I have been going to the gym now for 1 year, Lost 10 KG with just doing full body training (so legs, Upper back, lower back and so on with little bit of cardio).
Is this a good way to lose weight and gain musucle or is it better to do upper body one day and another lower body?

WarSame

Canada1757 Posts

August 15 2016 03:46 GMT

#3764

It's best IMO to do a 3 day split. One day pull muscles, one day push muscles, one day legs. This way you tired all of the muscles that work together at the same time, but they are ready again for your next workout.

bardtown

England503 Posts

September 27 2016 21:41 GMT

#3765

Is there a general consensus on how to increase weight? I aim to keep things simple so generally speaking I go for 3x8 with whatever exercise I'm doing. But when I want to increase weight what I've been doing is just changing it and then aiming for 3x8 again. Should I be going for 4x8 then stepping it up, or some other transitional phase? Then, if I can't make 3x8 when I do step it up, what would you suggest I do? Increase rest periods until I can do 3x8 then gradually decrease them?

GoTuNk!

Chile4356 Posts

September 28 2016 01:23 GMT

#3766

On September 28 2016 06:41 bardtown wrote:
Is there a general consensus on how to increase weight? I aim to keep things simple so generally speaking I go for 3x8 with whatever exercise I'm doing. But when I want to increase weight what I've been doing is just changing it and then aiming for 3x8 again. Should I be going for 4x8 then stepping it up, or some other transitional phase? Then, if I can't make 3x8 when I do step it up, what would you suggest I do? Increase rest periods until I can do 3x8 then gradually decrease them?

No magical formulas, the only concensus is that you should be progressively increasing the loads (pogressive overloading). This means, over time, lift more weights for more reps and sets. There are infinite ways to skin a cat within that principle.

sung_moon

United States8189 Posts

November 29 2016 22:52 GMT

#3767

What are some good upper back exercises for increasing strength?

I've seen stuck at 160 (72.5kg) on Lat Pulldown/Seated Cable Rows for what feels like months now

I've tried putting more emphasis on pull-ups (which is nice), but it surprisingly isn't increasing my weight for Pulldown/Cable Row.

FiWiFaKi

Canada5111 Posts

November 30 2016 02:07 GMT

#3768

On November 30 2016 07:52 sung_moon wrote:
What are some good upper back exercises for increasing strength?

I've seen stuck at 160 (72.5kg) on Lat Pulldown/Seated Cable Rows for what feels like months now

I've tried putting more emphasis on pull-ups (which is nice), but it surprisingly isn't increasing my weight for Pulldown/Cable Row.

Upper back is the toughest muscle group to workout imo. My magic formula is roughly similar to what you do:

1st: 5x 8-12 pull ups, if too easy, weighted vest, if too hard, do pull downs (in front of head, not behind obv)... Try to vary your grip. There's no real best grip, my favorite is a 2.5-3ft distance between hands with pronated grip.
2nd: 3x 8-10 Bent over dumbell rows, or seated close grip cable rows.
3rd: 3x 10-12 Barbell rows, any wider ish grip variation.

I think what holds most people back is shitty form where they cheat. Using the tiniest bit of momentum and jerk (almost hard to notice) will easily add 20-50lbs to your working weight. The issue is that if you choose your perfect weight, your body has a natural tendency to do less work, and might still cheat. Or you might be using bad form, and you don't want to go way down in weight, so you don't correct it.

My viewpoint of best way to handle this problem is do natural body motions that discourage cheating, those would be pull ups, and other free weight exercises (even though frequently the leverage isn't as good as with cable exercises). The other tip I have is ensure you deload reasonably frequently. If you're stuck on the same weight for 4 weeks (most people would say shorter, I disagree), go to 80% of your past weight, and add 5-10 lbs each week based on how tough it is. It'll force you to revisit your form, so it's fairly tried and true, though a bit time consuming to make progress.

decafchicken

United States19353 Posts

November 30 2016 02:14 GMT

#3769

I've tried putting more emphasis on pull-ups (which is nice), but it surprisingly isn't increasing my weight for Pulldown/Cable Row.

Linear progression on pull ups. Add weight or reps each week/workout/whatever. Same with barbell rows. Db rows and curls for accessory. Heavy deadlifts will add some meat and strength to your upper back too.

Blisse

Canada3704 Posts

February 14 2017 07:38 GMT

#3770

I twisted my ankle ~3 months ago when I fell bouldering. Foot ended up really swollen, wore an ankle brace most of the time, rubbed weird swelling reducing things. Took 2-3 weeks before I could limp-walk under my own weight. Further 3-4 weeks before I regained full ankle mobility and could do squats. My first time twisting my ankle this badly, but googling it sounded okay compared to 2 month recoveries.

For the last month I've been able to do all the all normal activities - bouldering, running, squats/deadlifts. But wanted to ask if 2 things sounded normal.

1. In the morning when I first walk my foot feels like it's pulling a muscle or tendon too hard. It's fine after I stop and then continue walking, but is this somewhat normal?

2. The bony part of my ankle still feels slightly swollen, as compared to my other foot at least. It's not really a big deal except when I touch it, it just doesn't feel 100%. Again, is this normal and will it go away? Or should I be rubbing it more often...

mia743

4 Posts

February 27 2017 17:10 GMT

#3771

good exercise for stay fit near PC :D

sc-darkness

856 Posts

March 26 2018 22:00 GMT

#3772

Is running at gym bad for heart? I've neither trained for years nor for months continuously. That said, I was running a bit at gym in the past but nothing I'd describe as active membership.

Either way, I had an argument with my mother and she says that doing 5 km in 30 minutes is too much pressure on my heart without months/years of training. Is that true? I can run at about 10 km/h for 10 minutes without pause, and then I switch to 7.5, then go back to 9.5-10 km/h when I am more relaxed. These last few days I feel adventurous and I push myself to do 11 km/h for a few minutes. Sometimes 13-14 km/h for 2-3 minutes as well. Is it too much for heart? Should I take it easy?

phyre112

United States3076 Posts

March 26 2018 23:29 GMT

#3773

On March 27 2018 07:00 sc-darkness wrote:
Is running at gym bad for heart? I've neither trained for years nor for months continuously. That said, I was running a bit at gym in the past but nothing I'd describe as active membership.

Either way, I had an argument with my mother and she says that doing 5 km in 30 minutes is too much pressure on my heart without months/years of training. Is that true? I can run at about 10 km/h for 10 minutes without pause, and then I switch to 7.5, then go back to 9.5-10 km/h when I am more relaxed. These last few days I feel adventurous and I push myself to do 11 km/h for a few minutes. Sometimes 13-14 km/h for 2-3 minutes as well. Is it too much for heart? Should I take it easy?

In the short term it's stressful to the heart, but unless you have some sort of preexisting medical condition it's not stressful to the point it's going to do any damage. Over the long term, you'll develop systemic changes to your circulatory and respiratory systems that improve oxygen delivery and blood flow and actually make the heart's job easier rather than harder, so over the long term it's not only not-stressful, it's protective/relaxing for the heart.

5km in 30 minutes is a good starter pace. Someone with months/years of training would potentially run that distance in around half the time. depending on the type of running they do.

micronesia

United States23235 Posts

March 27 2018 10:51 GMT

#3774

Hah, I did that five minute exercise since I need to focus on lower body strength. It was surprisingly difficult to complete without unscheduled short breaks.

Also, here is an interesting discussion about how weight-loss actually works: https://www.cnn.com/2018/03/26/health/lose-weight-where-does-it-go-partner/index.html

IgnE

United States6986 Posts

April 17 2018 04:53 GMT

#3775

Why are you asking your mother for exercise advice? You think running will give you a heart attack or something? Are you 60 years old?

L_Master

United States7674 Posts

April 18 2018 20:25 GMT

#3776

Haha no. It's not bad for the heart. The opposite in fact. Both moderate and strenuous exercise is good for the heart. The only exceptions here are if you way overtrain (this is something done overtime, not in one session) by constantly going too hard day in day out with not enough recovery in between. This is a problem only for those training high volumes (think 10-20+ hrs/wk) who are trying to train hard too often.

The other exception is that there is some evidence that suggests that perhaps long, hard cardio efforts of 2-3+ hours aren't ideal for the heart. I doubt you are planning any twenty mile runs though, nor to train 15 hours a week, so this shouldn't be an issue for you.

Additionally, whether 5km in 30min (pretty slow pace tbh) is too stressful is also just silly. There are guys out there who have never run a step in their lives for whom that pace would be an absolute crawl that doesn't even elevate their breathing. Then there are other guys who smoke a pack a day, weigh 250lbs, and eat like crap that would not even make it 2 minutes at that pace. It's totally individual how stressful 6'/km pace is, so for your mother to suggest that is blanket statement too stressful is just being silly.

The only time anything is "too much for the heart" is if you (and this is still a maybe, not a definite) train a ton (at least 10-15 hours a week) and have training sessions over 2-3 hours in length OR if you happen to have a pre-exisiting heart condition or electrical abnormality. If you were super paranoid you could probably get tested for most of these before you started going hard, but it still wouldn't guarantee catching everything, would cost a ton, and generally be pointless because the prevalence of these, without a reason to suspect one, are incredibly low.