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HF Boards' Healthy Body Transformation Thread - Part 4
It doesn't... didn't realize he played hockey, and I don't know many people who even bother with leg workouts, that don't do some form of cardio in addition to that at least once a week or so.
I have one posterior chain day (centred around deads) and one general leg day (centred around squats) per week, but I only do cardio during spring and summer.
I haven't done cardio in a while. Mostly laziness but I also started to lift more often so I kind of don't have time for it; need rest. I definitely should be doing cardio now that I'm gaining weight again to keep the extra fat off but meh.
Another breakthrough on the scale today. Lowest I've been since I started again. I looked a comparison shot, but it's much too early for that I think. Down between 18-20 pounds now and closing in on 7 weeks.
Tweaked my knee a few weeks back but it seems to be better now. Did some running on the treadmill today and felt great after.
I have one posterior chain day (centred around deads) and one general leg day (centred around squats) per week, but I only do cardio during spring and summer.
I don't feel right if I don't do at least some form of cardio for 45-60 minutes, at least once a week. I just need/love that exhausted feeling, after sweating my as off.
No worries man, pre-workouts nowadays are loaded with things that unless you've taken one before will usually make you feel a little weird at first.
Hell there was this pre-workout called "1MR" which is pretty popular, but has since been reformulated as their first batch contained a chemical that was also found in Methamphetamine.
If the dizziness continues for more than a week (after reducing dosages) you may want to go back to the store and tell them your body isn't reacting to it well and they should be able to give you something else.
I'm assuming that stands for One More Rep? It's funny you mention that since a buddy of mine recommended I try it.
Anyways, I tried with about an eighth of a scoop less than before and I didn't experience anything abnormal. I'll probably start using full scoops now since as you mentioned, it was probably just a first time thing. Cheers.
I'm assuming that stands for One More Rep? It's funny you mention that since a buddy of mine recommended I try it.
Anyways, I tried with about an eighth of a scoop less than before and I didn't experience anything abnormal. I'll probably start using full scoops now since as you mentioned, it was probably just a first time thing. Cheers.
I don't know what to do after this in the sense of if I'm going to school, studying, and working, and working out. I'm looking for a schedule of about 4 days, but I know I still need to do a lot of cardio.
I'm not sure how to construct my routine.
I was thinking of: Chest/Triceps, Shoulders/Legs, Back/Biceps, and Cardio. Every second week add an extra cardio day on the weekend.
Thing is would I be able to hit both chest/triceps in 45 or 1hour?
I don't know what to do after this in the sense of if I'm going to school, studying, and working, and working out. I'm looking for a schedule of about 4 days, but I know I still need to do a lot of cardio.
I'm not sure how to construct my routine.
I was thinking of: Chest/Triceps, Shoulders/Legs, Back/Biceps, and Cardio. Every second week add an extra cardio day on the weekend.
Thing is would I be able to hit both chest/triceps in 45 or 1hour?
Help welcomed.
Depends on how you're lifting right now. If you're going heavy/low rep 1 hour would definitely be pushing it as you'd need longer rest periods between sets.
If you're doing a lower intensity then you can keep your rest periods lower and move through your exercises. It's possible.
Depends on how you're lifting right now. If you're going heavy/low rep 1 hour would definitely be pushing it as you'd need longer rest periods between sets.
If you're doing a lower intensity then you can keep your rest periods lower and move through your exercises. It's possible.
Well it's always good to switch it up, keep the body guessing so as to not plateau.
But if you're lifting heavy 1 hour is a bit of a time constriction as you usually need at least 2-3 minutes in between sets to fully recover for your next one.
At the same time however if you're looking to target and increase your 1RM (rep max) then you wouldn't necessarily need a 4 day cycle. I'm assuming you're looking to increase your strength by going as heavy as possible and when doing those types of phases, it's best to stick to big compound movements like Squats, Bench, Deads, Presses, Oly lifts, etc...
If you're going to do a program like that then I wouldn't recommend doing it for more than 4-6 weeks, simply because it starts to mess with your CNS and end up getting the shakes n twitches n all that.
So you can start out with a program that hits a little bit of everything in the big movements and you'll only be able to give your all for about 3-4 exercises anyways which you should be able to complete within an hour (maybe 60-70 minutes).
After strength phases I generally go back down into nice slow controlled movements targeting the smaller areas i.e. bi's, tri's, delts, rhomboids blah blah etc. Intensity will be roughly a weight where you can hit about 8-10 reps.
And when you're doing those, you'll want to slow down your tempo to really strain the muscle, but your rest periods will be less as well allowing you to complete a workout in an hour or so.
Well it's always good to switch it up, keep the body guessing so as to not plateau.
But if you're lifting heavy 1 hour is a bit of a time constriction as you usually need at least 2-3 minutes in between sets to fully recover for your next one.
At the same time however if you're looking to target and increase your 1RM (rep max) then you wouldn't necessarily need a 4 day cycle. I'm assuming you're looking to increase your strength by going as heavy as possible and when doing those types of phases, it's best to stick to big compound movements like Squats, Bench, Deads, Presses, Oly lifts, etc...
If you're going to do a program like that then I wouldn't recommend doing it for more than 4-6 weeks, simply because it starts to mess with your CNS and end up getting the shakes n twitches n all that.
So you can start out with a program that hits a little bit of everything in the big movements and you'll only be able to give your all for about 3-4 exercises anyways which you should be able to complete within an hour (maybe 60-70 minutes).
After strength phases I generally go back down into nice slow controlled movements targeting the smaller areas i.e. bi's, tri's, delts, rhomboids blah blah etc. Intensity will be roughly a weight where you can hit about 8-10 reps.
And when you're doing those, you'll want to slow down your tempo to really strain the muscle, but your rest periods will be less as well allowing you to complete a workout in an hour or so.
Hope that helps.
Thanks for the feedback Lynk.
First, what's Oly lifts, presses, and CNS.
For strength phase is that 4 exercises per muscle group that I mentioned(tri, bi, chest, etc,) or in total, so 4 exercises that I should do each workout(4 days, 4 exercises each day consisting of deads, presses, etc.)
I'm looking for strength, ripped.
Thanks.
I finished off doing jilian michaels program and lost most of my fat(~20 left,) I think I can start to shred and gain strength.
For strength phase is that 4 exercises per muscle group that I mentioned(tri, bi, chest, etc,) or in total, so 4 exercises that I should do each workout(4 days, 4 exercises each day consisting of deads, presses, etc.)
I'm looking for strength, ripped.
Thanks.
I finished off doing jilian michaels program and lost most of my fat(~20 left,) I think I can start to shred and gain strength.
Sorry, should've clarified. Olympic lifts as seen here in this tutorial:
Military Presses:
and CNS is central nervous system. When you're doing heavy weight sets, and I mean where you're targeting low rep ranges and trying to increase your 1RM. Over time it starts to mess with your nervous system and isn't good for long term health. That's why strength phases are best kept to about 4-6 weeks and then bring down the intensity.
Now when you're doing a strength phase (mind you I'm only going off that as you said you're lifting heavy as possible and the main reason for the most part is to get stronger) you don't target small muscle groups like bi's, tri's, etc. To get the best results for what you're going for, it's best to stick to large compound movements like the ones I mentioned earlier (bench press, deadlifts (RDL, SLDL), Squats, Military Press etc), things that target large muscle groups.
And then when you're finished your 4-6 week cycle, that's when you can decrease your intensity and focus on those small muscle groups again.
That's what I'm assuming you want to accomplish when you say you want to increase your strength, but at the same time I could be off on what type of strength you're looking to increase:
- Maximal strength gains will come from the 1-5 rep bracket.
- Functional strength gains come from the 6-8 rep bracket.
- Hypertrophy or muscle growth gains come from the 8-12 rep bracket.
-Strength and muscle endurance gains come from the 12 rep plus bracket.
I am advising all this under the assumption you're looking for maximal strength gains here which is the lowest rep bracket, but again there's always functional, hypertrophy and muscle endurance. You can google those if you're not completely sure, but if you read up about it then you'll know which one you're exactly looking for then you'll know how to prioritize your workouts.
Is it better to stick with one program or mix it up? I would do something like one exercise per workout for maximal strength to increase 1RM, and the rest for functional strength and hypertrophy.
Is it better to stick with one program or mix it up? I would do something like one exercise per workout for maximal strength to increase 1RM, and the rest for functional strength and hypertrophy.
It's usually counter-productive to focus on more than one different type of strength goal at the same time.
Stick to 1 program for a month or 2 so you can solely focus on what you're trying to accomplish, then switch it up to something else to continue your results and not plateau, and also to keep the body guessing.
Things that happen is guys in the gym will be in maximal strength gains for 6 months and there's even guys I see who simply just do that and never anything else, and they're always the ones who never look any different.
It's just kind of hard not to mix it up for me. When I do compound exercises, I always go for max strength but when doing isolation exercises with dumbbells, I feel like I am sacrificing proper form if I'm doing max weight low rep (I guess because it's harder to maintain balance or not activate other muscles when doing db isolation exercises?), and it just feels like I'm not doing enough if I don't do at least 6 reps.
I guess the answer would be to switch to all compound exercises but my lower back can't handle it.
It's just kind of hard not to mix it up for me. When I do compound exercises, I always go for max strength but when doing isolation exercises with dumbbells, I feel like I am sacrificing proper form if I'm doing max weight low rep (I guess because it's harder to maintain balance or not activate other muscles when doing dumbell exercises?), and it just feels like I'm not doing enough if I don't do at least 6 reps.
I guess the answer would be to switch to all compound exercises but my lower back can't handle it.
That's just it right. We wouldn't really try and increase our 1RM on say a bicep curl, save those for the large compound movements.
Again if that type of program is working for you then by all means keep going. If you start to notice a lack of gains, plateau, anything like that then it might be time to strictly focus on 1 specific goal for a month or 2 then switch to hypertrophy or muscle endurance after that.
Yeah I've been thinking for a while of doing just endurance type training to switch things up a little. But say for instance I can't do over 12 pullups in a row - should I just eliminate them from the workout for a month?
Sorry, should've clarified. Olympic lifts as seen here in this tutorial:
Military Presses:
and CNS is central nervous system. When you're doing heavy weight sets, and I mean where you're targeting low rep ranges and trying to increase your 1RM. Over time it starts to mess with your nervous system and isn't good for long term health. That's why strength phases are best kept to about 4-6 weeks and then bring down the intensity.
Now when you're doing a strength phase (mind you I'm only going off that as you said you're lifting heavy as possible and the main reason for the most part is to get stronger) you don't target small muscle groups like bi's, tri's, etc. To get the best results for what you're going for, it's best to stick to large compound movements like the ones I mentioned earlier (bench press, deadlifts (RDL, SLDL), Squats, Military Press etc), things that target large muscle groups.
And then when you're finished your 4-6 week cycle, that's when you can decrease your intensity and focus on those small muscle groups again.
That's what I'm assuming you want to accomplish when you say you want to increase your strength, but at the same time I could be off on what type of strength you're looking to increase:
- Maximal strength gains will come from the 1-5 rep bracket.
- Functional strength gains come from the 6-8 rep bracket.
- Hypertrophy or muscle growth gains come from the 8-12 rep bracket.
-Strength and muscle endurance gains come from the 12 rep plus bracket.
I am advising all this under the assumption you're looking for maximal strength gains here which is the lowest rep bracket, but again there's always functional, hypertrophy and muscle endurance. You can google those if you're not completely sure, but if you read up about it then you'll know which one you're exactly looking for then you'll know how to prioritize your workouts.
Lots of info I know.
Thanks for the help Lynk. I'll read up the difference between each strength. And work towards my goal. Is it okay if I send you PMs later on? I don't want to abuse your help.
Can you give me an example of what one day would look like? If you have the time.
Quote:
Originally Posted by Unaffiliated
I feel like shoulders/legs would be harder to cram into a 1h session than chest/tris.
Yeah I know what you mean. Would be 8 workouts in total.
I would like what workouts would work best if/when I do/finish the 4 week strength building program.
