Best book on Lifting

[nitro]

Quote from Rehoboth:

Nitro, since you have started lifting again, do you lift before or after cardio?

Immediately after. I find that being warm reduces chance of injury.

 

[Gcapman]

Quote from Gabfly1:

You must be a real hit at parties.

I agree that workouts should be balanced. In fact, I begin my routine with upper legs because they are the largest muscle group. But I would think that no amount of leg work can provide cover from a well-placed and properly angled kick to the knee.

That's why I'm going to train in MMA full force in the next few months

 

[Picaso]

Quote from nitro:

I don't understand why that should be. Imagine that I did lots of bicycle riding and I went to the track and did sprint workouts. Why should that slow me down?

I see two possibilities: a) you ride at the expense of running (you cut on your sprints to ride the bike) or b) you ride on top of running.

If a) then you're working different angles of your muscles and different movements, which should hamper your running (while improving your riding - from nearly zero).

If b) you're probably overtraining and not allowing your muscles time to recover (this was my major mistake early in my track-running years, thinking that the more I train, the better I would get - yes, you have to train hard, but beyond a certain point it becomes counterproductive).

Notice, however, that all this affects your muscles, not your cardio, that's why the major advantage of cross-training is reducing risk of muscle injury while keeping up the cardio fitness.

At the beginning of your thread some people commented on being tri-athletes (I think there was an Ironman, too). I'm sure they could provide some insightful commentary on this topic.

 

[nitro]

Right, as I gain more experience I will also begin to form my own ideas as well.

In any event, as someone noted above, what am I thinking anyway? Do I have aspirations of ever running a 400 meters in competition again? Am I really so unadaptive?

Quote from Picaso:

I see two possibilities: a) you ride at the expense of running (you cut on your sprints to ride the bike) or b) you ride on top of running.

If a) then you're working different angles of your muscles and different movements, which should hamper your running (while improving your riding - from nearly zero).

If b) you're probably overtraining and not allowing your muscles time to recover (this was my major mistake early in my track-running years, thinking that the more I train, the better I would get - yes, you have to train hard, but beyond a certain point it becomes counterproductive).

Notice, however, that all this affects your muscles, not your cardio, that's why the major advantage of cross-training is reducing risk of muscle injury while keeping up the cardio fitness.

At the beginning of your thread some people commented on being tri-athletes (I think there was an Ironman, too). I'm sure they could provide some insightful commentary on this topic.

 

[nitro]

Mild workout today. Did 30 minutes on the treadmill to burn 230 calos, then went and did 4 sets of 15 reps each on several machines. I then decided to try the stairs for the first time ever, and lasted all of five minutes exhausted! Those stairs I have to master because right now they make me look silly. That's the way I started on the treadmill too though...

I don't feel sore again from the lifting. I am beginning to wonder if I am doing something wrong. However, I looked at myself in the mirror and I beginning to see signs of a cut body [there are mirrors __everywhere_ I can't avoid them]. Granted, still hiding under too much fat, but you can see it is there when the fat comes off. I am learning quite a bit about how to go about this actually, somewhat by trial and error [with y'all guidance as well.] I am also paying close attention to the people around me to see what they are doing too...

It is funny, someone suggested that I may get addicted to this stuff, and it is addicting, but not to how I look. I am addicted to the way I feel after a workout - clean, ready to take on the world, focused, intense, concentrated. It definitely puts me a good mood.

 

[atticus]

Quote from nitro:

Mild workout today. Did 30 minutes on the treadmill to burn 230 calos, then went and did 4 sets of 15 reps each on several machines. I then decided to try the stairs for the first time ever, and lasted all of five minutes exhausted! Those stairs I have to master because right now they make me look silly. That's the way I started on the treadmill too though...

I don't feel sore again from the lifting. I am beginning to wonder if I am doing something wrong. However, I looked at myself in the mirror and I beginning to see signs of a cut body [there are mirrors __everywhere_ I can't avoid them]. Granted, still hiding under too much fat, but you can see it is there when the fat comes off. I am learning quite a bit about how to go about this actually, somewhat by trial and error [with y'all guidance as well.] I am also paying close attention to the people around me to see what they are doing too...

It is funny, someone suggested that I may get addicted to this stuff, and it is addicting, but not to how I look. I am addicted to the way I feel after a workout - clean, ready to take on the world, focused, intense, concentrated. It definitely puts me a good mood.

Try to avoid using machines when possible. If you can't get a spotter on bench, use the dumbbells. You avoid using stabilizers when using machines, and it will take you longer to see results.

Do this as an add-on to the end of a workout. One per day; one set, to failure:

1) Squats
2) DB flat bench
3) Deads
4) Weighted dips
5) Overheads
6) Burpees

Regarding your split; you need to work to failure on the last set. If you can do 4/15 then you're not working heavy nor hard enough. The last set should be very hard... if you're coasting through it then YOU ARE WASTING YOUR TIME. To repeat; you must lift heavy enough to work to failure on the last set. Cheat-reps are a good thing.

Do a 4-split and work a couple of groups per day. My guess is that you're doing some complete-body workout which is faggy bullshit. Don't be that guy doing circuit training with the "Men's Health" articles circled in red.

 

[nitro]

Ok I will do my best to follow as much as I can.

Quote from atticus:

Try to avoid using machines when possible. If you can't get a spotter on bench, use the dumbbells. You avoid using stabilizers when using machines, and it will take you longer to see results.

Do this as an add-on to the end of a workout. One per day; one set, to failure:

1) Squats
2) DB flat bench
3) Deads
4) Weighted dips
5) Overheads
6) Burpees

Regarding your split; you need to work to failure on the last set. If you can do 4/15 then you're not working heavy nor hard enough. The last set should be very hard... if you're coasting through it then YOU ARE WASTING YOUR TIME. To repeat; you must lift heavy enough to work to failure on the last set. Cheat-reps are a good thing.

Do a 4-split and work a couple of groups per day. My guess is that you're doing some complete-body workout which is faggy bullshit. Don't be that guy doing circuit training with the "Men's Health" articles circled in red.

 

[Rehoboth]

Quote from atticus:

Try to avoid using machines when possible. If you can't get a spotter on bench, use the dumbbells. You avoid using stabilizers when using machines, and it will take you longer to see results.

Do this as an add-on to the end of a workout. One per day; one set, to failure:

1) Squats
2) DB flat bench
3) Deads
4) Weighted dips
5) Overheads
6) Burpees

Regarding your split; you need to work to failure on the last set. If you can do 4/15 then you're not working heavy nor hard enough. The last set should be very hard... if you're coasting through it then YOU ARE WASTING YOUR TIME. To repeat; you must lift heavy enough to work to failure on the last set. Cheat-reps are a good thing.

Do a 4-split and work a couple of groups per day. My guess is that you're doing some complete-body workout which is faggy bullshit. Don't be that guy doing circuit training with the "Men's Health" articles circled in red.

Good Post.

I agree 4/15 is almost like cardio with weights. Remember you want to tear and rebuild.

Atticus, its sounds like nitro is lifting 30 min for 6 days per week, I am curious what you would construct using that time frame.

 

[killthesunshine]

You "advanced" trainees are confusing him. As a beginner he should stick to the basics.. train several times per week, full body 8-10 sets total, train each set hard. off days do 30 mins of cardio treadmill, take a whole day off each week

 

[atticus]

Quote from Rehoboth:

Good Post.

I agree 4/15 is almost like cardio with weights. Remember you want to tear and rebuild.

Atticus, its sounds like nitro is lifting 30 min for 6 days per week, I am curious what you would construct using that time frame.

I assumed as much, so he needs a 4-split. He can rest 3-5 minutes as long as he's doing sets at 50% under 1RM. It's difficult to determine those figures with good form and w/o a spot. He needs to scrap the circuit stuff and essentially blow a week of training by determining his optimal sets. At this stage he'll do more harm than good running 5x5s, so supersetting 5x8s for chest and tris (incline bench and pushdowns or dips) will work fine.

Periodization is important, but shouldn't be considered until he's worked hard for 90 days or more.

He needs to solve for the final set. You know you were successful if you can't finish rep 5 on the final set w/o cheating.