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[Anton Sugar]

AWESOME DEAL ON WEIGHTLIFTING/SQUAT SHOES

http://www.muscledriverusa.com/2013-Pendlay-Weightlifting-Shoes--Mens-Gray-Free-Shipping_p_2495.html

Normally $130, going for $65. On sale because of an accent color "deficiency"--nothing wrong with the shoes themselves.

EDIT: "(Suspended until 10am 11/14)". Set your alarms, this is a great deal.

 

[MrOogieBoogie]

Today's workout consisted of a ten-round endurance run of the following:

10 push-ups
10 squats
10 dips
10 burpees
5 pull-ups

Took a while, but finally completed all 10 rounds. Heart rate was moving, I tell you.

I'm not posting any real impressions of my weghtlifting/calisthenics 5-day split routine because it's only been a week or so, but I'm enjoying it a lot. I'm already deadlifting more than I have in my life (even when I used to do strict weighlifting years ago) thanks to all the core-strengthening bodyweight workouts I've been doing. And my legs are already noticeably larger thanks to squatting 3x/week.

Will post results after three or four weeks.

 

[MrToughPants]

AWESOME DEAL ON WEIGHTLIFTING/SQUAT SHOES

http://www.muscledriverusa.com/2013-Pendlay-Weightlifting-Shoes--Mens-Gray-Free-Shipping_p_2495.html

Normally $130, going for $65. On sale because of an accent color "deficiency"--nothing wrong with the shoes themselves.

EDIT: "(Suspended until 10am 11/14)". Set your alarms, this is a great deal.

Miss out on the fucking Nexus 4 because of work now I'm going to miss these shoes too...

 

[MrOogieBoogie]

How big a difference do weightlifting shoes really make?

 

[Pavaloo]

I squat in socks, would weightlifting shoes be better than that?

 

[MjFrancis]

Check this one out

http://www.youtube.com/watch?v=eDHKg_eY3DY

That there frog tech, man. Can't ever go wrong.

I love and hate Frank. We're both about the same weight and height, and even started bulking around the same time, and I don't look anywhere CLOSE to as good as him, nor can I lift as much.

Frank was also doing this five years ago:
http://youtu.be/kGQfTgqQBok

Taking that strength history and applying it to a bodybuilding bulk almost has to be successful. So while keeping your eye on Frank and comparing yourself with him is good, keeping it in context of your own training history is also healthy. Just keep kicking ass a little more than you were last month. If you are consistent, you will almost certainly be proud of your progress.

It's nice to see Asians represent, but he kinda reminds me of quite a few Asians guys from my gym.

They try to bulk up fast and sacrifice good form in order to push heavy weight. However, I notice that most of them are fairly young (less than 25). Therefore, their metabolism still hasn't peaked.

I know at my age now, eating like that would probably just make me really fat (even if it is for just a few days at a time).

I like Frank's "just go for it" attitude. It's an online persona, sure, but the spirit is sometimes necessary. And as I mentioned to Eidan, his training history is a large part of his current bulk's success. It couldn't hurt that he was also probably 20 pounds what his body "wanted" to be at the start of the process.

But then, sometimes a kid has the spirit, but lacks direction. Every year I look back and think I could have been more focused than I was a year ago. Fortunately, it's adding up.

 

[MjFrancis]

How big a difference do weightlifting shoes really make?

While never having worn weightlifting shoes myself I like this quip I read last week:

Now before I get into shoes let's make something clear, shoes can help you squat better but it's not going to turn a shitty squatter into a world-class squatter.

 

[Puddles]

I started on HIIT a few days ago. It's been pretty great. I do it on my treadmill at home. Basically I run at 10mph for 1-2 minutes at a time, then jog along at 6 mph for a few minutes to rest. I try to get in 5-6 high intensity intervals. I already feel more cardiovascular fitness after just a few days.

 

[Cudder]

I started on HIIT a few days ago. It's been pretty great. I do it on my treadmill at home. Basically I run at 10mph for 1-2 minutes at a time, then jog along at 6 mph for a few minutes to rest. I try to get in 5-6 high intensity intervals. I already feel more cardiovascular fitness after just a few days.

I think the intervals in HIIT are supposed to be much shorter than what you're doing. 30 Seconds running, 30 seconds/1min walking. Repeat.

 

[Imm0rt4l]

I squat in socks, would weightlifting shoes be better than that?

Nah, I think ideally you should do just that or barefoot. I use my chucks.

 

[Srsly]

So a few years ago I started keto, did that for a few months and lost a substantial amount of weight (100+lbs). I realized that wasn't a diet I would want to put my body, mostly heart, through for too long so I switched to the paleo diet and have been maintaining on that, fluctuating between a 10lb window while still albeit slowly building my strength back up to what it was before.

However, now I'm trying to be more heart (and digestive system) conscious and want to switch to a whole grain diet. Oats/fruits in the mornings, whole grain carbs, plenty of veges (mostly greens) and lean meats for lunch and dinner.

Does anyone have any experience going from a similar, lower carb high high protein diet to just going whole grains, little dairy/fats and cutting protein intake down drastically?

Did you actually have a lipid panel where it showed your lipids getting worse or are you ditching low carb due to scaremongering? Some people do actually have their lipids worsen when they go low carb / keto, but that's a minority, and it can usually be corrected by eating more nuts/avavado/olive oil. When I'm on a ketogenic diet, my lipids actually improve -- HDL goes up and LDL goes down and triglycerides go down drastically. The fact that my triglycerides improve so much probably means that I have some degree of insulin resistance and probably will for life due to the damage I caused gaining ~100 lbs during my late teens and early 20s eating junk food. The fact that you responded so well to a keto diet (losing 100 lbs rather quickly) makes me think that you probably have issues with insulin resistance, so I'd watch it with the carbs if I were you. Perhaps you will be fine on a higher carb diet. If you're really dead-set on upping the carbs, I'd suggest upping the amount very incrementally.

Fat is very important, btw. Under 30% and your endocrine system will struggle to produce adequate testosterone. I'm not sure why you would want to drastically reduce protein intake, either.

Protein is the most satiating macronutrient and is important for maintaining muscle mass. As a formerly obese person (and someone who is very susceptible to becoming obese again) lowering the amount of protein in your diet is a terrible idea. Are you worried about protein causing heart disease? If so, that's complete BS. What would probably be terrible for your lipids (and heart and kidneys and liver and brain) would be regaining the weight you loss. You can still eat lots of fruits and vegetables while consuming a lot of protein and adequate fat.

 

[Petrie]

I started on HIIT a few days ago. It's been pretty great. I do it on my treadmill at home. Basically I run at 10mph for 1-2 minutes at a time, then jog along at 6 mph for a few minutes to rest. I try to get in 5-6 high intensity intervals. I already feel more cardiovascular fitness after just a few days.

You aren't doing HiiT at those intervals. 30-45 seconds at a much higher speed.

 

[MrOogieBoogie]

Oh my god at some of the shit in this video.

 

[Cudder]

Oh my god at some of the shit in this video.

my mind is so full of fuck right now i dont even

 

[msdstc]

I don't know what the stance is on this particular forum, but I was thinking of following this routine to start, minus the squats due to my knees ATM.

http://forum.bodybuilding.com/showthread.php?t=147447933

Any thoughts?

 

[Davidion]

Oh my god at some of the shit in this video.

Damn

 

[despire]

On a bulk, should I reintroduce carbs or should I just eat more chicken?

Well it's not like you can bulk up with just protein. You need carbs too.

There is a limit on how much protein your body can use for muscle synthesis a day. Once you reach that limit it doesn't help to eat any more protein. After that it is more important how many total calories you will eat during the day. So eat your rice or whatnot.

 

[Tashi]

I think the intervals in HIIT are supposed to be much shorter than what you're doing. 30 Seconds running, 30 seconds/1min walking. Repeat.

That's what I thought too. I also couldn't imagine sprinting full speed on a tread mill. If I do HIIT it's at the track. I would probably mop it hard on a treadmill.

 

[sphinx]

That's what I thought too. I also couldn't imagine sprinting full speed on a tread mill. If I do HIIT it's at the track. I would probably mop it hard on a treadmill.

when I was doing cardio outdoors, I'd see plenty of guys sprinting full speed. I've never seen it in a treadmill. I'd crash and fall if I tried in a treadmill lol

 

[Canis lupus]

Finally transferred to a new gym, this one has sauna and everything. Will start going back working out next week.

 

[Szu]

Oh my god at some of the shit in this video.

It's like parkour without the running.

 

[blackflag]

AWESOME DEAL ON WEIGHTLIFTING/SQUAT SHOES

http://www.muscledriverusa.com/2013-Pendlay-Weightlifting-Shoes--Mens-Gray-Free-Shipping_p_2495.html

Normally $130, going for $65. On sale because of an accent color "deficiency"--nothing wrong with the shoes themselves.

EDIT: "(Suspended until 10am 11/14)". Set your alarms, this is a great deal.

Damn man thanks for the heads up. Just got some size 12.5. Glad they still had them.

For anyone needing these, it's back up.

Free shipping and free shirt too. I don't think anything will beat this deal.

 

[Eidan]

AWESOME DEAL ON WEIGHTLIFTING/SQUAT SHOES

http://www.muscledriverusa.com/2013-Pendlay-Weightlifting-Shoes--Mens-Gray-Free-Shipping_p_2495.html

Normally $130, going for $65. On sale because of an accent color "deficiency"--nothing wrong with the shoes themselves.

EDIT: "(Suspended until 10am 11/14)". Set your alarms, this is a great deal.

Bought.

 

[Mr.City]

Well it's not like you can bulk up with just protein. You need carbs too.

There is a limit on how much protein your body can use for muscle synthesis a day. Once you reach that limit it doesn't help to eat any more protein. After that it is more important how many total calories you will eat during the day. So eat your rice or whatnot.

As for bulking, there are several links in the OP about how to set that up.

You aren't doing HiiT at those intervals. 30-45 seconds at a much higher speed.

Agreed. What he's doing is interval training, however it's not high intensity interval training.

 

[Anton Sugar]

How big a difference do weightlifting shoes really make?

I squat in socks, would weightlifting shoes be better than that?

Squat shoes do a few things for me, personally:

• "Lock" your feet into the ground. My Pendlay's have a grippy bottom, so once you get set, your foot position is SOLID
• Properly support your feet (velco straps ftw), preventing any shifting due to arch, etc.
• Give your knees a better squatting angle, making it easier to get deeper with less flexibility (less butt wink!)

I highly recommend them, honestly. I still deadlift in my chucks, but I hate squatting without my shoes.

 

[H3xum]

Did you actually have a lipid panel where it showed your lipids getting worse or are you ditching low carb due to scaremongering? Some people do actually have their lipids worsen when they go low carb / keto, but that's a minority, and it can usually be corrected by eating more nuts/avavado/olive oil. When I'm on a ketogenic diet, my lipids actually improve -- HDL goes up and LDL goes down and triglycerides go down drastically. The fact that my triglycerides improve so much probably means that I have some degree of insulin resistance and probably will for life due to the damage I caused gaining ~100 lbs during my late teens and early 20s eating junk food. The fact that you responded so well to a keto diet (losing 100 lbs rather quickly) makes me think that you probably have issues with insulin resistance, so I'd watch it with the carbs if I were you. Perhaps you will be fine on a higher carb diet. If you're really dead-set on upping the carbs, I'd suggest upping the amount very incrementally.

Fat is very important, btw. Under 30% and your endocrine system will struggle to produce adequate testosterone. I'm not sure why you would want to drastically reduce protein intake, either.

Protein is the most satiating macronutrient and is important for maintaining muscle mass. As a formerly obese person (and someone who is very susceptible to becoming obese again) lowering the amount of protein in your diet is a terrible idea. Are you worried about protein causing heart disease? If so, that's complete BS. What would probably be terrible for your lipids (and heart and kidneys and liver and brain) would be regaining the weight you loss. You can still eat lots of fruits and vegetables while consuming a lot of protein and adequate fat.

I'm not so dead set, i just desire a change of pace both mentally and physically. I've eaten eggs mostly every day for about a year in the morning, I would like to supplement that with something, that coupled with my desire to get off of keto lead me to oats in the morning or something else along those lines.

How practical is a mostly low low carb diet. Whole grains for breakfast with fruit, greens/low fat proteins for lunch, lean meats/chicken breasts, then similar in the evening but with fattier meats.

 

[despire]

Thanks. I would have nothing against twice a week but I'd like to continue going three times with my GF if possible. How should I then program my lifts if I want to go three times a week and do at least squats, deadlift, press, bench and pull-ups?

Just want to be sure I'm doing enough but not too much.

So, anyone? Doing PSMF for a few weeks to kickstart my diet if someone didn't read the posts on the previous page.

Would appreciate if someone would help me program my lifts for these few weeks (and hopefully I can use the same template for the rest of my diet).

Is this still too much volume for PSMF?

Bench 5x, 5+
Squat 5x, 5+
Chins (few sets @ BW)

Press 5x, 5+
Rows (few sets of 8-10)

Bench 5x, 5+
Deadlift 5+
Chins (few sets @ BW)


Edit:

Here's what Lyle Suggest for 2x week routine btw.

Sample Full Body Exercise Routine

Exercise Sets Reps RI
Squat or leg press 2-3 6-8 2-3’
RDL or leg curl 1-2 6-8 2-3’
Bench press or 2-3 6-8 2-3’
Incline DB press
Rowing or chins 2-3 6-8 2-3’
Lateral raise 1-2 8-10 1-2’
Biceps 1-2 8-10 1-2’
Triceps 1-2 8-10 1-2’
Weighted crunch 1-2 6-8 1-2’
Back extension 1-2 6-8 1-2’

RI = rest intervals and the values are in minutes.

 

[twofold]

Why not stick to what Lyle recommends? He obviously knows his shit.

Alternatively, there's also RPT.

Monday:

* Overhead press RPT
* Squat RPT

Wednesday:

* Bench press RPT
* Rows 3x5

Friday:

* Dead lift RPT
* Chins 3x5

http://stormtricks.com/en/how-to-use-reverse-pyramid-training/

Add in accessory work as necessary.

 

[despire]

Why not stick to what Lyle recommends? He obviously knows his shit.

I could but his recommendation seems like too much and has moves that I didn't do even when I wasn't cutting. So it would be funny to increase the number of movements when going from bulking to cutting. Also I'd rather keep it simple with the 4 main movements (and little accessory if needed) and not bother with lat raises and curls during a hard cut.

I could do RPT but I'd rather stick with Greyskull LP since I'm planning on continuing with it after cutting. Though if RPT would be in your opinion much better than my current version of GSLP I'd consider making the switch for now.

But anyway your template looks pretty good, might go with it


So would this work as well as the template you posted?

*Press 5x, 5+
*Squat 5x, 5+

*Bench 5x, 5+
*Rows (few sets of 8-10)

*Deadlift 5+
*Chins (few sets @ BW)

 

[JB1981]

How big a difference do weightlifting shoes really make?

They are essential imo.

 

[twofold]

I could do RPT but I'd rather stick with Greyskull LP since I'm planning on continuing with it after cutting. Though if RPT would be in your opinion much better than my current version of GSLP I'd consider making the switch for now.

But anyway your template looks pretty good, might go with it


So would this work as well as the template you posted?

*Press 5x, 5+
*Squat 5x, 5+

*Bench 5x, 5+
*Rows (few sets of 8-10)

*Deadlift 5+
*Chins (few sets @ BW)

I don't understand why you're so focused on the AMRAP, to be honest.

I've been cutting while doing GSLP but with RPT reps (for example, on Monday when it was my squat day, I did 130kgx6, 115kgx7, 100kgx8) and the results have been great. Strength has gone up gradually and I'm dropping half a kilo a week easily. I've had way better results than when I was doing 5,5,5+.

If I was doing a more aggressive cut like PSMF, I'd go with the template I posted.

Still, if you're focused on keeping the AMRAP in, I don't see there being any problems with what you've posted.

 

[despire]

I don't understand why you're so focused on the AMRAP, to be honest.

I've been cutting while doing GSLP but with RPT reps (for example, on Monday when it was my squat day, I did 130kgx6, 115kgx7, 100kgx8) and the results have been great. Strength has gone up gradually and I'm dropping half a kilo a week easily. I've had way better results than when I was doing 5,5,5+.

If I was doing a more aggressive cut like PSMF, I'd go with the template I posted.

Still, if you're focused on keeping the AMRAP in, I don't see there being any problems with what you've posted.

I'm not that desperate going with AMRAP. It's just that it's what I've been doing and it felt natural to make changes in my old program for the cut than switch to a totally new one. Though I must say I thought about going for RPT since I know it works very well especially on a cut.

If the consensus is that RPT is better for cutting that 2 set GSLP then I see no problems switching.

One thing about RPT that has always bugged me is that some (or most) people recommend doing three sets for deadlifts while SS and GSLP keep it at one working set. So should it be three sets or one set of deadlifts?

 

[twofold]

I'm not that desperate going with AMRAP. It's just that it's what I've been doing and it felt natural to make changes in my old program for the cut than switch to a totally new one. Though I must say I thought about going for RPT since I know it works very well especially on a cut.

If the consensus is that RPT is better for cutting that 2 set GSLP then I see no problems switching.

One thing about RPT that has always bugged me is that some (or most) people recommend doing three sets for deadlifts while SS and GSLP keep it at one working set. So should it be three sets or one set of deadlifts?

Yeah, fair enough. You could keep the amrap for your third set with -20% weights, maybe?

I usually aim to do 2 sets of deadlifts - I've found that works well for me. Since you're going to be doing PSMF, 1 set might be better, though.

It's up to you, though. I used to do rep ranges of 4-6 on all my lifts but I changed to the stormtricks guys recommendations and found them better for me personally. Play around a bit and see what works best for you.

 

[despire]

Yeah, fair enough. You could keep the amrap for your third set with -20% weights, maybe?

I usually aim to do 2 sets of deadlifts - I've found that works well for me. Since you're going to be doing PSMF, 1 set might be better, though.

It's up to you, though. I used to do rep ranges of 4-6 on all my lifts but I changed to the stormtricks guys recommendations and found them better for me personally. Play around a bit and see what works best for you.

Thanks. I think I'll go with RPT like it's written. With one set for DL. Thanks again for the template you posted

 

[twofold]

Thanks. I think I'll go with RPT like it's written. With one set for DL. Thanks again for the template you posted

Good luck, bud!

In terms of adding weight onto the bar, these are my rules.

- If I hit max reps in the rep range, next time add 2.5lbs for bp & ohp/5lbs to dl & squat
- If I get less than max reps, keep the weights the same and try to get more reps next time
- If I get less than the lowest in the rep range, I deload by 10%

I also do Greyskull style deloads, too. So, if I'm unable to hit max reps for a particular weight 3 times in a row, I drop the weight by 10% and start all over again.

Hope that made sense!

 

[msdstc]

I don't know what the stance is on this particular forum, but I was thinking of following this routine to start, minus the squats due to my knees ATM.

http://forum.bodybuilding.com/showthread.php?t=147447933

Any thoughts?

Bumpin it... anybody?

 

[Petrie]

Fitgaf, I need your help:

My brother has been trying to lose weight and get in shape, and having seen my results, is finally willing to incorporate weight training into his work. However, he has only a Planet Fitness with their typical equipment available, and I'd like to help him with a beginner linear routine using what he has until he can financially manage something better.

Is such a routine available somewhere, or could someone help me build one for him?

Thank you as always Fitgaf.

 

[beanman25]

Trying to lose belly fat, the rest of my body is in good shape. I jog a lot, and can't seem to get rid of the belly fat.

Any tips?

 

[Petrie]

Trying to lose belly fat, the rest of my body is in good shape. I jog a lot, and can't seem to get rid of the belly fat.

Any tips?

Eat better. Jogging can assist, but fat loss is mostly diet.

 

[beanman25]

Eat better. Jogging can assist, but fat loss is mostly diet.

I don't eat bad though, it's weird. Mostly my meals go like this:

Breakfast: Cantaloupe/Apple/Banana/Pear + Juice

Lunch: A bowl of cereal (I can't cook)

Dinner: My dad always makes something, but it's usually healthy stuff. Last night we had a stir fry and salad.

Also, I don't drink beer/soda ever. Mostly just drink water from my bottle throughout the day.

 

[Tashi]

Trying to lose belly fat, the rest of my body is in good shape. I jog a lot, and can't seem to get rid of the belly fat.

Any tips?

You can't pick where you reduce fat. Your stomach however is usually the last place to lose fat which is probably why the rest of your body doesn't have fat. You're almost there!

 

[Petrie]

I don't eat bad though, it's weird. Mostly my meals go like this:

Breakfast: Cantaloupe/Apple/Banana/Pear + Juice

Lunch: A bowl of cereal (I can't cook)

Dinner: My dad always makes something, but it's usually healthy stuff. Last night we had a stir fry and salad.

Also, I don't drink beer/soda ever. Mostly just drink water from my bottle throughout the day.

Your diet has barely any protein, and way to much sugar and fructose. Cereal isn't healthy at all, neither is fruit juice. Stir fry is going to have a lot of high calorie oil. Honestly, your diet could use a lot of work and makes it clear why the belly fat is being stubborn.

Learn to cook. Seriously. Replace the cereal with chicken and broccoli or something similar, cut out the juice, especially having it along with fruit. Get more protein and less sugar.

Nobody overeats and gets fat from grilled chicken, but stuff like cereal you likely have 3-4 servings of in a sitting without even realizing it. Makes it even harder.

 

[beanman25]

Your diet has barely any protein, and way to much sugar and fructose. Cereal isn't healthy at all, neither is fruit juice. Stir fry is going to have a lot of high calorie oil. Honestly, your diet could use a lot of work and makes it clear why the belly fat is being stubborn.

Learn to cook. Seriously. Replace the cereal with chicken and broccoli or something similar, cut out the juice, especially having it along with fruit. Get more protein and less sugar.

Wow, I always thought Orange Juice was healthy. That's a buzzkill.

I'll have to figure out something. I'm a big fan of milk with my Lunch/Dinner. Is that fine?

 

[Petrie]

Wow, I always thought Orange Juice was healthy. That's a buzzkill.

I'll have to figure out something. I'm a big fan of milk with my Lunch/Dinner. Is that fine?

A lot of the conventional wisdom on what's "healthy" is simply wrong.

There are worse things than milk you could have for sure, just don't overdo it while trying to lose weight.

Cereal and juice are 2 of the worst things you can be having while trying to lose weight/fat.

 

[fredrancour]

Wow, I always thought Orange Juice was healthy. That's a buzzkill.

I'll have to figure out something. I'm a big fan of milk with my Lunch/Dinner. Is that fine?

Liquids with calories make weight loss harder because they aren't going to fill you up all that well. Milk does have more actual nutrition that fruit juice, though.

 

[Petrie]

Liquids with calories make weight loss harder because they aren't going to fill you up all that well. Milk does have more actual nutrition that fruit juice, though.

This. A big part of the issue with carb heavy foods/drinks is it's just too easy to overdo it. You ever see anyone eat a lb of grilled chicken and want more? Not likely. But it's not that hard to polish off half a box of cereal and go back for more. They don't keep you satiated.

 

[sphinx]

Trying to lose belly fat, the rest of my body is in good shape. I jog a lot, and can't seem to get rid of the belly fat.

Any tips?

I had this problem, body in relative good shape but the annoying belly, I went jogging on and off in the last 10 years but the belly remained, all of the time.

I would say crunches help and they do, a lot, but truth is that a complete workout rutine does the trick, not just spot-working on a particular part. I wouldn't recommend doing lots of crunches alone but it's better than nothing I guess...

my cardio at the time of the belly (around May/june 2012) was jogging at 7.5 Mph for around 30-40 minutes, I reached my weight long ago so my cardio is a lot less now.

this before/after has a time interval of exactly 5.7 months (lol I have very prices dates for my pics)

I am happy but still working on getting a better shape.

 

[Petrie]

I would say crunches help and they do, a lot, but truth is that a complete workout rutine does the trick, not just spot-working on a particular part. I wouldn't recommend doing lots of crunches alone but it's better than nothing I guess...

Please don't come in here and spread nonsense. Crunches do absolutely nothing for belly fat. You can't spot reduce fat, period, and spreading misinformation like this does no one any favors.

 

[beanman25]

Please don't come in here and spread nonsense. Crunches do absolutely nothing for belly fat. You can't spot reduce fat, period, and spreading misinformation like this does no one any favors.

Yeah, I tried doing them in the past with no results. I saw more improvement when I was playing basketball 1-2 hours per day, but the weather is horrible as of late. I can only stand to jog in the morning.

 

[sphinx]

Please don't come in here and spread nonsense. Crunches do absolutely nothing for belly fat. You can't spot reduce fat, period, and spreading misinformation like this does no one any favors.

did I ever say its possible to spot reduce fat? anywhere in my post?

in fact I think I said a complete workout routine does the trick to fix the form of the body

here:

I would say crunches help and they do, a lot, but truth is that a complete workout rutine does the trick