Workouts

[geofferson]

Mike, I was also going to recommend this.

PM me and I will direct you to a great source.

My Uncle was a food scientist at Brookside and helped formulate that product, but I still wouldn't eat it - especially now that Hershey's owns them. Check the ingredients yourself and you'll find crap like corn sugar/canola oil (mostly likely GMO) and milk ingredients (are you still eating dairy, really?). If you want quality dark chocolate, go with a brand like Righteously Raw or Alter Ego (both raw and organic).

 

[Mike]

...the more muscle he builds (from strength training), the more calories he'll burn just existing. More calories burned + less calories ingested = weight loss.

This is what I thought as well.

Anyhow, quick update, am doing cardio: about 20 mins in the "fat burn" range on the treadmill each day. For my age, it's supposed to be 117 - 120 BPM. I'm sure there's a more scientific way to figure out exactly what my specific range is, but I haven't looked it up.

Also, something I've noticed the past few workouts: I don't have as much post-workout burn for days that I used to, and I'm actually training harder. Pushing more weight, and if it seems too easy putting even more on. Doing 3 sets of 10 to muscle fatigue.

Am I missing something? Or is this normal? Is my body getting used to working out and that's the reason there isn't as much post-workout pain?

Sure, I'm a little sore today, but not like I expected.

Also, something weird that I've noticed is leg burn. Even when I work the upper body, afterwards my legs feel really tired and have that lactic acid burn.

I suspect this is due to the lactic acid in my upper body just being moved through my bloodstream and deposited on other muscles. OR it could be because just being upright is unusual for me since I sit at a desk all day long. Ideas?

 

[hehejo]

Also, something I've noticed the past few workouts: I don't have as much post-workout burn for days that I used to, and I'm actually training harder. Pushing more weight, and if it seems too easy putting even more on. Doing 3 sets of 10 to muscle fatigue.

Am I missing something? Or is this normal? Is my body getting used to working out and that's the reason there isn't as much post-workout pain?

Sure, I'm a little sore today, but not like I expected.

The first few times when you train something you are not used to you get DOMS (delayed onset muscle soreness). This is really unpleasant and they reason many people quit. After a few training sessions that goes away (you are still tired, but not really sore). This is a good thing.

If you ever have to take a long break you will get to enjoy DOMS again.

 

[Mike]

Thanks hehejo! I figured it was a good sign, but wasn't positive.

 

[amorph]

So any advice for skinny guys?

 

[jhoffy22]

The first few times when you train something you are not used to you get DOMS (delayed onset muscle soreness). This is really unpleasant and they reason many people quit. After a few training sessions that goes away (you are still tired, but not really sore). This is a good thing.

If you ever have to take a long break you will get to enjoy DOMS again.

Ah, DOMS are great. Best to work right through them. After a hard day of squatting after not having done legs for months, you're going to have DOMS for at least the next 3-4 days. The best thing you can do is to lift right through them. Stretch the best you can. They suck. Getting into your car sucks. Sitting down to take a shit sucks. Sitting down at the kitchen table sucks.

So any advice for skinny guys?

Squats.

 

[stack paper]

Beginner Body Weight Workout - Build Muscle, Burn Fat | Nerd Fitness

Don't know much about working out, but as someone with some extra pounds & spends more time in front of the computer than not- this has been solid. Been walkin' like a mummy all week.

 

[digitalninja]

LeanGains + Paleo FTW

 

[Lexicon]

The first few times when you train something you are not used to you get DOMS (delayed onset muscle soreness). This is really unpleasant and they reason many people quit. After a few training sessions that goes away (you are still tired, but not really sore). This is a good thing.

If you ever have to take a long break you will get to enjoy DOMS again.

The above is how I power through doms.​

 

[Mike]

Figured I'd update this thread just for shits-n-giggles. Plus, there was a lot of good (and interesting) information posted up to this point, so hoping that more will come out of it.

To date, I have dropped 20 pounds of disgusting fat. Don't worry, I still have plenty, but we're working on that. I've noticed that the weight isn't just shedding off me, and I suspect that's because as I'm losing fat, I'm gaining muscle and the two are offsetting the weight loss a bit. Don't get me wrong, the weight is still dropping, just not as quickly as I expected.

So, last month, I started out doing 3 sets of 10 each and picking a weight that would push it to muscle failure by the end of the third set. Strength gains weren't that great and I really seemed to be over training. I was always tired. Always hungry, and my leg muscles never seemed to recover.

About two weeks ago, I went to a 5x5 routine. Nothing fancy. Nothing set in stone. Just trying to do lots of compound exercises and build strength.

After two weeks, I'm seeing gains. Big gains.

The one that strikes me the most is bench press. Before, with the 3x10's, I could do 95 pounds. Today, I'm within 5 pounds of my high school max... a whopping 160. I benched 155 today. It may not seem like a lot to someone that's been working out for awhile, but keep in mind, I'm a middle aged, out of shape, geek that hasn't seen a gym for years.

Another exercise that I've seen good improvement in: Upright Rows. Started out those at 45 pounds, now I'm up to 75.

Lats, went from 110 to 210.

Hip Sled, from 270 to 450.

Squats... ugh, squats. I'm not comfortable with more than 135. Just a single plate. I can squat more if I have to, but truth be told, I'm still too wobbly to want to push it. I can't afford to hurt myself by being macho.

TLDR;

The fat kid is still dieting, still going to the gym, making strength gains while dropping the fat.

 

[stack paper]

Good shit, Mike. Keep it up!!

 

[p0ck3taces]

About two weeks ago, I went to a 5x5 routine. Nothing fancy. Nothing set in stone. Just trying to do lots of compound exercises and build strength.

After two weeks, I'm seeing gains. Big gains.

Yep, high reps are for hypertrophy (bigger muscles) and low reps are for strength gains.

I don't know what kind of diet you're on, but an easy change that most people see good results on is 30 grams of protein within 30 mins of waking up and only eat carbs in the evening/after a workout.

 

[blogspotter]

About two weeks ago, I went to a 5x5 routine. Nothing fancy. Nothing set in stone. Just trying to do lots of compound exercises and build strength.

After two weeks, I'm seeing gains. Big gains.

The one that strikes me the most is bench press. Before, with the 3x10's, I could do 95 pounds. Today, I'm within 5 pounds of my high school max... a whopping 160. I benched 155 today. It may not seem like a lot to someone that's been working out for awhile, but keep in mind, I'm a middle aged, out of shape, geek that hasn't seen a gym for years.

Another exercise that I've seen good improvement in: Upright Rows. Started out those at 45 pounds, now I'm up to 75.

Lats, went from 110 to 210.

Hip Sled, from 270 to 450.

Squats... ugh, squats. I'm not comfortable with more than 135. Just a single plate. I can squat more if I have to, but truth be told, I'm still too wobbly to want to push it. I can't afford to hurt myself by being macho.

TLDR;

The fat kid is still dieting, still going to the gym, making strength gains while dropping the fat.

Bro, please follow a proven program and you will thank yourself.
If you are already doing 5X5, please do stronglifts or Starting strength as written. It is not so much to do with the Reps range or Set than the fact that you add 5 lbs every workout to the Bar. DO read, the program:

Only workout 3 days a week on alternate days with a 2 day rest each week. You need not do anything on rest day now, but before you can start to squat 1.5 or 2 plates, you can do light Cardio on rest days. You should however do Hip Mobility exercises and stretches on the rest days.

I was not consistent with the programs for 7-8 months and I had had multiple injures and stuff, but I never quit. This time I am doing it to the Tee and am now on my 10th Week again.



Workout is simple:

Workout A: Squats, Bench Press and Row
Workout B: Squats, Overhead Press and Deadlifts

You do them alternate
Week1:
Monday :Workout A
Wednesday: Workout B
Thursday: Workout A
Weak2:
Monday :Workout B
Wednesday: Workout A
Thursday: Workout B

You should start from the Bar, but since you have been working out for a few weeks now, start at 70% of what you have been working out.

Start the squat very light. Say about 90 lbs.
And then add 5 lbs every workout. You will hit 200 very soon.

Just make sure you have solid form.
Sit back. Really sit back. You should jutt out your back all the way down as if you are sitting back on a Chair.

Your back will round at the bottom. Do some hip flexes, and it will get fixed. (See fig 1 here. Fig 2 is wrong. http://www.inthecave.com/blog/wp-content/uploads/2009/11/squat-fig-12.jpg)

Some stretching:
http://www.allthingsgym.com/wp-cont...ted-Hip-Flexibility-Stretch-Elbows-Squat2.jpg

www.stack.com/images/magazine/11_01_2006/KneelHipCircjpg_00000005475.jpg

http://www.somaxsports.com/images/DolbyIHRafter.jpg

http://www.yoga-vidya.de/Bilder/Asanas/sitz/Schmetter3.jpg

Further you can find squat techniques on youtube:
Look for videos by Dave Tate, and also Mark Rippetoe

And learn to deadlift with proper form:
Diesel Crew – Muscle Building, Athletic Development, Strength Training, Grip Strength » How to Deadlift, Deadlifting Techniques

Good luck again.

PS:

Here is a good program for beginners. A lot of folks over at BB are following this routine with a Calorie deficit diet and are getting results. 3 threads have already reached their Max.

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

 

[hehejo]

You bench more than you squat? That's it, I'm outta here...

But seriously, get on a proper program and do you squats first every workout. According to your bench you should have a 2 plate squat not a 1 plate squat...

edit: good job anyways

 

[Medici]

Crossfit + hot yoga + quality food - bro science = fitness and happiness.

 

[Loafy]

After reading this thread I ran across Nerd Fitness: Helping You Lose Weight, Get Stronger, Live Better. - I really like this guys site. I stopped going to the body pump class and started doing deadlifts, squats, inverted rows and just more free weight work.

Diet is the biggie with losing weight. I've cut out most processed foods and am working towards going more 'paleo' style. I've dropped about 20lbs all together and have another 20 to go to hit my goal.

Keep it up Mike - I'm about to hit my 38th bday and I want to be in better shape at the end of this year than I have been since early college.

 

[el toddler]

check out intermittent fasting as well

[ame=http://www.youtube.com/watch?v=7dFyJSRtasw]Intermittent Fasting Transformation - YouTube[/ame]

[ame="http://www.youtube.com/watch?v=gg79AZoevls"]1 Month Intermittent Fasting (Warrior Diet) - YouTube[/ame]

 

[Wicked Ice]

I have been working out for years but unable to achieve this guy's shape. I am seriously considering steroids. My fat friend used steroids, and within a month, he lost a lot of weight, and could lift twice weight.

[ame=http://www.youtube.com/watch?v=K29Q4CAsxXg]Greg Plitt - ProSource Cover Shoot Preview Video - GregPlitt.com - YouTube[/ame]

 

[JakeStratham]

Figured I'd update this thread just for shits-n-giggles.

...

The fat kid is still dieting, still going to the gym, making strength gains while dropping the fat.

Good for you Mike!

Cashless Clay linked to a post on MDA about the Unconquerable Dave earlier.

Since there are a ton of links in this thread, folks may not have treated themselves to the pics at that link. So, I'm posting them below for inspiration...


Sept. 2009

March 2010

April 2010

July 2010

December 2010

January 3, 2011

January 26, 2011

Again, the pics are just for inspiration. After awhile, your results will become the biggest motivator to keep going.

So, keep going!


At Loafy: cool blog. +rep

 

[maintain]

Longtime lurker (been buying BST stuff long before I registered) with 10 years+ of training experience checking in.

I would say you're right on with not wanting to push squatting. The idea that you must squat is the central dogma of broscience. I think it is the most over-rated exercise for non-athletes (emphasis non-athletes). High risk of injury - knees, back, hips, and shoulders. I swear all the skinny fucks at the gym are the ones squatting and extolling the virtues of squats, meanwhile the biggest dudes in the gym are doing marathon sessions on leg press, leg curl, and leg extension. I'd also consider very heavy leg press and even leg extension high risk.

Hit movements like trap bar deadlift, leg curl, hip extensions, and all the lunge variations hard in the beginning of your workout, performing the higher risk stuff at the end. That way, you don't need as much weight to get a training effect. If you want to squat, squat at the end of your workout after you're already tired. I hear all the neckbeards out there cringing at this advice, but unless you're planning on actually competing in a powerlifting competition (I have, multiple times), there's no point in squatting at the beginning of your workout.

The 5x5 stuff is great for beginners. Once you start getting strong though, you will want to up the reps again. Even though it seems to be a completely arbitrary measure, volume (weight lifted * reps * sets) is an important metric for both hypertrophy and strength. However, it only appears to mean something when the weight is at a minimum level level. I suspect it is due to the fact that training with heavy weights increases the neural capacity of the muscle, allowing more fibers to be recruited at once. This extra fiber recruitment then can be tapped into using higher volume and that is where the gains beyond beginner gains are fully realized. The point is a 20 rep set on leg press with 90 lbs is not going to build muscle mass, but a 20 rep set with 315+ sounds will induce serious hypertrophy.

Right now, most of your strength improvements are primarily the result of neural adaptations. An untrained individual can only recruit 20-30% of their muscle fibers voluntarily at a time. With exposure to heavy weight, this can be increased to 35%-50%, depending on the individual.

In short, just keep doing what you're doing and get stronger. Once you feel like your strength gains are drying up, try some of the higher rep work, but this time actually using some significant weight. Regardless of what you do, as you approach a more normal weight, it is going to be hard to put on any muscle mass while dieting. Your body is not very conservative with fat stores when you're at 25%+ body fat, but once you get under that, you're not going to be building slabs of lean body mass while simultaneously burning through the last bit of your fat stores, no matter what your diet is like.