LOL, get a partner and have then count for you hahaa.
Yeah, it requires a good couple of songs in a row on the ipod and closing your eyes and just counting.
By about 200, your calves are burning so damn much if you don't just concentrate on counting you won't make it.
And I'm not talking about perfect raises here either, this is a quick, dynamic type of a thing. 500 should take you about a second a piece, so about 8 minutes or so.
Another good one, which isn't a secret to anyone, but leave the weights alone and hit the track. Do walking lunges for as long as you can and then set a distance for your next workout based on that. Big, huge strides too.
common muscular weaknesses...
http://www.exrx.net/Kinesiology/Weaknesses.html
Yeah, so I have decided to get back into serious weight lifting again, but for strength, eff bulking up/definition. So, I checked out exrx.net and that's an excellent site, but I was wondering if JGW, Barb, Dirt, could give me some exercises to increase strength, overall body strength etc....
i'd say...
1) squats (below parallel)
2) power cleans
3) overhead squat
4) dead lifts
5) straight back dead lifts
6) incline w/dumbbells & barbell
7) military press w/ dumbbells & barbell
8) bench w/dumbbells & barbell
9) pull-ups
10) rows
....you could do stuff like the snatch and clean & jerk, but i'd focus on those 10 exercises if you want to improve your overall strength.
some of my favorite core work, outside of the lifts above, is...
1) weighted knee ups
2) wood chops (i think Barbarian loves these)
3) roman chair (straight leg raise)
4) core test (my favorite ever) http://sportsmedicine.about.com/od/b.../core_test.htm
now in truth the above weight exercises will work your core enough, but i like to add a few more (as shown).
Is it recommended to do this:
3 days a week intense full body workouts. I'm talking working out my arms, shoulders, back, chest, lower body, running, abs, the whole enchilida. Then on my 4 off days: 3 days rest and 1 day of just doing pushups, situps, and pull ups(this would be my light workout). So 3 days of heavy training, then 1 day of light, with 3 days of rest. That sounds like a distributed schedule.
well, you just said you want to increase your overall strength...so no. i'd do:
(1)
squats
bench (dumbbell one week barbell another)
overhead squats
military press
straight back dead lifts
(2)
pull-ups
rows
reverse flyes
weighted knee-ups
core test
run
(3)
power cleans
shoulder flyes
good mornings
push-ups
hamstring ball
(4)
run
(5)
squats
incline (dumbbell one week barbell another)
overhead squat
db military
straight back straight leg dead lift
(6)
pull-ups
rows
reverse flyes
wood chops
roman chair
(7)
run
...i just made this up, but i think it will work. as for dead lift, i only do it once every 2 weeks, so mix it in as necessary.
Check this out:
http://www.geocities.com/elitemadcow...Linear_5x5.htm
It's a popular version of Bill Starr's 5 x 5 program. Three days a week, heavy lifting, and its the best strength program around IMO. Works for everybody as long as they have a working knowledge of the core lifts (deadlifts, squats, bench, overhead press, and rows). All of the exercises are compound exercises which improve functional strength and overall body power. It's a legit program.
While you might not care about bulking up, make sure that you don't neglect nutrition. You have to keep the proper amount of calories and protein coming in if you want to maintain your results. Also make sure you're taking a multivitamin so you can get the best results that your body has to offer.
Some dude that won all sorts of Mr Colorado stuff once told me that it's 80% nutrition and 20% training.
That is a correct statement. All the training in the world won't help if you don't eat right and drinking fresh juice is a great way to start.
JGW and Dirt pretty much summed it up. I guess the only thing I could add to this is to remember to keep every workout high in intensity. If you do indeed follow 5x5 program(which is very good) you should be lifting at about 90% max weight. Also, rest between reps should be kept to around 90 seconds. As for calorie consumption, eat everything that's not nailed to the floor(good calories of course). I like to take a whey protein shake right before I workout and one right after.
Are these the same as hanging leg raises?
This cannot be stressed enough. I don't know how many times I see people at the gym spending their entire workout on abs day in and day out. Quite comical actually.
yep, course people have different ways of doing them. i hold a dumbbell with my feet and pull my knees up.
I use the same technique for my weighted pull ups. My cheap ass needs to buy a pull-up/dip belt.
I used to fill a backpack with weights and do pull-ups from my doorway. I was shocked about my improvement when I actually bought a bar.
eh, my gym has the belts, but i still use the foot-holding-dumbbell method. doesn't matter...save your money.
So I thought I was taking MY multivitamin, but I took an old one and it had been exipiredd since Feb 2007. I read that over time multivitamin supplements lose their potency and if they are expired, discard them. Are there any side effect? It tasted funny when I took it, that's why I double checked the exp. date.
expired = less effective
I tried to do the 5x5 program for Squats and I did 135lbs 5 times and I raised it up to 185 and did it 5 times and I was gonna go to 205, but then after the 185, I experienced really bad pain in my hamstrings. Anybody know why? Is it because I haven't done Squats in 2 years or are my hamstrings really undelevoped? Do dead lifts help one's squats (hamstring wise). I ended up having to do leg presses and leg extensions, and calf raises and had to end my work out short, I was too tired (I only had the energy to run for 4 minutes). Also, any other exercises for hamstrings to help my squat? I don't wanna do leg curls, they seem to girly.
It's obviously the fact that you haven't done squats in two years. Also, remember to stretch (alot) before, during and after sets. Since it has been a while since you did squats, concentrate on form rather than piling on weight. At this stage of lifting you are gonna get results really quickly so you don't need to pack on much weight yet. Try sticking to 135 with a real nice dip(or as Dirt likes to say "ass to grass") until you get comfortable with the motion. Try some straight leg deadlifts or goodmornings to target the hamstrings after you squat. Also, if and when you decide to deadlift, DO NOT do them the same day you squat. It's either one or the other in one day. I learned this the hard way.I tried to do the 5x5 program for Squats and I did 135lbs 5 times and I raised it up to 185 and did it 5 times and I was gonna go to 205, but then after the 185, I experienced really bad pain in my hamstrings. Anybody know why? Is it because I haven't done Squats in 2 years or are my hamstrings really undelevoped? Do dead lifts help one's squats (hamstring wise). I ended up having to do leg presses and leg extensions, and calf raises and had to end my work out short, I was too tired (I only had the energy to run for 4 minutes
I'm sure you fitness folks will get a kick out of my gym experience last Friday.
I went in with the intention of doing about an hour on the treadmill, varying speed and working on endurance at higher speeds. I vary my cardio workouts each week (1 hour 3x a week, working on various things each time; HIIT 2x a week for 20-30 minutes).
Then a trainer walks up to me and starts talking to me. This guy is new (or he's taken a month long vacation because I've never seen him before). He asked how long I planned to go and I told him about an hour.
He exclaimed that was far too long, I just needed to do about 20 minutes and then head over to the ellipticals and do 20 minutes there and then do some free weights. I just said, "Yeah, ok, thanks. But I'm set here for today."
And then he says, "Yeah, but you know that's too long. Cause see, what happens when you do too much cardio is that it will start burning muscle and it'll turn the muscle to fat." I just looked at him with a look of disbelief. He went on, "Yeah, I bet you didn't know that, did you? So it's important to break up your routine."
I finally found my voice and said, "Yes, well my BIL is a trainer and he's got me set up with a good program. I'm working on cardiac fitness today and it's my long day."
He got sort of angry then, and said, "Yeah, well I've been doing this 21 years, and I'm just trying to offer you some helpful pointers. And you need to change up your machines, because the treadmill is too hard on your knee joints. You really ought to switch the elliptical after 20 minutes, but do whatever you want."
I just smiled and said thanks and put my earphones back on. He walked around critiquing people the whole hour I was there and yelling at people. I'm so glad we didn't do weights that night, because it was rude and annoying.
What a jerk.
SFIE's comment - "Yeah, that's why you see all those ing fat marathon runners, man."
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