Well, thanks for the advice and the reality check - I'll just have to get into it and see how things go. Just getting over jet lag but I'm going to the gym later today - for some reason I got whacked harder than usual this time. My question was more about exercises, or sets, weights and reps, because I know for a fact that for me, training daily with relatively light weight and lots of reps (rowing, or some of the weight training we'd do, which was usually circuits), doesn't really result in my putting on weight or size. I was never as low as 145 though - maybe 155 when I was really looking to lose weight and trial with the lightweights, but usually 160ish or just over. Should I be looking to do fewer reps with heavier weight, and perhaps one or two times per week? I'm sure there are programs in magazines or whatever, but I thought I'd ask if you guys have any success/failure stories.
As for protein supplements, I agree that the bars are annoying, but I started using protein powder (just whey protein, not the weight-gain carb stuff) in the last year of my rowing, just after workouts. I tend not to get a ton of protein in my diet anyway, and it really helped with recovery if I drank it immediately after working out. It's less convenient than the bars, but even in expensive-ass England you can get a $20 tub that lasts at least a few weeks (longer if you just drink it after workouts); and I know for a fact you can get huge cheap bags of it at like Sam's Club or whatever in the States.
Re: Weightsezetta0041January 13 2008, 18:39:01 UTC
Here's what I'm doing for a workout these days:
Monday: Pull-ups with 50lbs around my waste (as many as I can, if I get 10 I increase the weight the following week). Dips with 75 lbs around my waste (same as pullups). Shrugs with 205lbs on a barbell (as many as I can, around 15) Standing Military Press-115 lbs (as many as I can, around 10) Repeat all 4 exercises but with reduced weights.
Thursday: Front Squats with 165 lbs (try for 15) Leg Extension (try for 20, not sure the weight its a machine) Trap Bar Deadlift with 245lbs (try for 10) Leg Curl (like Leg Extension) Repeat with Reduced Weights
I've been setting up all the weights before I start so that I take zero rest. The whole workout probably takes about 12 minutes and I feel like puking afterwards (I go to the gym before I eat anything that day so I only dry heave if I do feel sick). This style of workout is what I used to do in HS and with you guys freshman year. After trying a lot of other stuff (5 days a week, longer time in the gym, more sets, etc.) I'm convinced this is the best way to go (short workouts, no rest, one set to failure with a weight you get between 10-20 reps with). That could just be for me, as I ahve problems keeping weight off, not putting it on. Its also incredibly painful and mind numbingly boring. Its Sunday and I'm still incredibly sore from thursday and can't walk.
As for protein supplements, I agree that the bars are annoying, but I started using protein powder (just whey protein, not the weight-gain carb stuff) in the last year of my rowing, just after workouts. I tend not to get a ton of protein in my diet anyway, and it really helped with recovery if I drank it immediately after working out. It's less convenient than the bars, but even in expensive-ass England you can get a $20 tub that lasts at least a few weeks (longer if you just drink it after workouts); and I know for a fact you can get huge cheap bags of it at like Sam's Club or whatever in the States.
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Monday:
Pull-ups with 50lbs around my waste (as many as I can, if I get 10 I increase the weight the following week).
Dips with 75 lbs around my waste (same as pullups).
Shrugs with 205lbs on a barbell (as many as I can, around 15)
Standing Military Press-115 lbs (as many as I can, around 10)
Repeat all 4 exercises but with reduced weights.
Thursday:
Front Squats with 165 lbs (try for 15)
Leg Extension (try for 20, not sure the weight its a machine)
Trap Bar Deadlift with 245lbs (try for 10)
Leg Curl (like Leg Extension)
Repeat with Reduced Weights
I've been setting up all the weights before I start so that I take zero rest. The whole workout probably takes about 12 minutes and I feel like puking afterwards (I go to the gym before I eat anything that day so I only dry heave if I do feel sick). This style of workout is what I used to do in HS and with you guys freshman year. After trying a lot of other stuff (5 days a week, longer time in the gym, more sets, etc.) I'm convinced this is the best way to go (short workouts, no rest, one set to failure with a weight you get between 10-20 reps with). That could just be for me, as I ahve problems keeping weight off, not putting it on. Its also incredibly painful and mind numbingly boring. Its Sunday and I'm still incredibly sore from thursday and can't walk.
Reply
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