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In my experience cardiovascular exercise is way better for almost everything he mentions and for strength training one doesn't really need weights, various push-up routines are more than enough.
I'm having a hard time imagining how push-up routines can match the muscle building power of heavy squats and deadlifts.
Earlier quoted context omitted.
I'm having a hard time imagining how push-up routines can match the muscle building power of heavy squats and deadlifts.
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For example, a full squat works the thighs, calves (somewhat), and core very hard. A deadlift works the hamstrings, core, lats and forearms very hard.
At the very least the panopoly of push-ups out there will have real trouble working most of your lower body, and heavy compound exercises tend to help development of your upper body too.
[1] There's a book called "Building the Olympic Body" by Coach Sommer that has a whole lot of nifty gymnastics stuff in it, but it requires rings and other equipment.
Good stuff although the rep scheme isn't optimal. I'd stick to sets of fives. A few additional points: a) Form, particularly on Squats & Deadlifts, is key. If you do them wrong you'll fuck yourself up. The stuff by Mark Rippetoe, particularly Starting Strength, is awesome for this. b) If you want to make progress you'll need to consume a surplus of calories. A good way to do this is to add full fat milk to your diet…
If you don't build muscle very easily, then you need to be careful with extraneous physical activity. As an ectomorph, I find that I need ALL of my 4500 daily calories to build muscle. I generally lift 3 times a week with a 4th day of dedicated to cardio at the end of the week. I rotate between 4 week sets of cardio/muscle-building as well.
That works well for me. The authors suggestion of doing daily cardio might very well be sabotaging your results.
In my experience cardiovascular exercise is way better for almost everything he mentions and for strength training one doesn't really need weights, various push-up routines are more than enough.
I'm having a hard time imagining how push-up routines can match the muscle building power of heavy squats and deadlifts.
In my experience cardiovascular exercise is way better for almost everything he mentions and for strength training one doesn't really need weights, various push-up routines are more than enough.
In my experience cardiovascular exercise is way better for almost everything he mentions and for strength training one doesn't really need weights, various push-up routines are more than enough.
I'm having a hard time imagining how push-up routines can match the muscle building power of heavy squats and deadlifts.
I believe most people spend far to much time on Cardio, and not nearly enough time developing their muscles. You get so much benefit in terms of metabolic changes from muscle building that it should be a part of any work-out. Cardio is important, no question. If your goal, however, is to change your physique you will get much more mileage from weight-lifting. This includes just a general weight-loss goal.
Really, I try to shoot for the fitness tri-fecta: * Eat right (in my case a high calorie diet with lots of vegetables protein, and dietary fat) * Build muscle (by lifting heavy objects multiple times, primarily through big compound exercises like squats and dead-lifts) * Build endurance with a cardio program (I alternate with my muscle building program)
Good stuff although the rep scheme isn't optimal. I'd stick to sets of fives. A few additional points: a) Form, particularly on Squats & Deadlifts, is key. If you do them wrong you'll fuck yourself up. The stuff by Mark Rippetoe, particularly Starting Strength, is awesome for this. b) If you want to make progress you'll need to consume a surplus of calories. A good way to do this is to add full fat milk to your diet…
Good stuff although the rep scheme isn't optimal. I'd stick to sets of fives. A few additional points: a) Form, particularly on Squats & Deadlifts, is key. If you do them wrong you'll fuck yourself up. The stuff by Mark Rippetoe, particularly Starting Strength, is awesome for this. b) If you want to make progress you'll need to consume a surplus of calories. A good way to do this is to add full fat milk to your diet…
I agree with the general advice, especially with the Starting Strength recommendation, but the milk advice (also from this book), speaking from own experience, is a recipe for disaster unless you are aiming for a powerlifting physique, with plenty of muscle hidden underneath plenty of fat or unless you are __really skinny__. "Starting strength" is great for exercise technique, but go also get a good nutrition book an…
They heavy weights are there to persuade your body to hang onto muscle which is metabolically expensive and therefore eliminated if not used.
I'm curious how much you were eating to wind up with loads of fat. I've put on ~40 lbs in the last year and still have a six pack [2].
[1] much is a maximum of 1 lb a week.
[2] In favorable lighting.
ugh....the large number of reps at low weight meme has spread because people want to believe that they can do an easy workout. if you can do more than 5 reps your weight is too light. there's no such thing as "toned instead of bulk". lifting casually a few times a week is not going to turn you into a hulkish freak. and if you want toned you do CARDIO. treating weightlifting as cardio is stupid. for the average person…
1) You claim that "weighted dips and pullups" combined with "jogging up hills a few times a week" amounts to a complete exercise regime. As far as dips and pullups go, the average person would benefit much more from a simple weightlifting routine like Starting Strength. Additionally, HIIT(High Intensity Interval Training) is a far more effective than steady-state cardio.
2) You state that the average person should pursue Olympic lifts if they want to "take it further". Olympic lifts are some of the hardest exercises to perform correctly, and can be dangerous when attempted by untrained novices. While this makes for good competition, this is impractical for the average trainee. The complex movements involved in performing Olympic lifts can be broken down into more isolated sub-movements, e.g. military press and the power clean rather than the entire clean and jerk. These sub-lifts are far easier to master, and thus more worthwhile to any trainee not looking to compete in an Olympic-style lifting competition.