It's best to stay strict with the routine until you can gauge where you're at. Start light for warm up and add weight every week as long as you can maintain form.
At first I wouldn't suggest making changes to the program, follow it exactly. Over time you may want to makes some slight changes or add additional exercises but generally speaking SL will be enough.
Perhaps I'm missing something here.
Hitting the weights 3X day ? ! ? !
Why ? Could you elaborate a bit as you you're opting to do your training that way ? Or was this day just a " one off " ?
Cause quite frankly, whether your primary goal is to get stronger or build muscle or just to improve your general muscular conditioning overall, I can see no reason why any average gym rat would have to train more than 45 minutes - 60 minutes per session once a day.
That's not entirely true...steady state cardio has the potential to be equally as effective in terms of maintaining muscle and burning fat IMO.
I'd take a different approach....but that's just me.
I'd either do a full body workout ( about an hour long ) once a day, 3 days a week on non-consective days or do 4 day split of some sort where, for example, you do upper body MON & THURS and do lower body TUES & FRI.
ya i didnt/dont know what i was doing.. didnt seem like i was doing much so i did it 3 times a day every other day..
today i jog 10 miles (very tempted to do another 5+ miles but trying to resist) and going to do ab work out 2night then doing the strong lifts 2marro then next day jog and abs again..
Do i really need to take the weekends off? i feel so lazy if i dont run now.. even the days i lift i feel the need to run/jog.. I mean are you really suppose to just laydown all day the next day and do nothing? seems impossible. jogging only makes me sweat really dont get tired.. today i did try the hard run for 20 seconds then 2 mins regular then 20 seconds hard then 2 mins regular.. (think thats what the guy said i will double check now haha)
wheresmybacon
Diamond Member
- Sep 10, 2004
- 3,899
- 1
- 76
With weights, high volume is not necessarily better. In fact, as a newbie, you're risking injury that could put you out of the gym for weeks or months if you deviate from the program and add a bunch of extra crap.
When you lift weights, you're putting stress on your muscles. Your body says, "Whoa! That was tough. We need more muscle fibers. Lets use protein and make some." If you're eating enough protein, your body takes the time when you're resting to build more muscle fibers that will make the work you previously did easier. If you don't rest, your body can't repair. When it can't repair, it can't build those damaged fibers back up and inevitably you're going to get injured.
So to answer your question, no, don't do anything in terms of strength training other than what the SL programs perscribes. If you've read the site, Mehdi is pretty clear on this.
Since it sounds like you're set on continuing a pretty strenuous cardio routine, I'd suggest listening to your body pretty carefully going forward. If you're not getting stronger after a couple weeks, I'd consider backing off on the cardio. Long distance running and powerlifting couldn't be more diametrically opposed.
No arguments from me, if someone would rather run this way then so be it.
And in training myself Ive also done HST (full body 3 days a week) and DC training. They all work. The main thing is what you eat. For the Op though I have him doing mostly all compound movements with the focus on running and losing weight. The current goal is not gaining mass. Although you could still use that template for gaining mass. I did. But like I said I was eating a lot and not running...and re-reading the post I also have the OP doing high reps. If I was bulking the reps would be no more than 8. Still four sets but just changed to 8/6/4/2 and a burnout. So maybe that caused some confusion in some peoples interpretation of the routine, which made them think it sucksI'd take a different approach....but that's just me.
I'd either do a full body workout ( about an hour long ) once a day, 3 days a week on non-consective days or do 4 day split of some sort where, for example, you do upper body MON & THURS and do lower body TUES & FRI.
OP: To be more specific about the routine I posted if you are able to do all the reps for that set you need to up the weight next time. You also need to have a slow and controlled negative portion of the movement(maybe 3 sec). For example in the chest press the negative part of the movement would be the downward part. While for back exercises the negative part would be when your arms are extending.
I also dont place much emphasis on whethor or not im sore the next day. I dont think that thats a great indication. When bulking im looking at whether my strength is increasing or if the weight scale is increasing. My thought is that with all the running your doing your body will not be making any strength gains (or very very minimal since your just beginning) and probably wont be making any weight gains eithor. But you will shed off the extra fat and and then be ready for putting on the muscle.
Killster, are you really running for 80min+ every day (slow jog is at best 8min / mile * 10 miles)? I ask because you're a bit overweight and while it's not inconceivable, it's just a lot of volume for someone not in shape and you're story wasn't the most consistent. I'm just wondering if you truly know how to estimate distance, you may want to try mapping some of your routes online at places like http://www.runningmap.com/ or even google maps.
lol i do about 9 miles a hour.. and its on a treadmill infront the big screen tv. not like im running up hills on teh concrete, Im cutting back on the days i lift tho will only do 3 miles today and lift and then around 7 or 8 miles (trying hard to cut back the miles i want to do 15) and abripper 2marro. who said im not in shape? i have a little belly but thats it.. i was at 204 when i weigh my self yesterday.. Im wondering what "story" you may be talking about that is inconsistent? since jan i been doing 8-15 miles a day and just cut back when started lifting..
Inconsistencies:
I guess you might just be saying that you run 10, take a break then run some more but your first post sounded like you're training for a marathon (and the runs aren't taxing so you've been doing this awhile), then you're saying that you're weak undertrained and don't run more than 10 miles...
If you're in shape enough to do what you're doing, you can probably keep doing it provided you have enough time. I like 2 days off per week (Wed/Sun) but that's just because while I can go 6 or 7 days a week I have noticeably more power after an off-day and that makes a huge difference in my sports (and this is also why I lift).
I run more than 10 miles but read your not suppose to run more than 10 miles at once so i dont anymore most ill do in row is 11 (now that i know this) also that was my old routine when i wrote this thread run everyday 10+ miles but now on lifting days i dont run as much. Just like i used to lift three times a day before i found out..
i really dont have any more questions. and no im not training for a marathon just trying to shed pounds. I am weak but even the weakest person can run 15 miles doesnt take much muscle.
i really dont have any more questions. and no im not training for a marathon just trying to shed pounds. I am weak but even the weakest person can run 15 miles doesnt take much muscle.
SociallyChallenged
Elite
- Mar 22, 2002
- 10,483
- 32
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And in training myself Ive also done HST (full body 3 days a week) and DC training. They all work. The main thing is what you eat. For the Op though I have him doing mostly all compound movements with the focus on running and losing weight. The current goal is not gaining mass. Although you could still use that template for gaining mass. I did. But like I said I was eating a lot and not running...and re-reading the post I also have the OP doing high reps. If I was bulking the reps would be no more than 8. Still four sets but just changed to 8/6/4/2 and a burnout. So maybe that caused some confusion in some peoples interpretation of the routine, which made them think it sucks
OP: To be more specific about the routine I posted if you are able to do all the reps for that set you need to up the weight next time. You also need to have a slow and controlled negative portion of the movement(maybe 3 sec). For example in the chest press the negative part of the movement would be the downward part. While for back exercises the negative part would be when your arms are extending.
I also dont place much emphasis on whethor or not im sore the next day. I dont think that thats a great indication. When bulking im looking at whether my strength is increasing or if the weight scale is increasing. My thought is that with all the running your doing your body will not be making any strength gains (or very very minimal since your just beginning) and probably wont be making any weight gains eithor. But you will shed off the extra fat and and then be ready for putting on the muscle.
A burnout, either way, is a terrible idea. Especially because he's losing weight, you want to avoid catabolism of the muscle and promote its maintenance. Doing a burnout does the exact opposite - it inhibits enzymes that maintain muscle mass and it promotes breakdown of all mass. Lift the same way, whether you want to gain weight or lose weight. The program you suggested is still not very good. A 3x5 minimizes oxidative processes, thereby promoting muscle maintenance. The caloric deficit promotes catabolism, but not within the musculature due to the enzymatic processes at work. It also trains form-work, which is extremely important for novices.
SociallyChallenged
Elite
- Mar 22, 2002
- 10,483
- 32
- 81
That's a really arbitrary number and it's completely untrue. If you want to run more than 10mi, that's fine. You just need to make sure you're hydrating, supplementing sodium, and taking in calories every 30min after you're 45min-1hour into your run. Honestly though, running that high of mileage is really pointless unless you're training for something.
And what are you smoking? Very few people can run 15mi. It's not a matter of muscle mass, it's a matter of oxidative ability, cardiac potential, form efficiency, etc. You seem to be gifted in endurance work, if you think that. As for me, I'm naturally explosive and have never, ever run 15mi in my life.
well its not that you cant run 15 miles its that you dont want to, im sure you can. Get in front the big screen and just dont pay attention the miles fly by. And ya im not going to sit there and eat and drink during a run maybe a quick drink but thats is so i stick to the 10 miles or less at a time. Sounds good to me
eits
Lifer
your muscles need time to recover, or you'll cause some scarring within the muscles and tendons. rest a couple days a week.
You're 208 lbs. and 6'3".
" to shed pounds " - What target weight are you shooting for ? And by when ?
How many minutes of cardio in total do you do...in a week ?
How many minutes of weight training in total do you do...in a week ?
How many calories you you typically consume a day ?
ill start keeping track i am 205 pounds atm and 6'3"
Seems like the weight lifting takes about umm 25 mins? just cuz it takes alot of time to switch the weights out.. damn 5x5 aint much.. going to do them right now ill check how long.. run for about hour and then do ab ripper for 15 mins, sometimes ill do a work out video too that day for another 30-40 mins depends.. but now on lifting days dont do much except lift (resisting running today went to the gun range and ran a little up the mountain to the target but prob was only 1mile)
so every other week since some days its 4 days and some its 3 if do it every other.. would be about 1.2 hours every other day. and 25 mins lifting every other day
target weight.. dont really care about weight but would be nice to have a 6 pack.. so im thinking about 195 pounds (prob will show with 10 more pounds gone? no idea)
As far as how many calories i eat damn it depends. Eat bowl cereal (frosted shredded wheat usually) for breakfast and banana, then lunch is tunafish sandwich or crab sandwich and cup milk and dinner varies, from broccoli beef to beans and rice, chicken and steak, pasta really dont count calories just try not to eat junk food and only drink milk water and crystal lite. For snack i eat apples and carrots, at night i get the munchies so eat a bunch of carrots. Right now my stomach feels big but just ate big tunafish sandwich (small can ((guess its two servings)) on whole wheat with hot sauce and mustard)
Seems like the weight lifting takes about umm 25 mins? just cuz it takes alot of time to switch the weights out.. damn 5x5 aint much.. going to do them right now ill check how long.. run for about hour and then do ab ripper for 15 mins, sometimes ill do a work out video too that day for another 30-40 mins depends.. but now on lifting days dont do much except lift (resisting running today went to the gun range and ran a little up the mountain to the target but prob was only 1mile)
so every other week since some days its 4 days and some its 3 if do it every other.. would be about 1.2 hours every other day. and 25 mins lifting every other day
target weight.. dont really care about weight but would be nice to have a 6 pack.. so im thinking about 195 pounds (prob will show with 10 more pounds gone? no idea)
As far as how many calories i eat damn it depends. Eat bowl cereal (frosted shredded wheat usually) for breakfast and banana, then lunch is tunafish sandwich or crab sandwich and cup milk and dinner varies, from broccoli beef to beans and rice, chicken and steak, pasta really dont count calories just try not to eat junk food and only drink milk water and crystal lite. For snack i eat apples and carrots, at night i get the munchies so eat a bunch of carrots. Right now my stomach feels big but just ate big tunafish sandwich (small can ((guess its two servings)) on whole wheat with hot sauce and mustard)
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