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| KOVU Denmark. April 28 2012 01:06. Posts 681 | Profile # |
@Demoninja Let your body get conditioned to lifting heavy 3x week before you add in HIIT. Also schedule your workouts so you workout 3 days a week - You will need the 2 rest days once a week, trust me on this.
Deadlifts and squats will do more for your cardio than you think. You can do some easy running couple of times a week, but keep HIIT sessions to once a week. |
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| Demoninja United States. April 28 2012 01:12. Posts 1072 | Profile Blog # |
| @Kovu: So I should just stick to SS for another 2-3 weeks? For the 2 rest days is there any between resting on like a Wednesday Saturday vs maybe Saturday Sunday? |
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| Ingenol United States. April 28 2012 01:29. Posts 1228 | Profile Blog # | |
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| KOVU Denmark. April 28 2012 01:32. Posts 681 | Profile # |
Another 2-3 weeks? Stick to it for a year or until you are ready to advance to a intermediatebased program.
What I meant by 2 rest day is to have two rest day in a row. I personally workout like this:
Mon:Rest
Tues: Workout
Weds: rest
Thurs: Workout
Fri: rest
Sat: rest
Sun: Workout
repeat
that way I have two rest days in a row, you could schedule it so you have your workouts on Mons/weds/fri or tues/thurs/fri doesnt matter, as long as you get 2 rest days in a row.
Last edit: 2012-04-28 01:32:35 |
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| Demoninja United States. April 28 2012 01:53. Posts 1072 | Profile Blog # |
| Oh sorry I phrased that kind of awkwardly. I meant another 2-3 weeks only SS before I add HIIT or should I go even longer than that before adding stuff to it. For now I'll probably stick to a mwf for SS. |
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| Ahzz Finland. April 28 2012 02:15. Posts 560 | Profile # |
Currently I'm doing this:
Workout A
3x5 Squat
3x5 Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Bench Press
5x3 Power Clean
However, according to SS wiki, the following also can be read there:
"After the above is followed for a short time, chin-ups and pull-ups can be added along with back extensions or glute/ham raises for a break from pulling every workout:
Workout A
3x5 Squat
3x5 Press
1x5 Deadlift/5x3 Power Clean (alternating)
Workout B
3x5 Squat
3x5 Bench Press
3x10 Back Extension
3xFailure(15 max)* Chin-ups/Pull-ups (alternating) "
My question is, what is this 'short time', and secondly, is there a mistake with those back extensions or do I just understand the whole move wrong? I mean, to me it sounds like it's the same as doing crunches, and those are almost useless too. Tried searching back extensions from youtube, but didn't find anything I didnt already know, is it really necessary to the program anyway, since im squatting each time and doing DL, powerclean etc etc.... |
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| KOVU Denmark. April 28 2012 02:17. Posts 681 | Profile # |
On April 28 2012 01:53 Demoninja wrote:
Oh sorry I phrased that kind of awkwardly. I meant another 2-3 weeks only SS before I add HIIT or should I go even longer than that before adding stuff to it. For now I'll probably stick to a mwf for SS.
Depends how fast you increase the weights, I suggest you to do it really slowly. If you're new to squatting, deadlifting and benching I suggest you to tape yourself and upload it here. It will most likely be really beneficial.
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| Malinor Germany. April 28 2012 04:59. Posts 4171 | Profile # |
On April 28 2012 00:21 Demoninja wrote:While we're discussing HIIT and cardio, anyone mind answering some basic questions I have? I'd like to start doing cardio because I want to learn tennis and I know my cardio is shot (haven't run or anything in the past 3 years and I get tired walking up a few flight of stairs). I also started doing SS just 2 weeks ago. Where would I fit in my cardio? Would it be okay for me to try to do that during my off days. Also I realize both have their pros and cons but which would be more beneficial towards me, HIIT or distance running. My primary goal is to learn how to play tennis but lately I've kind of developed a uh stomach so slimming that down would be nice too. Thanks in advance! Edit for more info In the small amount of reading I did it seems like HIIT is better suited for my purposes. 1)it takes less time which is super important for me 2)there's a lot of stop and go in tennis, dash then jog might replicate that My Routine + Show Spoiler +So my current routine looks like this
Mon:SS
Tues:Rest
Weds:SS
Thurs:Rest
Fri:SS
Sat:Rest
Sun:SS
Mon:Rest
And so on.
Would something like this be okay? + Show Spoiler +Or am I trying to do too much with that? @malinor Can you expand a bit on why the rest period should be shorteer than the sprint period in your opinion? So far I've only done minimal reading but everything I read goes for a rest period longer than the sprint period. Okay wait, just reread your post and I completely missed the note where you said the research was done based on a 20/10 period. If the research was done using a shorter rest period than sprint period I don't see any reason to deviate from that.
You have to evaluate your goals very carefully here. If you are trying to lose weight, I don't think it matters if you go 20/10, 30/90, 20/40, 10/10 or whatever floats your boat. Just exhaust yourself extremely above an aerobic threshold and results will follow. I have not observed much difference in effectiveness between my HIIT sessions or my normal sprint sessions with longer rests in between sprints. They are both fucking great.
HIIT as you know means High Intensity Intervall training. An intervall that last 30 seconds can in my mind not be an high intensity intervall, it is simply too long, it will, for example, probably not have any benefical effect to what you are trying to achieve with SS i.e. If you truly push 30 seconds for as fast as you can, you probably are an international level 400m or 80m runner. If you are not involved in any sport on a pretty high level, and have not sprinted in a while try this: Go to a track and sprint (without any extensive warmup) as fast as you can for 100m. When you are done, ask yourself if that was REALLY the fastest you could go? I assure you, the answer will always be no. You did not have the movement patterns down, so you were running kind of shaky, you do not posess the right shoes (spikes anyone?), your muscles and CNS were not used to the effort, so not all muscle-fibres fired. And, 100m can be fucking long, you might have not pushed through to the best of your abilities the last 30m, because it just hurt so much. So when you cannot do it for 100m, 30 seconds takes a long time to built up to.
And to further expand, what would long rest period help here. I have been doing HIIT for ~5 months now, and it still takes me at least 3 intervalls to truly get my heartrate close to my max level. Having extensive rest periods of like 60seconds will prolongue this process even further. Just do this if you are an absolute beginner. If you would want to workout at 90-95% max-heartrate for 10minutes, just train for running a 3k with normal intervall training. The difference in adaptations between a 90% effort and a 100% effort is pretty huge.
HIIT is meant to be super hard and super quick, it should be treated that way.
Last edit: 2012-04-28 05:02:20 |
| | "Withstand. Suffer. Live as you must now live. There will, one day, be answer to this." ||| "A life, Jimmy, you know what that is? It's the shit that happens while you're waiting for moments that never come." |
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| Iyerbeth England. April 29 2012 02:44. Posts 2211 | Profile Blog # |
I've been trying to switch up an extremely sedentary lifestyle (talking 6-7 years without so much as a brisk walk, and no that isn't an exageration) and I've somehow not become massive but I am gradually becoming fat and so I'm trying to fix both things.
Long story short I feel I'm definately improving but everywhere I look for advice seems to be suggesting quite a lot of time should be devoted to exercising, but I'm quite certain I shouldn't just be jumping up to those numbers (30 minutes a day??) after such an extreme amount of time of doing nothing. My point is, how much time should I be aiming for each day? Should 30 minutes be my goal? Over how long a period should I work up to whatever the goal should be?
I'm just going to leave this post there, realisitically I could make a whole thread of questions and concerns but that's the one I really need help with. If it makes any difference I'm a trans woman, 24. I'm not in this thread to debate the merits or otherwise of that, I'm just asking for advice on exercise. |
| | ♥ Liquid`Sheth ♥ | Why choose the lesser evil? | |
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| KOVU Denmark. April 29 2012 02:50. Posts 681 | Profile # |
On April 29 2012 02:44 Iyerbeth wrote:
I've been trying to switch up an extremely sedentary lifestyle (talking 6-7 years without so much as a brisk walk, and no that isn't an exageration) and I've somehow not become massive but I am gradually becoming fat and so I'm trying to fix both things.
Long story short I feel I'm definately improving but everywhere I look for advice seems to be suggesting quite a lot of time should be devoted to exercising, but I'm quite certain I shouldn't just be jumping up to those numbers (30 minutes a day??) after such an extreme amount of time of doing nothing. My point is, how much time should I be aiming for each day? Should 30 minutes be my goal? Over how long a period should I work up to whatever the goal should be?
I'm just going to leave this post there, realisitically I could make a whole thread of questions and concerns but that's the one I really need help with. If it makes any difference I'm a trans woman, 24. I'm not in this thread to debate the merits or otherwise of that, I'm just asking for advice on exercise.
I think you could learn a lot from reading the OP in the TLHF thread.
Good luck switching up your lifestyle, you won't regret it if you stay consistentLast edit: 2012-04-29 02:50:59 |
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| Iyerbeth England. April 29 2012 03:22. Posts 2211 | Profile Blog # |
On April 29 2012 02:50 KOVU wrote:
Show nested quote +On April 29 2012 02:44 Iyerbeth wrote:
I've been trying to switch up an extremely sedentary lifestyle (talking 6-7 years without so much as a brisk walk, and no that isn't an exageration) and I've somehow not become massive but I am gradually becoming fat and so I'm trying to fix both things.
Long story short I feel I'm definately improving but everywhere I look for advice seems to be suggesting quite a lot of time should be devoted to exercising, but I'm quite certain I shouldn't just be jumping up to those numbers (30 minutes a day??) after such an extreme amount of time of doing nothing. My point is, how much time should I be aiming for each day? Should 30 minutes be my goal? Over how long a period should I work up to whatever the goal should be?
I'm just going to leave this post there, realisitically I could make a whole thread of questions and concerns but that's the one I really need help with. If it makes any difference I'm a trans woman, 24. I'm not in this thread to debate the merits or otherwise of that, I'm just asking for advice on exercise.
I think you could learn a lot from reading the OP in the TLHF thread. Good luck switching up your lifestyle, you won't regret it if you stay consistent
Oh ok, will do. Thank you.  |
| | ♥ Liquid`Sheth ♥ | Why choose the lesser evil? | |
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| Release United States. April 29 2012 04:45. Posts 3973 | Profile Blog # |
I've been sick for 2 weeks now; fever, cold, runny nose, sore throat, sneezing.
I've taken Alka Seltzer Plus for a week and that didn't help.
I've been on Equate Cold Relief and that hasn't helped.
My parents don't want me taking pills (such as vit D)
What should i do now? |
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| Dzemoo April 29 2012 05:11. Posts 48 | Profile # |
| How does your body honestly differentiate between a serving of ice cream and a banana? Wouldn't it all just be glucose in the end? |
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| sJarl Iceland. April 29 2012 05:22. Posts 1583 | Profile # |
Only that ice cream is full of lactose and banana has a portion of fructose.
So they differ alot. |
| | "Witness!" - Karsa Orlong |
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| mordek United States. April 29 2012 05:46. Posts 3318 | Profile Blog # |
On April 29 2012 04:45 Release wrote:
I've been sick for 2 weeks now; fever, cold, runny nose, sore throat, sneezing.
I've taken Alka Seltzer Plus for a week and that didn't help.
I've been on Equate Cold Relief and that hasn't helped.
My parents don't want me taking pills (such as vit D)
What should i do now?
Resting will allow your body to heal/recover. Medicine or vitamins help accelerate it. I can't understand why your parents would allow you to take cold medicine but not vitamin D... maybe try that angle? If it doesn't get better soon (two weeks is kinda getting long) should probably see a doctor. |
| | It is vanity to love what passes quickly and not to look ahead where eternal joy abides. |
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| eshlow United States. April 30 2012 00:53. Posts 5014 | Profile # |
On April 29 2012 04:45 Release wrote:
I've been sick for 2 weeks now; fever, cold, runny nose, sore throat, sneezing.
I've taken Alka Seltzer Plus for a week and that didn't help.
I've been on Equate Cold Relief and that hasn't helped.
My parents don't want me taking pills (such as vit D)
What should i do now?
Sneak some vitamin D, and/or zinc
Or sleep more |
| | Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength |
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| KOVU Denmark. April 30 2012 03:18. Posts 681 | Profile # |
How do you train someone from not being able to do a pushup from their knees to being able to do a controlled pushup?
I guess leaning-agaisnt-a-table-pushups are the way forward? |
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| Hurricane United States. April 30 2012 06:59. Posts 3134 | Profile Blog # |
| have them do pushups off a table or bench. decrease the angle with the floor until they can do regular pushups. If they can't do a pushup off of a table, do wall pushes and increase the distance of their feet from the wall until they can do table pushes. Weight training will obviously help as well. Last edit: 2012-04-30 07:00:32 |
| | RIP CHARLIEMURPHY 11/25/10 NEVER FORGET |
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| Elegance Canada. April 30 2012 10:35. Posts 840 | Profile Blog # |
On April 29 2012 04:45 Release wrote:
I've been sick for 2 weeks now; fever, cold, runny nose, sore throat, sneezing.
I've taken Alka Seltzer Plus for a week and that didn't help.
I've been on Equate Cold Relief and that hasn't helped.
My parents don't want me taking pills (such as vit D)
What should i do now?
Cold medicine only relieve symptoms of the common cold - they are not cures. Vitamins shouldn't necessarily be a problem so I'm not sure why your parents are preventing you from taking them. |
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| GoTuNk! Chile. April 30 2012 12:49. Posts 2223 | Profile Blog # |
On April 30 2012 03:18 KOVU wrote:
How do you train someone from not being able to do a pushup from their knees to being able to do a controlled pushup?
I guess leaning-agaisnt-a-table-pushups are the way forward?
How could a man not be able to do a push up srsly -,- |
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