FallingEdge
Member
So, I shouldn't be running
Running is fine. Even if you are trying to gain mass, there is nothing wrong with it. Just have to be smart in what you are doing.
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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Running is fine. Even if you are trying to gain mass, there is nothing wrong with it. Just have to be smart in what you are doing.
TheFightingFish
Member
Personally I'd recommend that everyone be able to run, at least a moderate amount. It might not fit in with all of your strength training goals, but it's good for the heart, arteries and lungs. A reasonable amount of cardio shouldn't hurt your strength training goals that much, especially if you are watching your eating. Why don't you try it to find out? Add in some cardio, increase your calories in a bit and see how it changes your lifting?
Scarecrow
Member
I've been doing the running before I even started going to a gym. I've just heard from different sources lately that if one wants to gain muscle, they cut out their running.
What curious here is that your trainer didn't give you any explanation of why you shouldn't run.
To break it down, your body will respond to various physical stresses. The adaptions that occur with long distance slow cardio (jogging) run opposite to the adaptions that occur whilst lifting weights. Novices will interpret this sentence to mean that your muscles will dissolve if you run for a prolonged period of time. Plenty of posters have had success with lifting weight and running.
The main question here is what you want from adding cardio into your program. If you want to get faster, more conditioned, and have a lower resting heart rate, then various forms of high intensity cardio will suit you well. If you have to run a marathon or something like that, then training with long distances would be more appropriate.
Your trainer's reasoning is mostly from that fact that running consumes calories, which you need for gaining muscular bodyweight, and that lots of long distance running will create a catabolic reaction in your body (the opposite of anabolic, which is what happens when you build muscle).
To break it down, your body will respond to various physical stresses. The adaptions that occur with long distance slow cardio (jogging) run opposite to the adaptions that occur whilst lifting weights. Novices will interpret this sentence to mean that your muscles will dissolve if you run for a prolonged period of time. Plenty of posters have had success with lifting weight and running.
The main question here is what you want from adding cardio into your program. If you want to get faster, more conditioned, and have a lower resting heart rate, then various forms of high intensity cardio will suit you well. If you have to run a marathon or something like that, then training with long distances would be more appropriate.
Your trainer's reasoning is mostly from that fact that running consumes calories, which you need for gaining muscular bodyweight, and that lots of long distance running will create a catabolic reaction in your body (the opposite of anabolic, which is what happens when you build muscle).
You're supposed to eat the entire pizza(s)!!
My stomach has shrunk considerably, but I was feeling considerably hungry after legs/shoulders workout this morning.
That's what I do, though only once a month.
FallingEdge
Member
when you run you burn too many calories and all your muscle melts off in addition to your fat and then you become skin and bones.
high five pizza buddy, me too
Etrian Oddity
Member
I generally stay at 80g-100g. I like low-carb because your appetite shrinks when you cut carb reliance; but anything less than 80g and I have no energy. 100g is perfect for me with a morning carb source, a lunch carb source, and a Gatorade recovery drink.
Jaladinozozo
Banned
lol?
BruceLeeRoy
Banned
Take off the ?
Damn, I watched it like 2 times but I honestly am having trouble understanding exactly what I need to do, especially the final part. He says bring ur elbows towards her toes? How when you are laying on it...
Khalifa Jayy
Banned
Essentially, how much protein should I consume daily if I'm bulking? I'm 6'2" 215 at the moment. Not very much muscle except for my thick legs.
TheFightingFish
Member
With all the running / cardio talk I should actually stick up a progress pic of mine later tonight. It's been interesting for me trying to balance the high calorie burn of hardcore distance trail running without totally looking like a scrawny cross country runner. Currently I've got a pretty crazy waist to shoulder ratio, as I've been able to keep up my shoulders pretty well with pullups, and I've burnt most of the fat off my my midsection. But I'm really missing out on the chest muscles, it's like I go straight from waist into rib cages into shoulders.
Poindexter
Member
I'd say at least 250.
I wouldn't say it weak but Its become sore after certain exercises in the past 2/3 weeks. It hadn't happened before, but I think upping the weight on ab exercises was probably what did it...
FallingEdge
Member
Around a g/lb so at a minimum, get around 215. I'm on a cut and I'm trying to eat 250+. I don't stress out too much about it but that is what I am for daily.
CoffeeJanitor
Member
Can construction work substitute for weightlifting? I just got a landscaping job and Im going to be pulling 8-12 hours a day so lifting is probably out of the question. It seems like I would be working a ton of muscle groups because of all of the lifting, shoveling etc.
Khalifa Jayy
Banned
It should for the most part... although weekend powerlifts would still add a lot. Squats, Deads, and Cleans.
DAMN I'm slacking. I'm gonna have to see what I can do to fix my diet to include more protein without surpassing two protein shakes a day. That's about 70 g from the shakes plus whatever the milk has... not nearly enough!
The Lamonster
Member
I have been trying to eat better. No soda or beer, cutting out breads almost entirely. Mostly meats and veggies. For snacks I've been eating trail mix or more veggies. Trying to eat a few bites of it in between meals to keep my metabolism going. Fruit for breakfast. Total fitness noob at this point. Am I doing this right?
Signed up with a personal trainer a couple weeks ago. He's got me focusing on core, doing lots of planks and other compound movements. My warmup consists of foam rolling and doing intervals on the treadmill for about 10 mins.
Signed up with a personal trainer a couple weeks ago. He's got me focusing on core, doing lots of planks and other compound movements. My warmup consists of foam rolling and doing intervals on the treadmill for about 10 mins.
CoffeeJanitor
Member
Last year I lost 35lbs, it was a combination of becoming more active, taking a nutition class and learning how I am supposed to be nourishing my body, and the needs it would have later, when now this year I am month 4 of physically training my body, both with weight lifting, and with learning and practicing yoga. I had milestones I wanted to reach, and yesterday, not only did I pass one milestone, I surpassed it and passed another one 10 minutes later.
I was so happy I was able to perform yoga headstand, and my teacher encouraged me to go the next step.
Yoga handstand:
I literally almost cried in front of my teacher now knowing I have groomed, taken care of, and worked my body, that I am so in sync with it, so in control of it.
I was so happy I was able to perform yoga headstand, and my teacher encouraged me to go the next step.
Yoga handstand:
I literally almost cried in front of my teacher now knowing I have groomed, taken care of, and worked my body, that I am so in sync with it, so in control of it.
Brolic Gaoler
formerly Alienshogun
FallingEdge
Member
Congrats dood. Feels great to reach a goal you been aiming at. You look great btw.
Congrats to gdt as well! Beast mode.
Congrats to me for finishing 30 minutes on the elliptical today without dying.
In other news, my woman bought me a waffle maker. So many waffles will be made. I can't wait.
FallingEdge
Member
What can I do to get bigger/more defined traps. On a cut, but I think I can still progress this part of my body.
Deadlifts, rack pulls, shrugs. Face pulls maybe? Pullups as well?
Deadlifts, rack pulls, shrugs. Face pulls maybe? Pullups as well?
My workout this morning (haven't worked out since monday, felt really out of it this week):
OHP
95lbs 3x5
First attempt. I've been stalling on and off with OHP for a while so it was nice to get it on the first try, and I'm finally onto the 25lb plates on the OHP.
Squat
210lbs 3x5
Deadlift
240lbs 3x2
I just can't do more than 2-3 reps at a time at 225+ because of my grip. I've just been doing 3x2 for a while now because of this.
It's nice to be able to say I'm legitimately stronger than I was 2-3 months ago, now that I'm doing a sort of SL/SS type of routine. Should've done this months/years ago.
OHP
95lbs 3x5
First attempt. I've been stalling on and off with OHP for a while so it was nice to get it on the first try, and I'm finally onto the 25lb plates on the OHP.
Squat
210lbs 3x5
Deadlift
240lbs 3x2
I just can't do more than 2-3 reps at a time at 225+ because of my grip. I've just been doing 3x2 for a while now because of this.
It's nice to be able to say I'm legitimately stronger than I was 2-3 months ago, now that I'm doing a sort of SL/SS type of routine. Should've done this months/years ago.
Domino Theory
Crystal Dynamics
Are wide-grip pull ups better for eliminating the hunched over posture or normal grip? I'm assuming the muscles responsible for being hunched over are the muscles in the top half of your back (traps, rear delt, etc.)?
I thought the hunched over look comes workout your front too, much doing too many pushing exercises, and was a result of NOT working the rear delts etc much? Unless thats what you mean.
Domino Theory
Crystal Dynamics
Yeah that's how it is. I did too many push exercises when I first started out, but I've fixed that for the most part. I'm asking because I want to make sure I'm getting the muscles responsible for you naturally having a straight back with shoulders pushed out.
Brolic Gaoler
formerly Alienshogun
I would focus on traps/lats and rear delt for that.
So, DB/BB rows, pullup (regardless of grip), shrugs, facepulls, lateral rear raise and maybe some carries.
Personally I just do DB rows (mostly Kroc), pullups/chins, shrugs and rear lateral raises (along with external shoulder rotations for rotator cuff).
Brolic Gaoler
formerly Alienshogun
hawkshockey11
Banned
God bless BOGO McDonalds coupons.
And yes I am bulking.
And yes I am bulking.
L0st Id3ntity
Member
2nd week of SS, so because the smaller plates were all being used, I said screw it and increased my squat by 25lbs today (total of 200lbs). Was doing great until a gym coach came over, suspended me around my 3rd rep, and told me that I should be either looking straight or up during squats, wtf is this shit? I'm following rippetoe's book and he emphasizes on looking down for a better hip drive.
EliteFTS.com also says straight/up looking.. hmmm.
Khalifa Jayy
Banned
I don't know if its the fact that I'm working out at night or what, but I'm feeling much more sore two days later as opposed to the next day. Anyone else experience this?
entremet
Member
1RM? or for reps of 3?
My workout this morning (haven't worked out since monday, felt really out of it this week):
OHP
95lbs 3x5
First attempt. I've been stalling on and off with OHP for a while so it was nice to get it on the first try, and I'm finally onto the 25lb plates on the OHP.
Squat
210lbs 3x5
Deadlift
240lbs 3x2
I just can't do more than 2-3 reps at a time at 225+ because of my grip. I've just been doing 3x2 for a while now because of this.
It's nice to be able to say I'm legitimately stronger than I was 2-3 months ago, now that I'm doing a sort of SL/SS type of routine. Should've done this months/years ago.
Your numbers are very similar to mine. Nice work. I feel the same way, like I wasted time with all those old isolation exercises.
For a fun activity, go back and try some old iso stuff. I bet you'll blow your old numbers away.
Here's my plan for cutting weight. The beach is in 2 months. Gotta get ready.
I'm going with the weight where my form is perfect, but I'm still exerting myself. I'm 5'8, 180 pounds.
A clean diet around 1700 calories.
Day 1
- squats 5x5 at 185
- bench 5x5 at 135
- rows 5x5 at 135
Day 2
- run
- planks/ leg lifts
Day 3
- overhead press 5x5 at 95
- deadlift 1x5 at 245 (keep bringing this up)
Day 4
- run
- planks/ leg lifts
Day 5
- squats 5x5 at 185
- bench 5x5 at 135
- rows 5x5 at 135
Day 6 and 7 rest
You might want to reconsider dropping the volume on your lifts to 3x5 or something for the duration of your cut. 5x5 seems too much volume and you might just burn yourself out and it makes your already impaired recovery ability even worse. Just my two cents..
Others might be better at giving advice here but:
If you know your form is perfect at those numbers, then keep at it. No reason to put too much weight on the bar if you can't lift it correctly.
I'm just saying that 5x5 is quite much volume, even if your not on a cut. I'm assuming you are (or have been) doing StrongLifts and haven't switched to 3x5 rep scheme yet? And when you are eating below maintenance your recovery ability gets seriously impaired. You should watch out for not burning yourself out with too much volume because that's possible when you are eating too little and exercisin too much. That's the reason why it's suggested to keep the intensity but lower the volume while going on a cut. Intensity meaning same weight (and speed) as previously and lower volume meaning less sets. I'd personally drop the sets to 3x5. If not immediately, then after a short while.
When I started cutting while doing SS, I got advice here to drop the sets from 3x5 to 2x5, then possibly 2x3 or even 1x5 if needed. I think I dropped to 2x5 after a while and it worked great for me.
L0st Id3ntity
Member
Yes, especially with larger muscle groups.
SS almost completely eliminated DOMS for me, even for the infamous squats DOMS, which is great for my football on off days.
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