Sunday, March 23. 2008
Best Greens
Hi... Found out about you through a site I saw on bodybuilding.com You were the link to their link, does that make sense? : ) Regarding greens... what is your opinion on the best greens to eat? I'm really into bodybuilding but this is the one area I'm failing in : ) I want to know what greens, how much and what times are the best to consume them? Thank you! JFM
Juan
Answers:
The information below is taken directly from the maual I give to all of my private training clients. To answer your question in regards to which green veggies you should be consuming, see "green vegetables" under "choose often":
CARBOHYDRATES
CHOOSE OFTEN
BREADS: 100% whole wheat, sprouted grain, bran, rye, pumpernickel, whole wheat english muffins (*we suggest Food for Life & Brownberry Brands)
CEREALS: Flax Plus, Optimum, Kashi, Cheerios, slow cooking oatmeal (100% whole oats)
STARCHES: brown rice, whole wheat pasta
ROOT VEGETABLES: beets, sweat potatoes, yams
GREEN VEGETABLES: asparagus, broccoli, brussel sprouts, cucumber, field greens, mixed salad greens, green beans, romaine lettuce, snap peas, spinach
OTHER VEGETABLES: bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes, organic (low sodium) vegetable soup
FRUIT: all fresh fruits
CHOOSE SOMETIMES
BREADS&BAKED GOODS: whole wheat tortillas and muffins, sourdough
CEREALS: all corn and rice based cereals
STARCHES: egg noodles, non-enriched or whole wheat pancakes (no/low sugar syrup)
ROOT VEGETABLES: baked potatoes
OTHER VEGETABLES: iceburg lettuce, yellow squash, zucchini
SNACKS: rice cakes, wheat crackers
CHOOSE RARELY
BAKED GOODS: bagels, cakes, cookies, doughnuts, english muffins (non whole wheat), white breads
CEREALS: sugary cereals (Coco Puffs, Fruity Pebbles, etc.)
DAIRY PRODUCTS: high fat/sugar frozen yogurt and ice cream
SNACKS/TREATS: dried fruit, french fries, granola bars, potato chips, trail mix
SALADS: cole slaw, potatoe salad, creamy seafood salad
As far as when to eat greens, in my opinion, you can never get enough and you should be eating them throughout the day. Most green veggies are slow digesting carbohydrates (controlling blood sugar and insulin spikes) full of fiber and micronutrients, and have a higher than normal thermic effect of feeding (TEF). I'd shoot for 5-10 servings of all veggies each day, and maybe half of those should be green veggies. If you want a real easy way to get in enough greens, eat one standard size package of organic mixed sald greens each day: you can add chicken, walnuts and bell peppers to it along with a healthy dressing to make a great salad. I'm also now really "in to" roasted aspagagus drizzled with olive oil (healthy fat) with crushed almonds over the top. I also like "broccolini" as well.
Bottom Line: unlike other forms of carbohydrates which you need to give some consideration to in terms of timing and amounts (although that's overblown too IMO), green veggies can, and should, be eaten whenever you want. To dowload my entire client training and nutrition manuals, check me out at www.cincinnatifitnesstrainer.com.
PJ Striet
Greens - eat your vegetables period .. Broccoli,
spinach, kale .. The darker the green the better..
Seriously, green vegetables are fine but vegetables in
general are good ..(try a sweet potato -or yam -one
the best vegetables you can consume)..
Good luck ....
Sunir Jossan
I just eat what my Wife brings home. Sorry
Jim Bryan
JFM,
I am not really sure of you question. With regards to greens are you referring to "lettuce like" vegetables? Also when you say " an area you are failing in", does that mean nutrition or what type of vegetables to eat? If you want to know what types to eat I would suggest looking up the nutrition content of "greens" and picking the ones that rank the highest. The ones that come to mind are spinach (it worked for Popeye), kale, chard, red leaf lettuce, and collard or mustard greens. If you question was more refined I might be of more help, sorry.
Best of luck
Doug Scott
Juan,
In my opinion, it's hard to pin down the "best greens" to eat. I feel the optimal approach is to eat a variety of greens. And not only greens, but a wide variety of different colored fruits and vegetables as well. They all contain beneficial levels of phyto-nutrients and are rich in antioxidants. But since you're specifically asking about greens, some of the really good ones are the leaf lettuces such as romaine, green leaf, spinach, etc. You can also press out and ingest the juice from fresh grown wheatgrass which is another excellent source of green nutrition. If you're looking for convenience, you can take greens in the dehydrated forms such as Green Magma, Spirulina, Green Kamut and others like this. These can be purchased from online nutrition retailers or a local health food store. And then keep in mind things such as broccoli, kale, cabbage, green beans, peas, asparagus and the host of other green vegetables available in season are great sources too.
As for how much, that depends. With the dried supplemental forms, follow the suppliers' recommendations. WIth fresh greens, you can eat your fill for the most part. Green vegetables such as the lettuces are very low calorie, high in fiber and are nutrient dense. Volume isn't really an issue as in and of themselves, these are hard to overindulge on. Eat them with a variety of foods, and don't concern yourself too much with the quantity. Just make sure you eat an abundance of them. Other green vegetables can be eaten along with other parts of a meal, and tend to be best enjoyed and digested with the lunch and dinner meals.
I hope this helps you.
John Leschinski
Juan
Answers:
The information below is taken directly from the maual I give to all of my private training clients. To answer your question in regards to which green veggies you should be consuming, see "green vegetables" under "choose often":
CARBOHYDRATES
CHOOSE OFTEN
BREADS: 100% whole wheat, sprouted grain, bran, rye, pumpernickel, whole wheat english muffins (*we suggest Food for Life & Brownberry Brands)
CEREALS: Flax Plus, Optimum, Kashi, Cheerios, slow cooking oatmeal (100% whole oats)
STARCHES: brown rice, whole wheat pasta
ROOT VEGETABLES: beets, sweat potatoes, yams
GREEN VEGETABLES: asparagus, broccoli, brussel sprouts, cucumber, field greens, mixed salad greens, green beans, romaine lettuce, snap peas, spinach
OTHER VEGETABLES: bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes, organic (low sodium) vegetable soup
FRUIT: all fresh fruits
CHOOSE SOMETIMES
BREADS&BAKED GOODS: whole wheat tortillas and muffins, sourdough
CEREALS: all corn and rice based cereals
STARCHES: egg noodles, non-enriched or whole wheat pancakes (no/low sugar syrup)
ROOT VEGETABLES: baked potatoes
OTHER VEGETABLES: iceburg lettuce, yellow squash, zucchini
SNACKS: rice cakes, wheat crackers
CHOOSE RARELY
BAKED GOODS: bagels, cakes, cookies, doughnuts, english muffins (non whole wheat), white breads
CEREALS: sugary cereals (Coco Puffs, Fruity Pebbles, etc.)
DAIRY PRODUCTS: high fat/sugar frozen yogurt and ice cream
SNACKS/TREATS: dried fruit, french fries, granola bars, potato chips, trail mix
SALADS: cole slaw, potatoe salad, creamy seafood salad
As far as when to eat greens, in my opinion, you can never get enough and you should be eating them throughout the day. Most green veggies are slow digesting carbohydrates (controlling blood sugar and insulin spikes) full of fiber and micronutrients, and have a higher than normal thermic effect of feeding (TEF). I'd shoot for 5-10 servings of all veggies each day, and maybe half of those should be green veggies. If you want a real easy way to get in enough greens, eat one standard size package of organic mixed sald greens each day: you can add chicken, walnuts and bell peppers to it along with a healthy dressing to make a great salad. I'm also now really "in to" roasted aspagagus drizzled with olive oil (healthy fat) with crushed almonds over the top. I also like "broccolini" as well.
Bottom Line: unlike other forms of carbohydrates which you need to give some consideration to in terms of timing and amounts (although that's overblown too IMO), green veggies can, and should, be eaten whenever you want. To dowload my entire client training and nutrition manuals, check me out at www.cincinnatifitnesstrainer.com.
PJ Striet
Greens - eat your vegetables period .. Broccoli,
spinach, kale .. The darker the green the better..
Seriously, green vegetables are fine but vegetables in
general are good ..(try a sweet potato -or yam -one
the best vegetables you can consume)..
Good luck ....
Sunir Jossan
I just eat what my Wife brings home. Sorry
Jim Bryan
JFM,
I am not really sure of you question. With regards to greens are you referring to "lettuce like" vegetables? Also when you say " an area you are failing in", does that mean nutrition or what type of vegetables to eat? If you want to know what types to eat I would suggest looking up the nutrition content of "greens" and picking the ones that rank the highest. The ones that come to mind are spinach (it worked for Popeye), kale, chard, red leaf lettuce, and collard or mustard greens. If you question was more refined I might be of more help, sorry.
Best of luck
Doug Scott
Juan,
In my opinion, it's hard to pin down the "best greens" to eat. I feel the optimal approach is to eat a variety of greens. And not only greens, but a wide variety of different colored fruits and vegetables as well. They all contain beneficial levels of phyto-nutrients and are rich in antioxidants. But since you're specifically asking about greens, some of the really good ones are the leaf lettuces such as romaine, green leaf, spinach, etc. You can also press out and ingest the juice from fresh grown wheatgrass which is another excellent source of green nutrition. If you're looking for convenience, you can take greens in the dehydrated forms such as Green Magma, Spirulina, Green Kamut and others like this. These can be purchased from online nutrition retailers or a local health food store. And then keep in mind things such as broccoli, kale, cabbage, green beans, peas, asparagus and the host of other green vegetables available in season are great sources too.
As for how much, that depends. With the dried supplemental forms, follow the suppliers' recommendations. WIth fresh greens, you can eat your fill for the most part. Green vegetables such as the lettuces are very low calorie, high in fiber and are nutrient dense. Volume isn't really an issue as in and of themselves, these are hard to overindulge on. Eat them with a variety of foods, and don't concern yourself too much with the quantity. Just make sure you eat an abundance of them. Other green vegetables can be eaten along with other parts of a meal, and tend to be best enjoyed and digested with the lunch and dinner meals.
I hope this helps you.
John Leschinski
Putting on Too Much Fat
I've been using HIT principles for just less than a year now and truly believe it to be the best method of training with weekly results to prove this.
But during my training (myself being a mix of mesomorphy and endomorphy), I've been putting on too much fat. I know that to minimise this, I need to keep lowering my calories steadily until I see the fat increments have stopped.
The questions here are:
-can one truly stop fat additions on a 'bulk phase' in the way I've described (as I hear that to put on muscle on a caloric surplus, some fat will also add on)?
-If I lower the calories steadily, and still see my strength gains go up each week (as I am currently seeing), is this an indication that my muscles are still growing (as I'd currently prefer to add muscle with fat than no muscle and no fat!)? Or conversely, if I see my strength gains have stopped (despite enough recovery time - I currently train every body part once every 8 days, and I've been training for a year altogether), does this mean my muscle growth has stopped?
-finally, on a low-calorie phase when I'm trying to LOSE fat, can I still expect strength gains (and once again, does this mean muscle gain?)
Thanks.
Abdurrahim
Answers:
I offer the following opinions:
1. One can get stronger regardless of the numbers of calories they are consuming. Even if you maintain your current strength while in a caloric deficit, you'll ultimately end up stronger in a relative sense.
2. Laying down new muscle tissue is an anabolic process requiring a caloric excess. You will put on some body fat in this process.
3. Losing body fat is a catabolic process requiring a caloric deficit. However, as long as calories are not dropped too drastically, you will not lose much, if any muscle.
4. Most people, in my opinion, would be far better off training to "look more muscular" vs. trying to put on a lot more muscle.
5. Get the word "bulking" out of your vocabulary. Gorging yourself with 5000 calories per day may allow you to add a couple pounds of muscle, but you are ultimately going to put on too much body fat, look sloppy, and put your health at increased risk. 17 year olds can get away with this in some cases, but probably not the guy 30+. You are better off gradually increasing calories, and eating nutritous foods, to minimize the amount of fat gained.
PJ Striet
Strength gains means you are getting stronger. But
added visible muscle is another thing ..Lots of guys
get very strong, but do not look extremely muscular.
Genetics plays a big part in this. That'ss why
strength should always be the focus - train fos
strength - keep calories and diet in check and let the
body take its natural shape.
Hope this helps
Sunir Jossan
Abdurrhim,
I am not a big fan of the bulking phase - "leaning out" phase stuff. I prefer to establish an eating plan that is correct for increasing strength while maintaining a healthy body fat level, and stick with this most of the time. The reason why I dislike the bulking up idea is it gives most people a license to eat. They generally make poor food choices and eat way to much empty calories, all in the name up bulking up. Besides, what I have found is that by eating more nutrient dense foods - fruits, vegetables, nuts, and lean meats one is able to gain strength and keep body fat in check. This is because it is amino acids, vitamins, minerals, water, along with glucose (carbohydrates) that build the body. Not necessarily calories.
Good Luck
Doug Scott
Allow me to simplify. I wouldn't add fat for any reason. I would train 2 or 3 days a week Full Body. Add weight on the bar or machine when you can. Make sure you are working the large muscle groups first.
People have been doing this for as long as I have been training (50 years) Nothing comes easy. What ends up building muscle is being consistant about your training. Good luck!
Jim Bryan
But during my training (myself being a mix of mesomorphy and endomorphy), I've been putting on too much fat. I know that to minimise this, I need to keep lowering my calories steadily until I see the fat increments have stopped.
The questions here are:
-can one truly stop fat additions on a 'bulk phase' in the way I've described (as I hear that to put on muscle on a caloric surplus, some fat will also add on)?
-If I lower the calories steadily, and still see my strength gains go up each week (as I am currently seeing), is this an indication that my muscles are still growing (as I'd currently prefer to add muscle with fat than no muscle and no fat!)? Or conversely, if I see my strength gains have stopped (despite enough recovery time - I currently train every body part once every 8 days, and I've been training for a year altogether), does this mean my muscle growth has stopped?
-finally, on a low-calorie phase when I'm trying to LOSE fat, can I still expect strength gains (and once again, does this mean muscle gain?)
Thanks.
Abdurrahim
Answers:
I offer the following opinions:
1. One can get stronger regardless of the numbers of calories they are consuming. Even if you maintain your current strength while in a caloric deficit, you'll ultimately end up stronger in a relative sense.
2. Laying down new muscle tissue is an anabolic process requiring a caloric excess. You will put on some body fat in this process.
3. Losing body fat is a catabolic process requiring a caloric deficit. However, as long as calories are not dropped too drastically, you will not lose much, if any muscle.
4. Most people, in my opinion, would be far better off training to "look more muscular" vs. trying to put on a lot more muscle.
5. Get the word "bulking" out of your vocabulary. Gorging yourself with 5000 calories per day may allow you to add a couple pounds of muscle, but you are ultimately going to put on too much body fat, look sloppy, and put your health at increased risk. 17 year olds can get away with this in some cases, but probably not the guy 30+. You are better off gradually increasing calories, and eating nutritous foods, to minimize the amount of fat gained.
PJ Striet
Strength gains means you are getting stronger. But
added visible muscle is another thing ..Lots of guys
get very strong, but do not look extremely muscular.
Genetics plays a big part in this. That'ss why
strength should always be the focus - train fos
strength - keep calories and diet in check and let the
body take its natural shape.
Hope this helps
Sunir Jossan
Abdurrhim,
I am not a big fan of the bulking phase - "leaning out" phase stuff. I prefer to establish an eating plan that is correct for increasing strength while maintaining a healthy body fat level, and stick with this most of the time. The reason why I dislike the bulking up idea is it gives most people a license to eat. They generally make poor food choices and eat way to much empty calories, all in the name up bulking up. Besides, what I have found is that by eating more nutrient dense foods - fruits, vegetables, nuts, and lean meats one is able to gain strength and keep body fat in check. This is because it is amino acids, vitamins, minerals, water, along with glucose (carbohydrates) that build the body. Not necessarily calories.
Good Luck
Doug Scott
Allow me to simplify. I wouldn't add fat for any reason. I would train 2 or 3 days a week Full Body. Add weight on the bar or machine when you can. Make sure you are working the large muscle groups first.
People have been doing this for as long as I have been training (50 years) Nothing comes easy. What ends up building muscle is being consistant about your training. Good luck!
Jim Bryan
Shoulder Injury?
Hey guys, thanks for hearing out my question. I started lifting when i was in the 8th grade im right now a junior in college. I was always a little guy, right now im only 5'6 170. Basically i always been into bench pressing and at first starting i could only do 70 lbs as i max, im proud to say i got to 260 last year. Then all the sudden it came crashing down, i had a shoulder injury and a tricep injury i believe is due to benching unevenly, my right hand would always go up faster. well to make a long story short,my bench dropped to 190lbs, i did rehab worked with light weight, stopped benching for 6 months, did shoulder work, tricep work. and now im trying to get back and beyond my limits. im currently at 245, and i notice when im trying to go heavy on my last workout, i felt a sharp pain on the negative while bench pressing. It was when i was on the negative phase with a heavy weight i felt the pain in my tricep near the elbow, IM afraid this is the same type of injury that caused me to have a setback? what am i to do, do i just not have the tendon,joint strength needed for heavy weights? i really want to hit that 300 lb barrier. what should i do?
Alex
Answers:
First off I don't consider you a little guy. 5'6" at 170 is a pretty husky guy. Why are you letting the Bench Press control your workouts? There are plenty of things you could be doing to make and keep you strong without ever doing another bench. Try dips. Machine or freeweight. Unless you are in Bench competitions it doesn't make sense to me to keep trying to make the bench "Fit." I benched 370 and no one cares. I hurt my shoulder too and haven't benched in 20 years. The only thing that suffered was my Bench Press. My shoulders are good now and I prefer that.
Jim Bryan
Hello Alex,
Did you correct your uneven benching before you picked the exercise back up? Injuries are nothing to sneeze at. Your body is trying to tell you you're doing something wrong. Without seeing you bench it's hard to diagnose. There could be a number of things happening. My guess would be with your form. Do your elbows flare out when you press or do you keep them at your sides? Are you pulling and keeping your shoulders retracted throughout the set? Are you doing low reps, trying to constantly max out? You have to get and keep your form perfect at all times. If you don't know what proper form is look at the writings of Stuart McRobert's, and articles on cyberpump.com. Don't get caught up in just trying to bench 300lbs either. Good luck and check back.
Patrick Self
Alex,
The thing you REALLY need to do, is get medical attention. If you've got some sort of latent neurological problem, or an injury brewing progressively under the surface of what you can sense now, your problem could progress to be MUCH bigger than worrying about your bench press poundage.
Having been down that road of youth, and at times pushed through injuries when medical attention should have been sought, I can honestly say, that did not pay off in my own life. Frankly, it was foolish and reckless. And so with that said, I would seriously advise you get some sort of professional diagnosis to either confirm it's okay to work through or around the damage. (Not likely) Or, be advised that you get involved with a well designed rehabilitation therapy program, under the guidance of both a medical professional and a physical therapist/sports medicine pro that can make sure you fully heal. THEN when 100% healed, you move into an area of full bore training to focus on increasing your bench press weight. Otherwise, you're pretty likely to just keep repeating the process of tissue damage, deepening the trauma and maybe eventually reaching a point of no return. I don't mean to sound alarmist, but I know of no other way to tell you this without being blunt.
On a final note, I seriously recommend too, that you seek sources on instruction related proper technique and form. You could be either using flawed form and technique, and/or overtraining. I wouldn't mess around without any sort of qualified intervention to make things physically sound and right for yourself.
Good luck!
John Leschinski
Alex
Answers:
First off I don't consider you a little guy. 5'6" at 170 is a pretty husky guy. Why are you letting the Bench Press control your workouts? There are plenty of things you could be doing to make and keep you strong without ever doing another bench. Try dips. Machine or freeweight. Unless you are in Bench competitions it doesn't make sense to me to keep trying to make the bench "Fit." I benched 370 and no one cares. I hurt my shoulder too and haven't benched in 20 years. The only thing that suffered was my Bench Press. My shoulders are good now and I prefer that.
Jim Bryan
Hello Alex,
Did you correct your uneven benching before you picked the exercise back up? Injuries are nothing to sneeze at. Your body is trying to tell you you're doing something wrong. Without seeing you bench it's hard to diagnose. There could be a number of things happening. My guess would be with your form. Do your elbows flare out when you press or do you keep them at your sides? Are you pulling and keeping your shoulders retracted throughout the set? Are you doing low reps, trying to constantly max out? You have to get and keep your form perfect at all times. If you don't know what proper form is look at the writings of Stuart McRobert's, and articles on cyberpump.com. Don't get caught up in just trying to bench 300lbs either. Good luck and check back.
Patrick Self
Alex,
The thing you REALLY need to do, is get medical attention. If you've got some sort of latent neurological problem, or an injury brewing progressively under the surface of what you can sense now, your problem could progress to be MUCH bigger than worrying about your bench press poundage.
Having been down that road of youth, and at times pushed through injuries when medical attention should have been sought, I can honestly say, that did not pay off in my own life. Frankly, it was foolish and reckless. And so with that said, I would seriously advise you get some sort of professional diagnosis to either confirm it's okay to work through or around the damage. (Not likely) Or, be advised that you get involved with a well designed rehabilitation therapy program, under the guidance of both a medical professional and a physical therapist/sports medicine pro that can make sure you fully heal. THEN when 100% healed, you move into an area of full bore training to focus on increasing your bench press weight. Otherwise, you're pretty likely to just keep repeating the process of tissue damage, deepening the trauma and maybe eventually reaching a point of no return. I don't mean to sound alarmist, but I know of no other way to tell you this without being blunt.
On a final note, I seriously recommend too, that you seek sources on instruction related proper technique and form. You could be either using flawed form and technique, and/or overtraining. I wouldn't mess around without any sort of qualified intervention to make things physically sound and right for yourself.
Good luck!
John Leschinski
Nutrition Advice
Thanks for your advice guys about sleep.I think the best way to go about it is to get to bed earlier and if i have to take a nap for no longer then maybe 30 min after work , because it is harder to fall asleep at night if i sleep for longer then that.
I realized that taking anything other then protein and multi-v does nothing! just a waste of money.I did re-evaluate my training and my diet ,im eating about 8 times a day ,high in carbs , high in protein ,low in fat ,and my training now consist of 8-10 reps with heavy weight on a 5 day workout shedual , hitting legs first thing in the week.I give it everything i got every workout , and it has paid off.I started my new meal plan in december. I was 170 pounds with 6.5% body fat and 24BMI.Now its begining of march i'm at 195 pounds with about 9% body fat and 26BMI! I'm 6',just for the record. I'm gona keep going until i hit 210lb then im gona come up with a new plan so i can drop some weight and get shredddded.Any suggestions?
John
Answers:
My advice is too wean yourself down from 5 days a week
to 4 and then to eventually three .. If you like to
split then keep splitting - but you might see better
results training the body as one unit. I have seen my
best results with my clients training full body type
workouts with a emphasis on a specific body part ..
Brief, hard, progressive exercise....
Hope this helps ...
Sunir Jossan
Hello John,
Glad to see you are trying to put some effort into sleeping. Is your bodyfat truly 9% at 195 lbs? It's hard for me to imagine gaining 25 lbs in a few months and the majority of it not being fat. How many calories are you taking in a day through 8 meals? Unless you're training hard and into some new poundage territory, all those meals are just going to end up around your waist. Are you working out 5 days a week? If so, that's too much training. You couldn't possibly be working as hard as you can, and then come back the next day for more. My suggestion to you would be to GRADUALLY add some quality weight. When trying to add muscle, you are going to add a little fat, but that's all you want to add. There is no point in eating like a pig, and then trying to shed it off. Don't confuse just any weight gain to quality weight gain. Good luck and continue to check back.
Patrick Self
I realized that taking anything other then protein and multi-v does nothing! just a waste of money.I did re-evaluate my training and my diet ,im eating about 8 times a day ,high in carbs , high in protein ,low in fat ,and my training now consist of 8-10 reps with heavy weight on a 5 day workout shedual , hitting legs first thing in the week.I give it everything i got every workout , and it has paid off.I started my new meal plan in december. I was 170 pounds with 6.5% body fat and 24BMI.Now its begining of march i'm at 195 pounds with about 9% body fat and 26BMI! I'm 6',just for the record. I'm gona keep going until i hit 210lb then im gona come up with a new plan so i can drop some weight and get shredddded.Any suggestions?
John
Answers:
My advice is too wean yourself down from 5 days a week
to 4 and then to eventually three .. If you like to
split then keep splitting - but you might see better
results training the body as one unit. I have seen my
best results with my clients training full body type
workouts with a emphasis on a specific body part ..
Brief, hard, progressive exercise....
Hope this helps ...
Sunir Jossan
Hello John,
Glad to see you are trying to put some effort into sleeping. Is your bodyfat truly 9% at 195 lbs? It's hard for me to imagine gaining 25 lbs in a few months and the majority of it not being fat. How many calories are you taking in a day through 8 meals? Unless you're training hard and into some new poundage territory, all those meals are just going to end up around your waist. Are you working out 5 days a week? If so, that's too much training. You couldn't possibly be working as hard as you can, and then come back the next day for more. My suggestion to you would be to GRADUALLY add some quality weight. When trying to add muscle, you are going to add a little fat, but that's all you want to add. There is no point in eating like a pig, and then trying to shed it off. Don't confuse just any weight gain to quality weight gain. Good luck and continue to check back.
Patrick Self
Chin Advice
I have just started to place my foot down ( more like tip toe ) at the bottom position of the chin up for a second or two.I find that this eliminates any bounce, allows me to inhale before each pull and gives me a slightly greater range of motion than stopping just short of a full hang and not putting my foot down.I am wondering whether i have simply made this exercise easier for myself by not having to hold my "hanging weight " at the bottom position or have been sensible by eliminating poor form and having better control of my breathing and rep speed. i currently have 12.5 kilos hanging off my belt , i weigh 96.5 kilos and am 42.I do 1x8-9 then 2 mins later ix failure- usually 6-7 reps. My grip is hands facing about 12" apart. Would you please let me know what you think. Thank you once again for previous advice.
Paul
Answers:
Paul,
It really does not matter what we think since we are not the ones performing the exercise. If you feel this technique is makes the exercise more productive than by all means stick with it.
Good Luck
Doug Scott
If it makes the exercise "harder", eliminates bounce and swing and increases ROM, more power to you. My concern would be the temptation for you to push off the floor with the foot to get a little "umph" off the bottom (similar to effect of using a band for assisted chins). As long as you don't do this, I don't see a problem.
PJ Striet
You can cheat once in a while to help your body work
a little harder, but why not decrease the weight to
where you can do the exercise with out and assist.
Weight is important, but form is more important ..
Sunir Jossan
Paul,
Do whatever you need to to keep you focused on training. Do it for you and don't worry what others think. I myself use a pushoff now and then. I don't really care if others think I'm "cheating." When they have been training for 50 years then they can bitch at me. Good luck! Don't give up and don't give in.
Jim Bryan
Hello Paul,
Glad you stopped back by. You have made it somewhat easier. Be careful with the range of motion that you use. Also keep those shoulders tight when in the bottom position. Don't let them relax. If you can't do that, then I would sugest getting some sort of "stop" to put under you to let you know when you're in your lowest, safest position. Doing chins the way you are doing them, I would emphasize the negative part much more than normal. The bottom line is how you progress. If you can do them in a safe and productive manner, and add a little weight whenever possible, then by all means keep doing them. Just watch that range of motion. Good luck and continue to check back.
Patrick Self
Paul
Answers:
Paul,
It really does not matter what we think since we are not the ones performing the exercise. If you feel this technique is makes the exercise more productive than by all means stick with it.
Good Luck
Doug Scott
If it makes the exercise "harder", eliminates bounce and swing and increases ROM, more power to you. My concern would be the temptation for you to push off the floor with the foot to get a little "umph" off the bottom (similar to effect of using a band for assisted chins). As long as you don't do this, I don't see a problem.
PJ Striet
You can cheat once in a while to help your body work
a little harder, but why not decrease the weight to
where you can do the exercise with out and assist.
Weight is important, but form is more important ..
Sunir Jossan
Paul,
Do whatever you need to to keep you focused on training. Do it for you and don't worry what others think. I myself use a pushoff now and then. I don't really care if others think I'm "cheating." When they have been training for 50 years then they can bitch at me. Good luck! Don't give up and don't give in.
Jim Bryan
Hello Paul,
Glad you stopped back by. You have made it somewhat easier. Be careful with the range of motion that you use. Also keep those shoulders tight when in the bottom position. Don't let them relax. If you can't do that, then I would sugest getting some sort of "stop" to put under you to let you know when you're in your lowest, safest position. Doing chins the way you are doing them, I would emphasize the negative part much more than normal. The bottom line is how you progress. If you can do them in a safe and productive manner, and add a little weight whenever possible, then by all means keep doing them. Just watch that range of motion. Good luck and continue to check back.
Patrick Self
Thanks from A Reader
I just wanted to say tahnkyou for the detailed and thoughtfull responses! thanks alot you guys! I realised thanks to you that i was chickening out of effort, and that i should build myself up instead of try and find alternatives.
Avi
Answer:
[editor's note: another response came in later Avi]
Hello Avi,
Yes there are plenty of exercises you can do for your legs instead of squats. The squats,or the fact that you are tall have nothing to do with your lungs giving out. That has to do with the fact that your cardiovascular system is not in the shape it needs to be to handle the squats. When doing squats there are plenty parts of your body that will "give out" if they are not strong or in shape before your legs, such as your upper back or shoulder girdle. There is nothing that will challenge your legs more than squats, if you are suited to do them. You need to continue to do squats and adapt to them slowly. Work in a day or two a week of some form of cardio work that you like and can do safely. You can also do some interval training where you pick up the pace in the given exercise and then back off for a little bit, and repeat. For example you could ride a stationary bike at a high level for 20-30 seconds, then pedal at a lower intensity for a minute or so and then repeat for say, ten times. Work at it slowly and let your body adapt and you will be fine. Let us know how everyhting works for you. Good luck.
Glad to help out. Check back as often as you need to. Good luck and continue to train hard.
Patrick Self
Avi
Answer:
[editor's note: another response came in later Avi]
Hello Avi,
Yes there are plenty of exercises you can do for your legs instead of squats. The squats,or the fact that you are tall have nothing to do with your lungs giving out. That has to do with the fact that your cardiovascular system is not in the shape it needs to be to handle the squats. When doing squats there are plenty parts of your body that will "give out" if they are not strong or in shape before your legs, such as your upper back or shoulder girdle. There is nothing that will challenge your legs more than squats, if you are suited to do them. You need to continue to do squats and adapt to them slowly. Work in a day or two a week of some form of cardio work that you like and can do safely. You can also do some interval training where you pick up the pace in the given exercise and then back off for a little bit, and repeat. For example you could ride a stationary bike at a high level for 20-30 seconds, then pedal at a lower intensity for a minute or so and then repeat for say, ten times. Work at it slowly and let your body adapt and you will be fine. Let us know how everyhting works for you. Good luck.
Glad to help out. Check back as often as you need to. Good luck and continue to train hard.
Patrick Self
Routine Advice
I'm training for a new rugby season in September so I have plenty of time. I have a designed cardio, skill and speed workout, but my weight lifting and gym workouts are lacking in clarity. I was wondering what would be more ideal out of full-body workouts, targetting certain muscles on certain days or something else? This was the routine I was following previously from Men's Health:
-Bicep Curl
-Stiff Leg Deadlift
-Leg Extensions
-Squat
-Pull-over
-Bar-Bell Bench Press
-Bar-bell bent row over
-Shoulder Press
-Triceps Extension
-Lat Raise
-Standing Calf Raise
-Sit Ups
(All 8-12 reps to muscle failre)
I would do this twice a week inbetween cardio workouts and sprints.
Chris
Answers:
Taking this routine:
Do in this order.
Start your workout with one or two of these and rotate when needed saving the squats or deadlifts for alternate workouts.
-Stiff Leg Deadlift
-Leg Extensions
-Squat
Then Calf raises
Then one or both of these:
Pullover or Lat Raise (lat Pulldowns?)
Or chins
or Barbell Bent Over Rows (carefull--can be a low back attack)
Then Bench Press
Or Inclines
Then Shoulder Press
You can add Curls and Tricep Extensions (I like Dips Better) in here but you don't have to every workout.
Then Situps
or general Ab work.
One thing I wouldn't do is try to adopt an over kill, overly complicated workout. Keep it simple and keep it safe and avoid workouts that need mental masturbation. Anyone can make up these, they fly all over the Internet.
If you're doing this to get stronger for Rugby then spend time getting better at Rugby and don't try to put in any marathon Body Builder workouts. Very best of luck and Health!
Jim Bryan
Chris
It can all work - there is no such thing as the
perfect workout. The key is progession and the ability
to get stronger over time. For some, full -body
workouts work great. They help decrease the risk of
overtraining and make most sense from a recovery
standpoint. But for others, Fullbody workouts just
don't seem to cut it...maybe its more mental for them
..but they dont seem to like it or seem to stick with
it .. For those, a split routine could be the answer.
Splits are tougher trying to balance the intensity
versus volume issue and making sure you allow for
proper rest between workouts .. But for those who like
to split - it can work and be a very productive
program ..
Personally I train most of my clients on full body
programs ..During the workouts we may hi-light or
emphasize a body part within the framework of a full
body routine .. Clients say they find the full body
workouts more challenging and more productive ...As a
trainer it is easier to chart progress and keep ensure
total body stimulation as well as total body recovery
...
Just keep in mind what ever you do - it all can work,
as long as you work hard !
Hope this helps ..
Sunir Jossan
Chris,
When training for athletics attention must be improving physical abilities (strength, agility, conditioning etc) as well as skill practice. With that said it would make sense to make each training segment as efficient as possible so it doesn’t detract for the others. This lends itself to a full body training approach 2-3 times each week rather than a 4-6 day per week split routine. My suggestion is to choose around a dozen or so exercises that work the major muscles of the body and work hard at them. Increase reps and weight when possible but above all else work hard.
Good Luck
Doug Scott
Hello Chris,
The changes I would make would be to drop the tricep extensions,leg extensions,lateral raise, and I wouls substitute one arm dumbbell rows for the barbell rows. Also if the pullovers that you are doing are a machine version, then keep them, for it's a safer and more productive version than the dumbbell/barbell version. If not, drop them and look for an alternative, such as maybe a pulldown or chin.Take the remaining exercises and break them up over two days. For example do the squats at one workout and the deadlifts at another. Lastly, the best way to improve your cardio will be to practice rugby. Good luck.
Patrick Self
-Bicep Curl
-Stiff Leg Deadlift
-Leg Extensions
-Squat
-Pull-over
-Bar-Bell Bench Press
-Bar-bell bent row over
-Shoulder Press
-Triceps Extension
-Lat Raise
-Standing Calf Raise
-Sit Ups
(All 8-12 reps to muscle failre)
I would do this twice a week inbetween cardio workouts and sprints.
Chris
Answers:
Taking this routine:
Do in this order.
Start your workout with one or two of these and rotate when needed saving the squats or deadlifts for alternate workouts.
-Stiff Leg Deadlift
-Leg Extensions
-Squat
Then Calf raises
Then one or both of these:
Pullover or Lat Raise (lat Pulldowns?)
Or chins
or Barbell Bent Over Rows (carefull--can be a low back attack)
Then Bench Press
Or Inclines
Then Shoulder Press
You can add Curls and Tricep Extensions (I like Dips Better) in here but you don't have to every workout.
Then Situps
or general Ab work.
One thing I wouldn't do is try to adopt an over kill, overly complicated workout. Keep it simple and keep it safe and avoid workouts that need mental masturbation. Anyone can make up these, they fly all over the Internet.
If you're doing this to get stronger for Rugby then spend time getting better at Rugby and don't try to put in any marathon Body Builder workouts. Very best of luck and Health!
Jim Bryan
Chris
It can all work - there is no such thing as the
perfect workout. The key is progession and the ability
to get stronger over time. For some, full -body
workouts work great. They help decrease the risk of
overtraining and make most sense from a recovery
standpoint. But for others, Fullbody workouts just
don't seem to cut it...maybe its more mental for them
..but they dont seem to like it or seem to stick with
it .. For those, a split routine could be the answer.
Splits are tougher trying to balance the intensity
versus volume issue and making sure you allow for
proper rest between workouts .. But for those who like
to split - it can work and be a very productive
program ..
Personally I train most of my clients on full body
programs ..During the workouts we may hi-light or
emphasize a body part within the framework of a full
body routine .. Clients say they find the full body
workouts more challenging and more productive ...As a
trainer it is easier to chart progress and keep ensure
total body stimulation as well as total body recovery
...
Just keep in mind what ever you do - it all can work,
as long as you work hard !
Hope this helps ..
Sunir Jossan
Chris,
When training for athletics attention must be improving physical abilities (strength, agility, conditioning etc) as well as skill practice. With that said it would make sense to make each training segment as efficient as possible so it doesn’t detract for the others. This lends itself to a full body training approach 2-3 times each week rather than a 4-6 day per week split routine. My suggestion is to choose around a dozen or so exercises that work the major muscles of the body and work hard at them. Increase reps and weight when possible but above all else work hard.
Good Luck
Doug Scott
Hello Chris,
The changes I would make would be to drop the tricep extensions,leg extensions,lateral raise, and I wouls substitute one arm dumbbell rows for the barbell rows. Also if the pullovers that you are doing are a machine version, then keep them, for it's a safer and more productive version than the dumbbell/barbell version. If not, drop them and look for an alternative, such as maybe a pulldown or chin.Take the remaining exercises and break them up over two days. For example do the squats at one workout and the deadlifts at another. Lastly, the best way to improve your cardio will be to practice rugby. Good luck.
Patrick Self
Monday, February 18. 2008
Working Legs - Without Squats
Hello guys.
When doing deep squats, I find i'm out of air and my lungs fail far before my legs... this is probably because i'm quite tall (1.89 meters).
I would like to know if you have a good way to work the legs instead of squats, since my legs are far less challenged than my lungs/heart doing squats.
Thanks
Avi
Answers:
My advice would be to get in better condition (energy system interval work, bodyweight complexes, metabolic strength training) and keep squatting.
P.J. Striet
Avi,
My first thought about this is that you MAY not be fully conditioned to do squats, and maybe this is why your lungs are giving out before your legs. Squats are tough on the lungs and cardio system for EVERYONE. Especially once the poundage on the bar goes up, and/or the rep count per set. What you're depicting here is the brutality of this demanding exercise that any serious devotee is likely to experience. And it never gets easier. So my first suggestion to you is to use lighter weight than you've been, perfect your form, and work your way up in repetitions and poundage, gradually. Over time, you should find that although your lungs and heart will be greatly taxed, your mental focus will get sharper, and you'll be able to psychologically defeat what seems like your lungs and heart winning the battle. In other words, you'll surpass that point where you feel like you "just can't do it." What you'll find, is that you can.
I'm not talking about forcing yourself to radically and dramatically surpass your level of discomfort so as to jeopardize your safety and well being. But you will need to gradually progress, so as to adapt to the stress on your heart and lungs - bit by bit. Progressing too fast, too soon on the squat is a sure-fire recipe for disaster and ultimately failure. Do it in a consistent fashion, but pushing over the discomfort threshold just a little bit each time. Over time you'll be amazed at how far you can go when you reflect on where you started.
Then on the other hand, if squatting is just not "fitting" for you as an exercise, where you're motivated and driven, then you can make excellent gains on the leg press machine. Just make sure you use equipment that's built solid, designed well relative to body mechanics, and you can make great gains here just as you would squatting. It's not a perfect substitution, but a very good one.
Good luck!
John
Avi,
Being a taller individual might cause a problem for you squatting in terms of leverage advantage / disadvantage. However, in terms of breathing heavy and getting “winded” from the exercise is large in part due to an apparent lake of fitness. I am not saying that you should squat or even that one has to squat to reap the benefits of training, but addressing the cardiovascular system is a must. Avi, if squatting is not working you can try deadlifts, leg presses or high repetition bodyweight squats as they are all productive alternatives.
Good Luck
Doug Scott
Avi,
How many reps are you trying to do? It may just be a situation of getting better at squats so you can squat. I don't think you need to be going ass to heels either. Just go to below parallel. As far as getting out of breath try stopping shy of the point where you are out of breath. Maybe doing another set would be helpful. Don't get caught up in the "I have to do 20 reps to make any progres." Do what you can, add reps when you can, and add weight when you can. Don't try to hurry things and you'll be OK. There aren't shortcuts, just opportunities to work hard. Good luck!
Jim Bryan
Hello Avi,
Yes there are plenty of exercises you can do for your legs instead of squats. The squats,or the fact that you are tall have nothing to do with your lungs giving out. That has to do with the fact that your cardiovascular system is not in the shape it needs to be to handle the squats. When doing squats there are plenty parts of your body that will "give out" if they are not strong or in shape before your legs, such as your upper back or shoulder girdle. There is nothing that will challenge your legs more than squats, if you are suited to do them. You need to continue to do squats and adapt to them slowly. Work in a day or two a week of some form of cardio work that you like and can do safely. You can also do some interval training where you pick up the pace in the given exercise and then back off for a little bit, and repeat. For example you could ride a stationary bike at a high level for 20-30 seconds, then pedal at a lower intensity for a minute or so and then repeat for say, ten times. Work at it slowly and let your body adapt and you will be fine. Let us know how everyhting works for you. Good luck.
Patrick Self
When doing deep squats, I find i'm out of air and my lungs fail far before my legs... this is probably because i'm quite tall (1.89 meters).
I would like to know if you have a good way to work the legs instead of squats, since my legs are far less challenged than my lungs/heart doing squats.
Thanks
Avi
Answers:
My advice would be to get in better condition (energy system interval work, bodyweight complexes, metabolic strength training) and keep squatting.
P.J. Striet
Avi,
My first thought about this is that you MAY not be fully conditioned to do squats, and maybe this is why your lungs are giving out before your legs. Squats are tough on the lungs and cardio system for EVERYONE. Especially once the poundage on the bar goes up, and/or the rep count per set. What you're depicting here is the brutality of this demanding exercise that any serious devotee is likely to experience. And it never gets easier. So my first suggestion to you is to use lighter weight than you've been, perfect your form, and work your way up in repetitions and poundage, gradually. Over time, you should find that although your lungs and heart will be greatly taxed, your mental focus will get sharper, and you'll be able to psychologically defeat what seems like your lungs and heart winning the battle. In other words, you'll surpass that point where you feel like you "just can't do it." What you'll find, is that you can.
I'm not talking about forcing yourself to radically and dramatically surpass your level of discomfort so as to jeopardize your safety and well being. But you will need to gradually progress, so as to adapt to the stress on your heart and lungs - bit by bit. Progressing too fast, too soon on the squat is a sure-fire recipe for disaster and ultimately failure. Do it in a consistent fashion, but pushing over the discomfort threshold just a little bit each time. Over time you'll be amazed at how far you can go when you reflect on where you started.
Then on the other hand, if squatting is just not "fitting" for you as an exercise, where you're motivated and driven, then you can make excellent gains on the leg press machine. Just make sure you use equipment that's built solid, designed well relative to body mechanics, and you can make great gains here just as you would squatting. It's not a perfect substitution, but a very good one.
Good luck!
John
Avi,
Being a taller individual might cause a problem for you squatting in terms of leverage advantage / disadvantage. However, in terms of breathing heavy and getting “winded” from the exercise is large in part due to an apparent lake of fitness. I am not saying that you should squat or even that one has to squat to reap the benefits of training, but addressing the cardiovascular system is a must. Avi, if squatting is not working you can try deadlifts, leg presses or high repetition bodyweight squats as they are all productive alternatives.
Good Luck
Doug Scott
Avi,
How many reps are you trying to do? It may just be a situation of getting better at squats so you can squat. I don't think you need to be going ass to heels either. Just go to below parallel. As far as getting out of breath try stopping shy of the point where you are out of breath. Maybe doing another set would be helpful. Don't get caught up in the "I have to do 20 reps to make any progres." Do what you can, add reps when you can, and add weight when you can. Don't try to hurry things and you'll be OK. There aren't shortcuts, just opportunities to work hard. Good luck!
Jim Bryan
Hello Avi,
Yes there are plenty of exercises you can do for your legs instead of squats. The squats,or the fact that you are tall have nothing to do with your lungs giving out. That has to do with the fact that your cardiovascular system is not in the shape it needs to be to handle the squats. When doing squats there are plenty parts of your body that will "give out" if they are not strong or in shape before your legs, such as your upper back or shoulder girdle. There is nothing that will challenge your legs more than squats, if you are suited to do them. You need to continue to do squats and adapt to them slowly. Work in a day or two a week of some form of cardio work that you like and can do safely. You can also do some interval training where you pick up the pace in the given exercise and then back off for a little bit, and repeat. For example you could ride a stationary bike at a high level for 20-30 seconds, then pedal at a lower intensity for a minute or so and then repeat for say, ten times. Work at it slowly and let your body adapt and you will be fine. Let us know how everyhting works for you. Good luck.
Patrick Self
HIT - Full Body or Split
Is it recommended to have a split routine or full body workout if your training is High Intensity Training? How many exercises should one do during each session under HIT?
Robert
Answers:
My suggestion would be to sign up on www.cyberpump.com and read all the different proponents ideas on this. There is a load of info from Dr. Ken.
Jim Bryan
You can do anything you want in terms of training splits, and I'd actually recomend using a variety of splits throughout the training year. Something like this maybe based on a 7 day training week:
2 weeks of 2 full body workouts with 2-3 days recovery between each workout (like a monday/thursday format)
2 weeks of 3 workouts in an upper/lower/total split with with a day of recovery between and then 2 full days off
2 weeks of 4 workouts upper/lower/rest/upper/lower and then 2 full days off
2 weeks of 4 workouts upper pull muscles with a focus on extra bicep work/lower push muscles (squatting)/rest/upper push muscles (focus on extra tricep work)/lower pull muscles/ 2 full days off
1 week of complete rest from heavy weight training...you could do some light bodyweight circuits or dumbbell complexes on two days but nothing heavy
Remember, don't get caught up in the methods...focus on the principles. If you have any questions, check me out at www.cincinnatifitnesstrainer.com and sign up for my newsletter at www.cincinnatifitnesstrainer.com/newsletter.html
PJ Striet
Hello Robert,
No it's not necessary. The harder you train, the less training you have to do, or can do. Two workouts a week, with plenty of days between them focusing on the big compound movements, eg. Squats, deadlifts,dips,presses,rows,bench presses,pulldowns is what will be best in the long run. Choose the movements that are safe for YOU, and progressively try to add weight when possible while keeping perfect form. Add in some work for your abdominals, calves and maybe some grip work if you like. Check out Cyberpump.com for a vast collection of sensible training advice. Good luck.
Patrick Self
Robert
Answers:
My suggestion would be to sign up on www.cyberpump.com and read all the different proponents ideas on this. There is a load of info from Dr. Ken.
Jim Bryan
You can do anything you want in terms of training splits, and I'd actually recomend using a variety of splits throughout the training year. Something like this maybe based on a 7 day training week:
2 weeks of 2 full body workouts with 2-3 days recovery between each workout (like a monday/thursday format)
2 weeks of 3 workouts in an upper/lower/total split with with a day of recovery between and then 2 full days off
2 weeks of 4 workouts upper/lower/rest/upper/lower and then 2 full days off
2 weeks of 4 workouts upper pull muscles with a focus on extra bicep work/lower push muscles (squatting)/rest/upper push muscles (focus on extra tricep work)/lower pull muscles/ 2 full days off
1 week of complete rest from heavy weight training...you could do some light bodyweight circuits or dumbbell complexes on two days but nothing heavy
Remember, don't get caught up in the methods...focus on the principles. If you have any questions, check me out at www.cincinnatifitnesstrainer.com and sign up for my newsletter at www.cincinnatifitnesstrainer.com/newsletter.html
PJ Striet
Hello Robert,
No it's not necessary. The harder you train, the less training you have to do, or can do. Two workouts a week, with plenty of days between them focusing on the big compound movements, eg. Squats, deadlifts,dips,presses,rows,bench presses,pulldowns is what will be best in the long run. Choose the movements that are safe for YOU, and progressively try to add weight when possible while keeping perfect form. Add in some work for your abdominals, calves and maybe some grip work if you like. Check out Cyberpump.com for a vast collection of sensible training advice. Good luck.
Patrick Self
Workout Advice
I am a 54yr old male in good health and have been weight training at different intensities since my teens. I've back slided the last few years thinking that I'm getting too old for this stuff and I should start acting my age and stop thinking I'm still in my twenties. But you know what? I still feel I can do whatever I want! Sure, I don't have the same drive that I once had so I need someone to do the motivating for me. I've reconized that and had been working with a personel trainer for 3 months but getting quite expensive working out three times a week. So here is my question. I'm thinking about joining a Boot Camp class at the local YMCA. It's a 6 wk. course, 5 days a week, 1 hour sessions. I feel this would be a good foundation. As you can expect, it is based on military P.T style and hits cardio and strength but not on the same days. I'm just looking to get cut and gain a little quality muscule. The military has a good track record of doing just that. Of course I'll be watching my diet and rest at the same time. Is this something a man of 54 should be attempting? I'm 5'9" 190lbs.
blood pressure 120/80.
Thank you,
John
Answers:
Hi John,
Interesting question for sure. I applaud your gung-ho attitude and optimism.
My take is this. As long as you don't have any joint problems or issues, are relatively flexible at present, don't have any heart related problems and your energy levels are good., then I say go for it! I would perhaps check in with a medical person too, just to be safe. But if you're in good health and readily mobile, I think it will be a good challenge with great rewards.
Keep us posted here at Strength Mentor on how you do, and personally, I wish you great success with meeting the challenge.
John
John,
I think you can do it! Age is not a good indicator of what you can or should be doing. I like your attitude and respect your drive. Go for it! Live your life and enjoy it! We get one trip. Make it count!
Jim Bryan
Hello John,
Well it depends on what you're trying to accomplish with your training program. If you're motivation is not there, I doubt it's going to be there working 5 days/week at an hour a clip. Plus if you do make it to the end, then what? Since the class is over you're going to have to find something else to do. I think it's too much work personally and have never been a fan of such classes. At 54 you're not going to add a lot of muscle, seeing that you are not a beginner. Two days per week of strength based workouts using the quality basic movements, concentrating on progressive resistance, and 2-3 days of a cardio that you like doing is plenty. Work as hard as you can work and don't make it complicated. Good luck
Patrick Self
blood pressure 120/80.
Thank you,
John
Answers:
Hi John,
Interesting question for sure. I applaud your gung-ho attitude and optimism.
My take is this. As long as you don't have any joint problems or issues, are relatively flexible at present, don't have any heart related problems and your energy levels are good., then I say go for it! I would perhaps check in with a medical person too, just to be safe. But if you're in good health and readily mobile, I think it will be a good challenge with great rewards.
Keep us posted here at Strength Mentor on how you do, and personally, I wish you great success with meeting the challenge.
John
John,
I think you can do it! Age is not a good indicator of what you can or should be doing. I like your attitude and respect your drive. Go for it! Live your life and enjoy it! We get one trip. Make it count!
Jim Bryan
Hello John,
Well it depends on what you're trying to accomplish with your training program. If you're motivation is not there, I doubt it's going to be there working 5 days/week at an hour a clip. Plus if you do make it to the end, then what? Since the class is over you're going to have to find something else to do. I think it's too much work personally and have never been a fan of such classes. At 54 you're not going to add a lot of muscle, seeing that you are not a beginner. Two days per week of strength based workouts using the quality basic movements, concentrating on progressive resistance, and 2-3 days of a cardio that you like doing is plenty. Work as hard as you can work and don't make it complicated. Good luck
Patrick Self
Sleep
Sleep is most important for muscle growth ,that being correct can i split my sleep up? I open up a golds gym in the morning in connecticut and i get about 5 hours of sleep , after my shift i go home and sleep for about 3 more hours.How and will this affect my muscle growth? I do take test. boosters , nitric oxide , protein , multi v ,and glutamin.
John
Answers:
John,
Sleep is important but I doubt anyone here is going to be able to tell you what you want to know. I know I can't. What is your age? The reason I ask is that I see your taking Test boosters. Why? If they work, why do you think you need them? I'm sorry but I don't have much to offer on this question.
Jim Bryan
John,
Yes, it's quite true that "adequate" sleep is a must for efficient muscle growth and repair. Most adults (and this depends on the specific requirements of each individual) need anywhere from 7 to 9 solid hours of sleep per night.
From what you're explaining, you are "mathematically" getting roughly 8 hours a night. But those hours are divided, so what's happening is you're tampering with your body's natural biological rhythm. Doing it as you note is better than sacrificing one or the other of your segmented times for sleep. But at the same time, it's taking your body time to fall asleep, to go into deep sleep, and then you break that pattern your body really needs to follow, by getting up before it's done with a full sleep cycle. So although on paper, you're getting 8 hours total, you're actually chipping into what you should be getting for an optimal total.
The reality is that many people in this day and age, have no choice but to approach sleep like you are. And actually, a great many more people are handling their sleep needs a whole lot worse than you are.
Though what you're doing isn't really the best approach, it sounds like there may not be much you can do about it. My take on what you're doing in response to your question is this. With good nutrition, hard training and the amount of sleep you ARE fully getting, you can likely make training progress. I've seen people do tremendously worse sleep-wise, yet gain. My suggestion to you is try and make it an ultimate goal, that when time and circumstances permit, you'll aim for a full, straight-through 8-9 hours every night. But until then, do your best to make what sleep you do get really count by assuring it's of the highest quality. This way, by what sleep sacrifice you're giving up, you're compensating and compromising to the degree you're capable of doing so, under your current life situation.
Good luck!
John Leschinski
John,
Sleep patterns are not my area of expertise but it is my understanding that one needs a certain amount of uninterrupted sleep in order to be fully rested. This is a very individual thing. With that said, I don’t think you can split up sleep nor can you make it up by “sleeping in” on weekends. As for the test boosters or any supplement there are no shortcuts nor quick fixes for a healthy lifestyle (eating well, resting, training) if you think these supplements are going to help you are most likely falling prey to wishful thinking. I would suggest going to bed earlier.
Good luck
Doug Scott
Hello John,
It seems to me that you're not putting enough effort into getting to bed when you need to. If you can come home and sleep an additional 3 hours, you need more sleep. I wouldn't split your sleep up. Any kind of shut eye after you wake for the day, is called a nap, and naps generally don't last 3 hrs. You can come home and lay down for 20-30 minutes, and it will refresh you, but I wouldn't sleep for any extended period of time because it will effect your sleep when you atually need to be asleep. Put as much effort into sleep as you do with your training and nutrition. As far as the testosterone boosters and all that other crap, with the exception of the multi-vitamin and protein, forget about it. You want testosterone boosters, do squats and deadlifts. Check back often with any other questions that you may have. Good luck and safe training.
Patrick Self
John
Answers:
John,
Sleep is important but I doubt anyone here is going to be able to tell you what you want to know. I know I can't. What is your age? The reason I ask is that I see your taking Test boosters. Why? If they work, why do you think you need them? I'm sorry but I don't have much to offer on this question.
Jim Bryan
John,
Yes, it's quite true that "adequate" sleep is a must for efficient muscle growth and repair. Most adults (and this depends on the specific requirements of each individual) need anywhere from 7 to 9 solid hours of sleep per night.
From what you're explaining, you are "mathematically" getting roughly 8 hours a night. But those hours are divided, so what's happening is you're tampering with your body's natural biological rhythm. Doing it as you note is better than sacrificing one or the other of your segmented times for sleep. But at the same time, it's taking your body time to fall asleep, to go into deep sleep, and then you break that pattern your body really needs to follow, by getting up before it's done with a full sleep cycle. So although on paper, you're getting 8 hours total, you're actually chipping into what you should be getting for an optimal total.
The reality is that many people in this day and age, have no choice but to approach sleep like you are. And actually, a great many more people are handling their sleep needs a whole lot worse than you are.
Though what you're doing isn't really the best approach, it sounds like there may not be much you can do about it. My take on what you're doing in response to your question is this. With good nutrition, hard training and the amount of sleep you ARE fully getting, you can likely make training progress. I've seen people do tremendously worse sleep-wise, yet gain. My suggestion to you is try and make it an ultimate goal, that when time and circumstances permit, you'll aim for a full, straight-through 8-9 hours every night. But until then, do your best to make what sleep you do get really count by assuring it's of the highest quality. This way, by what sleep sacrifice you're giving up, you're compensating and compromising to the degree you're capable of doing so, under your current life situation.
Good luck!
John Leschinski
John,
Sleep patterns are not my area of expertise but it is my understanding that one needs a certain amount of uninterrupted sleep in order to be fully rested. This is a very individual thing. With that said, I don’t think you can split up sleep nor can you make it up by “sleeping in” on weekends. As for the test boosters or any supplement there are no shortcuts nor quick fixes for a healthy lifestyle (eating well, resting, training) if you think these supplements are going to help you are most likely falling prey to wishful thinking. I would suggest going to bed earlier.
Good luck
Doug Scott
Hello John,
It seems to me that you're not putting enough effort into getting to bed when you need to. If you can come home and sleep an additional 3 hours, you need more sleep. I wouldn't split your sleep up. Any kind of shut eye after you wake for the day, is called a nap, and naps generally don't last 3 hrs. You can come home and lay down for 20-30 minutes, and it will refresh you, but I wouldn't sleep for any extended period of time because it will effect your sleep when you atually need to be asleep. Put as much effort into sleep as you do with your training and nutrition. As far as the testosterone boosters and all that other crap, with the exception of the multi-vitamin and protein, forget about it. You want testosterone boosters, do squats and deadlifts. Check back often with any other questions that you may have. Good luck and safe training.
Patrick Self
Splitting of Workouts Advice Needed
I am a 28 year old male, 6,1', 215lbs with about 20% BF. I have been training for the last few months HIT style and loving it! I have been performing 2 full body workouts twice a week on Monday's and Thursday's, with some moderate cardio in between. I stick primarily to compound movements (Chest Press/Row/Shoulder Press/Chin/Dips/Squats/Deadlift/Calves/Abs) using good form and a slow cadence. I perform a warm up set and then one intense working set to failure for each exercise, and usually incorporate a Rest Pause/Strip Set/Negative to increase the intensity for each big set. I have been writing down every workout and adding weight and or reps to each exercise every workout. I have read almost every article on www.cyberpump.com and have found it very informative. My main question has to do with my program. Do you recommend continuing to train the way I have described or would you break the body into upper day 1, and lower day 2. Perhaps add some biceps, grip, shrugs for upper and leg extension, lunges for lower? Any suggestions would be greatly appreciated.
Robin Enns
Vancouver BC.
Answers:
Robin
Great to hear things are going well.. You can
mike things up and add more exercise for more variety,
just keep it within the context of a workout. I am
not a big fan of splits just to add more exercise. I
like splits only when there may time constraints, or
conditioning issues.
Try adding a little more irregularity .. If you
train every other or every third day, add an extra day
of rest here and there. This will help the body
allowing for a bit more recovery as the weights get
heavier.
Remember, Variety is important, but not the most
improtant thing. keep the intensity high with whatever
you do within your wokouts. As you are getting
stronger, look to shorten workouts not lengthen them
..
Hope this helps
Sunir Jossan
I personally like to change the splits and the frequency every 2 weeks in the name of both physiological and psychological variety. It may look something like this:
Weeks 1-2: 1 Full Body Workout
Weeks 3-4: 2 Full Body Workouts
Weeks 5-6: 1 Upper, 1 Lower, and 1 Full Body Workout (or you can do upper/lower/upper if training legs twice weekly is too much)
Weeks 7-8: 2 Upper & 2 Lower Workouts (or you can do a body part type split such Chest, Legs, Back, Shoulders and Arms)
P. J. Striet
Robin,
Your program looks good and the intensity is high. Maybe too high for every workout. Try scaling back some of the workouts intensity, cut the forced reps, strip sets, neg. accentuated now and then and just do a one set shy of failure. Give yourself a break and enjoy the training too. Remember there is no law that says you have to KILL yourself every workout.
If you need to, go ahead and spilt your workouts for awhile, work your arms if you want. When that runs its course go back to full body compound and switch again when that gets stale. I have been around this type of training since I first trained with Arthur in 1971. I'm telling you, as an original trainee of Arthur's, that you should enjoy what you do and not worry or care what others think is HIT or isn't. Keep in mind what Arthur wrote and apply it to your training as it fits for YOU! Good luck, and great health!
Jim Bryan
Hello Robin,
Nice to hear from you and glad you support cyberpump.com. The bottom line with your program or any program for that matter, is whether it's working. The strip sets/negatives beyond failure will add nothing to your program except cut into your recovery ability. Straight sets taken to muscular failure where you can no longer move the weight in a positive fashion is what will work on a consistent basis. The leg extensions and lunges will not do even a 1/8 of what squats and deadlifts will do. for you. If you can do both of these movements, albeit not in the same workout, and consistently add weight, then do them. Most of the time either/or will work better, especially if your using a parallel-grip deadlift bar. The exercises you list you might be better off again choosing either/or. If you dip, don't bench. If you row, don't chin. But the bottom line is whether you can progress on what you are already doing. Adding in some grip work would be a good idea. You could even do it on a seperate day. Depending on what type of cardio you're doing it might be better to do your other strength workout on Friday for example to enhance recovery. Watch the bodyfat. Don't let it get out of hand. Good luck with your training and check back in with your progress.
Patrick Self
Robin,
Training is a very personal activity, or at least it should be. If you are getting stronger with your current program and you enjoy the exercises why change it? Your current program looks very well organized and would produce results if you work hard and stay consistent.
Best of luck
Doug Scott
Robin Enns
Vancouver BC.
Answers:
Robin
Great to hear things are going well.. You can
mike things up and add more exercise for more variety,
just keep it within the context of a workout. I am
not a big fan of splits just to add more exercise. I
like splits only when there may time constraints, or
conditioning issues.
Try adding a little more irregularity .. If you
train every other or every third day, add an extra day
of rest here and there. This will help the body
allowing for a bit more recovery as the weights get
heavier.
Remember, Variety is important, but not the most
improtant thing. keep the intensity high with whatever
you do within your wokouts. As you are getting
stronger, look to shorten workouts not lengthen them
..
Hope this helps
Sunir Jossan
I personally like to change the splits and the frequency every 2 weeks in the name of both physiological and psychological variety. It may look something like this:
Weeks 1-2: 1 Full Body Workout
Weeks 3-4: 2 Full Body Workouts
Weeks 5-6: 1 Upper, 1 Lower, and 1 Full Body Workout (or you can do upper/lower/upper if training legs twice weekly is too much)
Weeks 7-8: 2 Upper & 2 Lower Workouts (or you can do a body part type split such Chest, Legs, Back, Shoulders and Arms)
P. J. Striet
Robin,
Your program looks good and the intensity is high. Maybe too high for every workout. Try scaling back some of the workouts intensity, cut the forced reps, strip sets, neg. accentuated now and then and just do a one set shy of failure. Give yourself a break and enjoy the training too. Remember there is no law that says you have to KILL yourself every workout.
If you need to, go ahead and spilt your workouts for awhile, work your arms if you want. When that runs its course go back to full body compound and switch again when that gets stale. I have been around this type of training since I first trained with Arthur in 1971. I'm telling you, as an original trainee of Arthur's, that you should enjoy what you do and not worry or care what others think is HIT or isn't. Keep in mind what Arthur wrote and apply it to your training as it fits for YOU! Good luck, and great health!
Jim Bryan
Hello Robin,
Nice to hear from you and glad you support cyberpump.com. The bottom line with your program or any program for that matter, is whether it's working. The strip sets/negatives beyond failure will add nothing to your program except cut into your recovery ability. Straight sets taken to muscular failure where you can no longer move the weight in a positive fashion is what will work on a consistent basis. The leg extensions and lunges will not do even a 1/8 of what squats and deadlifts will do. for you. If you can do both of these movements, albeit not in the same workout, and consistently add weight, then do them. Most of the time either/or will work better, especially if your using a parallel-grip deadlift bar. The exercises you list you might be better off again choosing either/or. If you dip, don't bench. If you row, don't chin. But the bottom line is whether you can progress on what you are already doing. Adding in some grip work would be a good idea. You could even do it on a seperate day. Depending on what type of cardio you're doing it might be better to do your other strength workout on Friday for example to enhance recovery. Watch the bodyfat. Don't let it get out of hand. Good luck with your training and check back in with your progress.
Patrick Self
Robin,
Training is a very personal activity, or at least it should be. If you are getting stronger with your current program and you enjoy the exercises why change it? Your current program looks very well organized and would produce results if you work hard and stay consistent.
Best of luck
Doug Scott
Wednesday, December 12. 2007
Body Weight Calesthenics
In the military we did body weight calesthenics to keep in excellent shape.With weight training (non competetive) I reason that I should use a weight that is the same as my body(180 pounds)and not much more when weight training. An example would be bench press with 180 pounds for as many reps as possible. What is your thought?
Tom Davis
Answer:
That might be a place to start but - in order to get stronger weight must be increased over time. You will see greater strength increases keep the reps a bit
lower and increasing the poundages. Not sure if this answers your question of not ...Good luck
Sunir Jossan
Hello Tom,
First off bodyweight exercises such as push-ups and free hand squats are a good way to stay in shape. Using your bodyweight poundage for barbell or dumbbell exercises can leave you limited in the movements you can do. The goal with weight training is to become stronger. That's it. Say you're doing bench presses with 180 lbs, and you can muster 25 reps. To continue adding repetitions will become difficult very quickly. Progression is the key. There are generally two ways to achieve this. One is by single progression where you just add a small amount of weight to each movement, at each session, while working at a fixed rep count. The other is double progression where you take a fixed weight and work within a rep range( say 8-12), and when you can get 12 reps you up the weight 5 or 10 lbs, depending on the movement, and start back over trying to get 8 reps, and so on. Single progression is the preferred way to go, but you can mix and match within your routine. With any way you go, choose good movements that are safe for you, make sure you use perfect form and have your muscles do the work. Don't try to complicate things. Good luck to you.
Patrick Self
Tom Davis
Answer:
That might be a place to start but - in order to get stronger weight must be increased over time. You will see greater strength increases keep the reps a bit
lower and increasing the poundages. Not sure if this answers your question of not ...Good luck
Sunir Jossan
Hello Tom,
First off bodyweight exercises such as push-ups and free hand squats are a good way to stay in shape. Using your bodyweight poundage for barbell or dumbbell exercises can leave you limited in the movements you can do. The goal with weight training is to become stronger. That's it. Say you're doing bench presses with 180 lbs, and you can muster 25 reps. To continue adding repetitions will become difficult very quickly. Progression is the key. There are generally two ways to achieve this. One is by single progression where you just add a small amount of weight to each movement, at each session, while working at a fixed rep count. The other is double progression where you take a fixed weight and work within a rep range( say 8-12), and when you can get 12 reps you up the weight 5 or 10 lbs, depending on the movement, and start back over trying to get 8 reps, and so on. Single progression is the preferred way to go, but you can mix and match within your routine. With any way you go, choose good movements that are safe for you, make sure you use perfect form and have your muscles do the work. Don't try to complicate things. Good luck to you.
Patrick Self
Needs a Routine
To Patrick Self.... Regarding my question that was just answered.....Im 6'1" tall , 200 lbs and 45 years old...I can stand to lose 3-4 inches off waistline...I have 4 days per week to train with the weights ..I need a routine (full body or split) to gain a strength with hypertrophy being the side effect
Answer:
Hello Dan,
First of all is this your first time starting a exercise program? If it is or if you haven't done anything for awhile you need to go get checked out by your physician before you get started. Secondly, as far as the 3-4 inches off your waistline, you need to start and maintain a consistent way to get your cardio work in, and look at your caloric intake. As far as cardio work, being 45 years old you should be working in a heart rate range of 114 and 149 beats/per minute. That is 65 and 85% of your maximum HR. I got that by taking 220 and subtracting your age then multiplying by the given percent. Aim for 30-45 minutes 3 times per week within this range. That includes a gradual warm-up and cool-down of about 5 minutes each. Start out slow and gradually progress with it. Whatever the mode of cardio you choose try to gradually make it harder by increasing the incline on a treadmill, or walking up and down hills outside, or increasing the resistance on a stationary cycle. As
far as your diet cut out a few hundred calories a day until you start seeing that waist disappear. This is usually not hard for most people if they eliminate the "empty" calories such as soda, sugar, and snack foods. As far as your strength training choose exercises that are safe for you and choose from the compound, multi joint movements such as squats, leg presses,deadlifts, pulldowns,rows,chest press,dips,shoulder press, and accessory movements such as calf raises and crunches. You don't have to do all of the movements in a given workout. You don't have to strength train 4 days per week. Two, three days at the most is ideal. The type of equipment you have at your disposal is going to determine what you can do, granted it doesn't need to be fancy. Beyond what I've told you here, you would be well advised to pick up a book by Stuart McRobert, titled Build Muscle, Lose Fat, Look Great. It quite possibly might be the best book ever written on the subject of exercise and all of the components. Plus it's more in depth than what I can cover here. Good luck and thanks for your interest.
Patrick Self
Answer:
Hello Dan,
First of all is this your first time starting a exercise program? If it is or if you haven't done anything for awhile you need to go get checked out by your physician before you get started. Secondly, as far as the 3-4 inches off your waistline, you need to start and maintain a consistent way to get your cardio work in, and look at your caloric intake. As far as cardio work, being 45 years old you should be working in a heart rate range of 114 and 149 beats/per minute. That is 65 and 85% of your maximum HR. I got that by taking 220 and subtracting your age then multiplying by the given percent. Aim for 30-45 minutes 3 times per week within this range. That includes a gradual warm-up and cool-down of about 5 minutes each. Start out slow and gradually progress with it. Whatever the mode of cardio you choose try to gradually make it harder by increasing the incline on a treadmill, or walking up and down hills outside, or increasing the resistance on a stationary cycle. As
far as your diet cut out a few hundred calories a day until you start seeing that waist disappear. This is usually not hard for most people if they eliminate the "empty" calories such as soda, sugar, and snack foods. As far as your strength training choose exercises that are safe for you and choose from the compound, multi joint movements such as squats, leg presses,deadlifts, pulldowns,rows,chest press,dips,shoulder press, and accessory movements such as calf raises and crunches. You don't have to do all of the movements in a given workout. You don't have to strength train 4 days per week. Two, three days at the most is ideal. The type of equipment you have at your disposal is going to determine what you can do, granted it doesn't need to be fancy. Beyond what I've told you here, you would be well advised to pick up a book by Stuart McRobert, titled Build Muscle, Lose Fat, Look Great. It quite possibly might be the best book ever written on the subject of exercise and all of the components. Plus it's more in depth than what I can cover here. Good luck and thanks for your interest.
Patrick Self
Sunday, December 2. 2007
Thanks
Thanks to all who commented on my "girls legs forever? " post due to my poor/non existant leg developement.I was told to try different seat positionings and set ups in the leg press, and was also told to not give up on the squat.
A few months later i have now started to squat to an inch above parallel for modest weight but with higher reps, 1x10,1x20-25 reps with 200lbs.I am again using my home made cambered bar but have had the sense at last to have started on a realistic starting weight ( it was 150lbs ) and have paid a LOT more attention to my set up -where i mark my foot placement on the floor with insulation tape whilst warming up- and have got my butt stuck well out in the bottom position, have my shoulder blades pulled together and most importantly dont wear a belt any more even for my much heavier deadlifts.
A pointer for those who say they cant squat, dont let your ego run away with itself, just because you can deadlift heavy dosent mean you can squat heavy, treat each exercise differently and use the right weight sooner rather than later. Practise and perfect with a small weight, get the bar sat in the right place on your back, breathe right, practice with different foot placements untill everything feels right then start off light.If i can do it with my poor squatting leverages anyone can. Thank you all very much again for your encouragement and advice.
Paul
Answers:
Paul,
I am glad some of the advice has helped you out. Keep training hard.
Doug Scott
Good advice Paul!
Jim Bryan
Glad to hear you are making progress and are squatting again. We are always here to help in anyway.
Sunir Jossan
Glad to help!
Patrick Self
A few months later i have now started to squat to an inch above parallel for modest weight but with higher reps, 1x10,1x20-25 reps with 200lbs.I am again using my home made cambered bar but have had the sense at last to have started on a realistic starting weight ( it was 150lbs ) and have paid a LOT more attention to my set up -where i mark my foot placement on the floor with insulation tape whilst warming up- and have got my butt stuck well out in the bottom position, have my shoulder blades pulled together and most importantly dont wear a belt any more even for my much heavier deadlifts.
A pointer for those who say they cant squat, dont let your ego run away with itself, just because you can deadlift heavy dosent mean you can squat heavy, treat each exercise differently and use the right weight sooner rather than later. Practise and perfect with a small weight, get the bar sat in the right place on your back, breathe right, practice with different foot placements untill everything feels right then start off light.If i can do it with my poor squatting leverages anyone can. Thank you all very much again for your encouragement and advice.
Paul
Answers:
Paul,
I am glad some of the advice has helped you out. Keep training hard.
Doug Scott
Good advice Paul!
Jim Bryan
Glad to hear you are making progress and are squatting again. We are always here to help in anyway.
Sunir Jossan
Glad to help!
Patrick Self
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