Gaining Muscle and Losing Fat (2015)

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Just a quick note on workout intensity. During my workout yesterday, I tried going post failure with both a several-second hold at the end of a set at failure, and followed by dropping the weight and immediately doing more reps again to failure. And this only for my 4 upper body exercises. It was a bit much. I felt a bit lightheaded and was wired during the night. I had an easier time when I used to do 2 sets of each exercise to regular failure using good form. And so, I'll probably have to abandon the hold part at the end of failure. As usual, I'll stop when I can't do another rep in good form, but I'll then drop the weight and do a few more reps. As for the 1.5-rep exercises that don't use added weight, I'll just do a couple of regular reps at the end of the set when I can't do another 1.5 rep.

I think those of us who have been doing this for a while can focus much more intensity on a set than someone just starting out. So going to failure should probably be used more judiciously, especially if working muscle groups more than just once a week.
 
Frederick Foresight said:
...The videos you see on the Internet show people doing weighted pistols with dumbbells held in front of them. You can only do that with very light weights. Since I go heavier, I hold the dumbbells down at my sides and move them only slightly forward at the bottom of the movement to prevent them from touching the floor...
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A quick edit here (assuming anyone cares), since I was more mindful of the movement when I did my workout yesterday. At the bottom of the movement, the arms do go slightly forward to avoid touching the floor, but they also go out a bit, as though you were beginning a lateral raise. It's important to not move the dumbbells more than just slightly forward because if you go too far with meaningful weight it can pull your lower back. So it's a bit of a trade-off between forward and out that you ease into over time and as you add weight. I was never particularly conscious of the lateral part because being attentive to the forward part is critical to avoiding injury. Of course, if you are using very light weights it doesn't really matter. With very light weights you can have your arms straight in front of you, which allows the torso to remain slightly more erect.
 
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Frederick Foresight said:
As long as you're on the right trajectory, then by all means you ought to continue. But I think your body is retaliating on the weekends for the punishment you dole out during the week. That's why I try to avoid extreme measures and prefer a more even keel. To each his own, eh?
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The retaliation of the body is a direct result of the orders issued by the taste buds in charge.:D

I'm going to try and locate the Genesis bread this weekend. Definitely want to give it a try. I think I'll try the almond butter, too.

Have you ever heard of a bamboo bench press? Just heard about it today. A friend showed me on youtube. Only one gym in my area has one. Very interesting type of BP that uses light weight with kettles, rubber, and a bamboo bar I believe.
 
Frederick Foresight said:
A quick edit here (assuming anyone cares), since I was more mindful of the movement when I did my workout yesterday. At the bottom of the movement, the arms do go slightly forward to avoid touching the floor, but they also go out a bit, as though you were beginning a lateral raise. It's important to not move the dumbbells more than just slightly forward because if you go too far with meaningful weight it can pull your lower back. So it's a bit of a trade-off between forward and out that you ease into over time and as you add weight. I was never particularly conscious of the lateral part because being attentive to the forward part is critical to avoiding injury. Of course, if you are using very light weights it doesn't really matter. With very light weights you can have your arms straight in front of you, which allows the torso to remain slightly more erect.
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I've had some issues with knees, surgery on one because of a ganglia cyst. I still do squats, and fairly heavy machine presses, but I put knee supports on when I start getting into the heavier weights. Do you have any thoughts regarding wearing knee supports while doing the pistols (without weight as I adjust to the balance issue)?

(You'll never believe how I first had a knee issue...I was squatting on the floor while repairing baseboard after a hurricane, and just stood up quickly. Man, did that hurt my knees! I was in my late 40's.) That didn't affect my ability to work my quads, but it sure changed how my knees felt when doing so, especially during warmup...to this day.
 
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Frederick Foresight said:
No such thing as cardio?
http://www.cbass.com/NoCardio.htm
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I completely agree with his findings. All one needs to do is a set of ass-to-floor dumbbell squats with a weight they can do to failure around the 20-rep range to understand that resistance training can give you all the cardio workout you need. Sprinkle 3 sets of those into your regular workout by doing a set at the beginning, middle and end and you'll be maxed out cardio wise.
 
wjk said:
I've had some issues with knees, surgery on one because of a ganglia cyst. I still do squats, and fairly heavy machine presses, but I put knee supports on when I start getting into the heavier weights. Do you have any thoughts regarding wearing knee supports while doing the pistols (without weight as I adjust to the balance issue)?

(You'll never believe how I first had a knee issue...I was squatting on the floor while repairing baseboard after a hurricane, and just stood up quickly. Man, did that hurt my knees! I was in my late 40's.) They didn't affect my ability to workout my quads, but they sure changed how it felt.
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Sorry, I can't offer any opinion on knee supports. I've only ever heard of patellar straps as being useful. You might want to look it up, but I've never used them so I can't vouch for them.

I just looked up the bamboo bench press since I never heard of it. Eh, I'll stick with what I know.

About your knee injury, I'm guessing that a lot of injuries happen outside the gym when we least expect them and for that very reason. I'm still dealing with a minor lower back issue from having pulled it in January of 2014 outside the gym.
 
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Baron said:
I completely agree with his findings. All one needs to do is a set of ass-to-floor dumbbell squats with a weight they can do to failure around the 20-rep range to understand that resistance training can give you all the cardio workout you need. Sprinkle 3 sets of those into your regular workout by doing a set at the beginning, middle and end and you'll be maxed out cardio wise.
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I've tried a 20-rep squat in the past, where the last rep is just possible to complete. It takes the starch right out of you! I don't do them, but I can't disagree with your conclusion.

Just curious. Do those 3 sets cover your leg workout that day? I should hope so.
 
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wjk said:
I'm going to try and locate the Genesis bread this weekend. Definitely want to give it a try. I think I'll try the almond butter, too
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My wife called and said they have it, but they want almost 7 bucks. No problem, though. I need other stuff, and with the purchase of $50, get a $10 off a $50 gas card for my local gas station. I'll let you know how I like it Sun or Mon. Have a great weekend all.
 
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