In strength training there are three main levels of achievable goals. A: Build Endurance, B: Gain Strength, C: Hypertrophy (muscle growth)
While some of these can be intertwined into your workouts, its nice to choose one of these as your main goal.
For Example lets say I want to get stronger.
The first thing you want to do is test your one rep max for all core lifts (bench,squat,power clean, deadlift, etc). Then for your core lifts you want to do about 4-5 sets and no more than 6 reps/set at 85% of your 1 RM.
An example workout plan could be: 1x6 @ 85%; 2x4 @ 90%; 2x2 @ 95%. The goal would be to increase your weight 5-10 lbs every week so you would constantly increase your workload. Rest 3-5 minutes between each set.
Hypertrophy (muscle growth) is a great compliment to getting stronger. Hypertrophy is working 2-4 sets with a max of 12 reps/set between 65%-85% of your 1RM. You can do these on core lifts and on secondary exercises (bicep curls,leg curls,cable crossover, flies, etc).
An example workout plan could be: 1x12 @ 65%; 1X10 @ 75%; 1X8 @ 80%. Rest time is cut down to about 30-90 seconds between each set.
Building muscle endurance is a great compliment to long-distant runners, swimmers, bikers, etc. Muscular Endurance is working 2-3 sets with >12 reps/set below 67% of your 1RM.
An example workout would be 2x 15 @ 55% with rest under 30 seconds.
Sorry for the lack of posting this week. Time is hard to come by these days ;).
I'm out
Friday, July 25, 2008
Thursday, July 17, 2008
To Carb or Not to Carb
Over the past several months I have lost almost 40 lbs and lowered my body fat percentage by at least 7%. As I mentioned in Mr. Consistency my diet hasn't exactly been high carb. I have eaten a lot of protein and up until now it has paid off.
So what's the problem?
Recently my workouts have flopped in the gym. I have very little energy and I have not been getting the "pump" I normally achieve. Not to mention my strength has dropped significantly in the last two weeks.
Typically I would expect to see a decrease in strength as far as "raw weight" numbers go. (For example, say I bench press 350 lbs at 290lbs and someone who weighs 250lbs benches 320. While I can bench more raw weight than the 250lber, the 250lber is stronger as far as body weight to strength ratio goes. )
Two weeks ago I was still feeling very strong as far as my BW to strength goes... however that was two weeks ago. My strength has since dropped significantly in two weeks and I haven't changed anything with my workout, diet, or resting.
This left me scratching my head and while I still haven't 100% solved the problem, I think I have at least identified it. I think my Mr. Consistency has finally caught up with me and my body is beyond adapted to my eating habits. I frequently mix up my workouts, but I have neglected changing my eating habits.
For the past six months, I have done a relatively good job of burning fat and preserving hard earned muscle. I failed to realize that the decrease in my strength wasn't because I wasn't working out hard enough, but because I had pretty much limited my body's source of fuel (carbs). Limiting my carbo energy tank and having lowered my body fat percentage my body went searching for the next place to make energy. It just so happened to be that it took from my muscles... my hard earned muscles. Muscles I spent years in the gym working to achieve are being used as fuel to foster my workouts.... and while they haven't noticeably withered away.. they have noticeably lost strength.
So I picked up a good book from the Human Kinetics publishers and started brushing up on my nutrition. They brought me back to such a simple solution that FITNESS AMERICA doesn't want you to believe.
Higher energy workouts produce bigger muscle and strength gains!
It makes complete sense, sure protein repairs muscles but it doesn't provide hardly any energy to complete a workout. Carbohydrates are the body's most readily available source of energy and if eaten properly can give you the fuel to supercharge your workouts.
If you choose smart carbs such as whole grains, fruits, and vegetables you will have more energy to work harder in the gym without worry about gaining fat....(For long term benefit stay away from simple carbs such as: sugar, white grains, sodas, candy, etc.)
If you sustain the energy to work harder in the gym, pump out more reps, lift more weight-- then your muscles will reward you with strength and growth. Remember protein does not make muscle grow, it repairs muscle faster so it can grow. It does not provide ample energy and if your workouts are lackluster--- it doesn't matter how much protein you drink-- your not working your muscles hard enough to grow or gain strength.
It's amazing how a peer-reviewed nutrition text book can show you so much more than MUSCLE MEATHEAD MAGS. Sure those guys tell you to take all the protein in the world, they don't have to worry about carbs for fuel-- they have anabolic steroids!!!
I'm out
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Now playing: Alice In Chains - Brother
via FoxyTunes
Saturday, July 12, 2008
Staying on Path--- Benefits of Training with a Workout Partner
Source: Flickr-milkshakepants
So you've been hitting the gym pretty hard for about two weeks now and you're starting to get burnt out. If all other motivation techniques fail, try finding a workout partner who will hold you accountable.
So where do I find one?
Chances are you have at least one friend who somewhat enjoys doing the same things you do. Hopefully one of them is getting in shape, or working out...Try to put together a schedule where ya'll can both workout at the same time.
What if I don't have a friend like that or we pay memberships to different gyms?
Don't worry--- there has to be at least one individual in your gym that is seeking the same goals you are. Chances are if you keep any kind of routine schedule, you will start to see the same people in the gym at that time. This is where you have to overcome your fear of talking to strangers and gradually build a talking relationship.
For example: I usually workout about 6pm and notice that the same people are usually in there everyday at the same time I am. If you have been going to the gym for several weeks, people will start to become familiar to you and visa-versa. Even if you haven't ever talked to the person before, you already some sense of familiarity.
Start with a simple "hey" everyday, then you can progress to small talk,then simple conversation. Before you know it you have made friends! Since you are already in the gym the simple conversation would be to talk about working out. JUST DON'T BECOME A LEACH!
Find common goals and ask them, "Hey if you don't mind do you care if I workout with you today?"
Bam, Now you have a workout partner! It's as simple as that.
Top 3 reasons you should have a workout partner
1. Motivation---Competition--- Whether you know it or not, it's human nature to try to prove yourself. You'll work twice as hard trying to keep up or outwork your partner than just lifting alone. I always seem to have more adrenaline when I have a workout partner!
2. Dependability- Sometimes you don't feel like going to the gym--- but knowing that someone is there waiting ---will get your butt in there!
3. Safety- You can always attempt heavier weights when you have a partner there to spot you. Lifting heavier weights builds more muscle mass--- so therefore having a partner makes you stronger--LOL not quite-- but it does help!
P.S. Unless you absolutely know you can get the weight yourself, I don't recommend training heavy alone.
I'm out---
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Now playing: Stone Temple Pilots - Big Empty
via FoxyTunes
Wednesday, July 9, 2008
When a Calorie is not "Just" a Calorie...
The golden rule of calorie control is --" If you consume more than you burn-- you gain weight; If you burn more than you consume-- you lose weight"
Hypothetically, a person could consume 2500 cals of pure junk food, burn 3000 calories and lose 1-2 lbs per week. On the other hand, a health-nut could consume 2500 calories of the purest healthiest foods ever made and only burn 2000 cals and gain 1-2 lbs per week.
----So if this is true why would a person want to eat healthy???
Refer to my post-- sand in the tank. Following the golden rule helps regulate your weight, eating healthy regulates your life. You have to make sure you apply both if you want to achieve your weight/fitness goals. After all, you could follow the junk food/exercise diet lose weight, look great, and still be at high risk for health problems. So why not do it the correct way and minimize your risk for future health problems?
Fuel for your body
Fighting the diet battle is mainly mental. The sooner you start thinking of food as fuel instead of satisfaction, the sooner you will be able to easily control your eating habits. From now on, think about your body as new car, computer, house,investment... (just something you admire and want to take care of). Like I said in an earlier post--- you wouldn't fill your dream car with water-based gasoline, you wouldn't intentionally install viruses on your computer, you wouldn't build your dream house with rotten lumber, you wouldn't intentionally invest in a stock that will crash in 5 years--- so why would you do that to your body? It's the only one you have, better make it the best it can be!!!
Ask yourself these three simple questions before eating anything and it will help control your eating habits!
----------------
Now playing: Cold (Metal) - Just Got Wicked
via FoxyTunes
Hypothetically, a person could consume 2500 cals of pure junk food, burn 3000 calories and lose 1-2 lbs per week. On the other hand, a health-nut could consume 2500 calories of the purest healthiest foods ever made and only burn 2000 cals and gain 1-2 lbs per week.
----So if this is true why would a person want to eat healthy???
Refer to my post-- sand in the tank. Following the golden rule helps regulate your weight, eating healthy regulates your life. You have to make sure you apply both if you want to achieve your weight/fitness goals. After all, you could follow the junk food/exercise diet lose weight, look great, and still be at high risk for health problems. So why not do it the correct way and minimize your risk for future health problems?
Fuel for your body
Fighting the diet battle is mainly mental. The sooner you start thinking of food as fuel instead of satisfaction, the sooner you will be able to easily control your eating habits. From now on, think about your body as new car, computer, house,investment... (just something you admire and want to take care of). Like I said in an earlier post--- you wouldn't fill your dream car with water-based gasoline, you wouldn't intentionally install viruses on your computer, you wouldn't build your dream house with rotten lumber, you wouldn't intentionally invest in a stock that will crash in 5 years--- so why would you do that to your body? It's the only one you have, better make it the best it can be!!!
Ask yourself these three simple questions before eating anything and it will help control your eating habits!
- How long will this food satisfy my craving?
- Will it provide energy or is it empty calories?
- Is it worth it?
- -- Snacking on junk food is okay in moderation. Just remember it requires sacrifice! Sacrificing --by having to spend extra time in the gym or cutting back other calories to maintain you daily allowance!
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Now playing: Cold (Metal) - Just Got Wicked
via FoxyTunes
Monday, July 7, 2008
2-a-Days= 8 Week Success Story Part 3
Setting up a plan that is right for you:
Evaluation:
Before even thinking about starting a 2-a-day program, you should evaluate your fitness level. If you have been sitting on the couch the past year drinking sodas and eating moon pies then starting out hardcore might just send you to the hospital and definitely never back to the gym.
How do I evaluate my fitness level?
The best way I can think of is to go to a gym and determine your one rep maxes and endurance levels. A one-rep max is the maximum amount of weight you can lift for one rep for any lift. After that, determine your endurance levels by choosing a weight you can do 10 times without going into cardiac arrest--- j/k (without overstraining).
Knowing these should give you a ballpark estimate for how to set up rep schemes and what weight to use.
Starting Out:
Like I mentioned in one of my earlier posts, take baby steps. Set realistic goals, take before photos, and determine the duration of your 2-a-days ( I recommend between 8-12 weeks to really see improvement.) If you are not a fitness buff, hit the gym slow. Maybe do two main exercises/per body part with lighter weight until your muscles adapt to the training. [If you haven't been training don't think that you can initially Superman it in the gym--- you will be extremely sore if you do. Muscle soreness isn't a good excuse to call in for work!]
Start out with two- 35 minute workouts and gradually increase exercises until your workouts are about 1 hour to 1 hour 15 mins. Never exceed these times.
Accepting Setbacks:
Let's face it--- some days you will be tired, sick, or busy and won't be able to do a two-a-day. This is completely fine. Either make it up on another day or squeeze it in with another lift day-- just don't ever work the same muscle groups on consecutive days. Recognize when your body is telling you to rest and do so--- lack of energy, no-desire to go to the gym, extreme continuous muscle soreness.
Personalization:
Before starting two-a-days, look at your schedule to see if you can even fulfill the time demands. --Once in the morning before work, once in the afternoon after work.
Decide how much time you actually have to give-- One hour (2 x 30 mins); Two hours (2 x 1 hour).
Decide how many days per week is actually possible to lift--- (strive for at least 4, but 3 can be achievable if modified).
The key to 2-a-days is to plan ahead and stick to a REALISTIC SCHEDULE!! Don't plan for 6 days, 1.5 hour workouts if you know you can't achieve it. You will set yourself up for failure and quit the plan.
Try to hit each muscle group at least 2 times per week --- 3 for serious lifters.
Look back at my earlier 2-a-day post to see how I separated the muscle groups.
Performing:
Strive to get in and out of the gym as fast as possible. Which means work fast and efficient. Don't waste time talking about pointless things. Put on your ipod and stick to the plan. This will become habit and build up your endurance the faster you move from lift to lift. Try supersetting lifts. For example-- 1 set of bench press with 1 set of push-ups, etc.
Motivation:
8-12 weeks is a long time to be hitting the gym twice a day. Reward yourself with days off, take pictures and compare them with the before pics. Hang a picture of what you want your body to be at the end and look at it everyday or pin-up a picture of what you were--- to see how far you have come and where you don't want to go back to. There are many ways to motivate-- just be sure to do so or you will become tired and quit the plan.
Closing Thoughts:
Remember, 2-a-days are not for everyone. They take discipline, desire, and motivation to make it through. Everyone will achieve gains differently, but the main part to take away is that you will achieve what you are willing to work to achieve. Be smart, train smart, and REMEMBER to eat a healthy nutritious diet.... otherwise you won't maximize your results. Do keep in mind that you are working out more and will require more calories for energy. Just don't overdo it!
I'm out--
Evaluation:
Before even thinking about starting a 2-a-day program, you should evaluate your fitness level. If you have been sitting on the couch the past year drinking sodas and eating moon pies then starting out hardcore might just send you to the hospital and definitely never back to the gym.
How do I evaluate my fitness level?
The best way I can think of is to go to a gym and determine your one rep maxes and endurance levels. A one-rep max is the maximum amount of weight you can lift for one rep for any lift. After that, determine your endurance levels by choosing a weight you can do 10 times without going into cardiac arrest--- j/k (without overstraining).
Knowing these should give you a ballpark estimate for how to set up rep schemes and what weight to use.
Starting Out:
Like I mentioned in one of my earlier posts, take baby steps. Set realistic goals, take before photos, and determine the duration of your 2-a-days ( I recommend between 8-12 weeks to really see improvement.) If you are not a fitness buff, hit the gym slow. Maybe do two main exercises/per body part with lighter weight until your muscles adapt to the training. [If you haven't been training don't think that you can initially Superman it in the gym--- you will be extremely sore if you do. Muscle soreness isn't a good excuse to call in for work!]
Start out with two- 35 minute workouts and gradually increase exercises until your workouts are about 1 hour to 1 hour 15 mins. Never exceed these times.
Accepting Setbacks:
Let's face it--- some days you will be tired, sick, or busy and won't be able to do a two-a-day. This is completely fine. Either make it up on another day or squeeze it in with another lift day-- just don't ever work the same muscle groups on consecutive days. Recognize when your body is telling you to rest and do so--- lack of energy, no-desire to go to the gym, extreme continuous muscle soreness.
Personalization:
Before starting two-a-days, look at your schedule to see if you can even fulfill the time demands. --Once in the morning before work, once in the afternoon after work.
Decide how much time you actually have to give-- One hour (2 x 30 mins); Two hours (2 x 1 hour).
Decide how many days per week is actually possible to lift--- (strive for at least 4, but 3 can be achievable if modified).
The key to 2-a-days is to plan ahead and stick to a REALISTIC SCHEDULE!! Don't plan for 6 days, 1.5 hour workouts if you know you can't achieve it. You will set yourself up for failure and quit the plan.
Try to hit each muscle group at least 2 times per week --- 3 for serious lifters.
Look back at my earlier 2-a-day post to see how I separated the muscle groups.
Performing:
Strive to get in and out of the gym as fast as possible. Which means work fast and efficient. Don't waste time talking about pointless things. Put on your ipod and stick to the plan. This will become habit and build up your endurance the faster you move from lift to lift. Try supersetting lifts. For example-- 1 set of bench press with 1 set of push-ups, etc.
Motivation:
8-12 weeks is a long time to be hitting the gym twice a day. Reward yourself with days off, take pictures and compare them with the before pics. Hang a picture of what you want your body to be at the end and look at it everyday or pin-up a picture of what you were--- to see how far you have come and where you don't want to go back to. There are many ways to motivate-- just be sure to do so or you will become tired and quit the plan.
Closing Thoughts:
Remember, 2-a-days are not for everyone. They take discipline, desire, and motivation to make it through. Everyone will achieve gains differently, but the main part to take away is that you will achieve what you are willing to work to achieve. Be smart, train smart, and REMEMBER to eat a healthy nutritious diet.... otherwise you won't maximize your results. Do keep in mind that you are working out more and will require more calories for energy. Just don't overdo it!
I'm out--
Wednesday, July 2, 2008
Monday, Monday, Monday
Work has caught up with me and I'm taking a vacation--- Part III of 2-a-days will be posted on Monday. Have a great holiday weekend!
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Now playing: Weezer - The World Has Turned And Left Me Here
via FoxyTunes
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Now playing: Weezer - The World Has Turned And Left Me Here
via FoxyTunes
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