Official Workout Thread

[Kelbyat07]

Originally Posted by Boom

Attachment 61024

Dude that was almost me yesterday!

[Kelbyat07]

Originally Posted by AVodka14

I find it quite funny with people that are maxing out in heavy olympic lifts. Unless that is what you are training for specifically. That is so stressful on your joints and integrity of soft tissue. Our body does best with moderate lifting weights with occasional heavy lifting to challenge our musculoskeletal system. Same goes to changing your routine to lower weight and higher reps. Always confuse and challenge your body. Cardiovascular exercise very important to perform. It can simply be achieved by not taking much rest periods during resistance training. Got to keep track of your heart rate to assure you are staying 65-85% of your max heart rate.

Nutrition is the majority of how your body responds to exercise and for physical appearance. One can ruin a workout by poor supplementation/nutrition.

Source:

I am a physical therapist and an athletic trainer.

So what you are saying is to not max out? And that it is better to workout with less rest? Because I am working on trying to add more weight in all my exercises (Bench, squats , and deadlift) so how should I approach this then? Every time I go to the gym I add more weights until can't handle it but not to heavy to the point where I need a spotter.

[AVodka14]

Good question. As humans the majority of our response/adaptation to the environment stems from our genetic make up. Specifically, some people have good muscle bulk without stimulating exercise while others remain lean without exercise. Therefore, I believe that lifting heavy is a good way to mix up your workouts. Yet lifting heavy/maxing out should be performed sparsely. Sparsely meaning 2 times per month. Main focus is to perform exercises of moderate weight in the 8-12 rep range at 3-5 sets. Supplementing your workouts with appropriate nutrition and hydration is more important than the workout itself.

There are so many ways to achieve muscle work other than bench, squats, and dead lifts. Those are the most common Olympic lifts. Although don't underestimate the importance of exercises that use your body weight as the resistance.

[AVodka14]

Originally Posted by Kelbyat07

So what you are saying is to not max out? And that it is better to workout with less rest? Because I am working on trying to add more weight in all my exercises (Bench, squats , and deadlift) so how should I approach this then? Every time I go to the gym I add more weights until can't handle it but not to heavy to the point where I need a spotter.

See above.

[AVodka14]

Originally Posted by Kelbyat07

So what you are saying is to not max out? And that it is better to workout with less rest? Because I am working on trying to add more weight in all my exercises (Bench, squats , and deadlift) so how should I approach this then? Every time I go to the gym I add more weights until can't handle it but not to heavy to the point where I need a spotter.

Yes, less rest between exercises encourages more cardiovascular response, improved endurance, and vascularity of muscles (this is not visible superficially). Meaning your muscles become more efficient at utilizing O2 and glucose. Your V02 max will improve overtime as well.

[OrbitalEllipses]

Muscular endurance > muscular strength.

[shultz2]

it all boils down to what you want the end result to be. ie look big (like you go to the gym) or be cut up or just live a healthy lifestyle. but remember while you are working out that the general ideas are the same but if youre trying to get big then doing cardiovascular type exercises will hinder you to an extent. not saying dont do them, what i am saying is if you lift and go run afterwards it will hinder your gains when properly nourished after said workout. one thing that i personally think that is important is to use more of your mind when lifting, yes your mind, meaning focus on what youre doing with the exercise, i can get a better workout with benching 135 focusing then i can 225 just repping. its a matter of trying to get all you can out of what youre using for me anyways. also using bodyweight exercises can get you so far i feel they are very overlooked. dont forget about what you carry around all day!

[Kelbyat07]

Gym closes tomorrow, FML.

[wallace03]

Basic exercise is actually a pretty simple subject that is usually made complicated by people. I believe there was another thread about exercise posted about a year ago. Anyways just remember Goal, Consistency, Technique, Diet. Everyone's body will respond differently, but knowing what you want will determine how you should exercise. Don't make it more complicated than it should be because of some videos you saw on youtube. Specificity training is the most annoying thing i see in a gym, compound lifts are best for beginners as long as you're doing it correctly. My credentials are B.S. Exercise Science - health professions, ACSM CPT, and i actually lift bro

[Propaganda]

I need to get back in the swing of things. I've been such a lazy ass his past semester. Being an engineering student, I get worn out and when I do have free time, I just want to relax and have no motivation to exercise.

I used to run a few times a week, I used to box (switched only to training/techniques after one year), and used to lift 3-4 times per week. My body fat percentage has gone up, I've lost strength and stamina. I just moved to a complex with a 24hr fitness center, so bow I have more access... Ugh. Just have to get the ball rolling again. Back when I was consistent with all 3 activities above, I was in such good shape. I need to just keep remembering that and try to use that as motivation

[Kelbyat07]

Originally Posted by Propaganda

I need to get back in the swing of things. I've been such a lazy ass his past semester. Being an engineering student, I get worn out and when I do have free time, I just want to relax and have no motivation to exercise.

I used to run a few times a week, I used to box (switched only to training/techniques after one year), and used to lift 3-4 times per week. My body fat percentage has gone up, I've lost strength and stamina. I just moved to a complex with a 24hr fitness center, so bow I have more access... Ugh. Just have to get the ball rolling again. Back when I was consistent with all 3 activities above, I was in such good shape. I need to just keep remembering that and try to use that as motivation

Thanks for sharing! I was in the same boat as you because I am currently still a pre-med student and I also work a lot. So it is challenging to find time to workout. After some trial and error, I was able to find time to workout. Finding the motivation may be the hardest part because all you want to do is relax but to me I find it a stress reliever and also I am a progress guy. I like to beat my records and increase the weights of all my exercises which makes it more motivating for me. Hope this helps.

[Muaddib]

I work out by going to the range. Always remember that 230gr of lead is always more powerful than any fists.

[Kelbyat07]

Originally Posted by Muaddib

I work out by going to the range. Always remember that 230gr of lead is always more powerful than any fists.

That's true but it's not like you are going to be able to carry a gun where ever you go. Working out is a lifestyle.

[Propaganda]

Originally Posted by Kelbyat07

Thanks for sharing! I was in the same boat as you because I am currently still a pre-med student and I also work a lot. So it is challenging to find time to workout. After some trial and error, I was able to find time to workout. Finding the motivation may be the hardest part because all you want to do is relax but to me I find it a stress reliever and also I am a progress guy. I like to beat my records and increase the weights of all my exercises which makes it more motivating for me. Hope this helps.

Thanks!

Motivation is definitely the hardest part. I will have time for sure, and the fitness center is literally a minute walk away haha. I'm home for break, so I dont have access to a gym and its not worth it to pay for for a month membership right now :/ Just gotta get the ball moving and fall into a schedule once I get back.


The other thing I have trouble with is weight... I have such a fast metabolism, its hard for me to gain body weight. I'll move up in reps/weights, but won't have much physical gains... I'm 5'7" and 130. For my weight, I'd consider myself above average strength, especially since I know how to back a punch, but for my height I'm weak. Same for combined height/weight. I am thin, dont get me wrong, but if I never lifted weights or boxed, I'd most likely weigh even less and be more of a stick haha...... Something else I've been struggling with.