On May 12 2012 02:15 billy5000 wrote: I've been trying to gain mass these couple of weeks, doing 8-12 reps, and I have a question regarding rest intervals between sets.
According to a few bodybuilding articles (I can't recall where), you should rest 30-60s to maximize muscle hypertrophy. Coming from a strength training background, I have a hard time doing this. I would do 3 sets of 8 then 7 then 6 or 5 reps. I time myself resting for exactly 1min.
Should I do what those articles advised and lower weights or is resting for 30-60s bs? Seems obvious that training for mass requires less rest than strength training since the CNS is hardly involved, but when it comes to bodybuilding per se, there's so much bs online. If anything, can anybody recommend me some reliable bodybuilding sites?
Aim for resting 1-3 minutes.
There's mainly 3 ways to get hypertrophy --
1. hypoxic/metabolic induced where you feel the burn and push through it, 2. Damaged induced via loading of weight and maximizing volume 3. Fast twitch activation via higher threshold motor units
The articles you are referring to are aimed at maximizing #1, which you can also do with super sets/drop sets, circuit type training, and some other types of methods, or super slow training.
Alternatively you can aim to maximize #2 which would be about resting 1-3 minutes between sets, and keeping the weights as heavy as possible and maximize volume in the 5-12ish repetition range. With the decreased rest time you still get some of hte metabolic and #3 as well.
#3 is more along the lines of Olympic weightlifter/sprinter/etc. type of hypertrophy working explosively with lower reps and/or low weight and extremely high speed
Ok, so my cardiologist advised me to bike (or swim but I prefer biking) regularly (because I have a bit of arrhythmia) and I wanted to know if some of you guys from the "Health and Fitness" forum would have any advice on regularity / duration of the effort I should do ? (Taking in consideration that I'm not sporty at all !)
The only thing I know is that my average pressure is 65-75 and I should go to 160-170.
On May 21 2012 05:34 LunaSea wrote: Ok, so my cardiologist advised me to bike (or swim but I prefer biking) regularly (because I have a bit of arrhythmia) and I wanted to know if some of you guys from the "Health and Fitness" forum would have any advice on regularity / duration of the effort I should do ? (Taking in consideration that I'm not sporty at all !)
The only thing I know is that my average pressure is 65-75 and I should go to 160-170.
Did he tell you not to run? I'd at least try walking before cycling.
No, not really. But when I say "arrythmia" it's like only 2% of my beats that are coming faster than they should (more beats than there should), so it's not much. i did an "effort test" (don't know if it's called like this in English), and the "off-beats" dissapear so I don't think it should really be a problem. He only told me to choose between swimming and biking.
On May 21 2012 05:34 LunaSea wrote: Ok, so my cardiologist advised me to bike (or swim but I prefer biking) regularly (because I have a bit of arrhythmia) and I wanted to know if some of you guys from the "Health and Fitness" forum would have any advice on regularity / duration of the effort I should do ? (Taking in consideration that I'm not sporty at all !)
The only thing I know is that my average pressure is 65-75 and I should go to 160-170.
Do you have any goals that pertain to exercise?
It would be a good idea to grab a heart rate monitor.
Otherwise, just go biking or running at your hearts content.... not sure why he would exclude running but it shouldn't be negative unless you want to ask him again on his reasoning.
So I've been doing SS for about a month making good progress. When I tried squatting 185lbs for the first time I failed but during my next workout I managed to do it. However I got a pretty severe headache after that but it lasted just a few minutes and went away so I could finish my workout. Pretty quickly after that I took a break from working out because finals were kicking my ass. Today was the first time I got to exercise in about 2 weeks and when I squatted 135lbs one the headache came back and I'm still feeling it almost an hour later. Since I've never had headaches from exercising before starting weightlifting I expect they're just exertional headaches. Is there anything I can do to reduce the headaches? I drink a lot of water before and after exercising and I get a good amount of sleep every night.
Edit: Another thing I forgot to note, it seems to only come about when I squat. Deadlift and both bench/overhead press are fine. I can do chin-ups and pull-ups without the headaches coming either.
On May 22 2012 04:09 Demoninja wrote: So I've been doing SS for about a month making good progress. When I tried squatting 185lbs for the first time I failed but during my next workout I managed to do it. However I got a pretty severe headache after that but it lasted just a few minutes and went away so I could finish my workout. Pretty quickly after that I took a break from working out because finals were kicking my ass. Today was the first time I got to exercise in about 2 weeks and when I squatted 135lbs one the headache came back and I'm still feeling it almost an hour later. Since I've never had headaches from exercising before starting weightlifting I expect they're just exertional headaches. Is there anything I can do to reduce the headaches? I drink a lot of water before and after exercising and I get a good amount of sleep every night.
Edit: Another thing I forgot to note, it seems to only come about when I squat. Deadlift and both bench/overhead press are fine. I can do chin-ups and pull-ups without the headaches coming either.
Don't crane your neck during the squat + do soft tissue work
If you aren't in shape cycling is easier. Swimming is harder but also doesn't put any stress on the joints and uses more muscles, though that's not really important. Running is pretty hard to do if you are completely out of shape. Especially with summer weather. You can't really run at a lower pace. You have to pause completely. Also there are many risks at injuries like joint problems, shin splits, etc.
Running is great though once you get in shape. Just start out conservatively. Now I have been running all my life since I was a child. But for people completely new, you also have to make sure you have proper technique. Running technique is not an obvious thing and a pretty complicated thing and hard to correct anyway. In fact, running differently from how you normally would is a great way to get injured or overstrained. But if you have somehow bad form, this can cause injuries as well.
Everyone runs with different stride and form and many people could improve a bit on their form. But often it isn't worth the effort. So usually you should run how you naturally run and not deliberately change your natural form. Still, for some people their natural form is going to be flawed enough to cause injury.
There are going to people who are adults and basically never did any running. For them the motion of running is going to be new and they have to be very careful when starting out. Even many experienced runners have flawed form.
I am 5'9 and I weight 125lbs. I just started a 13 week program similar to the Stronglift 5x5 program in which I work out 2 days a week. Its usually something like Tuesday and Saturday. Here is when the questions start.
1) I enjoy running and have started to run more seriously. Before we start our work-out, me and my friend, go for a light run usually that starts with a 5 min light jog for a warm up, followed by easy to slightly moderate running, and then we cool down by doing some light jogging into running. I have read in some places that if your planning on working out your legs/doing squats that you shouldn't do hard running the day before or after, does this pre-run before the workout affect the work-out and hopeful muscle tissue build-up that comes from it?
2) I run about 4-5 times a week now and thats including the 2 times before the work-out. Those are really easy runs. This is a average weekly schedule
Sat - light run before weight training workout Sun - 5 mile run at a relatively easy/slightly moderate pace 7:00 - 7:25 min/mile Mon - No running Tue - light run before weight training workout Wed - 5 mile run at easy pace Thur - No running Fri - slightly longer run then normal (6-8 miles) at easy/moderate pace
Also, I should mention that I work 5 days a week at UPS. My shifts are usually 3 1/2 hour - 4 hours in which I'm lifting boxes of varying weight non-stop (150 packages an hour) and placing them in a ULD (air can that goes in a plane). Some boxes are 5lbs and some can be as much as 80lbs
As noted above, I'm only 125lbs so I'm a bit underweight and skinny. I was told by my friend who I work out with that I should stop this extra running if I want to gain some body weight/muscle mass and resume it after we finish the 13 week program. Is it possible to continue running or will it stop me from gaining maximun benefit from weight training?
On May 25 2012 14:21 Yaqoob wrote: I have a couple of questions:
I am 5'9 and I weight 125lbs. I just started a 13 week program similar to the Stronglift 5x5 program in which I work out 2 days a week. Its usually something like Tuesday and Saturday. Here is when the questions start.
1) I enjoy running and have started to run more seriously. Before we start our work-out, me and my friend, go for a light run usually that starts with a 5 min light jog for a warm up, followed by easy to slightly moderate running, and then we cool down by doing some light jogging into running. I have read in some places that if your planning on working out your legs/doing squats that you shouldn't do hard running the day before or after, does this pre-run before the workout affect the work-out and hopeful muscle tissue build-up that comes from it?
2) I run about 4-5 times a week now and thats including the 2 times before the work-out. Those are really easy runs. This is a average weekly schedule
Sat - light run before weight training workout Sun - 5 mile run at a relatively easy/slightly moderate pace 7:00 - 7:25 min/mile Mon - No running Tue - light run before weight training workout Wed - 5 mile run at easy pace Thur - No running Fri - slightly longer run then normal (6-8 miles) at easy/moderate pace
Also, I should mention that I work 5 days a week at UPS. My shifts are usually 3 1/2 hour - 4 hours in which I'm lifting boxes of varying weight non-stop (150 packages an hour) and placing them in a ULD (air can that goes in a plane). Some boxes are 5lbs and some can be as much as 80lbs
As noted above, I'm only 125lbs so I'm a bit underweight and skinny. I was told by my friend who I work out with that I should stop this extra running if I want to gain some body weight/muscle mass and resume it after we finish the 13 week program. Is it possible to continue running or will it stop me from gaining maximun benefit from weight training?
I think that is about it for now. Thanks
From what I have heard recommended from this site: Cardio done after completing starting strength(getting squat ~1.4 x bodyweight, doesn't necessarily have to be gained thru SS, just get ur squat to there) After this cardio is done on weight training days, and recovery days for recovery.
Personally, I ask what's more important to you. Endurance or power? I've heard that sprints and HIIT is fine with strength training. Conditioning and strength can be trained simultaneously, whereas endurance training (long runs maybe 1hr+)impedes strength training. Also power cleans are good to develop a stronger sprint.
The issue is not really about gaining strength/endurance for me but more about gaining body mass/muscle mass. I want to go from 125lbs to at least 145lbs.
On May 25 2012 14:21 Yaqoob wrote: I have a couple of questions:
I am 5'9 and I weight 125lbs. I just started a 13 week program similar to the Stronglift 5x5 program in which I work out 2 days a week. Its usually something like Tuesday and Saturday. Here is when the questions start.
1) I enjoy running and have started to run more seriously. Before we start our work-out, me and my friend, go for a light run usually that starts with a 5 min light jog for a warm up, followed by easy to slightly moderate running, and then we cool down by doing some light jogging into running. I have read in some places that if your planning on working out your legs/doing squats that you shouldn't do hard running the day before or after, does this pre-run before the workout affect the work-out and hopeful muscle tissue build-up that comes from it?
2) I run about 4-5 times a week now and thats including the 2 times before the work-out. Those are really easy runs. This is a average weekly schedule
Sat - light run before weight training workout Sun - 5 mile run at a relatively easy/slightly moderate pace 7:00 - 7:25 min/mile Mon - No running Tue - light run before weight training workout Wed - 5 mile run at easy pace Thur - No running Fri - slightly longer run then normal (6-8 miles) at easy/moderate pace
Also, I should mention that I work 5 days a week at UPS. My shifts are usually 3 1/2 hour - 4 hours in which I'm lifting boxes of varying weight non-stop (150 packages an hour) and placing them in a ULD (air can that goes in a plane). Some boxes are 5lbs and some can be as much as 80lbs
As noted above, I'm only 125lbs so I'm a bit underweight and skinny. I was told by my friend who I work out with that I should stop this extra running if I want to gain some body weight/muscle mass and resume it after we finish the 13 week program. Is it possible to continue running or will it stop me from gaining maximun benefit from weight training?
I think that is about it for now. Thanks
Sup dude. How's life? Running should be fine if your goals aren't pure strength. Just make sure to eat enough to compensate for calories burned. Also, don't strength train for 13 weeks then completely stop. If you dont' keep training, you're going to lose a lot of strength. not to mention 13 weeks is such a short time.
2 weeks ago , i weighted 82.1kg and today i weighted myself , and i got 86.7kg.
The reason i am confused is because i have been running every day (7km).I have been eating healthy for more than a month , eating fruit , vegetables , fish. Drinking only water.I don't know how i could have possibly gained so much. I suppose something might be water and poop.
I also only ate when i was hungry , i don't think i ever went above 2500calories or below 1500calories , i was never hungry in the past month nor overate.
Only thing that happened was that on the 22th of may i ate some pizza with ketchup because it was my birthday but i still did not overeat.
No way in hell have i gained fat , it just can't be possible with the acivity i have and with the way i eat. Anyone has any ideas?
On May 30 2012 01:43 Knap4life wrote: I am very confused right now.
2 weeks ago , i weighted 82.1kg and today i weighted myself , and i got 86.7kg.
The reason i am confused is because i have been running every day (7km).I have been eating healthy for more than a month , eating fruit , vegetables , fish. Drinking only water.I don't know how i could have possibly gained so much. I suppose something might be water and poop.
I also only ate when i was hungry , i don't think i ever went above 2500calories or below 1500calories , i was never hungry in the past month nor overate.
Only thing that happened was that on the 22th of may i ate some pizza with ketchup because it was my birthday but i still did not overeat.
No way in hell have i gained fat , it just can't be possible with the acivity i have and with the way i eat. Anyone has any ideas?
This is most likely water weight and will eventually go away. Make sure you drink enough water through the day. Also, keep in mind that salt makes you retain water.
For reference, about 3,500 Calories in a pound. To gain about 10 pounds of fat in two weeks that would mean you ate 17,500 Calories above your maintenance each week. Eating pizza for your birthday isn't going to make you gain 10 pounds. Don't sweat it, just drink your water
*edit* Just a tip, make sure you monitor and plan out how many calories you eat in a day. You want to "vary" your calorie intake daily but keep it constant through a week so your body doesn't get used to it.
For example: Say your maintenance is 2,000 calorie, and your fat loss is 1,600 Calories, and your extreme fat loss is about 1,200 calories. You want to eat 2,000 on some days, and compensate for it by eating 1,200 some other days, and eat 1,600 on "normal" days. Remember though, if you want to lose fat you need eat about 1,600*7 = 11,200 Calories a week.
Use a calorie calculator online to calculate your maintence/fat loss/extreme fat loss calories.
On May 30 2012 01:43 Knap4life wrote: I am very confused right now.
2 weeks ago , i weighted 82.1kg and today i weighted myself , and i got 86.7kg.
The reason i am confused is because i have been running every day (7km).I have been eating healthy for more than a month , eating fruit , vegetables , fish. Drinking only water.I don't know how i could have possibly gained so much. I suppose something might be water and poop.
I also only ate when i was hungry , i don't think i ever went above 2500calories or below 1500calories , i was never hungry in the past month nor overate.
Only thing that happened was that on the 22th of may i ate some pizza with ketchup because it was my birthday but i still did not overeat.
No way in hell have i gained fat , it just can't be possible with the acivity i have and with the way i eat. Anyone has any ideas?
^read above.
Also, dont worry so much about your weight # too much unless you're competing in a weight class. If you put on 4kg but don't look any fatter than no worries prob just fluxuation.
On May 31 2012 02:51 mordek wrote: Is it bad to lift in a fasted state (i.e. first thing in the morning) and then not eat for another 5 hours or so? Beyond being really hungry lol.
I do the same thing 50% of the time. I get sooo hungry.
On May 31 2012 02:51 mordek wrote: Is it bad to lift in a fasted state (i.e. first thing in the morning) and then not eat for another 5 hours or so? Beyond being really hungry lol.
haha its better than not lifting. I think its a good idea to take some BCAAs before a fasted workout and try to at least get some chocolate milk or a protein shake or something after you lift.
On May 31 2012 02:51 mordek wrote: Is it bad to lift in a fasted state (i.e. first thing in the morning) and then not eat for another 5 hours or so? Beyond being really hungry lol.
When I lift on an empty stomach (avoid it 99% of the time) i'm noticeably weaker, so keep that in mind.. don't want to injure yourself that way. Besides that I guess it's not ideal in terms of getting protein etc into your body, but better than nothing?
EPT
