eat well and eat slightly below maintenance. What's your lifting routine bode927? We might be able to help you out with that. | ||
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bode927
United States164 Posts
On August 26 2013 02:38 BenKen wrote: Pretty solid advice IMO. Lift, HIIT, rest, eat well and eat slightly below maintenance. What's your lifting routine bode927? We might be able to help you out with that. This is the routine I loosely follow, been doing it for a few months now. Usually I try to keep a decent pace, start slightly lighter than max and try to get a little higher than I did the week before on everything before I leave. I take a caffeine based pre workout supplement, a BCA supplement during the workout, and 3 scoops of whey protein after, but only on lifting days. Usually when I'm at the gym on lifting days I stay for about an hour, and I try to make sure that I go until I can't complete my sets anymore, thats how I know when I'm done. I try and work abs on M/W/F as well, usually I just do that 15 minute ab ripper X video from P90X Monday - Chest/Back, mostly bench press and chest fly with simulated pullups for back workout Tuesday - light/moderate cardio, usually 10-15 min of running and 15 min of elliptical or biking Wednesday - Shoulders/Biceps/Triceps Thursday - Same as Tuesday Friday - Legs/Back - Squats, leg press, leg extension, simulated pullups Saturday - Random cardio... sometimes P90x plyometrics or the P90X kickboxing video Sunday - off My big worry is that I want to make sure that I'm not doing too much cardio and that I'm eating enough to build the amount of muscle that I want. A few years ago I tried to get in shape, but ended up only getting skinny and not building much muscle. I think I was dieting too hard and not getting enough calorie intake. | ||
ShadeR
Australia7535 Posts
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decafchicken
United States20064 Posts
On August 26 2013 12:53 bode927 wrote: This is the routine I loosely follow, been doing it for a few months now. Usually I try to keep a decent pace, start slightly lighter than max and try to get a little higher than I did the week before on everything before I leave. I take a caffeine based pre workout supplement, a BCA supplement during the workout, and 3 scoops of whey protein after, but only on lifting days. Usually when I'm at the gym on lifting days I stay for about an hour, and I try to make sure that I go until I can't complete my sets anymore, thats how I know when I'm done. I try and work abs on M/W/F as well, usually I just do that 15 minute ab ripper X video from P90X Monday - Chest/Back, mostly bench press and chest fly with simulated pullups for back workout Tuesday - light/moderate cardio, usually 10-15 min of running and 15 min of elliptical or biking Wednesday - Shoulders/Biceps/Triceps Thursday - Same as Tuesday Friday - Legs/Back - Squats, leg press, leg extension, simulated pullups Saturday - Random cardio... sometimes P90x plyometrics or the P90X kickboxing video Sunday - off My big worry is that I want to make sure that I'm not doing too much cardio and that I'm eating enough to build the amount of muscle that I want. A few years ago I tried to get in shape, but ended up only getting skinny and not building much muscle. I think I was dieting too hard and not getting enough calorie intake. http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki http://www.mensfitness.com/training/lose-weight/8-amazing-fat-burning-intervals | ||
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9-BiT
United States1089 Posts
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decafchicken
United States20064 Posts
On August 27 2013 07:26 9-BiT wrote: Are there any resources for someone who has access to a gym, but doesn't want to try freeweights yet? I'm kind of paranoid, and I feel a bit young to start doing something that dangerous, but I do have access to a gym so I can use dumbells etc. I just want to stay away from heavy weight squats bench presses deadlifts etc. Thanks Don't be afraid. Be more awesome instead. I started squatting when I was probably 12-13 with empty bar. By end of year i was repping 135 and by the time i was 16 i was at around 300 pound squat (almost 2xbw). Klokov start when child. Klokov big man bear now. | ||
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9-BiT
United States1089 Posts
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ShadeR
Australia7535 Posts
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phyre112
United States3090 Posts
On August 27 2013 07:55 9-BiT wrote: Sure, I'm not expecting to put it off forever, I'm just weary to start using freeweights when I'm so weak, and it's better to be safe than sorry, in this case at least. dumbbells are free weights too. I don't understand why you think using freeweights is more dangerous than anything else - and I don't understand why you think they;re safer when you're already strong. You should get into "real" full body lifting as soon as you possibly can, that way you train the motor patterns to do the movements correctly, rather than having to go back and relearn things later on down the road. If there's anything you want to work on in the meantime, it's not your strength but rather your flexibility. | ||
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decafchicken
United States20064 Posts
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Ahzz
Finland780 Posts
On August 27 2013 07:55 9-BiT wrote: Sure, I'm not expecting to put it off forever, I'm just weary to start using freeweights when I'm so weak, and it's better to be safe than sorry, in this case at least. I understand how you feel, really. Because I've been there. I thought that I'd rather get some strength doing something you can't do wrong before getting into the more 'serious' exercises. But honestly, that's only delaying your progress, and will not transfer so well. Personally I go to the gym to feel and BE stronger. It's perhaps wrong to say that you cant gain any of that through machines, but if you want mobility, strength and actual growth then get freeweights. If all you care is bodybuilding, it may be another case, but even then you want a decent amount of free weights. Basically, get out of your comfort zone, spend 30 minutes figuring out how the basic lifts work, squat, bench press and deadlift. Stop caring about the fact that you are weak. Embrace it, learn the lifts, and do them. Start with the bar only if you have to. | ||
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ieatkids5
United States4628 Posts
On August 27 2013 07:55 9-BiT wrote: Sure, I'm not expecting to put it off forever, I'm just weary to start using freeweights when I'm so weak, and it's better to be safe than sorry, in this case at least. i was really skinny and had little muscle mass when i first started. i literally did dumbbell workouts exclusively cuz i didn't have access to a barbell at the time. i started off with doing db overhead press using two 15lb dumbbells, db bench with 25lb, squats with 30lb, and rows with 20lb. everyone starts off at a light weight because you want to work your way up to heavier weights, which gives you time to hone your technique and build up strength in your muscles and joints so they can handle progressively heavier loads. now i'm doing 5x5 dips (165bw +5lbs), 185lb squat, 185lb deadlift, 3x5 pullups. i've never hurt myself (having said that, i haven't been working out for long) because i started off light and focused on improving my technique, and because i never used a weight that would be dangerous for me. once i finish my set (5x5), i only add on 5 pounds the next day i perform that lift. there's very little risk of injury to using freeweights if you are doing it right - start off light, focus on technique, gradually add on more weight, stick to your program (whether it's 3x5 or 5x5 or whatever). one might even say that using machines make you more prone to injury because they train your muscles in unnatural, fixed, and isolated movements. this creates imbalances between primary muscles and stabilizers. if you train using machines that limit which muscles are being used, when you actually go lift something in real life or go play a sport, you'll be much more likely to be injured than someone who trained using freeweights (or bodyweight, just anything that doesn't restrict muscle movement and activation). | ||
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