L_Master has the overall scheme down pat, though I dislike cycling immensely and very much prefer stairs or sprints in a pinch for productive cardio
Interesting!
I guess I should clarify if this means you just don't like riding a bike, or if you don't like riding a bike for cardio from a program design standpoint? If the latter, I guess that's going to depend on what you're trying to accomplish. If the goal is just to burn come calories, I tend to think that it works best to use whatever you tolerate or in the case of crazy people like me, enjoy, the most. If you hate distance but like to sprint. Sprint! If you hate stairs but love to bike, then bike!
On a personal side:
For me, sprints are alright; but I don't see that as cardio. If you want better aerobic capacity as a primary or relevant side benefit of cardio, it's not a great use of your time. If you want more explosiveness, athleticism, or other such benefits then sprinting is great. It's definitely conditioning, but doesn't usually carry over much to aerobic endurance. People like Usain Bolt or Justin Gatlin are going to be very poor runners at anything over about 800m.
This also depends on the definition of sprinting, which is a word people often use in different ways. Something like classic tabata is, to me, not sprinting. There is no way you're holding a high percentage of maximum output with just 10s recoveries. That's just hard aerobic running (basically VO2), with a major emphasis on anaerobic conditioning and reconstitution.
bad boy fairly near to me. 2,750 steps in the Colorado mountains is hard to beat
Can't take the stair machines though, and in general I hate indoor cardio. I'd always prefer to be outside, though I can tolerate treadmill interval sessions; and I can tolerate longer bike sessions on the trainer at home but only do to the godliness that is Zwift.
I just don't like riding a bike generally, it's not a movement my body is well designed for. And as for sprints, I guess I should clarify that I'm including lower intensity running too, I'm just partial to stuff you can do on a football field and I more often than not do some kind of HIIT instead of longer distance stuff, though that has changed as I near 29.
Those stairs look amazing, nothing even remotely like that here in Michigan lol.
On October 28 2017 08:41 farvacola wrote: I just don't like riding a bike generally, it's not a movement my body is well designed for. And as for sprints, I guess I should clarify that I'm including lower intensity running too, I'm just partial to stuff you can do on a football field and I more often than not do some kind of HIIT instead of longer distance stuff, though that has changed as I near 29.
Those stairs look amazing, nothing even remotely like that here in Michigan lol.
Haha yea not in Michigan, some pretty areas, but it's soooooooo flat. Granparents live in Midland and I was visiting them there earlier this year. Did a couple 70 mile rides and I think my total elevation change was like 500ft
On October 27 2017 19:44 farvacola wrote: What does "ramp up a lifting phase" mean? Do you want to get stronger, bigger, or maintain? Osmoses is right in the general sense and that's why the vast majority of folks adhere to a bulk/cut cycle; getting stronger on a caloric deficit isn't impossible, but it's much more difficult and without caloric excesses and lots of dietary fats, the chance of injury increases as the joints start to dry out. That's one among many reasons most of the strongest powerlifters tend to maintain a higher BF than their figure/fitness equivalents.
Edit: phyre's got the right idea.
While I am coming off of a bit of a hiatus, I have lifted with my current standard program for good cycles with little effect. I have the options of increasing my work, decreasing my intake or drastically lowering my intake while stopping lifting. I would prefer to keep lifting. I like this sort of choice decision analysis because it requires me to analyze the implications of my theories.
I think I'll start with the half-measure of cutting out as much sugar as I can from my diet. If that doesn't have a noticeable effect, I might start lifting 5 times a week. I don't seem to be able to handle much volume (lifting too much always made me nauseated), so I don't think I'm in much risk of overdoing it.
I take it from your responses that you are not using the caloric balance model? I ask because my previous polemics against it were not particularly embraced, but it seems like you should be able to lose weight while lifting on that model. I'm guessing you think insulin or some other anabolic hormone related to diet is necessary to progress while lifting.
sugar is a poison. your aesthetics will improve if you replace all sugar calories w chard and olive oil even if your total calories remain the same.
i only recommend the ice cream component to people who complain of being hard gainers.
and like some others have said, its possible to lift and get better at lifting while cutting bodyfat slowly. its just very hard to prompt significant hypertrophy while cutting bodyfat unless you are on steroids.
On October 28 2017 08:41 farvacola wrote: I just don't like riding a bike generally, it's not a movement my body is well designed for. And as for sprints, I guess I should clarify that I'm including lower intensity running too, I'm just partial to stuff you can do on a football field and I more often than not do some kind of HIIT instead of longer distance stuff, though that has changed as I near 29.
Those stairs look amazing, nothing even remotely like that here in Michigan lol.
Time to hit the dunes! Also I thought you were out west. And older than me. whoops
On October 27 2017 18:26 Osmoses wrote: You can't both get stronger and lose weight at the same time, unless you're a complete beginner. Trying to do both just leads to injury, at least that's my experience.
Of course you can. It's easier and faster to get stronger while gaining wait, but very possible to get stronger while losing weight, even at beyond beginner levels. I've added 40-60 lbs to squat/dl while dropping 10 lbs or so. Obviously the more advanced and less bf% you have to work with the longer/harder this process is and in general i'd still recommend bulking for strength gains to most pepole.
Well, I can say the weight room as expected has already made a difference in bike sprint power. Did some sprints today for fun and hit PRs for peak power, 5s, and 10s. 1357w peak, 1306w for 5s, and 1279w for 10s.
Cool to see, even if that isn't a goal of mine. Sprint power isn't really important for the kinda of races I'm good at, and even if I developed "true" sprint power...i still wouldn't want to mix it up in those kinds of finishes.
That's about 120w more than ive ever seen come up, and I really can't imagine that being attributable to anything else. That's without any real major squat work, and that's with only a modest 50lb squat increase, given that I went back to 135 to work on technique, slowly building back up.
On October 28 2017 08:41 farvacola wrote: I just don't like riding a bike generally, it's not a movement my body is well designed for. And as for sprints, I guess I should clarify that I'm including lower intensity running too, I'm just partial to stuff you can do on a football field and I more often than not do some kind of HIIT instead of longer distance stuff, though that has changed as I near 29.
Those stairs look amazing, nothing even remotely like that here in Michigan lol.
Time to hit the dunes! Also I thought you were out west. And older than me. whoops
I lived outside Seattle for a few years starting in '12, but moved back to the Midwest for law school. And yeah, running on sand is a helluva workout.
More form stuff. Here's some rows, at the recommendation from someone I went from strict Pendlay to more of a bent over row. Don't really know what's right or wrong here, so any recommendations on what needs work are as always greatly appreciated. Guess it also serves as a bit of a deadlift form check, as my thought process is basically to deadlift the weight up, then set the position and row.
On an unrelated note, it will be interesting to see if I get two more weeks of linear progress on the bench. Today 3x5x175 went up real easy, and I'd think 3x5 of 195 puts a 225 single into play. Pretty motivated to get there...but after that I don't think I'll care nearly as much about bench. Getting to 2 plates has always been a goal, but beyond that I way more worried about trying to get up to 3 plate working ranges on Squat/Deadlift.
In linear progression were to hold, I'd have an outside chance at 315 squat/225 bench by the end of the year. I'd be pretty happy with those numbers in 4 months. Plenty of ifs, but good motivation to work hard and enjoy the noob gainz fun time.
dat 75kg? i would go lighter and higher reps on that exercise until you get a personal feel for how you want to do it. but don't listen to me i can't do 1 rep of that. o its in the video title
dat 75kg? i would go lighter and higher reps on that exercise until you get a personal feel for how you want to do it. but don't listen to me i can't do 1 rep of that. o its in the video title
On October 31 2017 12:32 L_Master wrote: More form stuff. Here's some rows, at the recommendation from someone I went from strict Pendlay to more of a bent over row. Don't really know what's right or wrong here, so any recommendations on what needs work are as always greatly appreciated. Guess it also serves as a bit of a deadlift form check, as my thought process is basically to deadlift the weight up, then set the position and row.
On an unrelated note, it will be interesting to see if I get two more weeks of linear progress on the bench. Today 3x5x175 went up real easy, and I'd think 3x5 of 195 puts a 225 single into play. Pretty motivated to get there...but after that I don't think I'll care nearly as much about bench. Getting to 2 plates has always been a goal, but beyond that I way more worried about trying to get up to 3 plate working ranges on Squat/Deadlift.
In linear progression were to hold, I'd have an outside chance at 315 squat/225 bench by the end of the year. I'd be pretty happy with those numbers in 4 months. Plenty of ifs, but good motivation to work hard and enjoy the noob gainz fun time.
Those rows don't touch your stomach, do they? From the looks of it, these are not complete reps, I would go much lighter. Besides that, they look fine. I would probably recommend a wider grip (around the same grip width as your bench press).
On October 31 2017 12:32 L_Master wrote: More form stuff. Here's some rows, at the recommendation from someone I went from strict Pendlay to more of a bent over row. Don't really know what's right or wrong here, so any recommendations on what needs work are as always greatly appreciated. Guess it also serves as a bit of a deadlift form check, as my thought process is basically to deadlift the weight up, then set the position and row.
On an unrelated note, it will be interesting to see if I get two more weeks of linear progress on the bench. Today 3x5x175 went up real easy, and I'd think 3x5 of 195 puts a 225 single into play. Pretty motivated to get there...but after that I don't think I'll care nearly as much about bench. Getting to 2 plates has always been a goal, but beyond that I way more worried about trying to get up to 3 plate working ranges on Squat/Deadlift.
In linear progression were to hold, I'd have an outside chance at 315 squat/225 bench by the end of the year. I'd be pretty happy with those numbers in 4 months. Plenty of ifs, but good motivation to work hard and enjoy the noob gainz fun time.
Those rows don't touch your stomach, do they? From the looks of it, these are not complete reps, I would go much lighter. Besides that, they look fine.
They are. Just following the LP stuff that's been my rule; if I don't touch all 5 I don't go up in weight. Last one was barely there, but did touch.
looks like youve got wayward elbows straying too far from your body. they need to be held fast, but indirectly, limited in their ambit by properly retracted shoulder blades rather than through simple lat contraction with free shoulder blades
look at how your neck moves during the movement. it looks more like a high pull crossed w a row than a proper row
so instead aim to set up w your shoulder blades properly retracted against your back and your traps and serratus working to hold your spine in neutral position. you want to contract your back against stable antagonists on the front side of your body (your "core muscles" in action), not be operating w a spine, torso, and limbs that are dynamically moving through space so as to alter the force curve of the movement. this is not an olympic lift to be "caught" at the top
looks like youve got wayward elbows straying too far from your body. they need to be held fast, but indirectly, limited in their ambit by properly retracted shoulder blades rather than through simple lat contraction with free shoulder blades
look at how your neck moves during the movement. it looks more like a high pull crossed w a row than a proper row
so instead aim to set up w your shoulder blades properly retracted against your back and your traps and serratus working to hold your spine in neutral position. you want to contract your back against stable antagonists on the front side of your body (your "core muscles" in action), not be operating w a spine, torso, and limbs that are dynamically moving through space so as to alter the force curve of the movement. this is not an olympic lift to be "caught" at the top
Might be because I am not a native speaker... but that's over my head :-)
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