I'm a beginner when it comes to lifting, never been to the gym to do weights before.
I've obviously been misinformed as I thought I'd have to lose weight with cardio first, and then start lifiting. Read this by Josef Rakich 'trying to lose body fat and build muscle at the same time is 2 steps forward, and 2 steps back' hope I quoted him correctly...
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05-01-2013, 05:09 AM #8611
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05-01-2013, 05:50 AM #8612
- Join Date: Dec 2012
- Location: Devon, United Kingdom (Great Britain)
- Age: 49
- Posts: 177
- Rep Power: 146
You lose weight by being in a calorie deficit. By lifting weights whilst you're in deficit, you'll tell your body to hang onto the muscle and lose the fat instead. Severely de-trained people who have a lot of fat to lose seem to be able to lose fat and build a modest bit of muscle at the same time, however I think this is an individual thing and doesn't seem to work for everyone. YMMV. By lifting while you're in deficit, you'll not only have the advantage of keeping most of your existing underlying muscle mass, but you'll make that muscle mass have greater neuromuscular efficiency - you'll basically teach your nerve fibres to activate more of the muscle when you use it and become a ****load stronger in the process.
If you just did cardio and no weights, your body would be quite happy to sacrifice muscle tissue and bone density over fat tissue. Muscle is metabolically expensive for the body to maintain, whilst fat can see you through lean times or famines, so has that biological advantage.
Long story short, lift weights, eat at deficit, lose fat, get stronger, profit!
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05-01-2013, 06:10 AM #8613
^^^ Reply to the above 2:
In my first three months of workout, I lost 14 kilos of Body fat and gained 4 Kilos of Lean muscle. I was eating proteins mostly and had cut down on fats and carbs during that time. I was doing weights and Cardio. Weights followed by Cardio, all done with the maximum intensity. I was trying to beat my previous days record on everything. Like More speed and incline on the treadmill, more resistance on the bike.. Everyday. My goal was to burn more calories per 5 mins or 10 minutes than yesterday. On the weights, I tried to increase the reps or weight.. Weight wasn't much though. See first page of my log for the story :-)
I had a huge mid section and I guess that is what was lost..
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05-01-2013, 06:32 AM #8614
Many thanks for the advice, it's much appreciated.
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05-01-2013, 06:44 AM #8615
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05-01-2013, 07:18 AM #8616
- Join Date: Dec 2012
- Location: Devon, United Kingdom (Great Britain)
- Age: 49
- Posts: 177
- Rep Power: 146
Hey on the subject of adding lifts - I've just finished cycle 3 and was thinking of adding something. I'm not really sure what though.....
I remember seeing that other people have added various stuff like: barbell shrugs, upright rows, inclined db hammer press. The only thing I've failed so far was OHP, so I'm not really sure where I should go.
I have considered making a more drastic change and putting regular deads instead of squats on medium day - however, I thought I'd wait a couple more cycles before trying that.
Basically, what assistance exercises have peeps added and how did you get on with them. Would love to hear some feedback!
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05-01-2013, 07:41 AM #8617
- Join Date: Apr 2013
- Location: London, United Kingdom (Great Britain)
- Age: 30
- Posts: 251
- Rep Power: 198
Tried calculating my 10RM's yesterday, first time ever lifting.
Was pretty much a fail, I added too little weight at first and by the time I found my 'max's, I was already very tired, so I don't know if they count or not. I'll head back tomorrow or Friday to re-calculate, at least now with some idea of what I should be able to lift.
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05-01-2013, 07:52 AM #8618
- Join Date: Dec 2012
- Location: Devon, United Kingdom (Great Britain)
- Age: 49
- Posts: 177
- Rep Power: 146
Give yourself a couple of day to recovers. Re-test each lift after a single warm-up set with the ballpark weight you ended up with the other day. This'll give you better numbers to plug into the RM calculator - You'll probably end up with something pretty accurate to start the first cycle with.....
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05-01-2013, 08:05 AM #8619
- Join Date: Apr 2013
- Location: Maine, United States
- Age: 32
- Posts: 618
- Rep Power: 371
I recalculated mine several times before I found my max reps. They were pretty low so do not fret. They get harder as you do the workout (because you get tired), so as long as you test the maxes in the order that it is listed, you should be fine. To be honest, I am still not sure if a couple of my workouts 10rms were calculated right as I am struggling so much with some, versus others....
Good luck, and make sure to make a workout log so we can track your progress and see those beastly gains!
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05-01-2013, 08:23 AM #8620
I forgot to ask: should I be taking a protein shake If I start this routine?
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05-01-2013, 08:30 AM #8621
- Join Date: Apr 2013
- Location: Maine, United States
- Age: 32
- Posts: 618
- Rep Power: 371
You should head over to the Nutrient section of the forum. There are a few 'stickies' (threads at the top of the page) that will provide you with a wealth of knowledge to get optimum results.
Specifically, visit this thread first. (Below)
http://forum.bodybuilding.com/showth...hp?t=121703981
Then if you still have questions, you can post another thread in the nutrition forum for some assistance, as to not get this thread cluttered with nutrient questions, as apposed to workout questions.
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05-01-2013, 08:31 AM #8622
- Join Date: Aug 2012
- Location: Madison, Alabama, United States
- Age: 50
- Posts: 157
- Rep Power: 317
I added dead hang pull ups. Mostly because I could never do them before and I feel boss being able to do them now. Still working up to respectable numbers but its still more than 0. 2x5 then as many on 3rd set as I can ( usually 6 or 7). I also only do them on medium and light days. On heavy days I can't even lift my arms above my head when I'm done.Cutting on All Pro's
Squat 195
Bench 195
BOR 125
OHP 125
SLDL 225
Curls 95
Calf raises 245
" I am what I am and that's all what I am..." Popeye the Sailor
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05-01-2013, 08:33 AM #8623
If I am in a surplus would changing the light day to another medium day so: Heavy-Medium-Medium be too much for recovery? I actually came from Icecream fitness 5x5 so I am use to that volume. Let me know your thoughts. I am mainly asking because it seems like many people are doing this program in a deficit or they are coming off of a break from lifting.
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05-01-2013, 08:56 AM #8624
- Join Date: Aug 2012
- Location: Madison, Alabama, United States
- Age: 50
- Posts: 157
- Rep Power: 317
Was a competition power lifter in high school and stayed with the lifting in first couple years of college then I took a 15 year break on fitness and gained 60-70 lbs. I started losing weight in May of last year with just diet and cardio. I started to lose muscle quickly. When the holidays came I wanted to be able to eat so I figured I would start lifting again. I did Stoppani's 12 weeks to size. Jan I started cutting again and was recommended All Pro's. When I started the program I was 221 lbs ....
Squat 235
Bench 155
BOR 95
OHP 95
SLDL 185
Curls 95
Calves 215
Near the end of the first cycle my right knee started bothering me due to and old injury and atrophy so I dropped the weight to 170lbs. Dr. told me not to go parallel or lower so I stayed light and went as low as I could without pain. By the end of the next cycle I was below parallel again with no pain. As for the SLDL I do more of a Romanian. This stops the movement with the bar just below the knee and stops the back before it rounds like in normal SLDL. I find I can get more of a hamstring workout by not worring about my back.Cutting on All Pro's
Squat 195
Bench 195
BOR 125
OHP 125
SLDL 225
Curls 95
Calf raises 245
" I am what I am and that's all what I am..." Popeye the Sailor
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05-01-2013, 09:07 AM #8625
SO you must keep your legs really stiff then or you unlock your knees?
I understand what you are saying about the Hamstring though.
And knee pian can such a bummer. I stalled my 5X5 today on 255. My last workout of 250 was so very easy, but today I couldn't even do the first set due to a sudden funny feeling at the knee. I F**ked it up during my initial days on the smith Machine Half squats. I thought it had gone away after I corrected my form and progressed all the way to 250. I want to take it at least 315 or 3 plates on a 5X5 or at least 3X5. Let us see..
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05-01-2013, 09:11 AM #8626
- Join Date: Dec 2012
- Location: Devon, United Kingdom (Great Britain)
- Age: 49
- Posts: 177
- Rep Power: 146
I actually started with dead hang pull up for the first 2 cycles (where I was eating at surplus) because I did them a lot before starting on this. I was already doing them Pavel-style (dead hang, chest to bar, false grip, pulling elbows into lats). I took them out for this last cycle due to going on a cut and not wanting to mess up the main lifts. I'm not sure whether to add them back in, or go with something else....... thanks for the advice! Something to mull over......
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05-01-2013, 09:18 AM #8627
im on the 4th week(11 reps) and failed 2 nd set bench presses i couldnt even manage 10, really surprising because the first set didnt feel any different from the previous weeks.
i was really pissed failing to lift 80lbs is just i dont know
now im wondering how to continue???
i really really dont want to repeat a week.
im thinking i should just skip medium day and instead of light try heavy once again?
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05-01-2013, 09:38 AM #8628
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05-01-2013, 09:53 AM #8629
- Join Date: Feb 2013
- Location: United Kingdom (Great Britain)
- Posts: 1,924
- Rep Power: 1239
As advised, go give the nutrition stickies a good read but what you need to know about 'protein shakes' is this: if you can hit your daily requirements through real food then protein powder is a waste of money in my opinion. One prominent member here, 'WonderPug' described them as 'processed fast food labelled as supplements'. Food for thought there. I'm not saying it's not worth having a small supply at home if you're struggling to hit your daily requirements for any given day but to take them before and/or after each training session, just because everyone's been conditioned into believing the necessity of doing so, is pointless.
Cut done with - basically unsuccessful first bulk as I did put on a lot of fat to go with the little muscle I added. I know what I did wrong first time round and won't be repeating it. Looking forwards to being able to eat a few hundred more calories!! At least I know I can cut fat efficiently: went from 143lbs to 120lbs and from 35in to 29in waist.
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05-01-2013, 10:12 AM #8630
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05-01-2013, 10:13 AM #8631
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05-01-2013, 10:29 AM #8632
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05-01-2013, 10:57 AM #8633
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05-01-2013, 11:18 AM #8634
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05-01-2013, 11:27 AM #8635
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05-01-2013, 11:32 AM #8636
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05-01-2013, 11:45 AM #8637
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05-01-2013, 12:03 PM #8638
- Join Date: Mar 2012
- Location: Lebanon, Pennsylvania, United States
- Age: 54
- Posts: 1,747
- Rep Power: 1272
So, here I told you to post here and someone would answer you, and no one did.
So, lets start.
1. You will actually work with your 10 rm for your heavy day, not a 1rm. Then 90% of your 10rm for medium day and 80% for your light day.
2. You can do what you want, and it's easy to get seduced into supplements, since this is a forum from a supplement-selling website, but you don't need to take any. To start with, figure your goals, and get your diet heading in that direction. If you decide further down the road you need a little extra, or that your diet isn't covering it, THEN worry about supps.
3. Early AM works best for me. I don't know if you're a coffee drinker, but I just eat a banana or a piece of WW Peanut Butter toast and take a giant mug of coffee down to the basement, and that's all the PWO I need.
4. There's nothing wrong with doing some easy cardio to wake/warm yourself up. Go for it.
5. Lots of guys do cardio on their off days. You might want to throw in a little ab-work those days too.
Welcome and Good Luck
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05-01-2013, 01:34 PM #8639
I finished 3 cycles and stopped 3 weeks ago, then I came back to gym last Sunday, I couldn't lift my old weights .. not even the weights from the 2nd cycle ..
For example I could do Bench Presses with 40kg at the 3rd cycle so I should increase 10% so I will lift 45kg at the 4th cycle, but I could lift 35KG for just 8 reps and it was so hard at my first day after the rest.
Yesterday was my 2nd day but I tried to do a heavy day and try higher weights, then I found the weights are easier than the last Sunday. Should I keep trying to get more weights or start my forth cycle with the weights I can lift now?
Another question : how do I calculate the weights at this exercise ? bodybuilding.com/exercises/detail/view/name/seated-calf-raise only the weights or my body weight too? I play with a d machine as the seat is more forward so I kinda lift my weight + the weights ?
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05-01-2013, 02:25 PM #8640
- Join Date: Mar 2013
- Location: Glasgow, Scotland, United Kingdom (Great Britain)
- Age: 38
- Posts: 145
- Rep Power: 165
When and why did medium days get so hard? Im drained after that session
Bed time it is
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