Think of this as the "no bull Sh*t" guide to getting bigger/stronger. I'm not professing some lame routine that will be sooo fantastical like some retarded work out commercial. Its simple: A LOT of people out there are working out wrong or improperly, its shocking at the number of people who are doing it wrong and could be making 10x more gains then they are. I'm here to tell you whats right and wrong for weight lifting. This is not about getting thinner or ripped, Its about getting bigger and stronger through heavy weight lifting but ill answer any questions you have . I don't believe in "special" work outs or routines by famous body builders. I've found they always seem to be lacking in one area or another to where your constantly unsure of who's to follow and if its better then another. So here are some general guidelines and rules and some things people do wrong for weight lifting. Everyone should form their own routine from the info I give you here, there is no such thing as a magical routine or cycle of specific machines/exercises that trumps the rest, just be sure to constantly rotate exercises. But feel free to ask if you need advice/help forming one. you can see an example below in the beginners guide
READ THIS BEFORE YOUR TROLL:
No i don't want your opinion on some article you read or something you think you know on how anything I'm saying is wrong, I've worked out for many years with many different body builders, I know EXACTLY what I'm talking about. Feel free to ask any questions you like but avoid trolling/flaming please. Also most importantly everything you read I've personally tested over long periods of time to see the physical evidence. This is just helpful info, NOT a debate thread (although I'm sure it will turn into one ). Rest assured If you follow everything i say here you WILL see great results in 4-6 week increments. You have to do extensive personal research, read many articles/studies and confer with a lot of different body builders like i have to come to an educated conclusion on whats right and wrong.
Top Reasons why people make small-slow gains or stop making gains:
1. Not switching up work outs. this is definitely number 1 by FAR. A LOT of people fail to do this, they think doing flat bench (or any work out) every week is going to get them strong when its really hurting their potential gains. by switching up your work outs constantly your muscles can't adapt and therefor trigger's more muscle growth and strength. even bi-weekly switching isnt enough. say you do push downs and skull crushers for triceps one week, you shouldnt be doign them again for 3+ weeks AT LEAST. if you search you'll find dozens of work outs per muscle group so you'll never find yourself saying "but there isnt any other work outs for that muscle".
2. Not eating enough. when your body doesnt get the necessary calories it needs to function and grow it will turn to your own body to fulfill it, and no it wont just consume the fat on your body it consumes MUSCLE (omfg scary!). it is scary especially for people who want to make gains and body builders, so NEVER starve yourself to be thin. it will severely harm gains and just eat away at your progress more so then your fat.
3. Not consuming enough protien. this is very common because the amount of protien needed for body building is extremely high. you need a little less then half your body weight in grams of protien, so if you weigh 200 lbs then around 80-90 grams of protien is needed daily.
4. Not doing leg work outs or barley ever doing them. working out your legs is absolutely 100% crucial to making gains in your upper body (and lower of course). a lot of guys barley ever do legs or never do legs because they only care about their upper body and how it looks but the hilarious irony is they would be makign way more gains in their upper body by doing legs. why? because your leg muscles are the largest muscles in your body and by lifting heavy weight with them you release loads of growth hormones and testosterone into your body greatly increasing your overall gains.
5. Not enough sleep. pretty simple, if the body doesnt have enough rest \ to repair and grow in your sleep your gains will suffer severely. not to mention being tired so you cant give your all in your work outs.
6. improper form. i see this a lot in the gym as well, people doing certain exercises awkwardly or just plain wrong and potentially making it dangerous. such as leaning backwards/swinging backwards when doing standing up bar curls, this means your using WAY too much weight then you can actually do, your using your momentum and your back to lift the rest of the weight your biceps cant and just hurting yourself in the end. some body builders will do a couple improper reps at the end of some of their work outs once they have already maxed out but i dont recommend it at all.
Common misconceptions about getting bigger/stronger:
1. You have to work out for long periods of time to get bigger/stronger:
wrong, there are studies proving you get 90%+ of your muscle tearing for strength in the first 45 minutes of your work out. this of course does not include steroid users, which i do NOT recommend anyone taking, stay the F*$K away from them. you should NEVER work out more then 80 minutes, anything over that will turn into cardio (cardio IS important but only on cardio days). even working out with friends should not take you that long if your serious, standing around 'BSing' for the majority of your work out will have severe effects on your muscle growth.
2. Doing reps really fast or really slow is good:
doing reps very fast is extremely dangerous, even when properly warmed up you can severely injure yourself by doing reps too fast especially with high weight. doing reps too fast results in improper form and will also cause you to make gains less frequently. proper form is ALWAYS better. on your last couple reps while maxing out using slightly improper form is ok for EXPERIENCED body builders, but id stay away from any type of improper form in any work out. doing reps too slow will burn yes but it will result in very slow muscles and that extra power from the "pump" will increase your muscle size ten fold compared to very slow reps.
3. "Today is my "light day" i gotta rotate back and forth from heavy to light":
i hear this ALOT and im sure you have too. "light day" is very bad for strength and muscle growth if done too frequently. doing too many "light days" takes away from your strength training and just gives you more cardio. BUT doing the right amount is also just as important, because you need to "shock" your muscles for extra growth and strength. so in this sense doing the same work out every day is VERYYYY bad, i cant emphasize this enough. if every chest day all you do is flat bench, your only cheating yourself. yes you will get stronger/bigger by lifting weights BUT changing your work outs constantly is the MOST important and will make you way bigger and way stronger way faster. one day do flat bench and incline, next chest day (typically 5+ days later) do dumb bell press, then next chest day do the machines and so on and so forth IF your working out your muscles good enough, they should be sore for 4-5 days and then on the 5th day ish you can work it out again, obviously if the last time you worked out wasnt enough and you were barley sore you can work it out sooner). "ive been working out a long time and i no longer get that sore" - if this is the case then your a HUGE noob and your working out wrong and/or not good enough. ive been working out constantly for years and i get sore after EVERY work out.
using the movie "300" as an example. yes there abs were extra emphasized in the movie with special effects but that doesnt mean those guys werent all still ripped and in amazing shape. they did a training regiment of 3 months and NEVER did the same work out twice, impossible? you can do nearly 30+ different work outs for your chest alone.
4. Working out sore muscles:
SO horribly bad for you. not only can this also be a major factor in injuries your not doing yourself ANY good either. when you lift weights your muscles tear, when they repair they grow stronger and more dense to 'adapt' to what your doing. working out sore muscles is simply re-tearing already torn muscles, and it hardly does you any good. you pretty much wasted a work out day. a good rule of thumb is the day AFTER your completely not sore is the day you should work out that muscle group again. you'll notice way more strength in fully healed muscles.
5. Taking short amounts of time in between each set:
i see alot of people working out and taking less then a minute in between each work out, if its your occasional "light day" then this is fine. but for heavy weight lifting it should be far from this. taking 3-4 minutes in between sets. ill explain in further detail below in general weight lifting guidelines.
6. "I always run before i work out to warm up":
for strength and size this is very bad, doing cardio before OR after your weight lifting is only robbing your weight lifting gains. lightly jogging for 5-10 minutes before is alright anything more/faster is bad. BUT if you do jog it is NOT a warm up substitute, even if you jog to warm up you STILL need to do warm up sets to avoid injury. I'd say just save cardio for cardio days. "omfg we have CARDIO DAYZ?!" yes sir you need to mix in cardio at least 3+ times a week to help your endurance, because if you lack endurance you'll get pooped out way too fast during your heavy lifting, "but but... you said to stay away from doing "cardio" like 4 timez..." i said stay away from turning your WEIGHT LIFTING into cardio. cardio days can be cardio of course . below i tell you how to warm up.
7. Stretching muscles in between sets or between work outs:
this is something i see alot of people doing, in between sets they stretch out their chest or arms preparing for the next set or work out, stretching SORE muscles when your at home and out and about is great, but stretching DURING your work out is very bad. it releases some of the blood from your muscles and makes them weaker, therefor you will get less of a work out if you stretch during. warm up before work outs, you can even stretch BEFORE to make yourself more limber and then stretch after, but do not ever stretch during.
8. You have to do 3+ work outs per muscle each day to get bigger/stronger:
wrong, so so wrong. even not including my own personal research into this there has been many studies proving that after your first 1-2 muscle work outs anything extra your basically doing cardio and your not getting any stronger and not doing your muscles any good strength wise. sure it gives you more endurance but NOT for strength or size. so stay away from doing 3+ bicep or tricep work outs each day. if your doing your larger muscle groups like legs, back or chest doing incline/decline/flat bench is NOT what i mean, im saying doing flat bench, then doing flat bench machine, then flat bench with dumb bells all in the same day is pointless. SAME part of the muscle being worked out multiple times is what you need to avoid. a lot of times when i work out my biceps or triceps ill only do 1 exercise, but ill do like 7-8 sets and/or a drop down set as well
General weight lifting guidelines:
Beginners Guide For Weight Lifting:
first time going to the gym:
1. first thing you want to make sure you are well hydrated, always. and drink water while working out, BUT never chug water or drink large amounts, slowly sip it in between sets. contrary to popular beleif (i should add this) do not drink protien shakes or anything designed to increase muscle growth DURING your work outs. you can take a pre-work out supplement such as C4 or Jack3D (NOxplode is popular but has some nasty side effects on alot of people, not to mention the redonkulous price)
2. first day you want to be VERY careful to properly do ALL work outs, and to NOT over do it. ive over worked my muscles before and its painful and takes WEEKS to recover. this is true with first timers and anytime you quit for long periods of time and then come back.
3. whenever you do any work out with free weights and if you plan on going heavy till the point of failure ALWAYS have a spotter. never risk it. mostly all people in the gym are happy to help you out and spot you, ive been to hundreds of gyms and ive only met rude individuals once or twice, body builders are some of the nicest people you will ever meet, because they work off their anger at the gym . seen some real nasty things happen without spotters. one time i got stuck under the decline bench press for 10 minutes waiting for someone else to walk by, embarrassing to the max. and bruised my chest. ouch
first day work out routine (for absolute beginners):
your work out will be very short but dont worry, you'll increase with time, but like i said never too long. start with whatever muscle suits you, i can pick for you. chest day.
i would do flat bench press with the bar. always carefully control the bar, ALWAYS use freakin clips, ive seen retards have the weight fly off and almost kill someone. idc how light it feels, ALWAYS use clips on every set and every piece of work out equipment that uses them.
do your warm up set like i explained in my OP. then move up 10-20 lb's per set to start. NEVER EVER do giant weight jumps, again a very easy way to hurt yourself. beginning id only do 2-3 sets max. and do NOT max out, your not ready. after your warm up do another set or two of just 10 reps with some difficulty. your getting your muscles used to lifting weights.
its important to think of your muscles as people, and the weight being a favor. if you ask too big a favor too fast without slowly building up to it, there going to get pissed off (hurt).
if you have never been to the gym or done much for push ups you should be pretty sore from just doing this. maybe you can handle more but i personally would not risk it as a first time gym goer.
your going to do this to each muscle group every OTHER day, your not even close to working out 2 days in a row. do 2 muscle groups per day every other day to start, eventually you can move to working 4-5 days on, 1-2 days off a week. NEVER work out 6-7 days a week. your body needs a rest even if you have unsore muslces you want to work out. if you want you can do cardio in between weight lifting days. this would be a good idea.
so id say:
MONDAY:
chest - flat bench, WIDE grip 2-3 sets. (all includes warm up as a set)
back - pull downs, WIDE grip. 2-3 sets
back - seated row. 2-3 sets
FRIDAY:
legs - squats 2-3 sets
legs - leg extensions 2-3 sets
SATURDAY-SUNDAY:
break
NEXT MONDAY:
if chest is still sore, start tuesday-wednesday, not a big deal for first timers to skip alot of time at first because of prolonged soreness.
chest - dumbell flat bench 2-3 sets
back - pull ups - WIDE grip (if you cant do them, use the pull up/dips machine that helps lift you up weight weight)
TUESDAY:
cardio
abs
WEDNESDAY:
Biceps - bar curl 2-3 sets
triceps - dips (if you cant do those yet start with the dip machine) 2-3 sets
THURSDAY:
cardio
abs
FRIDAY:
break or legs if you can
legs - seated leg press 2-3 sets
legs - reverse leg extention 2-3 sets
legs - calf raises with weight 2-3 sets
SATURDAY-SUNDAY:
BREAK
Rotation:
During these first few weeks do NOT max out yet, use light weight. but remember if your stopping at 8 reps or less and your not literally going to failure, your only cheating yourself. from here you will repeat the muscle groups and cardio twice a week with abs but constantly switch up your work outs to different exercises so your muscle never adapt. around the 4th week id suggest start maxing out at your leisure on certain exercises, be sure to always use spotters for exercises like squats and bench when maxing out, ALWAYS. and always use clips no matter the weight, ive seen retards have their weight fly off and break them because they think they dont need clips. dont be one of those morons.
IMPORTANT:
you will hear alot of people say diet is just as important if not more important then your actual work out. im here to say that is some truth to that but not like most people think. for getting bigger/stronger you do NOT need to "go on a diet", you just need to consume enough protien and calories a day. for getting ripped, YES its more important then your work out. i for one eat like a garbage disposal, i eat pizza cake ice cream candy and not rarely, hell i eat pizza once every 2 days on average, not alot of soda though. but i incorporate LOTS of high protein foods such as tuna/chicken/steak as well as a high protein shake directly after EVERY work out. with cardio days and working out 5-6 days a week you'll burn plenty of calories to stay thin while getting bigger. if you WANT you can go on a diet to help you get thinner/ripped as you get bigger. but thats entirely your choice, im just here to say its not necessary to eat vegetables and stop eating your cake to gain size and strength. lol(within reason, if your pounding junk food like a mad man id say cut back a bit)
Typically do this for each work out:
Say its chest day (i use this example alot because people LOVE chest...yay boobies!). you want a warm up set first ALWAYS on EVERY work out, yes sir EVERY SINGLE WORK OUT, with OUT cardio. throw on some 25's to begin with (or 45's if your BAWF and thats super light to you and you can bench about 250+) and do 10-15 reps, if your very weak you may need to warm up with just the bar, no need to be embarrassed we ALL have to start somewhere. if your still not sure, base your warm up set on a weight that feels light enough to do 10-15 reps with general ease, not to were its like pumping air, but not really much trouble when you reach rep 10 or 15.
then wait about 2 minutes then do a weight you can push up about 6-8 times. 6 to 8th rep being pretty difficult to push up. then wait about 3-4 minutes. then weight that you can do about 3-5 times, 3rd or 5th rep (depending on what you get to before failing) being VERY difficult to push up and you should be pushing with all your might. you dont always have to max out to 1 rep every time, but definitely do it (WARNING - maxing out is NOT for beginners, see beginners guide and general work out before maxing out). your reps should be controlled and steady, if your wobbling or rocking your body a lot you need to go down in weight.
Basic Work Out Supplement info (if your interested):
good supplements to take to increase your gains. -Creatine: this improves performance and helps you last longer and get in some extra reps by using water you consume, if your taking this you HAVE to drink TONS of water, or else it has no effect. you see all those big guys walking around with a gallon jug of water? thats because there taking creatine. and hydrating in general is great but you'll need extra for this to work. BUT water poisoning is a VERY real thing, typically drink 8-12 glasses of water a day, and NEVER consume it all at once. -Pre-work out enhancers: gives you energy to help you pump harder, i recommend C4 or Jack3D. NOexplode is very popular but its extra expensive and has some nasty side effects (ED, diahrea, headaches). -Protein powder: gives your body the protein it needs to repair and build bigger stronger muscles. this is needed IF you dont consume large quantities of protein rich foods. its VERY hard to consume the proper amount of protein without this, because you'll need a little bit less than half your body weight in protein in grams (not lb's ) a day and if your heavier, you'll be eating a whole lot of tuna and chicken, lol. i get tuna'd-out real easy. so i drink one of these after every work out.
if you have ANY questions at all please feel free to ask. im an open book. i didnt cover everything and i may have worded something strange or confusing, so let me know if i missed something / confusion and ill add it in or change it.
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"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
If it's not too much to ask, could you give me a reasonable weekly excercise routine? I'm signing up at the gym after my exams, and my friends say the trainer there is an idiot and doesn't really know anything.
I know you're not supposed to follow a routine from a guy that hasn't even seen you, but you sound knowledgable. FYI, I've never gone to the gym. I'm not fat nor scrawny nor ripped. Pretty much an average non-gym-user.
If it's too much trouble, or this wasn't the point of the thread, nevermind, I'll just ask my friends. If, on the contrary, you're honored to share your wisdom, make it as detailed as possible.
Ask me if you need to know anything.
PS: There's quite a few people here who are into weight lifting. At least there were.
You had a lot to say but I found it quite lacking.
The topic says workouts, facts and myths (misconceptions). I thought you would include strongman 5x5 workout in the end. Strongman 5x5 is one of the more common strenght workouts for those that didn't know.
However I only saw some tip on how to do a set. Actually, it was just how you do it. Great but for a beginner, a random number (3-5) is dangerous and a fixed is more preferred since it is a number that you must reach.
I'm going to keep it short since there are others that know a lot more than me.
So my first recommendation is that if you truly are serious about starting with any sort of training, go to the appropriate forum.
Bodybuilders.com, Kolozzeum.com (SWE only), Flashback.org (SWE only) and more.
I mean no disrespect but I wouldn't go to a bodybuilding forum asking about diablo 3.
If you want to build on your post there are somethings that you could add. Write more about it, I'll just keep it to a minimum.
Diet/Sleep is as important as your workout. Without rest, your body can't repair itself. Without the proper meals, your body wont get the nutrition it needs to build up muscles.
Squat is the king of exercises followed by deadlift. However, it is very important that you learn to do them right since they can be quite damaging when you do it wrong.
Different type of workout routines ie strongman 5x5, starting strenght by mark rippertoe and so on.
thanks for the advice i will add onto it
but i dont agree with any type of "strongman" work outs or any special routines, there is no need. your not training to be mr. olympia or be in the special forces, this is for people who specifically just want size and strength, that is all. skinny guys wanting to have decent size muslces for the ladies or just to feel confident about themselves. that is all. also im here as bordom to share advice i dont want to be anyones personal trainer, lol.
if i wanted to be super in depth id have to add ALOT more info and pictures, which i might as well make my own website at that point, im giving you the building blocks to help not EVERYTHING you need to work out to be successful and to answer questions here.
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"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
Thanks man! I'll have to google a lot of those excercises, English not being my mother tongue and all, but I apreciate the advice. I think I got most of it. I had a couple of questions, but rereding your post cleared most of them.
Also, sore muscles last for a whole week? How annoying. And C4? I don't think eating an explosive is going to help me at all :P. I'm not planning on taking any supplement at all, just a healthy diet. Going full-out on health this summer (I'm from the southern hemisphere.)
Thanks man! I'll have to google a lot of those excercises, English not being my mother tongue and all, but I apreciate the advice. I think I got most of it. I had a couple of questions, but rereding your post cleared most of them.
Also, sore muscles last for a whole week? How annoying. And C4? I don't think eating an explosive is going to help me at all :P. I'm not planning on taking any supplement at all, just a healthy diet. Going full-out on health this summer (I'm from the southern hemisphere.)
Thanks again, I'll let you know how it goes.
only in the beginning. but even later when your more advanced and maxing out alot, constantly increasing weight and going to failure will still make your muscles very sore and SHOULD last 3-4 days of soreness at that point if you work out good enough each time. and ya ya C4 is a type of pre work out sup lol. i didnt even notice that till now, wow *meathead* lol. if your just going diet without sups be sure to eat lots of tuna/chicken! if your constantly weight lifting you'll want to eat about half your body weight in protein a day if not more.
If it's not too much to ask, could you give me a reasonable weekly exercise routine? I'm signing up at the gym after my exams, and my friends say the trainer there is an idiot and doesn't really know anything.
This is nothing new and it is awful for those that really want to improve their strength and get in shape.
Every trainer/PT I've seen at the gym show you every machine they got and make you do stupid exercises. Most effective exercises are just with the barbell/dumbbell since the machines take the need for balance out of the equation.
i didnt want to debate like i said in the thread but honestly saying entire work outs (the machines) isnt good or arent as good as something else is blasphemous to weight lifting in general. you NEED these machines to help rotate your work outs and constantly change it up, further increasing muscles growth and strength. every different type of work out is vital, regardless of what gives you a better work out. because like i said constantly doing the same work out cheats your body. so doing a "less effective" work out with another one is MORE effective then doing the same "more effective" work out twice in a row.
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"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
Biceps curls = rubbish exercise. Wouldn't bother with, especially for a beginner.
No need for creatine supplementation in a beginner :\
Protein supplementation is one one of the worlds biggest marketing scams known to man. Unless your a professional body builder you do not need to intake extra protein. There is certainly enough in a healthy diet already.
Doing reps extremely fast is required if training for power so its not always bad.
Biceps curls = rubbish exercise. Wouldn't bother with, especially for a beginner.
you obviously skipped the parts of my post that read "ive tested EVERYTHING im saying" and where i said "this isnt a debate thread please dont try and argue, i know exactly what im talking about"
you also clearly arent experienced at all with weight lifting because theres no such thing as a "rubbish" exercise. there can be dangerous ones you should avoid, but none that are worthless, and there is no "especially not for beginner" work outs. epic fail #1
Protein supplementation is one one of the worlds biggest marketing scams known to man. Unless your a professional body builder you do not need to intake extra protein. There is certainly enough in a healthy diet already.
protein supplements have been proven 1000x over, not to mention ive tested taking and not taking them. and no there is NOT enough protein in a "health" diet. because like i said you need HALF your body weight in protein so unless you weigh 80 lbs. there isnt. fail #3
Doing reps extremely fast is required if training for power so its not always bad.
doing reps extremely fast is NEVER a good idea, i explained this. dangerous and pointless, you pump quickly but not "extremely fast". not even close. epic fail attempt at advice. leave the advice to the professionals buddy. you clearly dont know anything, your exactly the type of person i mentioned in the beginning who work out improperly and if you are big, which i would bet you arent at all, you would be 10x bigger/stronger if you worked out correctly and took supplements.
go back and actually read my entire post before replying like a jackass
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"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
I'm a 5th year sports science student doing my PhD in Exercise physiology specifically focusing in supplementation. I've also been a trainer for Olympic weight lifting for 6 months. Can you back up what you are saying with anything more than 'personal experience'? Do you have any literature published in an academic peer reviewed journal?
From your response to my post it is clear as day that you do not have a very wide understanding of weightlifting.
because you'll need half your body weight in protein a day
Yes! Finally. An excuse for me to eat some 40kg chicken nuggets a day.
More seriously though, I think you may have meant 1-2g protein per lean body mass or something.
Regarding speed of reps, from what I've studied, it all depends on which property of the muscle you want to work- fast or slow twitch fibres(type I, IIa, IIb).
Also, eccentric action of the muscle for training works best with a slow and controlled movement- will handle much bigger weights. Isometric action is designed for faster action(with lighter weights).
Plus there is endurance, strength and power training which are all different.
Endurance is usually developed through reasonably fast(but controlled) reps with light weights.
Anyway...that is quite an extensive topic in itself.
A few questions about other areas I know much less about-
How does running take away from your lifting ability?
How does stretching release blood from muscles and make them weaker?
Also if anybody has any research articles they can link me about supplements, it will be cool. Specifically protein amount in terms of body building.
There are plenty of other studies on creatine already.
because you'll need half your body weight in protein a day
Yes! Finally. An excuse for me to eat some 40kg chicken nuggets a day.
More seriously though, I think you may have meant 1-2g protein per lean body mass or something.
Regarding speed of reps, from what I've studied, it all depends on which property of the muscle you want to work- fast or slow twitch fibres(type I, IIa, IIb).
Also, eccentric action of the muscle for training works best with a slow and controlled movement- will handle much bigger weights. Isometric action is designed for faster action(with lighter weights).
Plus there is endurance, strength and power training which are all different.
Endurance is usually developed through reasonably fast(but controlled) reps with light weights.
Anyway...that is quite an extensive topic in itself.
A few questions about other areas I know much less about-
How does running take away from your lifting ability?
How does stretching release blood from muscles and make them weaker?
Also if anybody has any research articles they can link me about supplements, it will be cool. Specifically protein amount in terms of body building.
There are plenty of other studies on creatine already.
the protein a day is right. its a rough estimate, ill re-word to slightly less then half your body weight, but its correct. its the absolute most important factor in building muscle after your work out. obviously getting all of it from one source isnt great, and its ALOT so therefor you take protein supplements like i said. i get half or more then half of my daily protein from my protein shake and then the rest from chicken/tuna/fish. honestly 120g of protein isnt that hard to achieve. one shake should give you over half of that, and then one can/bag of tuna should give another 30+g. and then some chicken for dinner another 30g or so.
running too long/hard just wears your body down because your working out your entire body when you run. therefor you have less energy for weight lifting, so you save running for cardio days. again ive personally tested all these things. i went for 3 months and ran for 10-20 minutes before each work out. and then went another 3 months and did zero running before and just warm up sets. the result was far more strength in my work outs without running.
i need to find the articles i read about stretching during, because im pretty sure its not blood per say, i think it may be another chemical, ill find it. but regardless of the article ive also tested this, i actually went years and ALWAYS stretched during workouts. and then i read that article, thought it was interesting and stopped completely, and i noticed another big difference in my strength while working out. also if you watch some body builders during their work outs they never stretch either.
about work out speed, what i was trying to get across is super slow and super speed reps. not quicker reps or slower reps. super speed reps can hurt yourself, i see people throwing weight around like there trying to beat a clock and its very dangerous, nothing wrong with a bit faster reps. extremely slower reps result in slower muscle reactions, so if you do too much and suddenly jerk your muscles later you can more easily tear them.
thanks for actual constructive criticism, ill try and re-word and update my post.
I'm a 5th year sports science student doing my PhD in Exercise physiology specifically focusing in supplementation. I've also been a trainer for Olympic weight lifting for 6 months. Can you back up what you are saying with anything more than 'personal experience'? Do you have any literature published in an academic peer reviewed journal?
From your response to my post it is clear as day that you do not have a very wide understanding of weightlifting.
lol. reverse trolling, nice attempt. well "mr. expert"(lol), considering theres hundreds of studies out there that are completely bogus id say that means nothing. this is why i posted this BECAUSE theres so much bogus information out there that just isnt true, such as everything you said. very common misconceptions of weight lifting. im telling people safety tips while your saying people should jerk weight around at high speeds. yes IM the one going to get ppl hurt. lmao...
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"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
i know your just being funny, or half serious. but honestly 10+ years of weight lifting and personal experience is far more reliable then anything read in a book, actions always speak louder then words. although thats ironic considering my post is only words. lol.
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"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
the protein a day is right. its a rough estimate, ill re-word to slightly less then half your body weight, but its correct. its the absolute most important factor in building muscle after your work out. obviously getting all of it from one source isnt great, and its ALOT so therefor you take protein supplements like i said. i get half or more then half of my daily protein from my protein shake and then the rest from chicken/tuna/fish. honestly 120g of protein isnt that hard to achieve. one shake should give you over half of that, and then one can/bag of tuna should give another 30+g. and then some chicken for dinner another 30g or so.
A wording issue most likely.
Because let's take it as half body weight in terms of protein.
I weigh a sexy 74kg. Half my body weight is 37kg. So...that would make a 37kg protein requirement? I would have to eat half a cow daily for that.
However 1-2g per kg body weight would give either 74g or 148g protein a day. What makes it interesting is that the daily recommendation by most health bodies is around 50-60g of protein per day for an adult.
I was wondering what long term effects (if any) there are in tripling that amount of daily intake.
So once again, if any of you peeps got some research articles on that, please share.
running too long/hard just wears your body down because your working out your entire body when you run. therefor you have less energy for weight lifting, so you save running for cardio days. again ive personally tested all these things. i went for 3 months and ran for 10-20 minutes before each work out. and then went another 3 months and did zero running before and just warm up sets. the result was far more strength in my work outs without running.
I can understand your position but I hadn't had any issue with mixing running and weightlifting. It does require a lot more focus than usual however.
i need to find the articles i read about stretching during, because im pretty sure its not blood per say, i think it may be another chemical, ill find it. but regardless of the article ive also tested this, i actually went years and ALWAYS stretched during workouts. and then i read that article, thought it was interesting and stopped completely, and i noticed another big difference in my strength while working out. also if you watch some body builders during their work outs they never stretch either.
Oh I do know the effect of stretching on muscle activation. I was just wondering about the blood thingy.
Stretching has been linked with decreased muscle power output(right after the stretching bout).
So yes, during a heavy lifting workout I can imagine it won't help at all.
I need to add though that I've never seen anybody do actual (proper) stretching during their workouts. More like casual 5-10 second holds that can hardly be compared to real stretching.
More from experience than anything else, I find this beneficial in that it allows you to 'feel' through your muscles and detect any accumulating tiredness or soreness that might make the latter give way during the next set.
A wording issue most likely.
Because let's take it as half body weight in terms of protein.
I weigh a sexy 74kg. Half my body weight is 37kg. So...that would make a 37kg protein requirement? I would have to eat half a cow daily for that. However 1-2g per kg body weight would give either 74g or 148g protein a day. What makes it interesting is that the daily recommendation by most health bodies is around 50-60g of protein per day for an adult.
I was wondering what long term effects (if any) there are in tripling that amount of daily intake.
So once again, if any of you peeps got some research articles on that, please share.
well im not sure about KG's. but if you weigh around 200 lbs. around 90g of protein would be required for weight lifting. the daily intake for "health" is less then what you should be taking for weight/muscle gain. you need the extra protein to repair/build muscle.
I can understand your position but I hadn't had any issue with mixing running and weightlifting. It does require a lot more focus than usual however.
well it all depends on how hard/long you are running and if you are a runner. im not a runner so even jogging for 20 minutes takes enough out of me to effect my performance in weight lifting. not alot but 'enough'.
I need to add though that I've never seen anybody do actual (proper) stretching during their workouts. More like casual 5-10 second holds that can hardly be compared to real stretching.
More from experience than anything else, I find this beneficial in that it allows you to 'feel' through your muscles and detect any accumulating tiredness or soreness that might make the latter give way during the next set.
unfortunately most people dont know alot about anything health related, they read one article or book and think "ok THATS how im supposed to do it" without really doing research or personal testing. i have done research and personal testing for many years which is why i wanted to post this. people like that guy im arguing with think that their degree (i doubt hes telling the truth about that) makes them know everything, when 90% of stuff taught in schools is severely outdated or just plain wrong. actions speak louder then words so anything i read i take with a grain of salt and test it for myself to see if its right or wrong.
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"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
Can't really disagree with your points no. Put some myths around diets as well, people tend to f*ck up their diets so good.
very true, but like i said in my post about diets for getting bigger/stronger isnt 100% necessary. i eat junk food and my diet isnt healthy by any means but i do eat plenty of protein and work out 6 days a week so i burn off plenty of carbs doing that. diet myths are more for a getting ripped thread.
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"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
READ THIS BEFORE YOUR TROLL:
No i don't want your opinion on some article you read or something you think you know on how anything I'm saying is wrong, I've worked out for many years with many different body builders, I know EXACTLY what I'm talking about. Feel free to ask any questions you like but avoid trolling/flaming please. Also most importantly everything you read I've personally tested over long periods of time to see the physical evidence. This is just helpful info, NOT a debate thread (although I'm sure it will turn into one ). Rest assured If you follow everything i say here you WILL see great results in 4-6 week increments. You have to do extensive personal research, read many articles/studies and confer with a lot of different body builders like i have to come to an educated conclusion on whats right and wrong.
Top Reasons why people make small-slow gains or stop making gains:
1. Not switching up work outs. this is definitely number 1 by FAR. A LOT of people fail to do this, they think doing flat bench (or any work out) every week is going to get them strong when its really hurting their potential gains. by switching up your work outs constantly your muscles can't adapt and therefor trigger's more muscle growth and strength. even bi-weekly switching isnt enough. say you do push downs and skull crushers for triceps one week, you shouldnt be doign them again for 3+ weeks AT LEAST. if you search you'll find dozens of work outs per muscle group so you'll never find yourself saying "but there isnt any other work outs for that muscle".
2. Not eating enough. when your body doesnt get the necessary calories it needs to function and grow it will turn to your own body to fulfill it, and no it wont just consume the fat on your body it consumes MUSCLE (omfg scary!). it is scary especially for people who want to make gains and body builders, so NEVER starve yourself to be thin. it will severely harm gains and just eat away at your progress more so then your fat.
3. Not consuming enough protien. this is very common because the amount of protien needed for body building is extremely high. you need a little less then half your body weight in grams of protien, so if you weigh 200 lbs then around 80-90 grams of protien is needed daily.
4. Not doing leg work outs or barley ever doing them. working out your legs is absolutely 100% crucial to making gains in your upper body (and lower of course). a lot of guys barley ever do legs or never do legs because they only care about their upper body and how it looks but the hilarious irony is they would be makign way more gains in their upper body by doing legs. why? because your leg muscles are the largest muscles in your body and by lifting heavy weight with them you release loads of growth hormones and testosterone into your body greatly increasing your overall gains.
5. Not enough sleep. pretty simple, if the body doesnt have enough rest \ to repair and grow in your sleep your gains will suffer severely. not to mention being tired so you cant give your all in your work outs.
6. improper form. i see this a lot in the gym as well, people doing certain exercises awkwardly or just plain wrong and potentially making it dangerous. such as leaning backwards/swinging backwards when doing standing up bar curls, this means your using WAY too much weight then you can actually do, your using your momentum and your back to lift the rest of the weight your biceps cant and just hurting yourself in the end. some body builders will do a couple improper reps at the end of some of their work outs once they have already maxed out but i dont recommend it at all.
Common misconceptions about getting bigger/stronger:
1. You have to work out for long periods of time to get bigger/stronger:
2. Doing reps really fast or really slow is good:
3. "Today is my "light day" i gotta rotate back and forth from heavy to light":
using the movie "300" as an example. yes there abs were extra emphasized in the movie with special effects but that doesnt mean those guys werent all still ripped and in amazing shape. they did a training regiment of 3 months and NEVER did the same work out twice, impossible? you can do nearly 30+ different work outs for your chest alone.
4. Working out sore muscles:
5. Taking short amounts of time in between each set:
6. "I always run before i work out to warm up":
7. Stretching muscles in between sets or between work outs:
8. You have to do 3+ work outs per muscle each day to get bigger/stronger:
General weight lifting guidelines:
Beginners Guide For Weight Lifting:
first time going to the gym:
1. first thing you want to make sure you are well hydrated, always. and drink water while working out, BUT never chug water or drink large amounts, slowly sip it in between sets. contrary to popular beleif (i should add this) do not drink protien shakes or anything designed to increase muscle growth DURING your work outs. you can take a pre-work out supplement such as C4 or Jack3D (NOxplode is popular but has some nasty side effects on alot of people, not to mention the redonkulous price)
2. first day you want to be VERY careful to properly do ALL work outs, and to NOT over do it. ive over worked my muscles before and its painful and takes WEEKS to recover. this is true with first timers and anytime you quit for long periods of time and then come back.
3. whenever you do any work out with free weights and if you plan on going heavy till the point of failure ALWAYS have a spotter. never risk it. mostly all people in the gym are happy to help you out and spot you, ive been to hundreds of gyms and ive only met rude individuals once or twice, body builders are some of the nicest people you will ever meet, because they work off their anger at the gym . seen some real nasty things happen without spotters. one time i got stuck under the decline bench press for 10 minutes waiting for someone else to walk by, embarrassing to the max. and bruised my chest. ouch
first day work out routine (for absolute beginners):
your work out will be very short but dont worry, you'll increase with time, but like i said never too long. start with whatever muscle suits you, i can pick for you. chest day.
i would do flat bench press with the bar. always carefully control the bar, ALWAYS use freakin clips, ive seen retards have the weight fly off and almost kill someone. idc how light it feels, ALWAYS use clips on every set and every piece of work out equipment that uses them.
do your warm up set like i explained in my OP. then move up 10-20 lb's per set to start. NEVER EVER do giant weight jumps, again a very easy way to hurt yourself. beginning id only do 2-3 sets max. and do NOT max out, your not ready. after your warm up do another set or two of just 10 reps with some difficulty. your getting your muscles used to lifting weights.
its important to think of your muscles as people, and the weight being a favor. if you ask too big a favor too fast without slowly building up to it, there going to get pissed off (hurt).
if you have never been to the gym or done much for push ups you should be pretty sore from just doing this. maybe you can handle more but i personally would not risk it as a first time gym goer.
your going to do this to each muscle group every OTHER day, your not even close to working out 2 days in a row. do 2 muscle groups per day every other day to start, eventually you can move to working 4-5 days on, 1-2 days off a week. NEVER work out 6-7 days a week. your body needs a rest even if you have unsore muslces you want to work out. if you want you can do cardio in between weight lifting days. this would be a good idea.
so id say:
MONDAY:
chest - flat bench, WIDE grip 2-3 sets. (all includes warm up as a set)
back - pull downs, WIDE grip. 2-3 sets
back - seated row. 2-3 sets
TUESDAY:
abs
cardio
WEDNESDAY:
biceps - dumbell curles 2-3 sets
triceps - pushdowns 2-3 sets
THURSDAY:
break
FRIDAY:
legs - squats 2-3 sets
legs - leg extensions 2-3 sets
SATURDAY-SUNDAY:
break
NEXT MONDAY:
if chest is still sore, start tuesday-wednesday, not a big deal for first timers to skip alot of time at first because of prolonged soreness.
chest - dumbell flat bench 2-3 sets
back - pull ups - WIDE grip (if you cant do them, use the pull up/dips machine that helps lift you up weight weight)
TUESDAY:
cardio
abs
WEDNESDAY:
Biceps - bar curl 2-3 sets
triceps - dips (if you cant do those yet start with the dip machine) 2-3 sets
THURSDAY:
cardio
abs
FRIDAY:
break or legs if you can
legs - seated leg press 2-3 sets
legs - reverse leg extention 2-3 sets
legs - calf raises with weight 2-3 sets
SATURDAY-SUNDAY:
BREAK
Rotation:
During these first few weeks do NOT max out yet, use light weight. but remember if your stopping at 8 reps or less and your not literally going to failure, your only cheating yourself. from here you will repeat the muscle groups and cardio twice a week with abs but constantly switch up your work outs to different exercises so your muscle never adapt. around the 4th week id suggest start maxing out at your leisure on certain exercises, be sure to always use spotters for exercises like squats and bench when maxing out, ALWAYS. and always use clips no matter the weight, ive seen retards have their weight fly off and break them because they think they dont need clips. dont be one of those morons.
IMPORTANT:
you will hear alot of people say diet is just as important if not more important then your actual work out. im here to say that is some truth to that but not like most people think. for getting bigger/stronger you do NOT need to "go on a diet", you just need to consume enough protien and calories a day. for getting ripped, YES its more important then your work out. i for one eat like a garbage disposal, i eat pizza cake ice cream candy and not rarely, hell i eat pizza once every 2 days on average, not alot of soda though. but i incorporate LOTS of high protein foods such as tuna/chicken/steak as well as a high protein shake directly after EVERY work out. with cardio days and working out 5-6 days a week you'll burn plenty of calories to stay thin while getting bigger. if you WANT you can go on a diet to help you get thinner/ripped as you get bigger. but thats entirely your choice, im just here to say its not necessary to eat vegetables and stop eating your cake to gain size and strength. lol(within reason, if your pounding junk food like a mad man id say cut back a bit)
Typically do this for each work out:
then wait about 2 minutes then do a weight you can push up about 6-8 times. 6 to 8th rep being pretty difficult to push up. then wait about 3-4 minutes. then weight that you can do about 3-5 times, 3rd or 5th rep (depending on what you get to before failing) being VERY difficult to push up and you should be pushing with all your might. you dont always have to max out to 1 rep every time, but definitely do it (WARNING - maxing out is NOT for beginners, see beginners guide and general work out before maxing out). your reps should be controlled and steady, if your wobbling or rocking your body a lot you need to go down in weight.
Basic Work Out Supplement info (if your interested):
-Creatine: this improves performance and helps you last longer and get in some extra reps by using water you consume, if your taking this you HAVE to drink TONS of water, or else it has no effect. you see all those big guys walking around with a gallon jug of water? thats because there taking creatine. and hydrating in general is great but you'll need extra for this to work. BUT water poisoning is a VERY real thing, typically drink 8-12 glasses of water a day, and NEVER consume it all at once.
-Pre-work out enhancers: gives you energy to help you pump harder, i recommend C4 or Jack3D. NOexplode is very popular but its extra expensive and has some nasty side effects (ED, diahrea, headaches).
-Protein powder: gives your body the protein it needs to repair and build bigger stronger muscles. this is needed IF you dont consume large quantities of protein rich foods. its VERY hard to consume the proper amount of protein without this, because you'll need a little bit less than half your body weight in protein in grams (not lb's ) a day and if your heavier, you'll be eating a whole lot of tuna and chicken, lol. i get tuna'd-out real easy. so i drink one of these after every work out.
if you have ANY questions at all please feel free to ask. im an open book. i didnt cover everything and i may have worded something strange or confusing, so let me know if i missed something / confusion and ill add it in or change it.
I know you're not supposed to follow a routine from a guy that hasn't even seen you, but you sound knowledgable. FYI, I've never gone to the gym. I'm not fat nor scrawny nor ripped. Pretty much an average non-gym-user.
If it's too much trouble, or this wasn't the point of the thread, nevermind, I'll just ask my friends. If, on the contrary, you're honored to share your wisdom, make it as detailed as possible.
Ask me if you need to know anything.
PS: There's quite a few people here who are into weight lifting. At least there were.
thanks for the advice i will add onto it
but i dont agree with any type of "strongman" work outs or any special routines, there is no need. your not training to be mr. olympia or be in the special forces, this is for people who specifically just want size and strength, that is all. skinny guys wanting to have decent size muslces for the ladies or just to feel confident about themselves. that is all. also im here as bordom to share advice i dont want to be anyones personal trainer, lol.
if i wanted to be super in depth id have to add ALOT more info and pictures, which i might as well make my own website at that point, im giving you the building blocks to help not EVERYTHING you need to work out to be successful and to answer questions here.
Thanks man! I'll have to google a lot of those excercises, English not being my mother tongue and all, but I apreciate the advice. I think I got most of it. I had a couple of questions, but rereding your post cleared most of them.
Also, sore muscles last for a whole week? How annoying. And C4? I don't think eating an explosive is going to help me at all :P. I'm not planning on taking any supplement at all, just a healthy diet. Going full-out on health this summer (I'm from the southern hemisphere.)
Thanks again, I'll let you know how it goes.
only in the beginning. but even later when your more advanced and maxing out alot, constantly increasing weight and going to failure will still make your muscles very sore and SHOULD last 3-4 days of soreness at that point if you work out good enough each time. and ya ya C4 is a type of pre work out sup lol. i didnt even notice that till now, wow *meathead* lol. if your just going diet without sups be sure to eat lots of tuna/chicken! if your constantly weight lifting you'll want to eat about half your body weight in protein a day if not more.
i didnt want to debate like i said in the thread but honestly saying entire work outs (the machines) isnt good or arent as good as something else is blasphemous to weight lifting in general. you NEED these machines to help rotate your work outs and constantly change it up, further increasing muscles growth and strength. every different type of work out is vital, regardless of what gives you a better work out. because like i said constantly doing the same work out cheats your body. so doing a "less effective" work out with another one is MORE effective then doing the same "more effective" work out twice in a row.
Link 1
Link 2
Link 3
Some inspiration :
I apologize so long, if you don't find it humerus.
get back to you in 30 years?
No need for creatine supplementation in a beginner :\
Protein supplementation is one one of the worlds biggest marketing scams known to man. Unless your a professional body builder you do not need to intake extra protein. There is certainly enough in a healthy diet already.
Doing reps extremely fast is required if training for power so its not always bad.
you obviously skipped the parts of my post that read "ive tested EVERYTHING im saying" and where i said "this isnt a debate thread please dont try and argue, i know exactly what im talking about"
you also clearly arent experienced at all with weight lifting because theres no such thing as a "rubbish" exercise. there can be dangerous ones you should avoid, but none that are worthless, and there is no "especially not for beginner" work outs. epic fail #1
creatine ALWAYS helps, and i didnt put this in the beginner section, its below it just listing more information about them. fail #2
protein supplements have been proven 1000x over, not to mention ive tested taking and not taking them. and no there is NOT enough protein in a "health" diet. because like i said you need HALF your body weight in protein so unless you weigh 80 lbs. there isnt. fail #3
doing reps extremely fast is NEVER a good idea, i explained this. dangerous and pointless, you pump quickly but not "extremely fast". not even close. epic fail attempt at advice. leave the advice to the professionals buddy. you clearly dont know anything, your exactly the type of person i mentioned in the beginning who work out improperly and if you are big, which i would bet you arent at all, you would be 10x bigger/stronger if you worked out correctly and took supplements.
go back and actually read my entire post before replying like a jackass
From your response to my post it is clear as day that you do not have a very wide understanding of weightlifting.
Like...
Yes! Finally. An excuse for me to eat some 40kg chicken nuggets a day.
More seriously though, I think you may have meant 1-2g protein per lean body mass or something.
Regarding speed of reps, from what I've studied, it all depends on which property of the muscle you want to work- fast or slow twitch fibres(type I, IIa, IIb).
Also, eccentric action of the muscle for training works best with a slow and controlled movement- will handle much bigger weights. Isometric action is designed for faster action(with lighter weights).
Plus there is endurance, strength and power training which are all different.
Endurance is usually developed through reasonably fast(but controlled) reps with light weights.
Anyway...that is quite an extensive topic in itself.
A few questions about other areas I know much less about-
How does running take away from your lifting ability?
How does stretching release blood from muscles and make them weaker?
Also if anybody has any research articles they can link me about supplements, it will be cool. Specifically protein amount in terms of body building.
There are plenty of other studies on creatine already.
the protein a day is right. its a rough estimate, ill re-word to slightly less then half your body weight, but its correct. its the absolute most important factor in building muscle after your work out. obviously getting all of it from one source isnt great, and its ALOT so therefor you take protein supplements like i said. i get half or more then half of my daily protein from my protein shake and then the rest from chicken/tuna/fish. honestly 120g of protein isnt that hard to achieve. one shake should give you over half of that, and then one can/bag of tuna should give another 30+g. and then some chicken for dinner another 30g or so.
running too long/hard just wears your body down because your working out your entire body when you run. therefor you have less energy for weight lifting, so you save running for cardio days. again ive personally tested all these things. i went for 3 months and ran for 10-20 minutes before each work out. and then went another 3 months and did zero running before and just warm up sets. the result was far more strength in my work outs without running.
i need to find the articles i read about stretching during, because im pretty sure its not blood per say, i think it may be another chemical, ill find it. but regardless of the article ive also tested this, i actually went years and ALWAYS stretched during workouts. and then i read that article, thought it was interesting and stopped completely, and i noticed another big difference in my strength while working out. also if you watch some body builders during their work outs they never stretch either.
about work out speed, what i was trying to get across is super slow and super speed reps. not quicker reps or slower reps. super speed reps can hurt yourself, i see people throwing weight around like there trying to beat a clock and its very dangerous, nothing wrong with a bit faster reps. extremely slower reps result in slower muscle reactions, so if you do too much and suddenly jerk your muscles later you can more easily tear them.
thanks for actual constructive criticism, ill try and re-word and update my post.
lol. reverse trolling, nice attempt. well "mr. expert"(lol), considering theres hundreds of studies out there that are completely bogus id say that means nothing. this is why i posted this BECAUSE theres so much bogus information out there that just isnt true, such as everything you said. very common misconceptions of weight lifting. im telling people safety tips while your saying people should jerk weight around at high speeds. yes IM the one going to get ppl hurt. lmao...
i know your just being funny, or half serious. but honestly 10+ years of weight lifting and personal experience is far more reliable then anything read in a book, actions always speak louder then words. although thats ironic considering my post is only words. lol.
Because let's take it as half body weight in terms of protein.
I weigh a sexy 74kg. Half my body weight is 37kg. So...that would make a 37kg protein requirement? I would have to eat half a cow daily for that.
However 1-2g per kg body weight would give either 74g or 148g protein a day. What makes it interesting is that the daily recommendation by most health bodies is around 50-60g of protein per day for an adult.
I was wondering what long term effects (if any) there are in tripling that amount of daily intake.
So once again, if any of you peeps got some research articles on that, please share.
I can understand your position but I hadn't had any issue with mixing running and weightlifting. It does require a lot more focus than usual however.
Oh I do know the effect of stretching on muscle activation. I was just wondering about the blood thingy.
Stretching has been linked with decreased muscle power output(right after the stretching bout).
So yes, during a heavy lifting workout I can imagine it won't help at all.
I need to add though that I've never seen anybody do actual (proper) stretching during their workouts. More like casual 5-10 second holds that can hardly be compared to real stretching.
More from experience than anything else, I find this beneficial in that it allows you to 'feel' through your muscles and detect any accumulating tiredness or soreness that might make the latter give way during the next set.
well it all depends on how hard/long you are running and if you are a runner. im not a runner so even jogging for 20 minutes takes enough out of me to effect my performance in weight lifting. not alot but 'enough'.
unfortunately most people dont know alot about anything health related, they read one article or book and think "ok THATS how im supposed to do it" without really doing research or personal testing. i have done research and personal testing for many years which is why i wanted to post this. people like that guy im arguing with think that their degree (i doubt hes telling the truth about that) makes them know everything, when 90% of stuff taught in schools is severely outdated or just plain wrong. actions speak louder then words so anything i read i take with a grain of salt and test it for myself to see if its right or wrong.
very true, but like i said in my post about diets for getting bigger/stronger isnt 100% necessary. i eat junk food and my diet isnt healthy by any means but i do eat plenty of protein and work out 6 days a week so i burn off plenty of carbs doing that. diet myths are more for a getting ripped thread.