You could do full body 3 times a week if you want, but if you want to keep weight lifting to a minimum then do it twice a week. Proper eating would be better in reducing muscle loss.
anyone know any good sites or have any advice on how to start hit im a complete noob and if i can get better results and not have to spend an hour on a treadmill or bike i would like to take advantage of it, thanks im trying to do it on the bike
Not too important for pure strength. Hell, for deadlifts working sets, I stand up and regrip between each rep. Just make sure you get adequate rest between sets.
Have a slow negative will cause more muscle damage, which will lead to greater hypertrophic gains. But, lifting faster means you get more reps in which also leads to damage, and youāll have a more severe sarcoplasmic response from lifting faster. Generally though, a controlled tempo with proper form is best.
Deadlifts are very taxing, primarily because of how much weight you can put into them. Also, remember that deadlifts will work your posterior chain (lower back, glutes and hamstrings), which is notoriously slow to recover.
1 day of lifting might be a bit thin, youād probably be better served with lifting twice a week. 2 full body days or a basic upper/lower split are both sufficient. You should look at what sort of cardio youāre doing and how well fed you are. Lifting or running on an empty stomach is the fast track to burning muscle. Make sure you get some protein before, during and after any exercise to maintain mass. Lastly, what sort of cardio are you doing? Long slow jogs arenāt great for fat loss and are pretty horrible for maintaining muscle mass.
wha?
Are you talking about HIT as in Arthur Jones developed bodybuilding bullā¦I mean protocol?
Or are you talking about HIIT, the type of conditioning exercise where you go balls out followed by a short rest interval?
Alright thanks. I was looking through a strength program and the workouts had different tempos such as 201, 222, 101, ect.
HIIT cardio is tough, I remember first time I last about 5 minutes. :lol:
im trying to lose weight and body fat fast if possible
If youāre trying to do it on the bike, Iād start with 10 Tabata cycles. What this means is that after you do a light warmup on the bike, pedal as fast as you can (should be 120-140 rpms) for 20 seconds. Once those 20 seconds are over, pedal slowly (70-80 rpms) for 10 seconds. Once this rest period is over, you go back to pedaling like a coked up retard. Repeat this 20/10 (30 seconds total) 10 times (total of 5 minutes), fall off the bike and puke. Thatās a good starting point.
Does it matter which type of bike it is? The standing straight up or can you do the one where you are more sitting down and your legs are out infront more than it is directly down?
I think itās personal preference. I donāt like recumbent bikes, thereās something not right about them, they feel lazy :looney:
Just use whichever youāre most comfortable with.
Certain muscles recovering faster than others?
Hm, I always thought it was due to ābeing out of shapeā for certain parts.
Is this why my biceps pretty much never really ātireā out?
That isā¦depressing, and actually explains A LOT.
Article on stretching:
Where be MagnusMadness?
Regarding stretching, I have pretty much NOT been doing it for a long time now. Iām pretty good about my warmups though.
ya make sure to your chick while you are bench pressing at the same time nukkasā¦
before DURING and after ftwā¦
im outi
Roberth
ok, so, i never imagined in a million years, iād be posting in this thread, but here i am.
so, for those of you who donāt know, iām skinny. 5ā11" 115lbs skinny. yes, i look like a crack addict. so, with my honeymoon and such coming up this year, i decided itās time to start living much more healthy and bulk up. a friend of mine has given me a bunch of great info on workout routines and a good diet. basically, i have to eat all the time. i donāt have a set goal for my weight or bulk by the wedding, i just want to ensure i have a very consitent workout routine that will carry over past my wedding.
anyways, iām always in the market for hints, tips and articles that may help me in my quest to health.
eat often and more than your usual, and if you workout as a beginner and at your weight you should be able to put on lbs in a couple of monthsā¦
that is like damn skinny yoā¦
im outi
Roberth
Did some deadlifts last night.
I feel it more in my quads (hams? I mean the ones in the back, not the front), than in my back.
I was hoping to strengthen my back/lower back with this workout. What does this mean?
the ones in the back are hamstrings hahaā¦
but i have a similar issue, supposedly you are supposed to feel it more in your hamstrings than anything (so thats good that you are)ā¦but i mainly feel it in my quads and lower backā¦
im not sure why either and my form has been checked and its goodā¦one thing i figure it could be is my quads are weaker than my hamstrings so my hamstrings dont really feel fatiqued like my quads do??? im not sureā¦
i would check to see if your form is goodā¦have someone watch youā¦
it is a very good exercise for back lower backā¦you can also try weighted (as in grab a plate and hold it against your chest) hyperextensionsā¦that shit kills your lower backā¦
im outi
Roberth
I love SRKās multiquote buttonā¦
Jesus youāre skinny. Hereās my advice:
I donāt care if youāre full, just eat it, eat it, eat it, eat it. Open up your mouth and feed it. Have some more yogurt, have some more spam, it doesnāt matter if itās fresh or itās canned; just eat it, eat it, eat it, eat it.
Donāt you make me repeat it. Have a banana, have a whole bunch. It doesnāt matter what you have for lunch; just eat it, eat it, eat it, eat it.
Just eat it, eat it , eat it. Get yourself an egg and beat it. Have some more chicken, have some more pie, it doesnāt matter, if itās boiled or itās fried; just eat it, eat it, eat it, eat it.
Same issue regarding deadlifts:
Contrary to popular belief and exrx.net, the primary movers in the deadlift are your hams and glutes. Your erector spinae ARE NOT designed to move. They are designed to stabilize and support. Your spine should be neutral for the entirety of the lift.
Your quads do engage for a little bit of the lift, but only in a very limited fashion. Is the bar scraping your shins as you break off the floor? If not, it should be. What you should concentrate on isnāt moving the bar up and down. Instead, think about moving your hips/ass forwards through the bar. If you have a rigid core (hence why deadlifts tax your lower back, because it strains your erector spinae to keep your core tight and controlled) and tight lats, this will automatically mean the bar moves upwards.
Humans arenāt designed to bend at the lower back. Weāre designed to bend where your femurs meets your hip. The primary movers at this joint are your glutes and ham. Your lower back will engage here automatically to keep your core tight. These three muscles (hips, glutes, lower back) are your posterior chain, and are the strongest and most explosive muscles in your body.
so are you trying to say its not good for your lower back??? cause i disagree, your lower back is being worked because it has to stabalize itself in the neutral positionā¦the heavier the wait the more stabilizationā¦so you should feel itā¦
anyway, i found hyperextensions to be much more taxing if you really want to hit your lower back imoā¦
im outi
Roberth
You need to re-read what I wroteā¦
Erector Spinae are not primary movers, they are stabilizers. They are taxed extremely heavily in the deadlift. Read slowly and more carefully. Between back squats, cleans and deadlifts, I donāt think thereās a real need to do lower back iso work, especially one (hyperextensions) that put the lower back in a position where theyāre dangerously prone to rounding.
I like to cook large amounts of oatmeal & brown rice and just store them in the fridge, so they last me at least two or three days.
Eating 7x a day, every 2-3 hours is hard enough, having to make food each time is a pain in the ass.
Something u should think about in your dietā¦
at the gym, just make sure you do compound movements and donāt worry too much about isolation movements until you are biggerā¦so this means concentrate on those damn squats, and deadlifts, benchpress and pull ups as well.
7-8hrs of sleep is a must, and so is your protein intake, get like 1 to 2grams of protein per lb of bodyweightā¦im sure ur friend has already told u this thoughā¦
also creatine helps, itāll give you like 5lbs in a week in noob gains 
yeah, my friend emphasized the compound movement thing also.