Sawastea....Which is the better for lower body...squarts or deadlifts?? Also, is it better to do high reps with a lighter weights or low reps with heavier weights?? I was thinking of doing three sets of 8-10 reps with heavier weights but i'm not able to lift the barbell to my shoulders (squarts) so now I'm thinking deadlifts with the heavier weights. I do a full body workout 3x a week (1 1/2 hrs) so not able to do both due to time constraints. On days where I'm not pushing metal I do a couple ab routines and pushups, about 15 minutes.
I like the thread and thanks for your help.
I like the thread and thanks for your help.
If you had to choose one? Squats. It's important to incorporate both though, as well as hang cleans/jerks for explosive results. All three work well, and they'll build gluts/quads/hams and back very well. When doing squats, do something you can reasonably do for 8-10 reps, and I mean by bending your knees down and going parallel with the floor, not bending your knees 10 degrees like I see most snapperheads doing in the gym.
From all the reading and research I've done, lower reps with higher reps amounts to growth/girth. Higher reps at a lower weight gives you better definition. You should incorporate both in your weekly routine, well, at least incorporate lower reps, higher weights once every two weeks.
Remember, form is essential. I rather see you doing barbell curls at 30lbs, slow and easy, then 60 pounds, swaying back and forth to lift the weights. Don't try to impress ANYONE at the gym, rather, work out for yourself.
What are your hours like? Is it not feasible to workout early in the morning, or late in the evening?
From all the reading and research I've done, lower reps with higher reps amounts to growth/girth. Higher reps at a lower weight gives you better definition. You should incorporate both in your weekly routine, well, at least incorporate lower reps, higher weights once every two weeks.
Remember, form is essential. I rather see you doing barbell curls at 30lbs, slow and easy, then 60 pounds, swaying back and forth to lift the weights. Don't try to impress ANYONE at the gym, rather, work out for yourself.
What are your hours like? Is it not feasible to workout early in the morning, or late in the evening?
Sawastea....I began weight training about 2 months ago and have pretty much stuck with the following. I've had 2 complements in the past week or so where I was without a shirt so people are seeing a difference. In April I weighed about 195 today I weigh about 180 with little to no fat except around the mid section. I workout in a home Gym on Mondays, Wed's and Fridays from 11:30am-1:00pm. I walk/jog Mon thru Fri for the morning paper(approx 1 mile) about 6:30am. I think I'm for looking for more defination than bulk at this point. Anyway, my routine:
1. Barbell Press 4x8
2. Bent-Arm Barbell Pullover 4x15
3. Barbell Shoulder Press 3x8
4. Curls 4x8
5. One Arm tricept Extensions 4x11
6. One Arm Dumbell flys 3x8(new just started)
7. Squarts 4x12
On off days...Tues/Thurs/Sats
1. Pushups started 3x15 4x25(now)
2. Crunches 2x25
3. Leg Raises(knees bent) 2x25
Occasionally, I'll try something new but for the most part this is what I've been doing for the last couple of months. I also like going for a bike ride a couple times a week and kayaking a couple times a week.
Appreciate any pointers or recommendations anyone can give me but keep in mind that I only have so many hours that I can dedicate to my routines.
1. Barbell Press 4x8
2. Bent-Arm Barbell Pullover 4x15
3. Barbell Shoulder Press 3x8
4. Curls 4x8
5. One Arm tricept Extensions 4x11
6. One Arm Dumbell flys 3x8(new just started)
7. Squarts 4x12
On off days...Tues/Thurs/Sats
1. Pushups started 3x15 4x25(now)
2. Crunches 2x25
3. Leg Raises(knees bent) 2x25
Occasionally, I'll try something new but for the most part this is what I've been doing for the last couple of months. I also like going for a bike ride a couple times a week and kayaking a couple times a week.
Appreciate any pointers or recommendations anyone can give me but keep in mind that I only have so many hours that I can dedicate to my routines.
Good stuff Saw. Welcome to TheRx...I think I have a really funny idea about how you found it.
Regardless-you found your room. Any thoughts on a (weight loss) Relacore, Trimspa, Tribestan "stack"?
Those 3 together have worked well for me. Got a hunch that the Relacore is the real weight reducer, but it may be the Tripspa(this was post "real" Trimspa").
Does the Tribestan do anything besides make me walk around with a crowbar in my shorts? Good God....put me in a vat of ice water for 2 hours & it would still break car windows.
Regardless-you found your room. Any thoughts on a (weight loss) Relacore, Trimspa, Tribestan "stack"?
Those 3 together have worked well for me. Got a hunch that the Relacore is the real weight reducer, but it may be the Tripspa(this was post "real" Trimspa").
Does the Tribestan do anything besides make me walk around with a crowbar in my shorts? Good God....put me in a vat of ice water for 2 hours & it would still break car windows.
Honestly, it's not too bad. I prefer split routines, whereas you're doing full body. I might incorporate lunges in there when you're working legs ort maybe do them on your days off. Crunches aren't needed that many times a week. Twice a week should suffice, and I would actually make some variations from the traditional crunch. My best suggestion is to keep your body guessing, hence, don't do the same exercises EVERY week, but rather, switch it up. For instance, bench press week one, the do bench, dumbbell presses week two and back to barbell week three. If possible, add incline/decline dumbbell presses too!
Remember, and i can't stress this enough, using proper form is paramount!
:toast:
Thanks TTinCO. I was actually a member here for better part of the year, but never ventured outside of the gamblers forums. I recently became a fan of the rubber room (i.e. nudie forum) and I started taking a look in here too! Unfortunately, due to work, I didn't have the time necessary to REALLY help out here. Recently, due to management changes, and promotions, I was able to get a corner office, and even better, I have people I can delegate work too so I can really do what I enjoy, gambling and nutrition
arty:LOL @ crowbar...Trib is an interesting product. You'll definitely be sporting the 'wood', which could be a good thing, or bad :thumbsup:
I'll be honest with you in regards to Trimspa, notwithstanding Smith's death a few months back, and recent litigation against the company, I never thought anything of the product anyways. I don't know your health history, which plays a big factor here, but the ingredient profile within doesn't impress me much. It contains traces of EGCG and not enough hoodia to really be efficient. There are better alternatives out there, IMO. I have no opinion on Relacore, not do I know much about it.
Sawastea, good posts. I am in good shape but currently increasing training levels to hit specific near term targets. Could you expand on subject of protein/whey supplements, especially with regard to vegetarian diets. Interested in both general daily protein supplement, and specific pre/post workout supplement (would like to try oatmeal mix in preworkout but since sometime run and swim am concerned about digestive time). You listed some protein supplements you currently take; could you expand on each one as to why, cost, where purchase, how to mix-prepare, when to take etc. Please assume my nutritional ignorance in explaining protein requirements during the workout as compared to needs in the 24-48 hour window post workout. Thanks much.
Sawastea...great thread. What is your opinion on EAS low carb protein drinks (100 cals, 17 G protein) and Pure Protein bars (20 G Protein, under 200 cals). I keep both around the house for quick hits of protein or if I'm on the go and don't have time to make a whey protein shake, but I've always wondered if their nutritional information was bogus, particularly the amount of protein.
Damn, I wrote a nice explanation and it got erased :nopityA:
Long-story short. Soy is not optimal for muscle development, due to the fact that it is not a complete protein (full spectrum of amino acids). Because of this, and your lack of eating meat, taking in protein supplements will aide in the process, barring you're okay to take in whey/casein/egg blends. Getting a basic WPC/WPI like Primaforce Substance or Ergopharm GF-Pro are great basic whey powders. BSN Syntra-6 and/or Xtreeme Formulation Ultra Peptide are great night time blends. If you cannot stomach eating oatmeal, then try to consume whole wheat bread with egg whites or even an apple will suffice for energy required to swim. Afterwards, you should consume a solid carb source, with fast-acting proteins. I like oatmeal/whey but sometimes I'll spike my insulin with whey and dextrose/maltodextrin. About 90min thereafter, eat a solid meal (brown rice/chicken breasts as an example).
Best places to find protein supplements are at:
www.dpsnutrition.net
www.bodybuilding.com/store
Not bad, though, I don't like maltodextrin (a high glycemic index carb) as it's main carb choice. Granted, adding fat/protein will minimize the insulin, I wish they chose better CHO's instead of maltodextrin. I prefer SAN Infusion over Muscle milk, though, MM has an AMAZING taste!
Mmmmmmmmm
Mmmmmmmmm
Appreciate your answering these very important questions for some people. As a very driven senior working out six days a week , keeping my strength up is very hard to do. I do cardio, stretching, weights, and interval running. I weigh the same as college,a, stronger except for the bench where i have had two shouder surgeries. It's like three steps forward and then five backwards. Without gaining a lot of weight , what would you advise for me in order to not have to work so hard to keep what i've got. I take nothing now.I don't mind putting on a few lbs if necessary. Thanks
Without knowing your family history, it's hard to know. Barring you're truly a senior (age 45-50+), then I would highly recommend a multi-vitamin, EFA's as well as glucosamine/chondroitin. Nothing else is really necessary. Continue working-out/exercising and eating well, and you'll be living for an addition hundred years. I've also heard anecdotal evidence that taking aspirin (once a day) is also good for seniors. I would ask your personal MD more about that.
My 11 yr old just weighed in the 90% for his height. He's going in to 6th grade.
We try to do some sit ups and push ups each day. A couple of days a week we either do some sprints or run a mile.
He has a terrible diet. Doesn't care for fresh fruit, luckily drinks very little soda.
Any dietary and exercise tips would be greatly appreciated
We try to do some sit ups and push ups each day. A couple of days a week we either do some sprints or run a mile.
He has a terrible diet. Doesn't care for fresh fruit, luckily drinks very little soda.
Any dietary and exercise tips would be greatly appreciated
It's hard to force them to eat well. My only suggestion is to see if he likes sports, which ones, and REALLY get him involved. Don't make him think he's fat or overweight, but make him understand the importance of being healthy. Treat him once or twice a week with some tempting meals, barring he eats well the other 5 days. When I was 11, I also didn't care and did my best to eat outside the house, when possible. As a parent, which I'm not, I cannot tell you how to handle the situation. You know his tendencies better than anyone else. If he should take ANYTHING, then a multi-vitamin gets my vote and NOTHING else.
