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ragnasaur
United States804 Posts
I'm trying to get stronger, I'm not concerned with getting huge muscles or anything like that. I also do not want to spend a buttlong time in the gym. I've read mixed things like 5x5 program in SS and other minimal routines like 1x3 @ 95% max followed by 1x5 @ 85% I currently weight 140lbs and im like 5'10'' Anyone have any advice? | ||
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BoxingKangaroo
Japan955 Posts
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Zafrumi
Switzerland1272 Posts
On August 13 2012 07:31 ragnasaur wrote: I was wondering the best rep/set combination for the Squat, Press, and Deadlift. I'm trying to get stronger, I'm not concerned with getting huge muscles or anything like that. I also do not want to spend a buttlong time in the gym. I've read mixed things like 5x5 program in SS and other minimal routines like 1x3 @ 95% max followed by 1x5 @ 85% I currently weight 140lbs and im like 5'10'' Anyone have any advice? starting strength. 3x5 three times a week (each workout takes about 1 hour). increase weight each workout. | ||
Daigomi
South Africa4316 Posts
On August 13 2012 17:52 BoxingKangaroo wrote: Going on holidays tomorrow, which means almost 2 weeks with no gym and questionable diet. What can I expect from my lifts when I get back? I've been making some ok gains of late. If I come back and my lifts are considerably weaker I'm going to be pretty bummed. On the other hand it's a nice chance for a few niggling injuries to heal up. Shouldn't be too bad. I read somewhere that, with proper nutrition, you only start losing muscle around 2 weeks without exercise, and you lose it slowly, so it shouldn't be an issue. What I usually do after a holiday is, on the first session, I start at a weight 10-20% lower than my usual, but then increase the weight with every set. So if I did 80kg bench before the holidays, I'd come back and start on 65kg, do one set, jump to 70kg, do one set, jump to 75kg, do a set, and maybe do a last set on 77.5kg. If I fail on any of those sets (which usually doesn't happen) then I'll start at that weight next time. Otherwise I'll either start on 77.5kg or 80kg the next session. | ||
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mordek
United States12705 Posts
On August 12 2012 15:59 Sneakyz wrote: Well, you know your body better than anyone, 8 weeks and no change sounds like a lot. I don't think you necessarily need to change the program, you could try a deload week, lowering your lifts/distance, or maybe go down to 3x5, and then work back up again. Of course you can change the program too but I don't really have any suggestions because I don't do any running. I was doing SL for about two months but with 5x5 squats it was beginning to be too much. When I wasn't able to complete all 5 sets I just dropped down to 3x5 SS style and kept upping the weight. It helped with all the sports I was playing my muscles were so tired I was turning down doing stuff just so I could recover. My goal was to get stronger and bigger though so you could probably just maintain the intensity and lower the volume if running and general health is what you're wanting. | ||
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ragnasaur
United States804 Posts
On August 13 2012 20:35 Zafrumi wrote: starting strength. 3x5 three times a week (each workout takes about 1 hour). increase weight each workout. What advantage would 3x5 or 5x5 have over a 1x3 @ 95% 1x5 @ 85% I guess is what I'm asking | ||
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Malinor
Germany4735 Posts
On August 14 2012 05:39 ragnasaur wrote: What advantage would 3x5 or 5x5 have over a 1x3 @ 95% 1x5 @ 85% I guess is what I'm asking You can break lifting down to intensity and volume as tthe two main factors. 3x5 is kind of the jack of all trades, you get decent volume (15reps) with weights that are actually challenging to lift. In the beginning that is really the only thing that needs to concern you. You could probably do 4x4 or 5x3 and have nearly the same results, there is no magic behind the 3x5 rep set. As you move along in your training career, you need to find out what you're responding to best. Some people needs lots of volume and others strive on intensity, but you really never know. And for the first 6-12 months, it honestly doesn't matter. So with 3x5 you get both intensity and volume and will progress for quite some time if you do everything right. If you are describing reverse pyramid style with your 1x3 and then 1x5 example: There is no reason this cannot work, but it really is a pain to calculate 95% 85% 75% etc. for each single workout... Much easier to just have one weight and just increase it ever so often. Keep it simple stupid basically, it gets more complicated soon enough. | ||
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Xiphos
Canada7507 Posts
First of all, I have done workouts in the past for 30 minutes or so per day. But however last time I followed that regime (prior to the recent developments) was about a year ago. I didn't dwell on this problem before but as I continued on pondering on it, my memories came to hunt me on various of incident where I end up 'burning" out after 4 consecutive days of training. So then I proceed on breaking down the specific reason why that might occur. And I have found some very detrimental flaws in my forms while performing, well, pretty much any types of lifts. So even though I might be lifting more reps than the 'average joes', my consistency isn't as nearly as perfect. But here comes the quandary. I can either lower the amount of reps I do while conducting each reps with perfect precision and in a sense slow down the work out. After getting the forms correct, then work up the velocity and pacing of them. OR I can keep on doing the same reps and throw a hail Mary that my form will eventually catch up. Poll: What should I do? Yea Xiphos you should definitely set aside your ego, cut down on the reps and perfect on the form (8) Well, I guess you can keep on doing the same reps and hope that the forms improve (0) 8 total votes Your vote: What should I do? (Vote): Yea Xiphos you should definitely set aside your ego, cut down on the reps and perfect on the form And secondly, while working out, in my experience, sometimes my brain would just black out which I'm 100% certain that the causality of the happening is the lack of oxygen but I have not be able to discover the 'ideal' way to breathe. So anyone would be willing to share their techniques and explain why those particular set of actions have worked on them? That's would be much appreciated. | ||
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infinity21
Canada6683 Posts
Also, post form videos | ||
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Garbels
Austria653 Posts
I am asking because gathering from your other posts it seems like you have a lot of misconceptions about how training works. Also you should really dedicate a few hours of your multi-year plan to reading all the stickies(+ BW and running thread) and the links contained within. I also recommend to read more than one training plan (like starting strength) even if you don't plan on following it. Lastly remember: Training is not just moving its also resting and eating. | ||
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Xiphos
Canada7507 Posts
Doesn't matter how hard you work on your abdominal area. If you have a layer of fat, the 'packs' won't show. So to deduce the 'fats', you need to do cardios in which it is most efficient way to burn them. The nutrition factor is that you want to eat about 1K more Calories than your Basal Metabolic Rate + that Thermic effect Calories so that you can have extra leftovers. And recently I've learned that the quality of the workout > quantity of the reps because your muscles needs to memorize the appropriate form first so that in the long run, your coordination will be better as you won't get muscular imbalances in the body. My plan is/was to incorporate cardio workout with the addition of weights and thus increase my endurance, my lung capacity, and finally strength. Reason why I input cardio is because MANY time in my strength sessions, my muscles can definitely pushes themselves much further but my lungs have long exhausted themselves at that point. It is only natural to train that weak point. And in the kitchen, I am staying much away from ALL sort of fats and increased my proteins intakes with the addition of eggs in the breakfast and turned away from my previous vegetarian lifestyle (well in one week, I would maybe have only 1 serving of meat). | ||
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haffy
United Kingdom430 Posts
Also I've been doing 4 and 6 mile jogs with a day rest in between. My 4 mile jogs are at around 9 minute miles and my 6 mile jogs around 9.30 miles. What should I be aiming for to be progressing and when? At the minute I'm just focusing on getting my pace better, but I have no idea when I should increase the mileage. | ||
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Catch
United States616 Posts
Here's what I have down about cardiovascular fitness. Aerobic fitness = oxidative metabolism efficiency, does not contribute to power performance. Cardiorespiratory fitness = healthy heart and longs. Taken from the programming book by kilgore and rippotoe. I believe you can up your cardiorespiratory fitness through weightlifting, but do some cardio and let me know how it works out because I am not too sure. I'm not too sure about the quality > quantity reasoning, but I at least agree with it. However, it also depends where you train. If you are only training in the 1-3 rep range, your body will be used to that and begin to perform to that standard. So maybe incorporating some higher rep stuff will help your endurance that you spoke of in the second to last paragraph. Also, it goes something like 1-3 reps are geared towards power, while 8-10 reps are geared towards hypertrophy. If you want to see your abs, you need to create a caloric deficit, not a surplus. A 1000 calorie surplus is kind of insane and will probably lead you to be fat. Cardio may be the the most efficient way to burn them in terms of calories per minute, but AFAIK, the metabolic effects from weightlifting are far greater and last far longer making it technically better than cardio. Also, the body composition you get from weightlifting>cardio from what I've seen. Just realized midway through this is kind of in reverse order, but it is what it is. | ||
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GuiltyJerk
United States584 Posts
On August 16 2012 02:20 haffy wrote: So this might be a pretty dumb question, but how bad is drinking diet drinks? I'll usually drink water if I'm going out or exercising, but if I'm on my computer I'll generally drink Pepsi max. Is there any reason I should be cutting it out, or is it fine? Also I've been doing 4 and 6 mile jogs with a day rest in between. My 4 mile jogs are at around 9 minute miles and my 6 mile jogs around 9.30 miles. What should I be aiming for to be progressing and when? At the minute I'm just focusing on getting my pace better, but I have no idea when I should increase the mileage. From all I've read/seen posted, it would appear that diet drinks are just fine  I love Pepsi max too :D but I've had periods where I didn't drink any sodas though (over a month) and didn't notice any performance change, so if you like it, stick with it | ||
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eshlow
United States5210 Posts
On August 13 2012 17:52 BoxingKangaroo wrote: Going on holidays tomorrow, which means almost 2 weeks with no gym and questionable diet. What can I expect from my lifts when I get back? I've been making some ok gains of late. If I come back and my lifts are considerably weaker I'm going to be pretty bummed. On the other hand it's a nice chance for a few niggling injuries to heal up. See bodyweight training thread; you don't have to stop doing strength work | ||
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eshlow
United States5210 Posts
On August 16 2012 02:20 haffy wrote: So this might be a pretty dumb question, but how bad is drinking diet drinks? I'll usually drink water if I'm going out or exercising, but if I'm on my computer I'll generally drink Pepsi max. Is there any reason I should be cutting it out, or is it fine? Also I've been doing 4 and 6 mile jogs with a day rest in between. My 4 mile jogs are at around 9 minute miles and my 6 mile jogs around 9.30 miles. What should I be aiming for to be progressing and when? At the minute I'm just focusing on getting my pace better, but I have no idea when I should increase the mileage. Diet drinks... there is some association with obesity and diet drinks though how much if at all no one knows yet. This was an interesting review-ish type study http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/ Running -- depends on what you are trying to do.... | ||
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justiceknight
Singapore5741 Posts
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Burns
United States2300 Posts
so given the goals that you have established for your self, what dictates your weekly work out plan? | ||
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infinity21
Canada6683 Posts
On August 16 2012 11:18 Burns wrote: Hey, I was wondering how you guys decided upon your work out plan, Im assuming that most people dont just lift what ever weights they want. so given the goals that you have established for your self, what dictates your weekly work out plan? In the end, it comes down to my ability to recover in time to lift more each week. | ||
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YoruWaAkeru
41 Posts
What do you guys think about water-soluble vitamin tablets, like those that contain C vitamins and other basic vitamins, which you can buy in a grocery store, Is it healthy to drink these or not at all? | ||
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