Another weight-lifting question

[Monty Python]

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My goal is just increased strength and tone, not trying to look like Arnold. My usual routine is 8-10 different exercises, 2-3 sets per exercise.

Which is better for my goal?

Doing exercise A, three consecutive sets in a row before moving on to exercise B?

or

Doing exercises A-J one set each, then repeat A-J, then repeat again.

Or does it really matter, other than to occasionally change up the routine just for kicks?

Thanks.

 

[seinfeld]

I dont know the data on which is better 😛

I used to work out for size but since changing to increase tone and cardiovascular fitness , I have switched to doing an exercise for each body part, take a 2-3 minute break, then repeat times 3-4. Some days i get bold and also intermix a short burst cardio of 7-10 minutes. When i am done with that my ass is dragging.

 

[jetproppilot]

Doesnt matter, my friend.

Wanna know what matters?

1) Consistency. Most people cant stay motivated for more than a short period. Find a way to motivate yourself to work out regardless of whether you feel like it or not. Not for a week. Or a month. Look at it as a new lifestyle. Make it important.

2) Good form with your exercises. Cracks me up when I see a dude put 3 or 4 plates on each side of the bar at the squat rack, back it out, and proceed to groan and grimace while only descending to forty-five degrees or so. I take a squat as low as I can (aiming for scrotal mark on gym floor) but you're not doing much if you don't descend to at least ninety degrees. Learn good form. Always take form over the amount of weight you use. Can't do an exercise strict? Strip off some weights. Try again.

3) MIX IT UP! Don't get bogged down with the same routine. Not only will you get bored (which will lead to you not being able to sustain 1) ), your muscles will get used to the routine. Muscle mass/strength/tone is all about shocking the muscle with resistance/stress. Bored with your chest routine after a month? MIX IT UP! Start with decline bench. Then go to incline dumbells. Then after you're spent, grab some light dumbells (40-50), lay down on a flat dumbell bench and tell yourself I'M NOT GONNA STOP UNTIL I FEEL SICK.... then get as many reps as you can until you literally can't do another!

Thats it. Be consistent, strict, and vary your workouts.

Good luck.

 

[foil]

(My goal is just increased strength and tone)

Increasing strength can be accomplished many ways, boxing at a gym worked out well for me, The instructor knew Linda and Bruce Lee quite well, so our work outs were exhausting....but well worth it.
Later in life we got into Tai Chi and Chi-Gung. ...It's so soft, yet when done correctly you absorb and unleash tremendous power.
In both cases, it was a group thing.........That helps give consistency like the previous post.
Research Yoga ......it will also strengthen your mind.


🙂

 

[seinfeld]

2) Good form with your exercises. Cracks me up when I see a dude put 3 or 4 plates on each side of the bar at the squat rack, back it out, and proceed to groan and grimace while only descending to forty-five degrees or so.

My favorite is the person incline benching with back so arched they are actually doing flat bench or the guy who is curling but never actually changing the angle b/w the upper arm and the forearm, just rocking it back and forth.

 

[gman33]

I like the book Powertraining.
Here's a link to the website that has most of the same info.
http://www.menshealth.com/powertraining/
For strength gains, you might try 5 reps * 3-4 sets, with a close to max weight. I sometimes just switch between 2 different exercises to cut down on the resting time. But, if you are really lifting max weights, you probably need the rest time.


Personally, I like to mix in some plyometric stuff along with the weights.
I'm a big fan of various medicine ball throws.
There is a little of that stuff in the book.

 

[Josh L.Ac.]

Jet has "teh Correct".

I haven't been a personal trainer in 5 years, but the research at the time said the single most important factor in success with weight training and/or weight loss is consistency/frequency.


Not intensity...which kinda is an issue for me.


I'm an emotional lifter. If I don't think I can give 100%, I used to not go. But oddly enough, the research has shown that it is better to go in and have a moderate or low "intensity" day instead of skipping it [minus any injuries].


So what does that mean? Mix it up, keep your interest going, and do whatever scheme you want to to maintain consistency. If you start getting bored, then change it up.


Having a goal is great too, which is why I just came up with one - to be big and cut for the ASA in New Orleans in October.

Get ready for a posedown Jet.

 

[Josh L.Ac.]

My favorite is the person incline benching with back so arched they are actually doing flat bench or the guy who is curling but never actually changing the angle b/w the upper arm and the forearm, just rocking it back and forth.

So you're the guy that keeps watching me bench...

 

[jetproppilot]

Jet has "teh Correct".

I haven't been a personal trainer in 5 years, but the research at the time said the single most important factor in success with weight training and/or weight loss is consistency/frequency.


Not intensity...which kinda is an issue for me.


I'm an emotional lifter. If I don't think I can give 100%, I used to not go. But oddly enough, the research has shown that it is better to go in and have a moderate or low "intensity" day instead of skipping it [minus any injuries].


So what does that mean? Mix it up, keep your interest going, and do whatever scheme you want to to maintain consistency. If you start getting bored, then change it up.


Having a goal is great too, which is why I just came up with one - to be big and cut for the ASA in New Orleans in October.

Get ready for a posedown Jet.

Dude you bring up a really great point...having a goal.

Back in my.....uhhhhh.....delusionary days, all I cared about was getting BIG. That was my goal. I peaked at a little over 240 with not alotta body fat 🙂eek🙂....Trin I'm sure remembers that time since we worked together then...

Only problem was I wasnt healthy....had an epiphany of sorts taking ONE FLIGHTA STAIRS to the ICU circa 2001 and arriving at the critically ill patient OUTTA BREATH.

From, uhhhh,

one flight.

Of stairs.

That was the end of Jet The Freak.

Like Josh said, I set a new goal.

I was gonna take care of myself better and shoot for being truly in shape. I stopped the...uhhhh....amperage. My freakazoid buddies and I began going to the track (at ASH, Trin). We couldnt do much in the beginning but after 12 weeks we were jogging a respectable mile, then hitting the stadium stairs for about 30 minutes of stadiums.

It worked!

Yeah, my 405 on the bench for reps and the 500+ squatting days were gone forever but I had achieved something infinitely more important....

A healthy body. I was a new 216 pound, aerobically fit, ripped, still strong LEAN MEAN FIGHTING MACHINE.

Gotta CRNA buddy named Steve....he uses The Goal Technique also to keep himself motivated. For example he'll plan a trip to Vegas 4 months from now. He is young and single so he likes hanging out at those rave-like pool parties in Vegas, his favorite being one called REHAB.

Steve will eat, train, and sleep like a professional bodybuilder preparing for his trip....he's gotta lotta discipline so he shows up at REHAB with his buddies lookin' like a Chippendales dude.

The Goal Technique Josh mentioned is a great way to stay motivated.

Gotta pool party you're invited to a cuppla months from now?

Know some hottie you'd like to approach but right now you can't see your johnson when you pee because your abdomen has WTS (whopper toxicity syndrome)?

Are you married and outta shape and youre looking for some vitality in your life, something to pick up your self esteem, something that'll make you awaken in the morning refreshed, ready to ATTACK THE DAY?

I got the answer for you.

Use Josh's Goal Technique.

Step outta your comfort zone.

Give yourself TWELVE WEEKS.

By September 1st, 2009, you're gonna be healthier. You're gonna LOOK DIFFERENT. That johnson-hiding-belly is gonna disappear. Your outlook on life will improve since you're now set on taking care of yourself. Your alarm will be set for 0530 but you'll awaken before it goes off.

You will carry your chin higher.

Start today.

Eat healthy. Train at least 4 day a week doing whatever floats your boat.

Practice discipline. Avoid deserts. Eat high protein meals. Don't ****ing miss a workout. NO MATTER WHAT.

If you do the above, you'll look in the mirror on Sept 1st and you won't believe your eyes.

 

[Crazyday]

Dude you bring up a really great point...having a goal.

Back in my.....uhhhhh.....delusionary days, all I cared about was getting BIG. That was my goal. I peaked at a little over 240 with not alotta body fat 🙂eek🙂....Trin I'm sure remembers that time since we worked together then...

Only problem was I wasnt healthy....had an epiphany of sorts taking ONE FLIGHTA STAIRS to the ICU circa 2001 and arriving at the critically ill patient OUTTA BREATH.

From, uhhhh,

one flight.

Of stairs.

That was the end of Jet The Freak.

Like Josh said, I set a new goal.

I was gonna take care of myself better and shoot for being truly in shape. I stopped the...uhhhh....amperage. My freakazoid buddies and I began going to the track (at ASH, Trin). We couldnt do much in the beginning but after 12 weeks we were jogging a respectable mile, then hitting the stadium stairs for about 30 minutes of stadiums.

It worked!

Yeah, my 405 on the bench for reps and the 500+ squatting days were gone forever but I had achieved something infinitely more important....

A healthy body. I was a new 216 pound, aerobically fit, ripped, still strong LEAN MEAN FIGHTING MACHINE.

Gotta CRNA buddy named Steve....he uses The Goal Technique also to keep himself motivated. For example he'll plan a trip to Vegas 4 months from now. He is young and single so he likes hanging out at those rave-like pool parties in Vegas, his favorite being one called REHAB.

Steve will eat, train, and sleep like a professional bodybuilder preparing for his trip....he's gotta lotta discipline so he shows up at REHAB with his buddies lookin' like a Chippendales dude.

The Goal Technique Josh mentioned is a great way to stay motivated.

Gotta pool party you're invited to a cuppla months from now?

Know some hottie you'd like to approach but right now you can't see your johnson when you pee because your abdomen has WTS (whopper toxicity syndrome)?

Are you married and outta shape and youre looking for some vitality in your life, something to pick up your self esteem, something that'll make you awaken in the morning refreshed, ready to ATTACK THE DAY?

I got the answer for you.

Use Josh's Goal Technique.

Step outta your comfort zone.

Give yourself TWELVE WEEKS.

By September 1st, 2009, you're gonna be healthier. You're gonna LOOK DIFFERENT. That johnson-hiding-belly is gonna disappear. Your outlook on life will improve since you're now set on taking care of yourself. Your alarm will be set for 0530 but you'll awaken before it goes off.

You will carry your chin higher.

Start today.

Eat healthy. Train at least 4 day a week doing whatever floats your boat.

Practice discipline. Avoid deserts. Eat high protein meals. Don't ****ing miss a workout. NO MATTER WHAT.

If you do the above, you'll look in the mirror on Sept 1st and you won't believe your eyes.

Planning to start busting my ass working out myself this summer. Thanks for the inspirational story ;D

Here's a couple sites I've found that have some good info.

http://forum.bodybuilding.com/showthread.php?t=998224
http://forum.bodybuilding.com/showpost.php?p=13263432&postcount=32 (nutrition)

I'm planning on using the "Starting Strength" regimen which goes something like

week 1
Monday 3x5 squat, 3x5 bench, 1x5 deadlift
Wednesday 3x5 squat, 3x5 standing military press, 3x5 pendlay rows
Friday 3x5 squat, 3x5 bench, 1x5 deadlift

week 2
Monday 3x5 squat, 3x5 standing military press, 3x5 pendlay rows
Wednesday 3x5 squat, 3x5 bench, 1x5 deadlift
Friday 3x5 squat, 3x5 bench, 3x5 pendlay rows

I was going to jog down to the gym on each of those days, getting probably a 30 minute low-medium intensity cardio on the way there, do those workouts, do some abs and accessories, then jog back for a second 30 minute low-medium intensity cardio.

On nutrition I can't really afford to eat that clean/that much meat. I'm going to start eating healthier and trying to get more protein but there's no way I can get that clean of a diet while I'm living with my parents.

I'm already somewhat fit. I can squat about 140-150, bench about 100, and I'm about 5'8 140 lbs. Not really anywhere close to a 6 pack as far as I can tell though.

I got my eyes on a girl that I'm trying to impress next school year (among other reasons 😉), so do you guys think that workout can get me pretty cut in 3 months?

 

[jetproppilot]

so do you guys think that workout can get me pretty cut in 3 months?

ABSOLUTELY.

JUST DO IT.

And stick with it.👍

 

[geogil]

3) MIX IT UP! Don't get bogged down with the same routine. Not only will you get bored (which will lead to you not being able to sustain 1) ), your muscles will get used to the routine. Muscle mass/strength/tone is all about shocking the muscle with resistance/stress. Bored with your chest routine after a month? MIX IT UP! Start with decline bench. Then go to incline dumbells. Then after you're spent, grab some light dumbells (40-50)
Thats it. Be consistent, strict, and vary your workouts.

Good luck.[/QUOTE]

I don't think my little runner's arms would ever pull that off.

 

[Southpaw]

I just started Crossfit on the suggestion of a buddy who's a straight beast in all areas concerning fitness/health. It's not for the light of heart, and you can't even expect to complete a workout for a while unless you're in ridiculously good shape, but anyway, I thought I'd throw in a plug since everyone else was discussing workout regimens.

I completely agree that the keys are consistency, and being consistent requires mixing up your workouts so that you're excited about hitting the gym. It also requires complete dedication to becoming fit. For me, going to the gym is often a struggle, but there's never been a day where after a workout I said to myself "I wish I didn't workout today".


http://www.crossfit.com/

 

[Southpaw]

I got my eyes on a girl that I'm trying to impress next school year (among other reasons 😉), so do you guys think that workout can get me pretty cut in 3 months?

Yes, without a doubt. If you stick to the workout and improve your eating habits you'll notice changes in 3-4 weeks. Good luck.

 

[Monty Python]

I just started Crossfit on the suggestion of a buddy who's a straight beast in all areas concerning fitness/health. It's not for the light of heart, and you can't even expect to complete a workout for a while unless you're in ridiculously good shape,
http://www.crossfit.com/

The Marines at my reserve center recently started doing this on drill weekend. It's quite a butt-kicker, even for some super-stud USMC grunts.

 

[Southpaw]

The Marines at my reserve center recently started doing this on drill weekend. It's quite a butt-kicker, even for some super-stud USMC grunts.

Yeah it's big in the military. My buddy is in the Army. The great thing is the workouts can be scaled to comfort/fitness level, which is absolutely necessary for those just starting out. Another great thing is that little equipment is needed, but a few pieces of specific equipment for the workouts are necessary. However, crossfit has gotten to the point where it's available in most areas. I just typed in "name of my city" and "Crossfit" and immediately found the blog for the local Crossfit group and where I could join them for their workouts.

So anyway, it's a group thing and you compete against each other and the times of your workouts, constantly trying to improve on your times. It's great motivation for workouts.

Regardless, I think any workout followed consistently will meet the goals you set for yourself. Crossfit just seems to get me motivated in a way no other workout program has been able too.

 

[MikeTheGipper]

Planning to start busting my ass working out myself this summer. Thanks for the inspirational story ;D

Here's a couple sites I've found that have some good info.

http://forum.bodybuilding.com/showthread.php?t=998224
http://forum.bodybuilding.com/showpost.php?p=13263432&postcount=32 (nutrition)

I'm planning on using the "Starting Strength" regimen which goes something like

week 1
Monday 3x5 squat, 3x5 bench, 1x5 deadlift
Wednesday 3x5 squat, 3x5 standing military press, 3x5 pendlay rows
Friday 3x5 squat, 3x5 bench, 1x5 deadlift

week 2
Monday 3x5 squat, 3x5 standing military press, 3x5 pendlay rows
Wednesday 3x5 squat, 3x5 bench, 1x5 deadlift
Friday 3x5 squat, 3x5 bench, 3x5 pendlay rows

I was going to jog down to the gym on each of those days, getting probably a 30 minute low-medium intensity cardio on the way there, do those workouts, do some abs and accessories, then jog back for a second 30 minute low-medium intensity cardio.

On nutrition I can't really afford to eat that clean/that much meat. I'm going to start eating healthier and trying to get more protein but there's no way I can get that clean of a diet while I'm living with my parents.

I'm already somewhat fit. I can squat about 140-150, bench about 100, and I'm about 5'8 140 lbs. Not really anywhere close to a 6 pack as far as I can tell though.

I got my eyes on a girl that I'm trying to impress next school year (among other reasons 😉), so do you guys think that workout can get me pretty cut in 3 months?

I do think this sounds like a good routine. Honestly though, I would not recommend squatting three times a week---even if you are using a light weight. Squatting works your entire body and you need to allow yourself adequate time for recovery between such a taxing exercise. And if you haven't every really squatted, or haven't done sqauts in a while, you are going to be extremely soar for a few days after your workouts. Work hard and be careful. Good luck.

 

[Crazyday]

I do think this sounds like a good routine. Honestly though, I would not recommend squatting three times a week---even if you are using a light weight. Squatting works your entire body and you need to allow yourself adequate time for recovery between such a taxing exercise. And if you haven't every really squatted, or haven't done sqauts in a while, you are going to be extremely soar for a few days after your workouts. Work hard and be careful. Good luck.

Alright, thanks. I haven't lifted in a couple months, but I used to do squats (and I do remember the accompanying soreness). I'll probably do those twice a week then.

Thanks everyone. I'll let you know how it goes before long 👍

 

[cleansocks]

Instead of AAABBBCCCDDDEEEFFF or ABCDEFABCDEFABCDEF I prefer to do ABABAB,CDCDCD,EFEFEF... that way I keep working "between sets", am thus more efficient, and also generally don't have to worry about bothering others in the gym or having my machine taken. My favorite is actually to do pullups or pushups between every set since those inevitably work whatever you're currently working to some extent.




Of course, for the last 3.5 months I have had to avoid all back, shoulder, and biceps related exercises due to this really annoying pulled left bicep muscle that I fail to let rest enough (apparently 1 month is not enough!) and thus restrain. Anyone ever had this unbelievably irritating injury?

 

[Josh L.Ac.]

I'm always sore and have several nagging injuries, but luckily my wife is an acupuncturist and I set up one of our spare bedrooms as a treatment room.

Acupuncture + electro + cupping = less time off in the gym (for me) d/t injuries


Funny note, my wife and I lifted yesterday and she wore a sports bra. Saturday night I did cupping on her so she had bruises all over her back.


Got some funny looks.



BTW Jet, you neglected to respond to my posedown request at the ASA in October...

 

[oxx]

Well crap Southpaw, if you're a fellow crossfitter you can't be all bad. Totally blows my whole opinion of you.

 

[Chrysanthemum]

i've lost 20lbs since November '08 and I've gotten pretty nice 6 pack since then. I'm getting back to my pre-med school days when I was jacked and ripped...tho i'm still at least 6 months away from my actual goal (except i pulled my lower back today doing power cleans...FML!!🙄)
my friend and I worked out in his basement for a couple of months doing the ABC routine x 3
(no rest in between A-C and then abs between each ABC group),
then DEFx3 (abs in between),
then GHI x 3 (abs in between).
8-12 reps for most exercises (you must reach failure within that rep range)

usually no longer than 40-45 minutes total each workout. No rest in between each exercise. Rest between each ABC routine was 1.5-2 minutes if we decided not to do abs. We would do push days, pull days, and then leg days. a lot of the exercises were single arm or leg exercises mostly standing up and maintaining perfect balance while lifting.
for example we would do single arm bent over rows with 100lb dumbbells and then switch over to the other arm and do another 8-10 reps. most important part was maintaining perfect form because that is what will get you that abs with the tight waist and good posture.
the exercises were BRUTAL and I would leave feeling like I had gone through one of my bjj or wrestling practices. No additional cardio was needed 3 days a week only... workouts were so intense that we only did them a month at a time and then switched to another more mass building routine.

but doing that got me SOOO ripped and powerful with an insane amount of endurance in such a short period of time. highly recommended! not for the weak-hearted though!

I forgot to mention I did quite a bit of dieting as well...which is the most important part of getting and staying lean.

 

[jetproppilot]

i've lost 20lbs since November '08 and I've gotten pretty nice 6 pack since then. I'm getting back to my pre-med school days when I was jacked and ripped...tho i'm still at least 6 months away from my actual goal (except i pulled my lower back today doing power cleans...FML!!🙄)
my friend and I worked out in his basement for a couple of months doing the ABC routine x 3
(no rest in between A-C and then abs between each ABC group),
then DEFx3 (abs in between),
then GHI x 3 (abs in between).
8-12 reps for most exercises (you must reach failure within that rep range)

usually no longer than 40-45 minutes total each workout. No rest in between each exercise. Rest between each ABC routine was 1.5-2 minutes if we decided not to do abs. We would do push days, pull days, and then leg days. a lot of the exercises were single arm or leg exercises mostly standing up and maintaining perfect balance while lifting.
for example we would do single arm bent over rows with 100lb dumbbells and then switch over to the other arm and do another 8-10 reps. most important part was maintaining perfect form because that is what will get you that abs with the tight waist and good posture.
the exercises were BRUTAL and I would leave feeling like I had gone through one of my bjj or wrestling practices. No additional cardio was needed 3 days a week only... workouts were so intense that we only did them a month at a time and then switched to another more mass building routine.

but doing that got me SOOO ripped and powerful with an insane amount of endurance in such a short period of time. highly recommended! not for the weak-hearted though!

I forgot to mention I did quite a bit of dieting as well...which is the most important part of getting and staying lean.

Nice post. 👍

 

[Chrysanthemum]

Instead of AAABBBCCCDDDEEEFFF or ABCDEFABCDEFABCDEF I prefer to do ABABAB,CDCDCD,EFEFEF... that way I keep working "between sets", am thus more efficient, and also generally don't have to worry about bothering others in the gym or having my machine taken. My favorite is actually to do pullups or pushups between every set since those inevitably work whatever you're currently working to some extent.




Of course, for the last 3.5 months I have had to avoid all back, shoulder, and biceps related exercises due to this really annoying pulled left bicep muscle that I fail to let rest enough (apparently 1 month is not enough!) and thus restrain. Anyone ever had this unbelievably irritating injury?

Thanks Jet!

Yes! I pulled my biceps in both arms. kinda felt like it was splitting in half every time i worked out. they each took at least a month to heal back to 100%. its kind of a biatch to work with... but what i would do is wrap up my arms really tight go reallllly light on back days and any other lifts that required any bicep use. don't try to make any gains on your back just try to maintain what you have until your fully healed. if you start feeling any burn in your biceps just stop the exercise right there or else you'll just impede the healing process.

 

[niranjan162]

My goal is just increased strength and tone, not trying to look like Arnold. My usual routine is 8-10 different exercises, 2-3 sets per exercise.

Which is better for my goal?

Doing exercise A, three consecutive sets in a row before moving on to exercise B?

or

Doing exercises A-J one set each, then repeat A-J, then repeat again.

Or does it really matter, other than to occasionally change up the routine just for kicks?

Thanks.

I think this really depends on your body type. strength and toning may be mutually exclusive depending on this. For me I used to be really skinny. So getting stronger and toning up were basically the same.

If you notice the strongest guys usually arent toned. So if youre a bigger person getting stronger wont necessarily get you toned.

if you really wanna get really ripped though pullups and pushups are an awesome way to do that.

 

[Southpaw]

My goal is just increased strength and tone, not trying to look like Arnold. My usual routine is 8-10 different exercises, 2-3 sets per exercise.

Which is better for my goal?

Doing exercise A, three consecutive sets in a row before moving on to exercise B?

or

Doing exercises A-J one set each, then repeat A-J, then repeat again.

Or does it really matter, other than to occasionally change up the routine just for kicks?

Thanks.

I'm not sure how much advice you've gotten with regards to your specific goals, but I'll toss in my 2 cents. I realize I didn't give much specific advice with my Crossfit posts.

Advice such as consistency over time is gold, because this is where most people fail. Mixing it up and making your workout exciting, so that it's something you actually look forward to in your day, is also tantamount.

That being said, you want to gain something specific: strength and tone.

For tone, you typically want to decrease the weight, increase your repetitions per set, and increase your number of sets per exercise. So if you're doing lat pulldowns, if you're used to doing 3 sets of 10 reps at 90 lbs, you might want to do 4-5 sets of 14-16 reps at 70 lbs.

For tone, it's also important that you watch your diet and stay in good cardiovascular shape. I have a feeling if you did the following things you'd gain tone and feel stronger:

1) stayed consistent
2) mixed up your workout
3) increased your number of repetitions (14-16 reps per set) at decreased weight
4) increased your number of sets per exercise (4-5 sets per exercise)
5) mixed in some good cardio


With regards to how you actually do your exercises, I've found that ABC-rest-ABC-rest-ABC-rest-ABC-rest-ABC-rest , then moving on to DEF etc., is the most time efficient way to work out in a gym. You typically aren't waiting for equipment nearly as much. I think cleansocks mentioned this earlier, and I agree.

Also, your rest between sets and between exercises should be limited, but should be taken. If you go ABC, rest 2 min, ABC, 2 min, ABC, 2 min, etc. that'd probably be fine. You'll likely meet failure fairly quickly in your early workouts if you aren't in great shape, but you'll get better relatively quickly. Resting too long between sets just gives your muscles too long to recover, which isn't the best thing for someone who wants to increase tone.

niranjan mentioned pushups and pullups, and these are a staple of the Crossfit workout, so mixing these in is always a good idea. I'd bet there are plenty of people who can bench 350 lbs, but can't do 10 pullups or run a mile in 10 minutes. Sorry, but for me, that's not being in good shape.

Anyway, good luck sir.

 

[SexPanther]

Another vote for CrossFit if you are interested in getting strong, ripped and in incredible shape.

I'm just coming off an MCL injury which put me out for about 6 weeks so I've got to tone it up myself. I've found a new CrossFit off shoot:

http://www.crossfitfootball.com

It is geared towards anybody in a contact sport and emphasizes strength training and explosive olympic lifts a little bit more than general CrossFit. I'd rather get my cardio doing a lot of clean and jerks then running a 5K any day of the week.

 

[Josh L.Ac.]

I don't have links to sources anymore, but the primary factor in whether or not you are cut vs teh big sexy is diet, not the exercise scheme your running. While the latter is important, diet is more so.



When somebody says they are doing bulking reps or cutting reps, that's all fine and dandy, but if they aren't operating on a diet that is related to that goal, they aren't going to get the results they were expecting.





Next up: what is "functional strength" really?

 

[panetrain]

If you want to add tone, keep doing your usual routine and try cutting your caloric intake by 1/3 to 1/2. Your muscles can only get so big in a 1 hour workout no matter what you do. If you start working out longer than an hour you will not be able to maintain that time commitment. To enhance the muscle that you already have, you must cut the cals. I have lost 25 lb's of fat by doing this and I look like I've gained 25 lb's of muscle (people are telling me that I look like I've really bulked up recently), but in fact have not gained any new muscle mass. I also maintain a nice base tan this time of year, which enhances the appearance of muscle tone. 👍

 

[Monty Python]

If you want to add tone, keep doing your usual routine and try cutting your caloric intake by 1/3 to 1/2. Your muscles can only get so big in a 1 hour workout no matter what you do. If you start working out longer than an hour you will not be able to maintain that time commitment. To enhance the muscle that you already have, you must cut the cals. I have lost 25 lb's of fat by doing this and I look like I've gained 25 lb's of muscle (people are telling me that I look like I've really bulked up recently), but in fact have not gained any new muscle mass. I also maintain a nice base tan this time of year, which enhances the appearance of muscle tone. 👍

I appreciate everyone's input here. I'll try the above suggestion as well. My biggest problem is how my basic metabolic rate really slowed down when I was in my 40s, and now that I'm in my early 50s it's essentially gone into negative numbers. 🙁 (thyroid function is normal).

Just one of the things which goes along with my AARP card I guess.

 

[BitingPlates]

I wrote this up for a close friend of mine. I have been using this breakdown for years and it has worked unbelievable for me. This can be modified, I train very hardcore so I do not have any problems. Be consistent is the absolute key, stay positive and it will pay off in the end.


Diet breakdown
Wake up
- 6-8 BCAA pills
Meal 1 Blended shake
- 4-8 eggs, two whole, rest are whites
- 24oz/ 700mL milk
- 2 scoops whey protein
- 1.5g L carnitine
- 10g glutamine
- 6 protein scoops of oatmeal and two scoops of steel cut oatmeal
- Blend at least a minute on high setting

Meal 2 2 ½ hrs after meal 1
- Two cans tuna in water/ or 10oz chicken breast (50-60g protein)/ 93% lean ground turkey (230g)
- One Granny smith apple, optional banana

Meal 3 2 ½ hrs after meal 2
- Two cans tuna in water/ or 10oz chicken breast (50-60g protein)
- One Granny smith apple, optional banana

45min to 1 hour before training
- One can tuna/ or 1 small chicken breast
- Granny smith apple
Pre-workout drink
- 1.5g L carnitine
- 4g L arginine
- Optional 5 to 10g creatine monohydrate
- Hydroxycut hardcore 2 to 3 pills or 200mg caffeine pill
Train
- Depending on length of WO
- Take 4-10 BCAA pills mid workout







Post workout
Immediately following WO (at gym)
- 600mL water
- 1 scoop BCAA powder, roughly 50cc scooper(15 to 18g BCAA)
- Two scoop waxy maize
- 10g glutamine
- Optional 10 to 20g creatine monohydrate

45min after above shake
- 2 to 2 ½ scoops whey protein
- 2 protein scoops of oatmeal
- This is all in water

1 hour after last shake
- Roughly you want 60 to 80g protein
- Brown rice/ sweet potato at least 100g carbohydrate
- I usually do Quinoa mixed w/ brown rice.

2hrs after last meal
- Two cans tuna in water/ or 10oz chicken breast (50-60g protein)/ 93% lean ground turkey (230g)

Before bedtime
- 20 to 24 egg white blended
- 10g glutamine
- 1.0g L carnitine
- Digestive enzymes

Additional snacks
- Nuts peanuts/raw almonds
- Granola bars
- Peanut butter (be careful)

Vitamins
- Multivitamin
- CLA
- Fish oil

Supplements
From Bulknutrition
1fast 400- Glutamine, L carnitine, L arginine base, BCAA w/ waxy m. Optimum nutrition BCAAs 400cap

Super enzymes digestive aid from NOW foods --DPSnutrition
- These can be taken before meals to help protein absorption

I like getting the egg white cartons to drink when I am on the go also.



This is some of the stuff that works for me really well.

Cardio
In the AM on empty stomach, except 10 branch chain amino pills and 1g L carnitine. Treadmill with max incline, and speed set at 2.2-2.4 (max is 12). Maintain speed and do not hold on for at least 30 minutes, the longer the better.

Weights
Two days on, and one day off with a maximum of three days in a row. Off days I do one hr of abdominals, and stretching. Get in and get out, talk to no one, and be done in one and a half hours max.
I do five sets of everything, basic compounds in perfect form, heavy but must maintain perfect form is the key. I do compound movements such as squat, deadlift, bent rows etc.
Rest between sets is usually no more than one minute ( I feel that I am doing something wrong if I am not sweating)

Diet is 80% of everything, not doing a million reps.
Stick to low glycemic carbohydrates, and watch carb intake at nighttime. Keep protein intake high.

 

[Josh L.Ac.]

Prosource is also a good place to get supplements for cheap:

http://www.prosource.net/

Edit - forgot to mention that you need to completely ignore all their articles and information about Bioquest and Prosource products - it's their product lines. Just focus on the prices of the brands you like.


Plus, if you guys really swing that way, you can get practitioner discounts for nearly every "nutraceutical" company that sells practitioner-line supplements, like Biogenesis and Thorne.

 

[dhb]

Diet breakdown
Wake up
- 6-8 BCAA pills
Meal 1 Blended shake
- 4-8 eggs, two whole, rest are whites
- 24oz/ 700mL milk
- 2 scoops whey protein
- 1.5g L carnitine
- 10g glutamine
- 6 protein scoops of oatmeal and two scoops of steel cut oatmeal
- Blend at least a minute on high setting

Meal 2 2 ½ hrs after meal 1
- Two cans tuna in water/ or 10oz chicken breast (50-60g protein)/ 93% lean ground turkey (230g)
- One Granny smith apple, optional banana

Meal 3 2 ½ hrs after meal 2
- Two cans tuna in water/ or 10oz chicken breast (50-60g protein)
- One Granny smith apple, optional banana

45min to 1 hour before training
- One can tuna/ or 1 small chicken breast
- Granny smith apple
Pre-workout drink
- 1.5g L carnitine
- 4g L arginine
- Optional 5 to 10g creatine monohydrate
- Hydroxycut hardcore 2 to 3 pills or 200mg caffeine pill
Train
- Depending on length of WO
- Take 4-10 BCAA pills mid workout







Post workout
Immediately following WO (at gym)
- 600mL water
- 1 scoop BCAA powder, roughly 50cc scooper(15 to 18g BCAA)
- Two scoop waxy maize
- 10g glutamine
- Optional 10 to 20g creatine monohydrate

45min after above shake
- 2 to 2 ½ scoops whey protein
- 2 protein scoops of oatmeal
- This is all in water

1 hour after last shake
- Roughly you want 60 to 80g protein
- Brown rice/ sweet potato at least 100g carbohydrate
- I usually do Quinoa mixed w/ brown rice.

2hrs after last meal
- Two cans tuna in water/ or 10oz chicken breast (50-60g protein)/ 93% lean ground turkey (230g)

Before bedtime
- 20 to 24 egg white blended
- 10g glutamine
- 1.0g L carnitine
- Digestive enzymes

Additional snacks
- Nuts peanuts/raw almonds
- Granola bars
- Peanut butter (be careful)

Vitamins
- Multivitamin
- CLA
- Fish oil

Supplements
From Bulknutrition
1fast 400- Glutamine, L carnitine, L arginine base, BCAA w/ waxy m. Optimum nutrition BCAAs 400cap

Super enzymes digestive aid from NOW foods --DPSnutrition
- These can be taken before meals to help protein absorption

I like getting the egg white cartons to drink when I am on the go also.

So you lose weight because you ?

 

[cleansocks]

Anyone know of any especially good RTD (ready to drink) protein shakes? I think my favorite, nitro-tech RTD's (45g protein, 200cal), was d/c'd as it's harder and harder to find =[. I like the taste of muscle milk but it's got less protein and more calories (35, 350 or something). I find RTD's are the easiest way to supplement for busy people, though it's pretty expensive.

 

[BitingPlates]

Anyone know of any especially good RTD (ready to drink) protein shakes? I think my favorite, nitro-tech RTD's (45g protein, 200cal), was d/c'd as it's harder and harder to find =[. I like the taste of muscle milk but it's got less protein and more calories (35, 350 or something). I find RTD's are the easiest way to supplement for busy people, though it's pretty expensive.

Egg beaters all egg white 16oz carton.

 

[RussianJoo]

I wrote this up for a close friend of mine. I have been using this breakdown for years and it has worked unbelievable for me. This can be modified, I train very hardcore so I do not have any problems. Be consistent is the absolute key, stay positive and it will pay off in the end.


Diet breakdown
Wake up
- 6-8 BCAA pills
Meal 1 Blended shake
- 4-8 eggs, two whole, rest are whites
- 24oz/ 700mL milk
- 2 scoops whey protein
- 1.5g L carnitine
- 10g glutamine
- 6 protein scoops of oatmeal and two scoops of steel cut oatmeal
- Blend at least a minute on high setting

Meal 2 2 ½ hrs after meal 1
- Two cans tuna in water/ or 10oz chicken breast (50-60g protein)/ 93% lean ground turkey (230g)
- One Granny smith apple, optional banana

Meal 3 2 ½ hrs after meal 2
- Two cans tuna in water/ or 10oz chicken breast (50-60g protein)
- One Granny smith apple, optional banana

45min to 1 hour before training
- One can tuna/ or 1 small chicken breast
- Granny smith apple
Pre-workout drink
- 1.5g L carnitine
- 4g L arginine
- Optional 5 to 10g creatine monohydrate
- Hydroxycut hardcore 2 to 3 pills or 200mg caffeine pill
Train
- Depending on length of WO
- Take 4-10 BCAA pills mid workout







Post workout
Immediately following WO (at gym)
- 600mL water
- 1 scoop BCAA powder, roughly 50cc scooper(15 to 18g BCAA)
- Two scoop waxy maize
- 10g glutamine
- Optional 10 to 20g creatine monohydrate

45min after above shake
- 2 to 2 ½ scoops whey protein
- 2 protein scoops of oatmeal
- This is all in water

1 hour after last shake
- Roughly you want 60 to 80g protein
- Brown rice/ sweet potato at least 100g carbohydrate
- I usually do Quinoa mixed w/ brown rice.

2hrs after last meal
- Two cans tuna in water/ or 10oz chicken breast (50-60g protein)/ 93% lean ground turkey (230g)

Before bedtime
- 20 to 24 egg white blended
- 10g glutamine
- 1.0g L carnitine
- Digestive enzymes

Additional snacks
- Nuts peanuts/raw almonds
- Granola bars
- Peanut butter (be careful)

Vitamins
- Multivitamin
- CLA
- Fish oil

Supplements
From Bulknutrition
1fast 400- Glutamine, L carnitine, L arginine base, BCAA w/ waxy m. Optimum nutrition BCAAs 400cap

Super enzymes digestive aid from NOW foods --DPSnutrition
- These can be taken before meals to help protein absorption

I like getting the egg white cartons to drink when I am on the go also.



This is some of the stuff that works for me really well.

Cardio
In the AM on empty stomach, except 10 branch chain amino pills and 1g L carnitine. Treadmill with max incline, and speed set at 2.2-2.4 (max is 12). Maintain speed and do not hold on for at least 30 minutes, the longer the better.

Weights
Two days on, and one day off with a maximum of three days in a row. Off days I do one hr of abdominals, and stretching. Get in and get out, talk to no one, and be done in one and a half hours max.
I do five sets of everything, basic compounds in perfect form, heavy but must maintain perfect form is the key. I do compound movements such as squat, deadlift, bent rows etc.
Rest between sets is usually no more than one minute ( I feel that I am doing something wrong if I am not sweating)

Diet is 80% of everything, not doing a million reps.
Stick to low glycemic carbohydrates, and watch carb intake at nighttime. Keep protein intake high.

wait you eat raw steel cut oatmeal? I guess you don't digest any of that.. i eat that stuff for breakfast everyday and have to slow cook it for like 30min before it's edible or semi-digestible i guess is a better word.


this reminds me of my buddies diet.. the guy desperately tried to gain weight.. he was 160 on a good day and would do sets of 250 on the bench... he would make these weight gainer shakes that had about 4,000 calories in them and would force himself to drink 2 of those a day plus eat 3 meals on top of that.. the guy would literally do squats till he puked.

 

[BitingPlates]

wait you eat raw steel cut oatmeal? I guess you don't digest any of that.. i eat that stuff for breakfast everyday and have to slow cook it for like 30min before it's edible or semi-digestible i guess is a better word.


this reminds me of my buddies diet.. the guy desperately tried to gain weight.. he was 160 on a good day and would do sets of 250 on the bench... he would make these weight gainer shakes that had about 4,000 calories in them and would force himself to drink 2 of those a day plus eat 3 meals on top of that.. the guy would literally do squats till he puked.

I do a small amount of the steel cut. I never really thought a digestion issue, and I know it takes a while to cook. Gaining weight was never an issue for me at one point I was 230 and I am 5' 9" (body fat % was not the great though- 15/16%). The breakfast shake is not really that bad, I actually got the idea from friend of mine of few years ago, just throw it in a Nalgene and go.

I have been hitting the weight for over 15 years and squats are one of my favorites. I have not puked one time ever from doing them, but sometimes I feel like I am blacking out mid rep when using flexbands. I always hear of people puking, but I never witnessed it.

 

[Monty Python]

wait you eat raw steel cut oatmeal? I guess you don't digest any of that.. i eat that stuff for breakfast everyday and have to slow cook it for like 30min before it's edible or semi-digestible i guess is a better word.
.

My usual breakfast on a weekend, or on-call day (when I don't go in until 1430).

Mixed in blender:

1 cup OJ
1 cup pomagranate juice
1 cup light soy milk
1/2 cup raw oatmeal
1 teaspoon peanut butter
1 low fat yogurt
1 apple
1 orange
1 banana
1 cup blueberries
a squirt of honey

If I have that as dinner during the work-week I'll change the liquids to:

1 diet 7 up
some red wine

 

[RussianJoo]

that sounds pretty good.. the only thing i would be concerned about is the mixing of the OJ acidity with the Soy milk.. and making some kind of cottage cheese out of that combo.. but other than that it sound delicious..

raw oatmeal is fine (as in those oatmeal flakes), even germ wheat is good too.. but the steel cut stuff is really rough, i just figured if it takes so long to cook the stuff it must come out the same way it went it... I am not criticizing more like asking, just kind of contradicted the experience i have with the stuff.. but it's a great staple i eat it everyday for breakfast.. I think all those grains are great, and legumes are amazing too packed with nutrition and fill you up and pretty cheap too.

I definitely think I am going to living on a mostly liquid diet once i start residency... it's just so much faster and convinient.. Ensure for breakfast and lunch and a sensible dinner... hahaha

 

[BitingPlates]

My usual breakfast on a weekend, or on-call day (when I don't go in until 1430).

Mixed in blender:

1 cup OJ
1 cup pomagranate juice
1 cup light soy milk
1/2 cup raw oatmeal
1 teaspoon peanut butter
1 low fat yogurt
1 apple
1 orange
1 banana
1 cup blueberries
a squirt of honey

If I have that as dinner during the work-week I'll change the liquids to:

1 diet 7 up
some red wine

Sounds amazing. You should throw in some protein powder also, unless your eating protein from another source.

The worst food I have ever ate was on Navy ships.