Fitness Guru's, a couple of questions...
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From: Home of the SLAMMED S2Ks
This is straight out of the NSAC book I have and what I learned from the PT I interned under.
Beginners (absolutely never had any activity whatsoever)
20 reps and from then on, you raise it to 2 sets of 10, 2 of 15, 3 of 10, and 3 of 15.
Knowing this, to train for muscular endurance you should do 3 sets of 15 reps.
Training for Strength should go down to 3 sets of 8 - 10 reps
Training for Power (explosive movement aka jumping, sprinting etc) should be down to 3 sets of 4 - 6 reps
Beginners (absolutely never had any activity whatsoever)
20 reps and from then on, you raise it to 2 sets of 10, 2 of 15, 3 of 10, and 3 of 15.
Knowing this, to train for muscular endurance you should do 3 sets of 15 reps.
Training for Strength should go down to 3 sets of 8 - 10 reps
Training for Power (explosive movement aka jumping, sprinting etc) should be down to 3 sets of 4 - 6 reps
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From: Trumbull, Connecticut
[QUOTE=samducati,Sep 13 2005, 09:43 PM] Veritas,
I am glad you don't charge by the post
My cardio used to consist of rowing machine 2 days, running 2 days, and bike 2 days. However at this new local gym, they don't have the rowing machines, and the bikes suck. So I am doing 5 days of running, 20 minutes each day.
I really would like to do the cardio and weights separtely..unfortunately not enough time in the day, to bill clients and work the body.
I have to go through your posts, and figure out which exercises will be for my back (lat).....that I will do on my chest/back day..and which are for the shoulder muscles.
I am glad you don't charge by the post
My cardio used to consist of rowing machine 2 days, running 2 days, and bike 2 days. However at this new local gym, they don't have the rowing machines, and the bikes suck. So I am doing 5 days of running, 20 minutes each day.
I really would like to do the cardio and weights separtely..unfortunately not enough time in the day, to bill clients and work the body.
I have to go through your posts, and figure out which exercises will be for my back (lat).....that I will do on my chest/back day..and which are for the shoulder muscles.
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From: Trumbull, Connecticut
Originally Posted by Purple_sky,Sep 13 2005, 10:13 PM
So how many sets on a specific "thing" (can't find a word for it) are sufficient enough per workout? For example, how many sets of crunch per workout are good enough to get results?
You mention crunches, because of that I'm assuming that might be your area of focus? Keep in mind you can do all the crunches in the world, but your abs will not show if your body fat percentage is too high. I don't know what your body type and build are, so it's hard to give suggestions that will lead to results.
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Originally Posted by Veritas,Sep 14 2005, 08:36 AM
As for your morning cardio, it's not necessary to eat before it, do it on an empty stomach it won't be detrimental to your workout. The whole point of doing it on an empty stomach is because when you wake up your body is drained of carbs. Carbs are the primary source of energy for your body, since they are not present your body is going to resort to it's secondary source of energy, fat. The burning of fat is what is going to propel you and give you energy throughout your run.
Passing out may be extreme, but eating something light will definitely give your body the extra energy to last through a longer thus more effective cardio workout in the morning.
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From: Trumbull, Connecticut
I don't see a point to eating before doing your cardio exercise, especially when you're trying to trim down and tighten up. Again, the whole point to performing your cardio exercise before eating is to burn the most amount of fat. If you are to ingest something, lets say some wheat toast since it was brought up, then during your cardio exercise your body will be feeding off that. Since wheat is a complex carbohydrate, it's going to take its time breaking down. So now a good part of your cardio workout is set on burning off those carbs, which does nothing for your goal of fat burning.
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Originally Posted by Veritas,Sep 14 2005, 06:27 PM
I don't see a point to eating before doing your cardio exercise, especially when you're trying to trim down and tighten up. Again, the whole point to performing your cardio exercise before eating is to burn the most amount of fat. If you are to ingest something, lets say some wheat toast since it was brought up, then during your cardio exercise your body will be feeding off that. Since wheat is a complex carbohydrate, it's going to take its time breaking down. So now a good part of your cardio workout is set on burning off those carbs, which does nothing for your goal of fat burning.
Breakfast should comprise of complex carbs (wheat, oat, veggies) and high protein. Why? Simply because your body has been fasting for the past 6-12 hours. So to skip breakfast and go workout, your body would literally be eating itself searching for nutrients to replinish your system.
Whenever you eat, insulin is produced. The more complex the carbs, the slower the rate it is released at. Insulin regulates the metabolism of carbohydrates and fats in our body. Insulin is also responsible for increased uptake of nutrients in our fat cells. Thereforethe quicker the insulin is release (eating simple carbs) the more likely the body is going to STORE FAT. So in a way, you're stalling the insulins fat storing effects, but reaping it's muscle building benefits.
The reason they say it's good to workout when you first wake up is because at that time, your body is least likely to store fat. WHy? simple because you're starving and your body is too busy trying to replinish itself.
Eating in the morning is a great way to get your metabolism started, and to keep it up by eating regularly(6 times a day). If you don't eat (lets say breakfast) then your body will lower it's thyroid hormone, killing your metabolism.
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Originally Posted by AP1_rock,Sep 13 2005, 07:08 PM
I would suggest eating something small to power your cardio workout. Preferably a toasted wheat bread or something of the sort with just enough carbs to keep you going through your morning jog.
working out on an empty stomach is bad news. your progress will go backwards very quickly and you have the possibility of fainting if you're having a long enough jog.
working out on an empty stomach is bad news. your progress will go backwards very quickly and you have the possibility of fainting if you're having a long enough jog.
Don't want to eat a piece of bread, and puke at hte gym
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Originally Posted by Veritas,Sep 14 2005, 05:36 AM
Sam what are you trying to accomplish with your chest exercises? I ask because people have different goals when they do their chest workout. Some want to develop their upper chest, some want to raise their pecs, others want to develop their inner chest. If you let me know where you stand, I can give you some more advice with your chest routine.
Your cardio routine is great, 5 days a week takes a lot of commitment which many people lack, keep it up
.
As for the muscle that connects your neck to your shoulders, it's known as your traps. If you're trying to increase it you will want to include some shoulder shrugs in your workout. You can do them with a bar or dumbbells. I perform them with a bar and I keep about 10-12 inches of space between my hands.
As for your morning cardio, it's not necessary to eat before it, do it on an empty stomach it won't be detrimental to your workout. The whole point of doing it on an empty stomach is because when you wake up your body is drained of carbs. Carbs are the primary source of energy for your body, since they are not present your body is going to resort to it's secondary source of energy, fat. The burning of fat is what is going to propel you and give you energy throughout your run.
Your cardio routine is great, 5 days a week takes a lot of commitment which many people lack, keep it up
. As for the muscle that connects your neck to your shoulders, it's known as your traps. If you're trying to increase it you will want to include some shoulder shrugs in your workout. You can do them with a bar or dumbbells. I perform them with a bar and I keep about 10-12 inches of space between my hands.
As for your morning cardio, it's not necessary to eat before it, do it on an empty stomach it won't be detrimental to your workout. The whole point of doing it on an empty stomach is because when you wake up your body is drained of carbs. Carbs are the primary source of energy for your body, since they are not present your body is going to resort to it's secondary source of energy, fat. The burning of fat is what is going to propel you and give you energy throughout your run.
Yeah I need to work on the traps,a nd I do some shrugs with the dumbell.
How would you do shrug with a bar?
Thanks for the info. Keep em coming
