|
On February 18 2012 12:05 Catch wrote:
Two questions.
HIIT>LISS for cardio right?
I'll be starting rugby way sooner than I thought (3-4 weeks) and I pretty much want the most bang for my buck in this short ass time.
Also, what is a good starting time for HIIT sessions? I was thinking 30/90 x 5-6.
Do you know what position you'll be playing by the way?
|
No. I've never played rugby before. I barely even know the names of the positions lol
|
> HIIT>LISS for cardio right?
and your goal being?
|
To get my cardio up as quickly as possible. I'll be playing rugby in 3-4 weeks. I know it's more endurance, but I remember reading that HIIT improved cardiovascular capability more.
I just don't know if that's true lol
|
i think for rugby you'd benefit significantly more from HIIT, LISS basically means walking or jogging at very low speed while maintaining ability to speak. however, how HIIT and rugby affect your weightlifting gains (if you lift) i'm not sure, but i guess that's besides the point and not that important if rugby is your goal.
|
LISS you can build up more of a base of enduance = faster recover after intense sprints for example..... but this takes months to build up a good level
HIIT you can improve extremely rapidly but you still won't have the base that endurance provides so your recovery will be longer... these gains tend to stall out after about 6 weeks of training.
I would actually incorporate 2-3 LISS runs and then 1 HIIT per week if you wanted to try to build both at the same time (you can kinda).
Not sure how much lifting you'll be doing in conjunction though?
|
South Africa4316 Posts
On February 19 2012 03:12 Catch wrote:
To get my cardio up as quickly as possible. I'll be playing rugby in 3-4 weeks. I know it's more endurance, but I remember reading that HIIT improved cardiovascular capability more.
I just don't know if that's true lol
Also, if rugby training in the US is anything like rugby training in SA, you'll probably spend 80% of the first month working on endurance. Training endurance now will help you a lot during that first month, but you don't have to be completely rugby ready before you pitch up for your first practice.
|
I second what Daigomi says.
When I began here they pretty quickly started some intense drills. Three lines called 1, 2 & 3 respectively, coach calls three numbers e.g. "1, 2, 1", and you all have to sprint to first line and back, then to second and back, then to first and back. And this keeps going. Used to do that one in rugby when I was younger too, coaches seem to love it. I don't.
|
@reign. Yeah, lifting will probably stall. HIIT + cutting (too fat) + 5/3/1 = lotsa energy.
@Eshlow, I'll be lifting 3x a week on 5/3/1. So I would probably do a 1x a week session of HIIT. Or I may just start couch to 5k.
Really I've done a lot of thinking in the past few days, and I'm not sure if I can even play rugby with the classes I have (3 science lectures + their labs). My last round of exams wasn't the best (beat the average, but I have a scholarship to keep). I will see how things go the next three weeks, but I want to at least start to prepare if I do get to.
@Daigomi that's solid to hear. I kind of got rushed into this; I didn't even plan on playing till next year but I just randomly found someone who was on the team. How would you recommend on preparing for playing if you had to train a newbie? I don't even know how to tackle properly, so I'm as fresh as they come.
|
When I started going to the gym 18 months ago I was 82kg. Four months ago I weighed myself at 80kg and decided that I was too light and wanted to bulk up. I started drinking half a gallon of milk a day. During this time I have gained 10 kilos in body weight and I have had huge gains in all my lifts. I don't feel my body fat has increased by too much. Over the past few weeks my body weight has not been increasing at all and my strength gains have slowed. I'm stuck at 90 kilos.
My question is: Why am I no longer gaining weight and strength as fast as I was a few months ago and should I increase my calorie intake even more to continue getting gains.
Height: 6 foot 2 inches
Weight: 90kg
Age: 21
Program: SL 5x5
Diet: I drink 1200 calories of milk on top of my normal diet. if I had to guess I would say my calorie intake would be around 3500 - 4000 calories per day.
|
infinity21
Canada6683 Posts
@Searing: What are your lifts at? You're probably past your newbie gains if you've been on SL for 4 months
|
Bench Press: 95kg 5x5
Squat: 140kg 5x5
Deadlift: 140kg 5x5
|
Hi guys,
I don't know if this is where I should be posting this, but I figure I'm better off posting here than starting a thread about my problem. I've had a bit of an issue with my shoulder lately. For a few weeks I've suspected that a winged scapula is developing. As of very recently, it's been interfering with my Press. I do my press with dumbbells, (it's all I have available, but they're sufficiently heavy,) and my left shoulder just kills me if I try to keep my elbow relatively tight. If i let my elbow flare out, I can do it just fine, but that's not cool with me because it's not the movement I'm aiming for. I've heard that chiropractic attention is the best bet for that sort of thing, but I really don't have any money to get professional help at the moment. What I've been doing is incorporating some exercises into my upper split to try to help remedy the situation:
Scapula shrugs (like lateral shoulder flyes but with a shrug at the top)
Decline narrow hand push-ups (following through, so to speak, pushing through the top of the push-up)
Neutral grip face-pulls (bent over with dumbbells)
Does anybody have any experience with this sort of issue? I really don't want to have to give up pressing!
|
On February 19 2012 14:12 KaoReal wrote:
Hi guys,
I don't know if this is where I should be posting this, but I figure I'm better off posting here than starting a thread about my problem. I've had a bit of an issue with my shoulder lately. For a few weeks I've suspected that a winged scapula is developing. As of very recently, it's been interfering with my Press. I do my press with dumbbells, (it's all I have available, but they're sufficiently heavy,) and my left shoulder just kills me if I try to keep my elbow relatively tight. If i let my elbow flare out, I can do it just fine, but that's not cool with me because it's not the movement I'm aiming for. I've heard that chiropractic attention is the best bet for that sort of thing, but I really don't have any money to get professional help at the moment. What I've been doing is incorporating some exercises into my upper split to try to help remedy the situation:
Scapula shrugs (like lateral shoulder flyes but with a shrug at the top)
Decline narrow hand push-ups (following through, so to speak, pushing through the top of the push-up)
Neutral grip face-pulls (bent over with dumbbells)
Does anybody have any experience with this sort of issue? I really don't want to have to give up pressing!
Fill out the form in the injury thread. You already posted this exact message in the health and fitness initiative.
|
infinity21
Canada6683 Posts
On February 19 2012 13:58 SearingShadow wrote:
Bench Press: 95kg 5x5
Squat: 140kg 5x5
Deadlift: 140kg 5x5
You should consider switching to an intermediate workout imo
|
South Africa4316 Posts
On February 19 2012 12:28 Catch wrote:
@Daigomi that's solid to hear. I kind of got rushed into this; I didn't even plan on playing till next year but I just randomly found someone who was on the team. How would you recommend on preparing for playing if you had to train a newbie? I don't even know how to tackle properly, so I'm as fresh as they come.
For a start, I would recommend you watch some rugby so you get more comfortable with what's going on and what's expected of you. You can find games to download on most of the major torrent trackers, so just grab four or five games and enjoy.
Other than that, you should probably just work on fitness as much as possible and do some strength when you can. Like I said, they should drill you on fitness the first few months, but if you start of with some fitness you won't die during the initial training. If you have an opportunity, you could work on your ball handling skills as well. Rugby balls are slightly bigger than American Football balls, something you might find awkward if you're not used to it. Once again though, it's not crucial and you'll learn it fast enough once you start practice.
|
Hi TL, is this a correct routine for gaining weight?
Gym 3 days a week
Bench press 3x8
Squats 3x8
Deadlift 3x8
Other than the above, what exercise should I add for different days of the week? On top of this I'm following a diet of eating a lot everyday. Hope I can hit my goal of gaining at least 3kg in the next month.
|
On February 20 2012 01:53 Daigomi wrote:Show nested quote +On February 19 2012 12:28 Catch wrote:
@Daigomi that's solid to hear. I kind of got rushed into this; I didn't even plan on playing till next year but I just randomly found someone who was on the team. How would you recommend on preparing for playing if you had to train a newbie? I don't even know how to tackle properly, so I'm as fresh as they come. For a start, I would recommend you watch some rugby so you get more comfortable with what's going on and what's expected of you. You can find games to download on most of the major torrent trackers, so just grab four or five games and enjoy. Other than that, you should probably just work on fitness as much as possible and do some strength when you can. Like I said, they should drill you on fitness the first few months, but if you start of with some fitness you won't die during the initial training. If you have an opportunity, you could work on your ball handling skills as well. Rugby balls are slightly bigger than American Football balls, something you might find awkward if you're not used to it. Once again though, it's not crucial and you'll learn it fast enough once you start practice.
Yeah, I've been watching what games I can find on youtube. I've never actually torrented anything... I assume it's pretty safe for your computer? I just never did it, but I can head over to the bay or something and get started.
Well good. I'm already on 5/3/1. I'll start to incorporate some running. Maybe I'll do HIIT for six weeks like Eshlow said, then go back and start couch to 5k.
Thanks man :D
|
South Africa4316 Posts
On February 20 2012 07:13 Catch wrote:Show nested quote +On February 20 2012 01:53 Daigomi wrote:On February 19 2012 12:28 Catch wrote:
@Daigomi that's solid to hear. I kind of got rushed into this; I didn't even plan on playing till next year but I just randomly found someone who was on the team. How would you recommend on preparing for playing if you had to train a newbie? I don't even know how to tackle properly, so I'm as fresh as they come. For a start, I would recommend you watch some rugby so you get more comfortable with what's going on and what's expected of you. You can find games to download on most of the major torrent trackers, so just grab four or five games and enjoy. Other than that, you should probably just work on fitness as much as possible and do some strength when you can. Like I said, they should drill you on fitness the first few months, but if you start of with some fitness you won't die during the initial training. If you have an opportunity, you could work on your ball handling skills as well. Rugby balls are slightly bigger than American Football balls, something you might find awkward if you're not used to it. Once again though, it's not crucial and you'll learn it fast enough once you start practice. Yeah, I've been watching what games I can find on youtube. I've never actually torrented anything... I assume it's pretty safe for your computer? I just never did it, but I can head over to the bay or something and get started. Well good. I'm already on 5/3/1. I'll start to incorporate some running. Maybe I'll do HIIT for six weeks like Eshlow said, then go back and start couch to 5k. Thanks man :D
I can't see why it wouldn't be safe, it's not like the RIAA or MPAA care if you watch something not broadcast in your country :p
|
Why do olympic weightlifting bars have "whip" in them?
Does that not just support letting people lift more by making the lift easier?
|
|
|
|
|
|
EPT
