how much longer after you hit your fat burning heart rate will your body start burning down muscle… i try to run for an hour (HIIT) on days i don’t weight train, but i don’t want it to jeopordize my muscle gain… especially since i usually run in the morning before eating breakfast… they recommend 30-40 mins, but sometimes i feel like i can go a little longer… i want to get the most fat/calorie burning out of a session without burning muscle
can anyone recommend some exercises for the posterior delts that don’t require cable weights or the pull up bar? preferably dum/barbells
An hour of HIIT cardio is WAY too much. ESPECIALLY in the morning on an empty stomach. HIIT cardio is intense and somewhat anaerobic. When blood sugar crashes (just like when lifting weights) you are burning muscle. HIIT cardio is great for it’s metabolic boosting effects, not really calories burned. Keep the time down to IMHO 20 min tops…if it is becoming easy, find ways to make it more intense…not longer. (longer and/or faster sprints, less jogging, no walking etc)
Exercises for the posterior delts…generally any type of pulling movement will at least activate the posterior delts.
HIIT cuts up faster than low intensity walking of an hour and a half? I burn a little more than 500 calories ( According to the machine) per cardio session.
Magnus: Need your opinion… I’ve been training since beginning of september… I was consistent with working out and eating was pretty clean,except on weekends i would get drunk once a week and eat pretty much a large pizza to my face… anyways…before i was 166 @ 17% now i’m at 165 12% body fat… So i’ve lost 8.6 lbs of fat, gained about 6.6 lbs of muscle. 2 lbs of muscle each month? (I did take a week off which included tons of drinking and eating junk…) Hmmm… not that great… Well, I think it’s because I was eating sub maintenance calories, possibly? Either way… Am I supposed to be sore the next day after work outs? because I never am… SOMETIMES in certain areas because I work them pretty tough. Because i’ve been readng on t-nation a LOT about the splits vs total body routines… and i’m seeing even romie suggests splits… and a lot of people respond better to splits. I was reading on t-nation how people that don’t respond well to splits is because they don’t push themselves hard enough… i’m a pusher… I will scream on the top of my lungs and get everybody to stare me in the gym lifting my measly weights lol… so I think i can do that… your thoughts? however i’ve read also that if you want to add tons of muscle everywhere on your body… then that’s the best thing to do… (I want to have WAYYY more muscle.) However… My buddy suggested the best thing to do, is for 4 months do total body, then 4 months do splits, and switch it up? I think that would be the best solution considering then your body doesn’t get used to either or… your thoughts? And suggestion on a good split program?
Edit: what are your stats btw? Weight, deads, squats, bench, height? Picture would be sick.
Edit2: Thoughts on the ‘Anabolic Diet’ by Dr. DiPasquale?
I know this was for Magnus to answer but I will just give a little input. Firstly, the fullbody routine is something that most trainers seem to put beginners on. My trainer had me do it for my first 2month of training 3years ago and I did not enjoy it. That said, I made great gains. A novice tends to make gains on any routine. I personally use split routines and have been doing them for quite a while now. Also, I might get some heat for this, but I think “switching it up” is overrated. The only thing I tend to switch up is the rep/set scheme and/or my caloric intake. Furthermore, do not worry about not feeling sore. Soreness is lactic acid build up. I used Max-OT for several months which uses lower reps compared to most other routines. I never felt as sore compared to other routines but I GREW considerably. Chances are you are not a bodybuilder, so whatever you do just try to make sure you do a lot of compound movements and not waste time doing every isolation movement you can find. Finally, where ever possible, choose to include exercises where you move your body through space i.e. variants of dips, chin/pull ups etc and just strap on weights when they become easy.
Almost forgot “the Anabolic Diet”. It is not much different than the other high fat diets out there. I used something very similar and I made some very good gains. That said, it is not safe to have a high fat diet. I mean, it will be better if you stick to healthy fats like olive oil, walnuts etc. Unfortunately, this gets expensive quickly. Now you can take the cheap route and just eat anything that says “fat” but that would be a very poor decision healthy wise. IMO, there is no “right” ratio of macronutrients. But there are definitely some unsafe ones. My suggestion for you is to find out what works for you that is SAFE. I have used 60:40 carbs to protein (low fat) which worked great but I have also used 45:30:25 (protein:carbs:fats) which was also nice. So I guess you can mess around with this if you like. Good luck with the weight training and just try and be consistent.
EDIT: I can direct you to programs that have worked for me and/or friends in the past. That said, there is NO guarantee they will work for you, but just let me know (this goes for everyone else on the thread) if you would like them.
Yeah… well i’ve gained only about 7 lbs of muscle in three months? shouldn’t a novice be gaining more? My diet was pretty good for a beginner, creatine supplementation, pre-post work out shakes as well and such…
I actually am considering going into bodybuildnig actually… so yeah… help, now that you know that? I am consistent as hell on my diet and working out… just right now on the bus i was talking to this bitch and i pulled out my extra lean beef with broccoli and started eating it lol.
Considering i’ve only been working out for three months… I dunno if i should do Max-Ot yet. I was thinking a combination of Compound + Isolation would be the best idea?
My guess is that you are not eating enough. The only way you will put on muscle is with an excess of calories. I have a friend who made similar gains to your’s and he got frustrated and quit. Well I finally got him back at it over the summer with one major change… DIET. He consumes about 3000-3500 calories a day. Drinking a lot of milk also makes it easier to reach this goal. That said, I use 2500-3000 for myself. You need to consume MORE calories. It’s not just about eating a protein bar or lean beef etc. It’s about your entire day. Also, the reason I mentioned the bodybuilding thing is because most do A LOT of isolation moves. At your stage, I do not think many isolation moves is beneficial as compared to some mostly compound movements with isolation moves sprinkled in here and there. I know for a fact in my university’s gym 90% of the guys slave away doing every curl variation known to man. And then they will hop onto the latpulldown and call that a back workout. They do not grow and then they wonder why. If they focused more on the compounds like chin ups, rows, dealifts etc then sprinkled in the BB curl and preacher curl, the gains would dwarf the little to none they get.
Also, I see no problem with you starting Max-OT. My friend is on it and at this rate I fear he will get bigger than me:sad:. However, I was only stating the difference with the soreness and muscle growth. I also hope you do deadlifts. I neglected this exercise for two years and within the last year I have grown more than ever once I started doing them consistently and this also includes arm size.
That’s the link for MAX-OT if you want to at least download and read it. It does contain isolation movements but neglects what some would call “shaping” exercises like chest flyes etc. Currently I am following MUSCLENOW program that another friend purchased. I am trying to evaluate this program myself. I would also like to leave a little note about creatine. I used it when I now started and I liked it. That said, there has not been enough research on excess usage so if you are going to use it be wary of this. Creatine causes your muscles to retain extra water. Your organs (like your HEART) are also made up of muscle… you get my point? For this reason I have limited creatine intake to whatever red meat I consume in my diet. Make sure you have a good multi vitamin, I cannot stress the important of this. If you have any questions just ask away. Good luck getting BIG!!!
How do you know if your calves are huge or not? Or any parts of your body is huge or not? Like for calves do you measure the ankles to see how big the bones are then go up to the calves and measure that to see what the difference between your ankles and calves?
The proof is in the pudding bud…you have lost fat and put on muscle at the same time, which is next to impossible unless you are …new…doing something right…or both. If you continue to put on 2lbs of muscle each month, that is 24lbs in a year!! That is sick!! (not that you will do that…but hell, don’t fix what aint broke)
2lbs of muscle a month is great. It just doesn’t sound like a lot…The fact that you’ve done it while in a caloric deficit says even more. Sounds like you need …what is that word…uhhhh…hmmmm…PATIENCE!!! Relax man, lift because you enjoy it and reap the rewards of a healthy lifestyle.
Soreness kinda just goes away with high frequency programs. (my legs don’t even get that sore anymore) Don’t use soreness as an indicator of progress. Write all your shit down and weigh in. If you are bigger, measurements will show it, scales will show it…if you are stronger, the weights you use will tell the tale. Don’t go by shit like “feel” or a burn or a pump or soreness. Train for measurable results.
You want to push yourself? Push yourself on the exercises given then!! lol. Body part splits are retarded. If by split you mean say Upper/lower or push/legs/pull or any other “split” where you train MOVEMENTS and not “bodyparts” is fine. I, myself, use an upper/lower split because I can and like to lift 4 days a week. I could go into much greater detail as to why I don’t like bodypart splits if you like, all you have to do is ask, but this post is quickly becoming lengthy…But know that some of the most famous strength coaches in the world don’t train a muscle at a time…(I had to learn this shit somewhere too)
Don’t start doing something different until what you are doing now stops working. Your program uses periodization, which makes changes weekly, so your body will have a much harder time adapting.
About putting on more muscle doing splits…think about it…do you think your chest will grow more training it once a week or 3 times a week? You wanna bodybuilder to compare programs to? Lou Ferigno…full body 3x a week GGPO lmao…
I posted a picture of me deadlifting a while back in this thread…actually, remy martin posted it for me (he took it with his phone)…maybe you can find it.
I can bench about 275, deadlift well over 400…and squat close to 350 now…I weigh 190ish right now and am 5’10"…I’m not sick ripped or anything. I just like to lift weights and read about it all day. Aside from training people for a living.
Actually Magnus, there is not enough research. That is all I am trying to say. For him to be wary of that fact. I cannot prove my point and neither can you until some extensive research is done. To me it’s not worth messing with but that’s just me. However, one only has to look at the function of creatine involving the kidney and liver to question the long term usage. There have been too many drugs which are only proven to be harmful many years later and I will not at all be surprised to hear about creatine.
Btw man, nice numbers on the lifts. I only got my deadlift to 400 recently. I am still struggling with the bench press though at around 250. I used to squat 325 but I have given that a rest for a bit. Again, nice lifts and keep it up!
Truth. Yeah, i’m kinda getting unpatient… I guess it’s because I read somewhere this guy in a year put on 50 lbs of muscle… genetics + probably tons of fat lol… My bad. Thanks for putting me on track… What’s the outlook of someone being a personal trainer for a living? i’m thinking of doing a combination of personal training, modelling, bodybuilding and some side businesses after undergrad for a bit… Thoughts? (This is after watching Stan MCquay’s bodyfit video on bodybuilding.com… guys got a fucking sick body, drives a porsche and such lol)
Dradix: Water in your heart? Okay… Well this is what I look it at is. You can mean two things… The heart grows because of water in your heart… Which can actually be a good thign because your heart will grow bigger and it’ll be easier for it to pump blood… as long as it doesn’t become fucking enlarged as hell like other bodybuildnig drugs do lol… Which I doubt otherewise all your others muscles would swell up like mad too…or there’s water in your blood… that means high blood pressure? Athletes have been taking creatine for 60 years (source: menshealth.com) with no side effects… only possible thing I can think of is if you CONTINUOUSLY use creatine in high dosages your creatine receptors down regulating… which is kinda tough… still, you need to use creatine in moderation. After loading, only take 3 grams of creatine after works out to top off your stores (Source: David Barr on T-nation.com, Creatine article)… I don’t know… maybe it’s just me but I think the FIRST THING doctor’s/athletes/scientists would’ve checked someones blood pressure, or their heart when testing a NEW ‘drug’… Just… Maybe.
Edit:
Did y’all know creatine is naturally occuring in food, such as beef? Enlarged heart from beef? It’s a natural food that the male body craves lol…
Edit2:
A gift for SRK for helping me change my body up to now… and hopefully more.
Ha, I already stated that the creatine I got came from the red meat in my diet. But yep, no extensive study has been done on creatine. Currently Dr. Warren Stupek (not that I expect you to know him) in UMN’s medical school is conducting studies on creatine. I actually speak to him because he graduated from medical school with my father and has been a Cardiologist for TOO long. Now his study might prove NOTHING or it might prove that creatine is dangerous. There are also many other MD’s trying to research creatine but funding is tough. All I am trying to say is to be wary. Just like any drug (illegal or not), it’s ultimately your decision what you put into your body. Good luck.
Ha, I already stated that the creatine I got came from the red meat in my diet. But yep, no extensive study has been done on creatine. Currently Dr. Warren Stupek (not that I expect you to know him) in UMN’s medical school is conducting studies on creatine. I actually speak to him because he graduated from medical school with my father and has been a Cardiologist for TOO long. Now his study might prove NOTHING or it might prove that creatine is dangerous. There are also many other MD’s trying to research creatine but funding is tough. All I am trying to say is to be cautious. Just like any other drug/supplement (illegal or not), it’s ultimately your decision what you put into your body. Good luck.
I did some research… The heart, brain and testes carry 5% of your total creatine levels. Which makes sense, they need some sortof back up for energy… (creatine phosphate, providng the phosphate to ADP to make it into an ATP.) But, I do feel your body would get rid of the excess.
Edit:
“The prevalences of heart enlargement (X-ray) and abnormally high serum creatinine increased.” *
So there is some sort of connection with heart enlargement and creatININE it seems. And excess creatine turns into creatinine i’ve heard…Now the question remains, which direction is the relation going? I guess to be safe, we should all start taking Kre-Alkalyn Creatine. (Promises not turn into creatinine.)
*Note: The study isn’t analyzing Athletes and Creatine, however it does indicate some sign of relation with heart enlargement and creatinine levels.
The old monohydrates were not as good as the shit out now.
Shu, when someone goes from say 13%bf to 16%bf there is no visible difference. This is how people say “I put on 20lbs of PURE MUSCLE in 4 months!!!” Be wary of such claims…know that they are wrong and stupid.
There is a difference between exercise increasing the size of the heart. Exercise thickens and strengthens the walls of the heart this makes for a healthier, stronger heart. A drug that MIGHT be connected with enlargement of the heart is far from the same sort of enlargement. It would be like saying HGH is good because it causes enlargement of the heart.
I am not sure about “Kre-Alkalyn Creatine” but I know all the other creatines basically become the samething no matter how long the word is on the label. And Shu, good job doing your own research. Never take the word of any one person. I am constantly seeking information about this stuff and never settle for just one answer. I understand that creatine has been around for quite a while but so has Bayer. For quite some time they claimed that Bayer helped with heart attacks etc. well not they are saying that it can actually help cause them. There is no way to ever tell until there is a conclusive study, that’s why I only warn people.
Denjin: Just be wary of the artificial sweeteners. Many protein powders contain them especially the popular brands. Generally, if you look at the label and cannot even pronounce the words on the ingredient list, then research it or avoid. The debate about artificial sweeteners is almost 50/50 and is a whole other topic. I try to limit my shakes on a whole but I understand that some people do not have the time to eat. Just know that for the most part protein powder is NO better than food. You might get some who believe that whey is superior to all but for the most part it boils down to calories… 1g protein = 4calories. Now this is not the same as protein listed bread or in your breakfast cereal etc. this can be neglected as they are not “complete” proteins. I am referring to meat, fish, dairy etc.
Good luck.
Edit: I also saw that bodyfit video and gave it some thought for a while, Ha. Then I remembered that I was only one class short of Medical School so I dimissed the idea. Although, I am surprised that he lives such lavish lifestyle. I knew the big names made plenty money but I did not think he made so much.
I’m going to finish up my bottle of normal monohydrate, and my giant bucket of aritifically flavoured whey then move onto kre-alkalyn and whey without artificial sweetners
Magnus: Yeah, that makes perfect sense… Christian from T-nation said the same thing in one of his articles.
