Best book on Lifting

Quote from lescor:

NItro, you've gotten some good advice on this thread. Another mention above of tabata intervals. These come up in CrossFit workouts sometimes and they are butt kickers. Just for fun, try this simple looking workout, requires no equipment.

20 seconds on, 10 seconds off of burpees for 4 minutes (8 rounds), rest 1 min then do the same for squats (air squats, bodyweight only, full depth). Your score for each is the lowest number achieved in the set. So if you did burpees of 10,9,8,7,7,6,7,7 your score is 6. Add that to your squat # for a total. You are trying for the highest score possible. The effort and intensity will be eye-opening for you, I can almost guarantee it.
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Is this what you mean for a burpee?

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Quote from Gabfly1:

Speaking of HIIT, I had previously followed my weight routine with 30 minutes of fast walking on the treadmill at maximum incline (15 degrees). Some months ago, I replaced this cardio with burst training, running as fast as I could on the treadmill at a 12-degree incline for about 45 seconds. Two minutes total rest between intervals, for a total of 5 bursts. I found it to be incredibly challenging. When I was breathing my lungs out during the rest periods, people would actually come up to me occasionally and ask if I was alright. After a number of months, I have found it a bit too taxing, and I'm now back to regular cardio following the weights. I will probably alternate between regular cardio and burst training from time to time, but I have found all burst all the time to be a bit much for me.
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Anything intense like HIIT will send your growth hormone through the roof, which is good, and will tend to lean you out all things being equal.
 
Quote from ShoeshineBoy:

Anything intense like HIIT will send your growth hormone through the roof, which is good, and will tend to lean you out all things being equal.
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No disagreement there. But whereas I thought I could replace my cardio entirely with burst, I found it to be a bit too much of a bite after a number of months. That's why my modified plan is to alternate between the two. I'll see how that goes.
 
Quote from nitro:

Is this what you mean for a burpee?
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That's the one. It's harder than it looks. The first couple of times you might want to start out with simple squat thrusts i.e. the burpee with out the push up and the explosive jump.
 
Quote from Gabfly1:

No disagreement there. But whereas I thought I could replace my cardio entirely with burst, I found it to be a bit too much of a bite after a number of months. That's why my modified plan is to alternate between the two. I'll see how that goes.
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You can, if you're okay, use the intervals as supplemental to your regular routine. That's what most athletes do from what I've read. Core training is kind of used the same way. In other words, you might want to consider not alternating back and forth but rather backing off on your regular routine so that you can add a little supplemental intervals/HIIT, etc. Long distrance runners do this, etc.
 
Quote from nitro:

Is this what you mean for a burpee?

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I think you may enjoy this one a bit more :)

http://www.youtube.com/watch?v=PYfNA_lmkHM
 
I think the best way to becoming fit is through boxing. You get the body (all of it), and a skill. This is especially beneficial to those who do not have Arnold's posture. Also, body building is a sport where many people are not able to develop their bodies correctly. Guys who bench press 300lbs with legs that look like chicken. Fellas with huge biceps but no triceps. Men with huge arms and tiny backs. The list goes on and on. Sad reality is that 90% of guys who are into bodybuilding do not develop their body in proportion and hence look funny.


I would really recommend boxing. There is no greater feeling than knocking the fuck out some pseudo body builder who is 100 pounds heavier.

Also, I think juicing is also a good way to keep your body full of the good stuff. Forget Gatorade and other sports drinks. Regular water and natural juices made by you will do wonders.

As for working out: push ups and pull ups will do wonders for your body.

Just my 2c :D


P.S.

By juicing I mean drinking the juice extracted from fruits and vegetables not "juicing" the way it is understood in your gym's locker room. LOL
 
Quote from ShoeshineBoy:

You can, if you're okay, use the intervals as supplemental to your regular routine. That's what most athletes do from what I've read. Core training is kind of used the same way. In other words, you might want to consider not alternating back and forth but rather backing off on your regular routine so that you can add a little supplemental intervals/HIIT, etc. Long distrance runners do this, etc.
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A possibility. But I think I'll try what I have in mind first. I begin with my full weight routine, followed by regular cardio or burst, and then finish with my ab routine. I no longer do a split weight routine as I used to until a few years ago. I only work out twice a week in the gym, but the workout lasts a bit over 2.5 hours. And, yes, I know that's not the best or most efficient way to work out, but I don't want to be in the gym more often than that for personal scheduling reasons. And so, one day it will be cardio and the next it will be burst. I don't think I want to do regular cardio and burst on the same day, because then neither will be full out.
 
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