Another Workout Thread (5 questions) Help me out - Page 5

surfinillini · #41 02-12-2007, 11:48 PM

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As far as spilt routines like you listed above, I feel like those are better for advanced lifters. For beginner/intermediate types I think we benefit more from the TBW plans.

You just can't overstate the effectiveness of things like squats/deads/cleans(&press.) Each of these excercises could be the building block for one day of a Mon/Wed/Fri lifting program. Do one of these each day and then add additional isolation excercises to the workout.

With the split up body part routines these fantastic lifts are often left out for fear of working the same part two days in a row.

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yea, I understand, but one thing I've always never liked doing is the bench. I feel the free-weights are much more effective. I do about 10 reps of 70lbs in each hand, 3 sets usually. I obviously want to increase this since my peak was doing 3 sets of 12 with 100lb free-weights a couple years ago...at that time I was able to bench 225 but I favored free-weights over bench.

Maybe on Friday I should do a routine of core basic exercises like you say...deadlift, squats (which I do on Tues), etc...

StaticShock · #42 02-12-2007, 11:53 PM

The bench press (as most people do it) is one of the most overrated and unproductive lifts there is. ("You lift weights? WHAT DO YOU BENCH?!?" Arggghhhh...) You're right right about free weights being more productive as well - DB bench (flat or inclined) is a great excercise. I do consider squats/deadlifts/cleans to be multiple muscle group free weight activities.

cardsharkk04 · #43 02-12-2007, 11:55 PM

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For the bike/run days your best bet would be getting outside and running intervals and hill repeats.

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What is the advantage of doing intervals and hills? I thought the point of the bike/running days was to get in solid cardiovascular workout. I remember doing those types of workouts when training for the 800, but its not a cardiovascular workout right?

StaticShock · #44 02-13-2007, 12:01 AM

Nice, a fellow 800 runner! After college I fell into a rut of going out and plodding around for six miles at the same pace everyday. Yeah it burned fat but it never got my heart beating and my lungs pumping like those gut-wrenching 800 workouts in school. I've mixed intervals and hills back into my routine and feel like I'm pushing harder and looking forward to workouts again. IMO it's solid cardiovascular work. When I get done after doing four miles of run a quarter/jog a quarter my heart feels like it's about to pop out of my chest.

cardsharkk04 · #45 02-13-2007, 12:12 AM

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Nice, a fellow 800 runner! After college I fell into a rut of going out and plodding around for six miles at the same pace everyday. Yeah it burned fat but it never got my heart beating and my lungs pumping like those gut-wrenching 800 workouts in school. I've mixed intervals and hills back into my routine and feel like I'm pushing harder and looking forward to workouts again. IMO it's solid cardiovascular work. When I get done after doing four miles of run a quarter/jog a quarter my heart feels like it's about to pop out of my chest.

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Oh I agree with everything you are saying, the workouts are killer, but I believe the term for these kind of workouts is anaerobic exercise, where the body uses up oxygen faster than it can replenish it and gets the energy from glucose instead of fat. Where as cardiovascular exercise is like an extended run at 50-60% of your max heart rate. I'm just not sure what the pros and cons are to each type of workout.

BTW what kind of 800 time did you used to run?

StaticShock · #46 02-13-2007, 12:21 AM

You're right, the longer steady running would be better for straight fat burning... I just hate to prescribe that because it can be pretty damn boring. Maybe a better solution would have been for me to recommend an alternating program of interval workouts with longer, steady runs on other days. Variety baby, keep it interesting with variety.

1:51.71 in college three or four years ago. One of those races where everything felt right.

Bow about you CS? If you ran like you poker then you should have been about a 1:45 yes?

cardsharkk04 · #47 02-13-2007, 12:58 AM

Nice. I got down to 1:56 senior year in high school, which was good enough to go down state, but thats about it. I'm scared to think about what I would run now after 3 years of heavy drinking and being pretty lazy. But nothing says fun like sprinting for 2 minutes, haha.

PoppinFresh · #48 02-13-2007, 01:45 AM

cardsharkk,

I think you are confusing cardiovascular and aerobic workouts. The interval workouts are anaerobic, distance workouts aerobic, but both are cardio workouts

cardsharkk04 · #49 02-13-2007, 01:52 AM

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cardsharkk,

I think you are confusing cardiovascular and aerobic workouts. The interval workouts are anaerobic, distance workouts aerobic, but both are cardio workouts

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Damnit, I knew I shouldn't have said anything. [img]/images/graemlins/smirk.gif[/img]

theblackkeys · #50 02-13-2007, 03:55 AM

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Surf,

It's much better (and easier) to bulk up now, then cut later.

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This is incorrect. A lot of stuff in this thread is wrong. Quids is right. OOT is the last place to look on the internet for health/workout/gym advice, read a few books, talk to a few specialists, browse some gym enthusiast websites, ask a few 5 year olds, in short, do anything other than ask oot, you are going to get 100 different opinions and 101 wrong answers.

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I'd just like to add that as a relative newbie, the book Starting Strength (by Mark Rippetoe) has helped me improve my squatting form, which is very important. The book is easy to read, but is still very detailed. There are lots of tips I would have never thought of. When I was doing squats wrong, my lower back felt slightly out of whack afterwards. Now it doesn't, unless of course my form degrades.