On May 28 2009 08:57 zizou21 wrote: Yo wat do you guys (preferably those who kno wat theyre talking about :0) think about Deadlifts and Squats? I've never done any in my entire life but everyone who is serious about working out probably have them included in their workouts so they are probably pretty good
I don't really care much for leg muscle (i run enough i think) but do you think it improves overall body composition? Maybe posture, etc? my lower back hurts when I do deadlifts
how come there are so many ways to do these fucking deadlifts? ;<
a) squats and deadlifts are like the best fucking lifts if you plan on doing anything that involves lower body strength T_T (so pretty much everything) and for putting on muscle weight. And you need to build up your back muscles if they're hurting.
b) USE GOOD FORM:
that is how you do a squat (first one obviously) make sure you get low enough! (parallel to the ground/below parallel)
It's bad enough that like nobody in most gyms (none power lifting gyms) does squats but then i see people that put on a ton of weight and then go down like 6 inches T_T
and heres a video for deadlifts...there's russian dead lifts (or RDL) which work your back, and reg dead lifts which are more legs dead lift:
On May 28 2009 08:59 BalliSLife wrote: Day 1 do shoulders and triceps Day 2 chest and back/chest and arm doesnt matter day 3 abs and shoulders/tri's again
that's my routine for now and i see improvement already after 4 months
a) you need cardio b) you need lower body c) doesnt sound like a very good routine (just at a glance i feel like theres probably lots wrong with it) d) you should see improvements much before 4 months
On May 25 2009 02:47 decafchicken wrote: summer...time to start getting in shape again Im gonna try to start running every day or every other day while going to the gym ~3-4 times a week. I'm also starting a strength and agility program at a sports complex to bring down my 40 time, make better cuts, increase endurance and explosive power, etc. Currently i'm 6'0, ~200 pounds, 5.35 40 (electric, but still wtf i thought i would do much better, i ran a 4.77 stopwatch 40 last fall), i can jump to about 10 foot 4 inches (hopefully after this i'll be able to dunk). It's about an 8 week program so we'll see how i am by the end of the summer
sorry for triple post...but to elaborate on my first work out at the program and it totally raped my legs. Did like 30 minutes of running/spriting on this treadmill that goes on a sick incline, and then ran on it with bungee cords on my legs. worked a lot on my terrible sprinting form :p then the leg workout raped me: some hip twist things (for strength/stretching of my hip muscles) squats 3x10 plyo press (leg press thing, you light on your back and the weight is on your shoulders so you can jump and slide back) 3x6 rdls 2x10 dead lifts 1x8 then 30 ball leg curls (lay on your back with feet on ball, lift up hips and then roll ball under you then back out...rapes your hamstrings) then another set of dead lifts and another set of ball leg curls then a leg movement thing, weights on your quad and you bring leg up, or weight goes on ham and you throw your leg back then finished up with some ab/back work totally wiped me out, i'm going to be hurting tomorrow.
If you're in novice or low intermediate strength you should probably go on a linear progression program like Starting Strength to gain both strength and muscle mass.
Hey guys I've been trying to slim down my thighs which still seem to be a problem for me.
I used to run for 30-40 minutes but now I'm very convinced that HIIT > Endurance training.
And lately, I've been back on track with my diet so combined with HIIT, would I see results from not only my overall body, but also my thighs? Because I want to be fully convinced that by doing HIIT and having a proper diet, I will be able to lose some thigh fat, or at least tone it up.
How about squats or lunges? Some say I'll tone up/lose thigh fat, and some say it'll get bulkier.
I AM SOOO PARANOID T_T. Will continue to diet though.
Btw lost 10 pounds since I first posted...:o I sort of gave up in the middle and am coming back to it.
On May 29 2009 11:47 clazziquai wrote: Hey guys I've been trying to slim down my thighs which still seem to be a problem for me.
I used to run for 30-40 minutes but now I'm very convinced that HIIT > Endurance training.
And lately, I've been back on track with my diet so combined with HIIT, would I see results from not only my overall body, but also my thighs? Because I want to be fully convinced that by doing HIIT and having a proper diet, I will be able to lose some thigh fat, or at least tone it up.
How about squats or lunges? Some say I'll tone up/lose thigh fat, and some say it'll get bulkier.
I AM SOOO PARANOID T_T. Will continue to diet though.
Btw lost 10 pounds since I first posted...:o I sort of gave up in the middle and am coming back to it.
You can't really spot reduce. To lose fat you need to systemically lose it which means overall drop in BF%.
Diet is the main thing, but lifting heavy (squads, DLs, etc.) + the HIIT sessions will help. So yeah, squats are good...
If you're hypocaloric diet you DEFINITELY will NOT get bulky or anything. If you lose fat, and gain some muscle you'll be more defined at best. Trust me it's VERY hard to get bulky. Just ask most of your friends who go to the gym on a daily basis.... it's VERY hard to put on an appreciable amount of muscle mass.
On May 29 2009 11:47 clazziquai wrote: Hey guys I've been trying to slim down my thighs which still seem to be a problem for me.
I used to run for 30-40 minutes but now I'm very convinced that HIIT > Endurance training.
And lately, I've been back on track with my diet so combined with HIIT, would I see results from not only my overall body, but also my thighs? Because I want to be fully convinced that by doing HIIT and having a proper diet, I will be able to lose some thigh fat, or at least tone it up.
How about squats or lunges? Some say I'll tone up/lose thigh fat, and some say it'll get bulkier.
I AM SOOO PARANOID T_T. Will continue to diet though.
Btw lost 10 pounds since I first posted...:o I sort of gave up in the middle and am coming back to it.
there's 2 parts to definition. One is having a low enough fat% for your muscles to be seen. This is where diet/cardio (yes HIIT > endurance) comes into play. The second part is having muscles big enough to be seen through your fat/skin. I'm guess you're low enough in the fat % range with your diet/track, but you will need to do some squats, dead lifts, etc etc. Before i started squating i couldnt really see my muscles, after couple months i had (still have) two easily noticeable muscles on my thighs. if i lost some more weight (i'm prob ~12% bf) i would see a lot more.
On May 29 2009 13:46 clazziquai wrote: ok, but does that mean my thighs will get bigger if i do squats? that's my biggest and concern, and bigger/thicker thighs = ruins my entire purpose =P
Er, why's that?
Girls tend to like strong legs. If that's what you're going for.
Unless your pair of favorite jeans aren't fitting anymore or something.
On May 29 2009 13:46 clazziquai wrote: ok, but does that mean my thighs will get bigger if i do squats? that's my biggest and concern, and bigger/thicker thighs = ruins my entire purpose =P
a) depends on your body type b) they'll get bigger if you want them to. You can do endurance lifts like sets of 10-15, lunges, etc that will define your muscles, wont bulk up, and will increase your leg endurance.
On May 29 2009 13:46 clazziquai wrote: ok, but does that mean my thighs will get bigger if i do squats? that's my biggest and concern, and bigger/thicker thighs = ruins my entire purpose =P
Er, why's that?
Girls tend to like strong legs. If that's what you're going for.
Unless your pair of favorite jeans aren't fitting anymore or something.
Well by no means am I interested in getting bulk or stronger. To me, I just don't want big thighs. I measured it and my thighs are currently at 22 inches at the largest part. Fucking huge, I know. I'm aiming for at least 19 or 20.
Sorry but I just really want to be a little skinnier. It's my goals =P
I started lifting my FR year of HS and I'm still doing it now(JR in College). I credit some of it to puberty, but I went from 5'7 113lbs to 6'5 230lbs.
On May 25 2009 02:25 Foucault wrote: Diet + cardio = more fat burned from the abdomen region. Diet only = even fat loss over the entire body depending on genetic composition etc
It's not spot reduction per se, but it's a fact. And it's the cardio that makes it happen.
Btw dude, those articles are from PubMed which is like the worlds most respected online database of scientific research.
The article is quite vague and gives no end result stats, for all we know it could have been a fluctuation of %0.00001 marked as proof. It sounds quite interesting none the less, I have been reading on fitness/nutrition and weight loss for about a year now, this is the first time I have heard of something like this.
Do you have any additional information on it?
Yeah it does make a difference. I have more research links on it but I don't find them right now. Rest assured it's a fact that cardio (pretty high intensity) reduces fat from your abdomen faster than if you're only dieting. Actually this has been known for a while, but it was thought to be just the visceral fat (fat inside your stomach that protects your abdominal intestines). Recently it's been shown that relatively intensive cardio also produces a fat loss specifically from your subcutane abdominal fat reserves, ie the visible bodyfat. Runners also have thinner waist/flatter stomach in general compared to people who don't run.
Yeah, there's alot of reason this hasn't come up that much yet. First of all it was thought to be only the visceral fat. Second, many forums cater mainly to people who lift weights and cardio isn't of huge importance on these forums. Third, people aren't that good of reading up on new science directly from the source (like Pubmed), but rather read stuff in normal newspapers or hear things second hand from someone else. There is a strong belief that nothing that you do reduces fat from a special place as well. It has also been shown that more fat is burned from areas where muscles are working when lifting weights BUT (huge but) the findings are not significant and therefor it makes no practical difference at all.
On May 25 2009 02:25 Foucault wrote: Diet + cardio = more fat burned from the abdomen region. Diet only = even fat loss over the entire body depending on genetic composition etc
It's not spot reduction per se, but it's a fact. And it's the cardio that makes it happen.
Btw dude, those articles are from PubMed which is like the worlds most respected online database of scientific research.
The article is quite vague and gives no end result stats, for all we know it could have been a fluctuation of %0.00001 marked as proof. It sounds quite interesting none the less, I have been reading on fitness/nutrition and weight loss for about a year now, this is the first time I have heard of something like this.
Do you have any additional information on it?
Yeah it does make a difference. I have more research links on it but I don't find them right now. Rest assured it's a fact that cardio (pretty high intensity) reduces fat from your abdomen faster than if you're only dieting.
Ummm...no shit? it reduces fat in general then if you didn't exercise, obviously your abdomen is included.
On May 29 2009 13:46 clazziquai wrote: ok, but does that mean my thighs will get bigger if i do squats? that's my biggest and concern, and bigger/thicker thighs = ruins my entire purpose =P
Er, why's that?
Girls tend to like strong legs. If that's what you're going for.
Unless your pair of favorite jeans aren't fitting anymore or something.
Well by no means am I interested in getting bulk or stronger. To me, I just don't want big thighs. I measured it and my thighs are currently at 22 inches at the largest part. Fucking huge, I know. I'm aiming for at least 19 or 20.
Sorry but I just really want to be a little skinnier. It's my goals =P
why? ur already skinny.
wanting to be skinnier just to be skinnier sounds like a pretty unhealthy goal
Just got back from my second session. Ran more on the uphill treadmill then ran some sprints on ground and it felt like i was running on air. then ran a few more sprints till i couldn't physically stand up anymore did upper body for weights this time (weight trainer was a exmarine this time ~~) hip twists (working on loosening my hip muscles) 3x8 bench chin ups, dips, chin ups (weighted), dips hammer rows bar curl into shoulder press machine incline press tricep press down dumbell curls then some core excercises like planks and lower back extension
oh yea, every step i take still hurts from wednesday, now will probably continue to hurt for another week T_T p.s. sorry for using this as a blog lol
EPT
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