TL Health and Fitness Initiative 2010 - Page 63

On June 23 2010 16:31 rbkl wrote:
My three day rotation:
Day 1: Back/Biceps
Day 2: Chest/Triceps
Day 3: Legs/Shoulders

I start off each day doing some aerobic activity, usually basketball or tennis for about 45 minutes or so - then do the lift and end the day with an ab workout everyday.

On June 23 2010 16:49 Therapist wrote:
Why is there so many keyboard jockeys in this thread, just workout hardcore everyday. Eat Meat. Win.

On June 23 2010 15:04 decafchicken wrote:
http://www.facebook.com/video/video.php?v=1505984807066

Dunno if you guys can watch that, but thats one of the 7's games from this past weekend at chicago, its only about 14 minutes long and luckily its the one where i score 4 times :D (i'm # 6 on green)

On June 23 2010 16:49 Therapist wrote:
Why is there so many keyboard jockeys in this thread, just workout hardcore everyday. Eat Meat. Win.

On June 24 2010 00:49 travis wrote:


why'd you bother posting in here if you're just going to be a douche
gtfo, stay away forever

On June 24 2010 01:00 AoN.DimSum wrote:



After reading his other posts, he always posts like this in other threads. Just ban him.

On June 24 2010 03:09 madnessman wrote:
wow... i worked out intensely for the first time in a couple of months and totally failed.

On June 24 2010 07:58 mOnion wrote:
reading the post in the OP

it suggests doing
bench 3x5
squat 3x5
then dead lift/pullups or w/e

as far as chest and legs go, is it such a good idea to do 2 major muscle groups in the same workout?

back when I worked out my freshman year and put on 35 pounds, I divided workouts into Back/Bi, chest/tri, shoulders/legs in order to divvy up the pressure so I wasn't straining my body too much

thoughts?

did what it suggested today and i'm pretty thrashed, but I haven't done anything active in 2 years so X_X

On June 23 2010 21:30 eshlow wrote:


It's probably best to do full body routine instead of a split.

On June 24 2010 09:02 7mk wrote:


I'm confused, I thought most people agreed on doing splits being the right thing when you're not a novice anymore
In that "after starting strength" its always basically just squat/bench press/chin up on one day or squat, bench press, deadlift.. but isn't that sort of.. limiting? seems to me that would for example only train a limited amount of leg muscles if the only leg exercise I'm doing are the squats. What about abductors,adductors?


Also has anybody here tried biphasic sleep? If yes how did it affect training at the gym?
I'm at my 2nd week of trying biphasic sleep for the first time, I'm still a bit skeptical about my body being able to recover in only 4,5 and 1,5 hours per day.

On June 20 2010 04:41 eshlow wrote:
It's already been stated but you want full body work.

You have limited amount of recovery as a novice, so all your work should be big compound movements to stimulate the most muscles. Stimulating more muscles will lead to more stimulus for strength and hypertrophy which will rapidly improve your body composition over using isolation work.

As a novice or intermediate you should not try to train like the people who are at the higher echelons of whatever it is you're looking for. Bodybuilders use splits because they are already so adapted to training that they need to overload their muscles with lots of focused specific work,. and since they do this they need to split because they need the increased recovery time for their muscles. Similarly, elite athletes may use splits effectively because they are ALSO pracitcing for their sport, so they cannot do lots of compound lifts all of the time because it will eat into their recovery and decrease their ability to practice effectively.

Given the novice effect, and even intermediate level trainees the most effective way to train is full body work 3-4x a week. If you want me I can pull up studies showing the effectiveness of such protocol, but given all of the responses in this thread I hope you would implicitly trust that all of our given training experience that we are correct.

On June 24 2010 09:02 7mk wrote:


I'm confused, I thought most people agreed on doing splits being the right thing when you're not a novice anymore
In that "after starting strength" its always basically just squat/bench press/chin up on one day or squat, bench press, deadlift.. but isn't that sort of.. limiting? seems to me that would for example only train a limited amount of leg muscles if the only leg exercise I'm doing are the squats. What about abductors,adductors?
.

On June 24 2010 08:19 Evilmonkey. wrote:
Thanks for the tips on the SS guys, very interesting stuff, I am definetely looking into it now. BTW, Decaf, how did you get into rugby?

I was a big football guy in high school but I always thought playing rugby might be fun. Mad respect for that sport for sure haha.

On June 24 2010 10:51 decafchicken wrote:

also: Malinor, Dimsum what are your guys's lifts looking like atm?

On June 23 2010 16:50 kainzero wrote:
Had a nice steak dinner... then off to the gym!

All the free flat benches were taken so I had to regular BB bench, and yep, that shoulder injury came back. I don't know what it is but I'm pissed off and rather than waiting around hoping that chins/pushups will heal it, I'll go to the doctor again.

On the plus side, I hit 3x5 185# Squats like nothing (which was my old 5 rep max, I think), and it felt good to work through my 1x5 245# Deadlift unlike before when I felt like crap.

I'm close to 200# Squats, I can feel it.