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On March 29 2012 23:11 Zafrumi wrote:Show nested quote +On March 29 2012 22:33 graNite wrote:
Hey guys, i just found this subforum and have a question:
i am playing tabletennis at a pretty high level, what fitness tips can you give me? i am already running 1h per week. oh cool, I play table tennis as well  pretty sure explosive movements like power cleans are worthwhile. HIIT as well for that extra speed!
hm what is hiit? never head of that....
On March 29 2012 23:18 Malinor wrote:Speaking of table tennis, the World Team Championships are on everyday until Sunday this week. Today is Ro16, tomorrow is Ro8: http://www.ittf.com/ittv/
yeah im there on saturday
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Thanks for the reply's chaps.
On March 30 2012 00:42 infinity21 wrote:
@Podzz: If you plan on taking your shirt off during summer, I would suggest you eat to lose weight and train to reflect that goal (i.e. low volume, high intensity).
I have been doing this fro about 7 weeks now but unfortunately find myself with very little energy and my workouts falling short because of this. Although I am improving and seeing the effects already. Is the lack of energy and falling short something i should be worried about, should I be eating more to counteract this at the danger of not reducing body fat?
Also, i work in a games company so am sat down for almost 10 hours a day. Is it acceptable to split my workout so say do heavy weight muscle group like chest at lunch over 40 mins. Then after work do interval training then triceps?
Just worked out my BMI and its in the normal band 18 - 24 and Body fat is at 16%.
Sorry for bombarding you with seeming simple questions but i have read the threads and am just trying to work out the right balance for what I need. Also I know no one that is keen or knowledgeable about he subject at hand.
Thanks for the help, i will try and give back what I can .
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hm having a bit of a problem with my paleo lifestyle.
i've been following paleo rules for around 6 months now. the first 5 months i made huge progress loosing weight. lost nearly 30kg over those 5 months.
i'm feeling healthy and more active and gained a lot of confidence back.
but for the last 3 weeks i'm making NO progress at all. it's really irking me and imo my overall mood changed for the worse in those 3 weeks.
i'm still eating around 1800 kcal per day and doing my walking routine.
any ideas?
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On March 30 2012 01:01 Podzz wrote:Thanks for the reply's chaps. Show nested quote +On March 30 2012 00:42 infinity21 wrote:
@Podzz: If you plan on taking your shirt off during summer, I would suggest you eat to lose weight and train to reflect that goal (i.e. low volume, high intensity). I have been doing this fro about 7 weeks now but unfortunately find myself with very little energy and my workouts falling short because of this. Although I am improving and seeing the effects already. Is the lack of energy and falling short something i should be worried about, should I be eating more to counteract this at the danger of not reducing body fat? Also, i work in a games company so am sat down for almost 10 hours a day. Is it acceptable to split my workout so say do heavy weight muscle group like chest at lunch over 40 mins. Then after work do interval training then triceps? Just worked out my BMI and its in the normal band 18 - 24 and Body fat is at 16%. Sorry for bombarding you with seeming simple questions but i have read the threads and am just trying to work out the right balance for what I need. Also I know no one that is keen or knowledgeable about he subject at hand. Thanks for the help, i will try and give back what I can .
I would again suggest you to read the OP in TLHF, it is incredibly informative. I would say that splitting up "heavy weight muscle like chest" with triceps is a pretty bad idea. To beginners I would suggest compounds (multi-joint) exercises, such as squats, deadlifts, bench press and so forth. It has been proven to be much more effective for beginners.
You shouldn't be apologizing for asking questions, this is the exact reason why we have a question and answers thread.
oh, and a lack of energy might be caused by a lack of sleep, make sure you're getting a lot of sleep.
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infinity21
Canada6683 Posts
On March 30 2012 01:01 Podzz wrote:Thanks for the reply's chaps. Show nested quote +On March 30 2012 00:42 infinity21 wrote:
@Podzz: If you plan on taking your shirt off during summer, I would suggest you eat to lose weight and train to reflect that goal (i.e. low volume, high intensity). I have been doing this fro about 7 weeks now but unfortunately find myself with very little energy and my workouts falling short because of this. Although I am improving and seeing the effects already. Is the lack of energy and falling short something i should be worried about, should I be eating more to counteract this at the danger of not reducing body fat? Also, i work in a games company so am sat down for almost 10 hours a day. Is it acceptable to split my workout so say do heavy weight muscle group like chest at lunch over 40 mins. Then after work do interval training then triceps? Just worked out my BMI and its in the normal band 18 - 24 and Body fat is at 16%. Sorry for bombarding you with seeming simple questions but i have read the threads and am just trying to work out the right balance for what I need. Also I know no one that is keen or knowledgeable about he subject at hand. Thanks for the help, i will try and give back what I can .
What does your current program look like?
If you're running out of gas during your workouts, try dropping interval training altogether or do it just once a week on a non-weight training day. Your training shouldn't be separated into muscle groups like chest and triceps but big compound movements for general strength. I can't really say more without knowing your current program but in general sleep is very important like KOVU said. 40 mins for "chest" is too much volume. If you're on a cut, you can generally spend about 40 mins-1hr per workout 3 times a week for low volume high intensity routines. Read the training sticky
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On March 30 2012 01:39 shrinkmaster wrote:
hm having a bit of a problem with my paleo lifestyle.
i've been following paleo rules for around 6 months now. the first 5 months i made huge progress loosing weight. lost nearly 30kg over those 5 months.
i'm feeling healthy and more active and gained a lot of confidence back.
but for the last 3 weeks i'm making NO progress at all. it's really irking me and imo my overall mood changed for the worse in those 3 weeks.
i'm still eating around 1800 kcal per day and doing my walking routine.
any ideas?
Well you are bound to stall out at some point, what's your weight, height and exercise routine? Do you have an active job? The intuitive thing to do is obviously eat less or exercise more.
When you say you make "NO progress", have your weight literally not moved for past 3 weeks, or are you just losing slower?
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Thanks for the replies (again) . I appreciate the help.
I will take another look at the sickies, there is so much info its quite hard to absorb. Just in general there is so much info out there one of the reasons I have not been able to answer these questions myself. The conflicting opinions of so many folk make it particularly difficult to sort your own.
Currently I am doing (3/4 sets of 10 - 12 reps). This is what the guy at the gym gave me about 7 weeks ago.
Mon
+ Show Spoiler +Legs (Shitty resistance machines)
Leg Extension (Drop set)
Calf Raise 21's
Leg Curl
Walking Lunge (Weighted)
Shoulders
Arnold Press
Side Raise
Bar Bell upright row
Rotator Cuff
Shrugs
Wed
+ Show Spoiler +Chest
Dumbell Press
Dumbell Fly
Supersetting PecDec Fly and Pressups
Biceps
Hammer Curl
EZ Bar 21's
Preacher Curl
Friday
+ Show Spoiler +Back
Lat Pulldown / Reverse Pullups (on a TRX set-up thing)
Bar Bell Back Row
LM row (LM machine)
Triceps
Tricep Pulldown
Skull Crusher
Dips
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On March 30 2012 01:39 shrinkmaster wrote:
hm having a bit of a problem with my paleo lifestyle.
i've been following paleo rules for around 6 months now. the first 5 months i made huge progress loosing weight. lost nearly 30kg over those 5 months.
i'm feeling healthy and more active and gained a lot of confidence back.
but for the last 3 weeks i'm making NO progress at all. it's really irking me and imo my overall mood changed for the worse in those 3 weeks.
i'm still eating around 1800 kcal per day and doing my walking routine.
any ideas?
I'd take a look at your diet and lower your intake a bit. If you lose weight you're gonna need less kcals for maintenance so eventually you'll stall if you keep it the same.
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On March 30 2012 02:51 Podzz wrote:Thanks for the replies (again) . I appreciate the help. I will take another look at the sickies, there is so much info its quite hard to absorb. Just in general there is so much info out there one of the reasons I have not been able to answer these questions myself. The conflicting opinions of so many folk make it particularly difficult to sort your own. Currently I am doing (3/4 sets of 10 - 12 reps). This is what the guy at the gym gave me about 7 weeks ago. Mon + Show Spoiler +Legs (Shitty resistance machines)
Leg Extension (Drop set)
Calf Raise 21's
Leg Curl
Walking Lunge (Weighted)
Shoulders
Arnold Press
Side Raise
Bar Bell upright row
Rotator Cuff
Shrugs
Chest
Dumbell Press
Dumbell Fly
Supersetting PecDec Fly and Pressups
Biceps
Hammer Curl
EZ Bar 21's
Preacher Curl
Friday + Show Spoiler +Back
Lat Pulldown / Reverse Pullups (on a TRX set-up thing)
Bar Bell Back Row
LM row (LM machine)
Triceps
Tricep Pulldown
Skull Crusher
Dips
Most people are going to point you to Starting Strength (SS) or StrongLifts (SL) if you want results without spending 2+ hours at the gym. I can speak from personal experience that you get results following the program.
Edit: Also, just spend some more time reading through what Eshlow has compiled. It's honestly the best grouping of solid information I've seen.
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On March 30 2012 02:51 Podzz wrote:Thanks for the replies (again) . I appreciate the help. I will take another look at the sickies, there is so much info its quite hard to absorb. Just in general there is so much info out there one of the reasons I have not been able to answer these questions myself. The conflicting opinions of so many folk make it particularly difficult to sort your own. Currently I am doing (3/4 sets of 10 - 12 reps). This is what the guy at the gym gave me about 7 weeks ago. Mon + Show Spoiler +Legs (Shitty resistance machines)
Leg Extension (Drop set)
Calf Raise 21's
Leg Curl
Walking Lunge (Weighted)
Shoulders
Arnold Press
Side Raise
Bar Bell upright row
Rotator Cuff
Shrugs
Chest
Dumbell Press
Dumbell Fly
Supersetting PecDec Fly and Pressups
Biceps
Hammer Curl
EZ Bar 21's
Preacher Curl
Friday + Show Spoiler +Back
Lat Pulldown / Reverse Pullups (on a TRX set-up thing)
Bar Bell Back Row
LM row (LM machine)
Triceps
Tricep Pulldown
Skull Crusher
Dips
This program is not good. Your leg day has no squats, your chest day has no bench, and your back day has no deadlift -.-
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On March 30 2012 02:51 Podzz wrote:Thanks for the replies (again) . I appreciate the help. I will take another look at the sickies, there is so much info its quite hard to absorb. Just in general there is so much info out there one of the reasons I have not been able to answer these questions myself. The conflicting opinions of so many folk make it particularly difficult to sort your own. Currently I am doing (3/4 sets of 10 - 12 reps). This is what the guy at the gym gave me about 7 weeks ago. Mon + Show Spoiler +Legs (Shitty resistance machines)
Leg Extension (Drop set)
Calf Raise 21's
Leg Curl
Walking Lunge (Weighted)
Shoulders
Arnold Press
Side Raise
Bar Bell upright row
Rotator Cuff
Shrugs
Chest
Dumbell Press
Dumbell Fly
Supersetting PecDec Fly and Pressups
Biceps
Hammer Curl
EZ Bar 21's
Preacher Curl
Friday + Show Spoiler +Back
Lat Pulldown / Reverse Pullups (on a TRX set-up thing)
Bar Bell Back Row
LM row (LM machine)
Triceps
Tricep Pulldown
Skull Crusher
Dips
Really you don't need to be doing that many exercises. I would focus mostly on core lifts that are hard and will give you the most strength gains. All of these flys annd bicep curls, throw those out the window. You dont need to do 3 biceps exercises in one day, its such a tiny muscle -_-.
This is a good workout for beginners. alternate weeks.
Monday1
Flat bench press: 3x5 or 3x3
Dips: 3x8
Military Press: 3x8
Some Ab work
Wednesday1
Squat 2x5
Calf raises 3x15
Chin-ups: 4x6
bicep or dumbell curls: 3x8
Friday1
Incline Bench Press: 3x5 or 3x3
Flat Dumbell Bench Press: 4x8
Military Press: 3x8
Tricep Pushdowns: 3x10
Some ab work
Monday2
Squat 2x5
Calf raises 3x15
Chin-ups: 4x6
bicep or dumbell curls: 3x8
Wednesday2
Flat bench press: 3x5 or 3x3
Dips: 3x8
Military Press: 3x8
Some Ab work
Friday2
Deadlift: 2x5
Calf Raises: 3x15
Barbell Rows: 4x6
bicep or dumbell curls: 3x8 (or mix it up and do a different bicep exercise)
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On March 30 2012 04:44 SolaR- wrote:Show nested quote +On March 30 2012 02:51 Podzz wrote:Thanks for the replies (again) . I appreciate the help. I will take another look at the sickies, there is so much info its quite hard to absorb. Just in general there is so much info out there one of the reasons I have not been able to answer these questions myself. The conflicting opinions of so many folk make it particularly difficult to sort your own. Currently I am doing (3/4 sets of 10 - 12 reps). This is what the guy at the gym gave me about 7 weeks ago. Mon + Show Spoiler +Legs (Shitty resistance machines)
Leg Extension (Drop set)
Calf Raise 21's
Leg Curl
Walking Lunge (Weighted)
Shoulders
Arnold Press
Side Raise
Bar Bell upright row
Rotator Cuff
Shrugs
Chest
Dumbell Press
Dumbell Fly
Supersetting PecDec Fly and Pressups
Biceps
Hammer Curl
EZ Bar 21's
Preacher Curl
Friday + Show Spoiler +Back
Lat Pulldown / Reverse Pullups (on a TRX set-up thing)
Bar Bell Back Row
LM row (LM machine)
Triceps
Tricep Pulldown
Skull Crusher
Dips
Really you don't need to be doing that many exercises. I would focus mostly on core lifts that are hard and will give you the most strength gains. All of these flys annd bicep curls, throw those out the window. You dont need to do 3 biceps exercises in one day, its such a tiny muscle -_-. This is a good workout for beginners. alternate weeks. Monday1 Flat bench press: 3x5 or 3x3 Dips: 3x8 Military Press: 3x8 Some Ab work Wednesday1 Squat 2x5 Calf raises 3x15 Chin-ups: 4x6 bicep or dumbell curls: 3x8 Friday1 Incline Bench Press: 3x5 or 3x3 Flat Dumbell Bench Press: 4x8 Military Press: 3x8 Tricep Pushdowns: 3x10 Some ab work Monday2 Squat 2x5 Calf raises 3x15 Chin-ups: 4x6 bicep or dumbell curls: 3x8 Wednesday2 Flat bench press: 3x5 or 3x3 Dips: 3x8 Military Press: 3x8 Some Ab work Friday2 Deadlift: 2x5 Calf Raises: 3x15 Barbell Rows: 4x6 bicep or dumbell curls: 3x8 (or mix it up and do a different bicep exercise)
needs more squats/deadlifts imo! but thats just my opinion
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Well if hes a beginner, his CNS might not respond well. Alot of beginners can't handle doing a squat and deadlift every week.
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Well he's been doing that workout for 7 weeks. How much time does your CNS need? I, and many others, just jumped into SS/SL.
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How do you guys cook chicken breasts in a crock? Got mine for the first time and used this recipe. But after 4 hours on high, almost 2-3 cups of water from the chicken filled the pot, making my version nothing similar to the picture of the recipe. Is there something I need to do prior to cooking the chicken in the crock pot to remove the water?
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Defrost before putting in the crockpot is my guess. Dump excess water than cook in the sauce.
I almost always do this when preparing chicken, if you want to sear it in oil etc. the frozen water will make it just mushy so you want to get rid of water. For the crockpot I'd imagine if you're adding sauce/broth it should be fine. Looks like the linked recipe specifically says frozen and doesn't say defrost and I'm thinking that's a mistake.
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On March 30 2012 01:39 shrinkmaster wrote:
hm having a bit of a problem with my paleo lifestyle.
i've been following paleo rules for around 6 months now. the first 5 months i made huge progress loosing weight. lost nearly 30kg over those 5 months.
i'm feeling healthy and more active and gained a lot of confidence back.
but for the last 3 weeks i'm making NO progress at all. it's really irking me and imo my overall mood changed for the worse in those 3 weeks.
i'm still eating around 1800 kcal per day and doing my walking routine.
any ideas?
What are you eating?
I would suggest liftng weights and keeping the kcals the same
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On March 30 2012 06:06 SolaR- wrote:
Well if hes a beginner, his CNS might not respond well. Alot of beginners can't handle doing a squat and deadlift every week.
This makes no sense......
Maybe if you're 70 and vegan
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obviously you haven't had the experience of seeing many hardgainer routines. Some people cant handle deadlifting every week.
There is nothing wrong with BenchSquatBench, SquatBenchDeadlift,.
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This is a bit like saying "some bodies cannot handle picking up heavy stuff from the floor once a week" That is some major evolutionary restriction we have going on here. Those antelopes don't carry themselves.
As long as you don't try a max-effort pull too soon in your training career (which you won't on any sensible beginner program), you will be fine.
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EPT
