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From new scientist some new reasearch
Standard advice for gym bunnies is to lift as much weight as you can in a training session. But Stuart Phillips and his team at McMaster University in Hamilton, Ontario, Canada, reckon this might not be the best way to build muscle. Instead, they suggest that slow and steady wins the race.
In Phillips's study, men in their early 20s lifted weights with their legs over various periods at 30 and 90 per cent of the maximum weight they could lift. Phillips analysed biopsies from the leg muscles before and after each training session.
He found that the production of new muscle proteins was greatest when the men were lifting the relatively light weights – at 30 per cent of their maximum – until they were fatigued, and couldn't lift any more.
The idea that you should lift progressively heavier weights to bulk up is "completely false", says Phillips. Instead, the best way to build muscle is to lift more manageable weights until you tire out,
What's that burning feeling a day or two after a workout?
The ache you feel a couple of days after particularly intensive exercise is known as "delayed onset muscle soreness". It is thought to be caused by the lengthening and subsequent damage of muscle fibres during strenuous stretches. Damaged muscle cells can die off, causing inflammation and pain. Muscle builders take note: overly arduous workouts could work your muscles into oblivion.
Well its not the complete study but will see in the future if more confirms this
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On August 22 2010 00:09 JunZ wrote:
Just find a YMCA or a cheap gym. My gym costs $29 a month.
Hence, why it's useful to get your own set if you're giong to use it for 2-3 years.
36 months * 30 = $1080
You can easily get 300 lbs plates + barbell + squat rack + rings + lots of other stuff for about $400. Less if you do it off of craigslist
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On August 22 2010 03:09 st3roids wrote:
From new scientist some new reasearch
Standard advice for gym bunnies is to lift as much weight as you can in a training session. But Stuart Phillips and his team at McMaster University in Hamilton, Ontario, Canada, reckon this might not be the best way to build muscle. Instead, they suggest that slow and steady wins the race.
In Phillips's study, men in their early 20s lifted weights with their legs over various periods at 30 and 90 per cent of the maximum weight they could lift. Phillips analysed biopsies from the leg muscles before and after each training session.
He found that the production of new muscle proteins was greatest when the men were lifting the relatively light weights – at 30 per cent of their maximum – until they were fatigued, and couldn't lift any more.
The idea that you should lift progressively heavier weights to bulk up is "completely false", says Phillips. Instead, the best way to build muscle is to lift more manageable weights until you tire out,
What's that burning feeling a day or two after a workout?
The ache you feel a couple of days after particularly intensive exercise is known as "delayed onset muscle soreness". It is thought to be caused by the lengthening and subsequent damage of muscle fibres during strenuous stretches. Damaged muscle cells can die off, causing inflammation and pain. Muscle builders take note: overly arduous workouts could work your muscles into oblivion.
Well its not the complete study but will see in the future if more confirms this
1. I've looked over the study before (full text):
http://www.plosone.org/article/info:doi/10.1371/journal.pone.0012033
Fifteen healthy recreationally active men (21±1 years; BMI = 24.1±0.8 kg/m2, means±S.E.M.) volunteered to participate in the study. Participants reported engaging in lower body exercise such as resistance exercise alone or in combination with cycling more than 3 times weekly for the prior 6 months.
[...]
After strength testing, subjects were randomized in a counterbalanced fashion for leg strength and body weight to perform unilateral resistance exercise with a load that corresponded to two of three conditions: (i) 90% 1RM (90FAIL); (ii) 30% 1RM in which the external work (repetitions×load) was work-matched to 90FAIL (30WM); and (iii) 30% 1RM in which the subjects performed the sets until volitional failure (30FAIL).
See if you can figure out why I'm not exactly buying this too much... well, this quote is only half of why I'm not going to buy into the results that much.
But yeah, take a couple of guesses. :p
2. That phenomena degrates into rhabdomyolysis and things of that nature. This is why it's best to find a volume/intensity/frequency that produces the gains you are looking for because more is not always better.
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On August 21 2010 01:22 koOl wrote:
anyone here a track and field or cross country runner?
i despise both of them, but they are the only sports im good at.
if any of you are runners have you gotten shin splints and if so whats the best way to treat them? nothing seems to work completely for me
stop running completely and massage ur shin/calves often, just have to wait it out
XC for life! but if you hate it you should really stop doing it.
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On August 22 2010 17:09 mOnion wrote:Show nested quote +On August 21 2010 01:22 koOl wrote:
anyone here a track and field or cross country runner?
i despise both of them, but they are the only sports im good at.
if any of you are runners have you gotten shin splints and if so whats the best way to treat them? nothing seems to work completely for me stop running completely and massage ur shin/calves often, just have to wait it out XC for life! but if you hate it you should really stop doing it.
hey well i didnt stop running but i had taken my mileage down for 3 weeks to only 30km (dunno tha tin miles  ) and now slowly am building back up and it seems to be working...yes i guess i dont actually despise them but they are just so hard compared to other sports...lol
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halp!
Well, I'm about to start the gym again (had eye surgery and went onto a full non-workout month, due to doctor telling me I should rest my eyes well, that's another thing tho).
I usually did this:
Monday: Biceps/chest
tuesday: Cardio/abs
wednesday: Legs and shoulders
Thursday: cardio/abs
Friday: Back and triceps.
On monday, Wednesday and Friday, I used to do a little bit of ab-workout but not much, since I knew I was going to give them focus time on cardio days.
I've recently seen the deadlift and Squat excercises (I used to do Squats on the squatsmachine and stuff, but I just started to really like legs later in my gym time). So I wanted to incorporate as much deadlift and squats into my workout, since I've been told they target almost all the muscles in my body.
Any ideas how should I mix them?, Should I do them daily? or separate then in days on/off?.
halp halp halp!
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On August 23 2010 07:25 funkie wrote:
halp!
Well, I'm about to start the gym again (had eye surgery and went onto a full non-workout month, due to doctor telling me I should rest my eyes well, that's another thing tho).
I usually did this:
Monday: Biceps/chest
tuesday: Cardio/abs
wednesday: Legs and shoulders
Thursday: cardio/abs
Friday: Back and triceps.
On monday, Wednesday and Friday, I used to do a little bit of ab-workout but not much, since I knew I was going to give them focus time on cardio days.
I've recently seen the deadlift and Squat excercises (I used to do Squats on the squatsmachine and stuff, but I just started to really like legs later in my gym time). So I wanted to incorporate as much deadlift and squats into my workout, since I've been told they target almost all the muscles in my body.
Any ideas how should I mix them?, Should I do them daily? or separate then in days on/off?.
halp halp halp!
look in the OP
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hey guys. long story short, i hurt my back. it wasn't doing deadlift though, it was actually lifting cases of sports drink. it seems like a strain because it's on my left lower back, and it's been tight and painful for a few weeks now. i've been trying to stretch often but it's still ridiculous, it takes all my effort just to do a basic leg lift from lying on my back. what's the best way to recover and when should i go back to the gym? also i do the kung fu thing so should i be kicking
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Quick question. I've decided to start the whole weight lifting thing. However, I am basically a complete novice (have done occasional days of weight training). My dad has always had a mini-gym at home. Primarily a bench, dumbbells, and a barbell.
I was wondering if this is enough equipment to have a full workout routine, or if it is even safe for me to be doing so alone. If not, I assume I should invest in a gym membership?
Anyways, my goal is to simply get muscle mass. I am your typical scrawny kid, except for the fact that I played tennis (never really needed upper body strength. Just calves and endurance). Just be generally defined in most areas, being arms, chest, legs.
The OP is somewhat intimidating (not so much the actual workouts, but I just don't know where to start). Could anyone clarify the general process? Thanks!
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On August 23 2010 08:30 Archaic wrote:
Quick question. I've decided to start the whole weight lifting thing. However, I am basically a complete novice (have done occasional days of weight training). My dad has always had a mini-gym at home. Primarily a bench, dumbbells, and a barbell.
I was wondering if this is enough equipment to have a full workout routine, or if it is even safe for me to be doing so alone. If not, I assume I should invest in a gym membership?
Anyways, my goal is to simply get muscle mass. I am your typical scrawny kid, except for the fact that I played tennis (never really needed upper body strength. Just calves and endurance). Just be generally defined in most areas, being arms, chest, legs.
The OP is somewhat intimidating (not so much the actual workouts, but I just don't know where to start). Could anyone clarify the general process? Thanks!
Using the Starting Strength you only need a barbell to work out.
http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
Take your time and read it, it is worth it! I just finished week 3 and I'm already much stronger!
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On August 23 2010 08:15 yubee wrote:
hey guys. long story short, i hurt my back. it wasn't doing deadlift though, it was actually lifting cases of sports drink. it seems like a strain because it's on my left lower back, and it's been tight and painful for a few weeks now. i've been trying to stretch often but it's still ridiculous, it takes all my effort just to do a basic leg lift from lying on my back. what's the best way to recover and when should i go back to the gym? also i do the kung fu thing so should i be kicking
http://www.eatmoveimprove.com/2010/02/so-you-hurt-your-lower-back/
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Okay, so just to get this straight before I embark on my journey..
I need:
Olympic Barbell Set (If anyone knows of a place online to get a great affordable set please share)
Bench
Squat Rack
Chalk
Some sort of Mat for garage floor
Now, what am I going to do if I can't afford bumper plates immediately for the deadlifts? I assume I'm going to eventually just have to drop the weight rather than lower it slowly. Can I weight(lolol) to invest in those or do I need something immediately?
And, do I really need weight lifting shoes?
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you dont need bumper plates for deadlifts. even if you do drop the plates, it wont be from a high height.
Weightlifting shoes are for olympic lifts. The raised heel makes it easier to get out of the bottom of the squat. Flat soled shoes like chucks will do just fine if you are doing regular lifts like dealifts and parallel squat.
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On August 23 2010 11:50 AoN.DimSum wrote:
you dont need bumper plates for deadlifts. even if you do drop the plates, it wont be from a high height.
Weightlifting shoes are for olympic lifts. The raised heel makes it easier to get out of the bottom of the squat. Flat soled shoes like chucks will do just fine if you are doing regular lifts like dealifts and parallel squat.
I honestly prefer to deadlift/squat barefoot, it feels more comfortable.
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On August 23 2010 11:42 Gryffindor_us wrote:
Okay, so just to get this straight before I embark on my journey..
I need:
Olympic Barbell Set (If anyone knows of a place online to get a great affordable set please share)
Bench
Squat Rack
Chalk
Some sort of Mat for garage floor
Now, what am I going to do if I can't afford bumper plates immediately for the deadlifts? I assume I'm going to eventually just have to drop the weight rather than lower it slowly. Can I weight(lolol) to invest in those or do I need something immediately?
And, do I really need weight lifting shoes?
Yeah I don't think you need bumper plates, it's not like a clean or snatch where you drop it from a high height. As long as you have a mat/platform you'll be fine.
I hope by Squat Rack you mean Power Rack...
I don't know about the weightlifting shoes. It's recommended in SS, but I use Nike Free 3.0s. I think as long as it's not a running shoe with an air bubble or a shoe with a gynormous heel lift like Nike Shox, you'll be fine. I think weightlifting shoes have compressible heels, not necessarily heel lift...
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I think I'm going to scrap my previous workout routine, and do full SS, and see how it goes for me,
I might mix some excercises here and there, but nothing too fancy, I want to try this SS and see how it goes for me  .
this week I need to rest, due to doctor telling me to, but next monday I'll be back into the gym! .
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On August 23 2010 15:46 kainzero wrote:Show nested quote +On August 23 2010 11:42 Gryffindor_us wrote:
Okay, so just to get this straight before I embark on my journey..
I need:
Olympic Barbell Set (If anyone knows of a place online to get a great affordable set please share)
Bench
Squat Rack
Chalk
Some sort of Mat for garage floor
Now, what am I going to do if I can't afford bumper plates immediately for the deadlifts? I assume I'm going to eventually just have to drop the weight rather than lower it slowly. Can I weight(lolol) to invest in those or do I need something immediately?
And, do I really need weight lifting shoes? Yeah I don't think you need bumper plates, it's not like a clean or snatch where you drop it from a high height. As long as you have a mat/platform you'll be fine. I hope by Squat Rack you mean Power Rack... I don't know about the weightlifting shoes. It's recommended in SS, but I use Nike Free 3.0s. I think as long as it's not a running shoe with an air bubble or a shoe with a gynormous heel lift like Nike Shox, you'll be fine. I think weightlifting shoes have compressible heels, not necessarily heel lift...
here are examples of weightlifting shoes. The heel is not compressible, that would defeat the purpose of a weightlifting shoe lol. Notice how all of them have a elevated heel, mostly wood for some reason i dunno why. For my shoe it has a rubber heel.
http://buyweightliftingshoes.com/
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On August 18 2010 23:41 eshlow wrote:Show nested quote +On August 18 2010 23:32 unknown.sam wrote:after the nth time of practicing how to bench, i still fuck it up somehow. the good thing is i know when i screw up, the bad thing is i duno how to fix it  it happens during the negative part of the exercise. from lockout the bar rarely travels down to my chest in a vertical line. i just can't seem to keep my elbows in place...help? Vid would be helpful. You are droppping the elbows at about 45 degrees to the shoulder, yes?
not sure about the 45 degrees, but my forearms are vertical when the bar is at the bottom.
either way i think i figured out why my bench technique sucks. apparently i let my shoulders go forward and hence lose back tightness. put a lot of emphasis on the back tightness today and there was a slight improvement in form (or maybe it was just a placebo effect). still had trouble balancing the bar on the way down though, so i had to go real light.
did a set of rack pulls and i man i haven't been that light headed in some time. i duno if i can continue adding 10lbs after that session. it's hard to imagine lifting any more than i did today lol.
oh and i saw this dude deadlifting about 260+lbs. you don't see that everyday especially in a commercial gym. too bad he had horrendous form, his back was rounded the whole time a la diesel weasel.
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On August 22 2010 22:24 koOl wrote:Show nested quote +On August 22 2010 17:09 mOnion wrote:On August 21 2010 01:22 koOl wrote:
anyone here a track and field or cross country runner?
i despise both of them, but they are the only sports im good at.
if any of you are runners have you gotten shin splints and if so whats the best way to treat them? nothing seems to work completely for me stop running completely and massage ur shin/calves often, just have to wait it out XC for life! but if you hate it you should really stop doing it. hey well i didnt stop running but i had taken my mileage down for 3 weeks to only 30km (dunno tha tin miles ) and now slowly am building back up and it seems to be working...yes i guess i dont actually despise them but they are just so hard compared to other sports...lol
The best way to treat shin splints is rest, unfortunately.
Have you considered cross-training to give your shins some impact rest for a couple of weeks whilst you recover?
I cannot recommend Spinning highly enough. It's very low impact and works your quads and glutes as well as being a decent CV workout. Alternatively try swimming drills.
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On August 23 2010 23:20 funkie wrote:I think I'm going to scrap my previous workout routine, and do full SS, and see how it goes for me, I might mix some excercises here and there, but nothing too fancy, I want to try this SS and see how it goes for me . this week I need to rest, due to doctor telling me to, but next monday I'll be back into the gym! .
don't mix in any other exercises.
seriously.
i did it before and things get confusing.
what eshlow told me before it right, just stick to the routine, don't add anything, and you'll be fine.
On August 23 2010 23:39 AoN.DimSum wrote:here are examples of weightlifting shoes. The heel is not compressible, that would defeat the purpose of a weightlifting shoe lol. Notice how all of them have a elevated heel, mostly wood for some reason i dunno why. For my shoe it has a rubber heel. http://buyweightliftingshoes.com/
good catch, haha. that's what i get for trying to spout off information i don't know anything about. it's a good thing i don't post on SC2 strategy forums, i would get grilled.
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EPT
