EPTDon't rush the weights, they'll always be there: the bar is the *perfect* starting weight.
TL Health and Fitness Initiative 2013 - Page 79
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Cambium
United States16368 Posts
Don't rush the weights, they'll always be there: the bar is the *perfect* starting weight. | ||
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Osmoses
Sweden5302 Posts
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Arisen
United States2382 Posts
Also, I don't know what else to do when I'm at the gym. I don't really know what half the machines do and I feel like the only machines I can use effectively are the treadmill and free weights. What additional things can I add in to my existing exercise plan to make a more rounded workout (Running 5+ times a week, lifting 3 times a week)? | ||
tofucake
Hyrule19192 Posts
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mordek
United States12705 Posts
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Osmoses
Sweden5302 Posts
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ShadeR
Australia7535 Posts
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decafchicken
United States20141 Posts
On June 05 2013 16:23 Arisen wrote: pounds, sorry. I feel like my starting weight is very low, but that should mean that it will increase pretty quickly. Also, I don't know what else to do when I'm at the gym. I don't really know what half the machines do and I feel like the only machines I can use effectively are the treadmill and free weights. What additional things can I add in to my existing exercise plan to make a more rounded workout (Running 5+ times a week, lifting 3 times a week)? Avoid machines for the most part, they're fairly useless (i do like the rowing machine as mentioned above, good for cardio). Compound free weight exercise combined with plyometrics (sprinting, box jumps, sled work, jump rope, w/e) will be more than enough for a well rounded program On June 05 2013 22:22 ShadeR wrote: Small milestone for me. Finally pulled 140kg (for 2). 3 plates and beyond! big mile stone! Onwards to 4 plates, it's much more satisfying! | ||
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Advocado
Denmark994 Posts
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Arisen
United States2382 Posts
Current weight 220, 6'0 Monday C25k running workout (aprox 30 mins on treadmill with R/W training) 15 mins on exercise bike doing intervals 15 mins on Rower (high resistance) Tuesday 30 mins easy run Squat Bench Deadlift Wednesday C25k running workout (aprox 30 mins on treadmill with R/W training) 15 mins on exercise bike doing intervals 15 mins on Rower (high resistance) Thursday 30 mins easy run Squat Press Power Clean Friday C25k running workout (aprox 30 mins on treadmill with R/W training) 15 mins on exercise bike doing intervals 15 mins on Rower (high resistance) Sat 30 mins easy run Squat Bench Deadlift Sun 30 mins easy run 15 mins on exercise bike doing intervals 15 mins on Rower (high resistance) So basically 30 mins on a treadmill every day, alternating weight training and more cardio. I feel like I'm not making the most out of my time though. Where can I add in additional exercises (either cardio or strength training) that will help my overall fitness. I don't want to do a pointless exercise for the sake of doing an extra exercise, but it feels like I could be doing more. | ||
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MtlGuitarist97
United States1539 Posts
Squatting and deadlifts tend to make you very tired since they're full body exercises, so I would do those after your other major lifts.On Tuesday, you might want to replace squats with pull ups/chin ups and dips. You could also do high volume/low intensity stuff like push ups or just core exercises. On Thursday, I'd probably again move the squat to the last of the major lifts and do stuff like box jumps or lunges, and maybe core exercises if you really need stuff to fill in the time. On Saturday, you run into the same issue as Tuesday. I'd choose whether you'd rather deadlift 2x a week or squat 2x a week, and then do exercises that support those movements. Barbell rows, pull ups, chin ups, dips, etc. for DL, and lunges, box jumps, sprints, pistol squats, etc. for Squats. | ||
zatic
Zurich15361 Posts
If you are looking to improve efficiency you might as well drop the 30 minutes light jogging altogether. They do next to nothing and you already have plenty of cardio in there. Other than that in terms of efficiency this seems fine, provided you are hitting heavy weights. Are you already doing this? What is your experience with rest and recovery? 7 days a week is overkill for most people. I would suggest you skip one or two weekdays completely. At least drop Sunday. You might also want to combine lifting and cardio into one day and just rest every other day - but that is something you will have to find out for yourself. I would also suggest to reduce the number of workout days if you can't make sure 100% you will be doing them consistently. Care to tell us what your goals are? "Overall fitness" seems a little broad. | ||
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mordek
United States12705 Posts
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tofucake
Hyrule19192 Posts
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Arisen
United States2382 Posts
I'm taking the schedule for weight training right from SS, what's so bad about my tues/sat schedule? The following week would be squat press power clean 2x and squat bench dead 1x For rest days, is it ok to do weight-cardio-weight with 1 day off a week? Also SS recommends some type of warmup before lifting, what would you recommend instead of light jogging? | ||
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ShadowDrgn
United States2497 Posts
Losing weight is done in the kitchen, not at the gym. Eat better instead of trying to run/row/bike 100 miles a week. If you're interested in weightlifting and running the 5k, how about this: do SS 3x a week then run/jog/walk a 5k AFTER your lifts. Rest the 3 days after your SS workouts. On the 7th day, do one of your running/biking/rowing routines. Rowing and biking are both good warmups for SS too, although you shouldn't do either for 15 minutes at high intensity or else your lifts are going to be negatively affected. 5-10 minutes for a warmup is more appropriate. | ||
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mordek
United States12705 Posts
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NeedsmoreCELLTECH
Netherlands1242 Posts
On June 07 2013 03:32 Arisen wrote: I have been running 7 days a week for awhile. I just started weight training when I joined my gym. My goals are to drop the remaining 40 lbs I need to drop, increase my work sets at a steady rate (I want to see improvement no a specific number) and I'm training for a 5k at the end of the summer where I want to be able to run the entire race (I have exercise induced asthma, I'm currently doing R/W training running 5 mins at a time with a 2 min walk break in between). I'm taking the schedule for weight training right from SS, what's so bad about my tues/sat schedule? The following week would be squat press power clean 2x and squat bench dead 1x For rest days, is it ok to do weight-cardio-weight with 1 day off a week? Also SS recommends some type of warmup before lifting, what would you recommend instead of light jogging? I would fix your diet, lift 4x a week with some hypertrophy work and do 10-15mins of cardio if you really insist after each workout. Right now you're doing too much for the average person. You'll see better results doing less cardio and only lifting 3-4x a week with a flawless diet. | ||
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Arisen
United States2382 Posts
I think my squat form is sloppy. I'll try to take a video next time, but it's hard without another person there to take it. So, When I'm getting down in the lower part of the squat, I'm noticing I'm lifting my heels of the ground. I'm making a concious effort to try to keep my feet flat, but I simply can't make myself go down that far (even with no weight) with a flat foot. Is there something I need to change here? Also, I have some questions about hip drive. Starting Strength and Rippetoe strongly reccomend driving with your hips by "pushing your ass" up from the squat. At the same time, the videos on youtube have linked to others who say that this is absolutely improper as you're basically not working your hips at all by doing this and just pushing more with your knees to make that sort of motion In addition, if you try and fail with a new weight, should you repeat that weight next week or go up weight again next week? To clarify, in the press today I went 65x5x1 65x3x2 I couldn't get that 4th and 5th out in my last 2 sets. Should I up my weight next week or redo the same weight this next time I do the press to finish out the whole 5x3 set? | ||
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phyre112
United States3090 Posts
On June 07 2013 16:10 Arisen wrote: Ok, so I have a few questions. I think my squat form is sloppy. I'll try to take a video next time, but it's hard without another person there to take it. So, When I'm getting down in the lower part of the squat, I'm noticing I'm lifting my heels of the ground. I'm making a concious effort to try to keep my feet flat, but I simply can't make myself go down that far (even with no weight) with a flat foot. Is there something I need to change here? You need to stretch. Ankles and hamstrings. On June 07 2013 16:10 Arisen wrote: Also, I have some questions about hip drive. Starting Strength and Rippetoe strongly reccomend driving with your hips by "pushing your ass" up from the squat. At the same time, the videos on youtube have linked to others who say that this is absolutely improper as you're basically not working your hips at all by doing this and just pushing more with your knees to make that sort of motion http://www.youtube.com/watch?v=GynDZgEB1U0 What style are you squatting? Low bar or high bar? Are you squatting because you want to compete in OL, PL, to be stronger for a sport, or just to look and feel awesome? On June 07 2013 16:10 Arisen wrote: In addition, if you try and fail with a new weight, should you repeat that weight next week or go up weight again next week? To clarify, in the press today I went 65x5x1 65x3x2 I couldn't get that 4th and 5th out in my last 2 sets. Should I up my weight next week or redo the same weight this next time I do the press to finish out the whole 5x3 set? If you only fail 1 rep on the second or third set, you're probably good to go up again. In a case like what you did, you're better off repeating the weight. Do 65 again, and if you don't make enough reps to move on after 3 press workouts, you need to reset (take 10-20% off the bar and start building up again.) | ||
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