Workout question
Ahh the age old question when concerning workouts....
Weight or Reps?
I've been on the diet thing for a couple weeks now. I feel better, my cholesterol and blood sugar have surely dropped, and I've lost about 5lbs.
We're gym members and I used to go before work every morning, get up at 2:00, at the gym by 2:30, work out until 3:45-4:00, shower then head to work.
I've gained the muscle mass that I wanted. Went from 160lbs and lean/cut/ultra weak to 215; stocky, much more powerful. So now that I have the mass, but not the definition, high reps are the way to go, right?
Also, what is a better cardio routine for someone with a nagging knee injury? Rowing machine, treadmill, bike, etc?
I figured I'd start hitting the treadmill for a walk/run, then bike, and move on to the rowing maching. Hitting the free weights after that.
Weight or Reps?
I've been on the diet thing for a couple weeks now. I feel better, my cholesterol and blood sugar have surely dropped, and I've lost about 5lbs.
We're gym members and I used to go before work every morning, get up at 2:00, at the gym by 2:30, work out until 3:45-4:00, shower then head to work.
I've gained the muscle mass that I wanted. Went from 160lbs and lean/cut/ultra weak to 215; stocky, much more powerful. So now that I have the mass, but not the definition, high reps are the way to go, right?
Also, what is a better cardio routine for someone with a nagging knee injury? Rowing machine, treadmill, bike, etc?
I figured I'd start hitting the treadmill for a walk/run, then bike, and move on to the rowing maching. Hitting the free weights after that.
0
-
Well, to answer your question truthfully, you cannot have mass and get cut at the same time unless you are sticking a needle into you hind quarters. Getting more definition in your muscles requires losing some weight that you have gained. Higher reps will help during the cutting phase along with a good cardio routine. If you have a bad knee stay away from anything with stepping motions, or high impact (such as running on a treadmill). I highly recommend the elyptical machines, no impact. Or, switch it up and walk at a high incline on the treadmill without holding onto the side bars. 0 -
Also just re-read the last sentence. Do not lift weights after you have done cardio. You will be winded and your muscles will not get the blodd/oxygen that they need for a beneficial workout. You will get frustrated with the results. Do cardio after lifting if you will be doing them on the same days. 0 -
I'm not really qualified to say but I always preferred reps over weight. I think it builds up endurance much better.
As to the other, I suggest a bike. I know several people that were recovering from knee surgery and were told to work out on a bike to build muscle that would help compensate for the loss in tendons/ligament structure. Made sense to me0 -
[8D]-Yo cubs-my suggestion is--
--High reps for MAJOR upper muscles, but you still need a modified strain at the end of each rep sequence-High reps Alone just burns calories and reduces muscle mass--weight work first, then treadmill at various speeds-care- for the bad knee--NO BICYCLE--Too much strain on Knee Tendons and cartilage--good luck--
JIMBO0 -
anything with low or no impact will help your knees, but since we are all different, and your knees may be worse or better than most, try different exercises, nothing to make your foot come more than 4" off the ground, try adding some glucosamine chondroitin to your vitamins
changing your weight and reps of your workout may help in many ways, but to get what you are requesting the only thing you need to change is your diet, lifting weights can only burn so many calories per hour regardless of the amount of weight your lifting, i myself would suggest keeping up with your current routine, the more muscle mass you have the more calories your muscle will require, this is why body builders have a diet of up to 10,000 calories a day, and still maintain being ripped, what you do out of the gym is equally as important as what you do in the gym0 -
I have had a bum knee since High School. Walking on a good treadmill works most of the time. When my knee is especially problematic, I use a Glider, one of those Tony what's his name
walking things. No impact at all.0 -
I have bad knees i wear a knee wrap that i got at wal mart kinda like a cloth foam rubber type have been using that on one knee that i had surgery on while back was weak and hurt all the time, since working out with that knee support it has gotten lot better....better than other knee now stronger doesnt feel like its going to pop out now....need to get another for other "good knee not!" now.
weight lifting i am doing 3 sets of 8 at high weight have really noticed i am progressively getting stronger and heavier put on 5 lbs or so but last few times going feel like i have gotten weaker but am putting in 15hr days calving and getting ready to start farming i guess pry not getting enough sleep pry the reason for this.....
for me i need to get a good sweat going before lifting to loosen up good.0 -
Rep's with Weight is the key.
If you work out light you do get Muscle but not the Strength you want,If you do say three sets of ten and after each set you add five pounds you will not only gain Muscle but also the Strength, Always end your set at your heaviest weight because your Body remembers the last weight you lifted.
As for the Knees,A stationary Bike would be the eayist on them as there would be less weight and impact on the joint.0 -
Go until failure. I'd start out doing what i could only get 4-6 times, doing 3 sets of 4 or 5 excersizes with a couple of light sets thrown in while bulking.
Alternate back to cutting doing 10-12 reps.
When doing this, you add/subtract weight to keep your rep count right at failure.
Also do pyramid/drop sets.
Make sure you're getting enough protein in your diet. Diet is critical. If you aren't getting the nutrients that you need, your results will suffer greatly.
BTW: There are professional body-builders that get their protein on a strict fish, and venison diet. It's just another reason to kill deer.[;)]
Ben0 -
For a knee injury stick to a bike or a eliptical. Its hard to combine being bulky and cutting. With weight your going to get bulk, and reps you will be more streamlined. Im in the army and we have to be cardiovascular shape, and I struggle to maintain that happy medium. For the future, your probably better off doing cardio, keeping your weight down. Not to say dont lift or dont get cut, but I would focus on the cardio side of the house 0 -
adding my 20c to the ante...
what goldeneagle76 said is right on. and yes, bicycling is the best choice mentioned so far for a cardio workout with low impact (aside from kung fu sparring)
like they all said, low reps/heavy weight gives mass and strength, high reps/lighter weight gives rippedness and endurance. I thought everybody knew that.
serious bodybuilders go in yearly cycles: perhaps 7 months of gaining mass, then switch to 5 months of cutting it up. or 8/4. something like that.
your best guide is the personal trainer at the gym. he will see what you need, and tell you exactly how much weight, and how many reps, what progression using which techniques.
the weight training describes development of your external body. your muscles on the outside.
cardiovascular excercise is completely different than that. you are working on the strength of your cardiovascular system. totally seperate but essential. the army (and the american heart association, I think) define health as cardiovascular fitness. that should show how important it is. if you want to be healthy, put that first. that will help your capability to do all those other workouts.
now, that elaborates on what has already been said. but now I will impart to you a further level of fitness knowledge!
your bodily organs are the "power pack" that your muscles and cardiovascular system draw energy from. do whatever you can to make those healthy. don't smoke, drink, or eat junk food... whatever. but, if you want to develop those also, learn qigong meditation. why? ancient chinese army soldiers learned military styles of kung fu, and it was obvious that stamina usually meant the difference between life and death. their meditation techniques will make your bodily organs healthy and strong. it is said that the kidneys were the major source of life force; when you meditate, it feels like your kidneys are boiling. it works.
also, here's an experimental technique that nobody knows about. when I learn nunchuks, I practice with several different sizes and weights, primarily to learn the feel of them, but also they are very hard to work for any length of time, so it builds up endurance of forearms and wrists. my nunchaku master was #1 at roman knuckles at high school, nobody could beat him because of that. so, I can practice for endurance 20 minutes, by that time my forearms are so bulked out and muscles so tight I look like popeye. I can't keep going unless I rest 10 minutes. but I don't want to wait. one day I thought what if I knead the muscles to make them soft again so I can keep going. it works! not tired any more, go right back to practice. so try that during high reps phase of your weight training. say you're doing biceps curls; you max out and you're tired, you have to wait to try again. but knead your biceps, all of a sudden they're not bloated and tired, you can keep going to get stronger! when you do bench press, do the same and knead your triceps instead of waiting between sets.0 -
and, everybody I knew that worked out, told me that you can work out all you want but you need nutrition to grow your muscles. 0 -
Cubs... the only one with spot on advise has been Ben. High reps do NOTHING for definition they simply build muscle endurance. If you are satisfied with your current mass then you need to figure out your maintenance weights. To drop the fat you will need to change up your diet. Dont be afraid of higher weights but if you dont want to grow stick in the 6-10 rep range. Learn to eat a clean diet and eat at the right times. For fat loss a good place to start is with a 50/25/25 diet or a 40/30/30 if you need to maintain blood sugars. (40 % proteins/30% carbs/30% fats)I know Ben has been working out with a trainer and I am currently goining for my ACE personal trainer certification. So the information from us is tried and true.
Make sure you dont do cardio on leg days and weights dont suffer from cardio.0 -
You can maintain your mass while cutting no problem. Cutting is mostly diet. Eating at least 4x a day if not 5. The first few meals with more carbs and the last 1 or 2 meals with little carbs but high in protein. Cut out high sugar stuff like coke/pepsi, etc.
The best way to shed some fat and get toned/ripped is to do cardio first thing in the morning right after you wake up on an empty stomach. Try it for 3-4wks and you'll see the difference. You want to do that at least 3days a wk. You can do a little cardio on the days you work out. I would suggest about 15mins after you're done lifting and walk uphill on a treadmill.
You don't really have to change your workout much. 2-4 set of about 7-12 reps would work real well. Remember, the more muscle you have the easier it is to burn off fat.0 -
quote:Originally posted by phatstud
The best way to shed some fat and get toned/ripped is to do cardio first thing in the morning right after you wake up on an empty stomach. Try it for 3-4wks and you'll see the difference. You want to do that at least 3days a wk. You can do a little cardio on the days you work out. I would suggest about 15mins after you're done lifting and walk uphill on a treadmill.
Good Lord NO! NEVER NEVER NEVER workout on an empty stomach. You will lose more lean muscle mass than fat that way. Muscle is easier for the body to "consume" than fat is therefore when you work out on an empty stomach yes you will get smaller faster BUT you will be loseing lean muscle because the body has no available fuel to feed off of. See this is why people get overwhelmed with crap and dont end up meeting their fitness goals. People all over spew crap but have never taken the time to learn how the body actually works.
Divide your P/C/F over 5-8 meals. Yes you can afford to consume slightly more carns in the morning but we are talking 5-15 grams more which is not alot of food. Make sure the protein you have before bed is a casein form since it is slow burning and will fuel your body thru the night. Always eat or drink a GOOD protein shake 45-1 hr BEFORE you do any cardio or weight lifting! Also within 1 hour after workout you will need another with some simple carbs in it. I have a diet that my husband is on, he is 218 lbs and going for definition too, that I would be happy to email you if you like. I can also email you a copy of the W/O cardio plan he is on right now. It is a 12 week program and I guarentee that if you followed it you would see the changes you are looking for.0 -
or just go to Arby's before you work out. 0 -
This is probably the wrong forum for advice like THAT.......
Probably only 3-4 people here that responded that are "qualified" to give fitness advice lol.[:D][:D]
I can see em now, sittin at the computer with a bag of cheetoes and a large coke, typing out "MORE REPS" LOL0 -
quote:Originally posted by gagirl
quote:Originally posted by phatstud
The best way to shed some fat and get toned/ripped is to do cardio first thing in the morning right after you wake up on an empty stomach. Try it for 3-4wks and you'll see the difference. You want to do that at least 3days a wk. You can do a little cardio on the days you work out. I would suggest about 15mins after you're done lifting and walk uphill on a treadmill.
Good Lord NO! NEVER NEVER NEVER workout on an empty stomach. You will lose more lean muscle mass than fat that way. Muscle is easier for the body to "consume" than fat is therefore when you work out on an empty stomach yes you will get smaller faster BUT you will be loseing lean muscle because the body has no available fuel to feed off of. See this is why people get overwhelmed with crap and dont end up meeting their fitness goals. People all over spew crap but have never taken the time to learn how the body actually works.
Divide your P/C/F over 5-8 meals. Yes you can afford to consume slightly more carns in the morning but we are talking 5-15 grams more which is not alot of food. Make sure the protein you have before bed is a casein form since it is slow burning and will fuel your body thru the night. Always eat or drink a GOOD protein shake 45-1 hr BEFORE you do any cardio or weight lifting! Also within 1 hour after workout you will need another with some simple carbs in it. I have a diet that my husband is on, he is 218 lbs and going for definition too, that I would be happy to email you if you like. I can also email you a copy of the W/O cardio plan he is on right now. It is a 12 week program and I guarentee that if you followed it you would see the changes you are looking for.
Hmm...well that's what is mostly suggested in the BBing community and I've use that workout pretty often. Got me from a decent 5'10" 170lbs @ 16% BF to 168lbs @ 13% BF in 2 months. BF% measured by Bodpod. Also gained a little strength with no loss in lean muscle mass. I've been working out and the average of 4-5days a wk for the past 5yrs.0 -
Thanks for the advice Nadine and Ben.
I ask on here, but can weed through the BS answers.
Thanks again.0 -
Hindsight being 20/20, lifting "heavy" definitely has a bad effect on you when you get older. The skeleton, especially the joints and spine, aren't made for that kind of stress. 0 -
quote:Originally posted by phatstud
quote:Originally posted by gagirl
quote:Originally posted by phatstud
The best way to shed some fat and get toned/ripped is to do cardio first thing in the morning right after you wake up on an empty stomach. Try it for 3-4wks and you'll see the difference. You want to do that at least 3days a wk. You can do a little cardio on the days you work out. I would suggest about 15mins after you're done lifting and walk uphill on a treadmill.
Good Lord NO! NEVER NEVER NEVER workout on an empty stomach. You will lose more lean muscle mass than fat that way. Muscle is easier for the body to "consume" than fat is therefore when you work out on an empty stomach yes you will get smaller faster BUT you will be loseing lean muscle because the body has no available fuel to feed off of. See this is why people get overwhelmed with crap and dont end up meeting their fitness goals. People all over spew crap but have never taken the time to learn how the body actually works.
Divide your P/C/F over 5-8 meals. Yes you can afford to consume slightly more carns in the morning but we are talking 5-15 grams more which is not alot of food. Make sure the protein you have before bed is a casein form since it is slow burning and will fuel your body thru the night. Always eat or drink a GOOD protein shake 45-1 hr BEFORE you do any cardio or weight lifting! Also within 1 hour after workout you will need another with some simple carbs in it. I have a diet that my husband is on, he is 218 lbs and going for definition too, that I would be happy to email you if you like. I can also email you a copy of the W/O cardio plan he is on right now. It is a 12 week program and I guarentee that if you followed it you would see the changes you are looking for.
Hmm...well that's what is mostly suggested in the BBing community and I've use that workout pretty often. Got me from a decent 5'10" 170lbs @ 16% BF to 168lbs @ 13% BF in 2 months. BF% measured by Bodpod. Also gained a little strength with no loss in lean muscle mass. I've been working out and the average of 4-5days a wk for the past 5yrs.
No real Body Builder would ever tell anyone that.0
Please sign in to leave a comment.
Comments
21 comments