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Association between muscular strength and mortality in men (2008) [pdf]

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Re: Association between muscular strength and mortality in men (2008) [pdf]

#81

Post by patrickmay »

kyllo wrote: post #16
unoti wrote: post #4

I've been doing strength training (the program is called Stronglifts 5x5[1]) with freeweights for about 9 months now. I just turned 44, and I've never felt better, and I'm stronger now than I have ever been. The program I use describes 3 simple exercises to do 3 times a week, and each workout takes me 30-45 minutes. Very little equipment is needed. It's hard to find good information about this on the net that covers…

This. I had a very similar experience, although I did Starting Strength followed by 5/3/1. Squats and deadlifts have done wonders for my low back and knee pain. Over two years of lifting, I have gained about 30 pounds, but my waist size has not changed, suggesting that the weight gain is nearly all muscle. There's no shortcut, all it takes is lots of barbell training and protein intake over time.

I'll plug Wendler's 5/3/1 as well. It's a great program once you've built even a minimal base. There's a plan in his book for beginners, too.

Re: Association between muscular strength and mortality in men (2008) [pdf]

#82

Post by sudont »

mindcrime wrote: post #17

I used to dabble with some amateur powerlifting (I could deadlift 420 and squat about 340 at my peak), and I have to say, there's something really addictive about lifting weights and getting stronger. Knowing that it can decrease your chance of death makes it even more compelling. Sadly, I, like so many other people, "fell off the wagon" and more or less quit lifting, gained a bunch of weight, and now, a few years la…

Forgive the fact it comes from a shameless marketer. I've always thought "panic early" was good advice, though:

http://www.sethgodin.com/bigmoo/free/panic.pdf

Re: Association between muscular strength and mortality in men (2008) [pdf]

#83

Post by rob_61 »

archon wrote: post #61
drexel wrote: post #47

Earlier quoted context omitted.

The book "Starting Strength" by Mark Rippetoe (book and author pretty much universally lauded by the strength training community) is also a great starting point. Beginners can often become overwhelmed by all the differing viewpoints and training methods presented to them when researching strength training but (besides avoiding injury by maintaining proper form and generally listening to your body to allow sufficient…

> Beginners can often become overwhelmed by all the differing viewpoints Yeah, I'm in this position. I've been using the machines at my gym (more for variety than any other reason) and when I started looking into strength training, I was swamped with competing methods, many of which instantly sent up red flags in my brain reading "SCAM". It's difficult for someone from outside the fitness world (me) to judge whether…

I've been a meathead (and nerd) for over a decade, when people ask me for advice on where to start, I recommend group exercise. If your gym has classes called Body-sculpt/Body-pump/Body-something, try them. It'll be a good mix of strength and cardio... you can build and branch out from there.

Re: Association between muscular strength and mortality in men (2008) [pdf]

#84

Post by ChrisInEdmonton »

bytefactory wrote: post #14
chollida1 wrote: post #5

Earlier quoted context omitted.

Well it depends on how hard and how long you run. Sprinting is one of the best muscle building activities you can do. I thought it was crazy to try, but I swear it's added 50lbs to my deadlift with one sprint work out a week for 3 months. Going from 475 to 525 is a pretty incredible increase in my deadlift considering I was adding about 5lbs a month before.

I'd just like to add that while running is great, one of the most effective forms of running is HIITs (High Intensity Interval Training). Basically, you run at maximum speed (80-100% of your capacity) for short bursts (10-15 seconds when you're starting out), and at about 50-60% for the warm-up and cool-down periods before and after (around 2 minutes) [1]. You do a total of about 20 minutes of this (and believe me, t…

I'm quite capable of running a half-marathon and decided to try the HIITs. They were terrible for me. My knees couldn't handle the added stress, and I had to give up HIIT and go back to 'regular' training. I'll certainly grant that it was an interesting training technique, though, and I can well see that it would be good for most people.

Re: Association between muscular strength and mortality in men (2008) [pdf]

#85

Post by WilliamSt »

3327 wrote: post #35

here is my 2 cents. Im a coder, developer but I am ripped (sorry for the self love) I work out like crazy and actively surf / kitesurf, rockclimb. So my gym sessions have always had a purpose - to make myself stronger per the requirements of those sports. So my 2 cents - get of the whey protein. don't take it do not touch it. I have no scientific evidence but way too many people are on that and no long term studies.…

Correlation does not imply causataion.

Re: Association between muscular strength and mortality in men (2008) [pdf]

#87

Post by gaetan »

unoti wrote: post #4

I've been doing strength training (the program is called Stronglifts 5x5[1]) with freeweights for about 9 months now. I just turned 44, and I've never felt better, and I'm stronger now than I have ever been. The program I use describes 3 simple exercises to do 3 times a week, and each workout takes me 30-45 minutes. Very little equipment is needed. It's hard to find good information about this on the net that covers…

Manohar Aich would aggree with you. He was still training at 99 years old: http://www.guardian.co.uk/world/2012/mar/18/indian-mr-univer...

Re: Association between muscular strength and mortality in men (2008) [pdf]

#88

Post by bargl »

unoti wrote: post #4

I've been doing strength training (the program is called Stronglifts 5x5[1]) with freeweights for about 9 months now. I just turned 44, and I've never felt better, and I'm stronger now than I have ever been. The program I use describes 3 simple exercises to do 3 times a week, and each workout takes me 30-45 minutes. Very little equipment is needed. It's hard to find good information about this on the net that covers…

I've been lifting since High School and the best program that I've found is P90X. If you want to start, but you don't understand fitness and/or dieting, it is a great place to start.

If you get bored easily and have finished P90X, then move on to Cross Fit. You can easily substitute workout days that don't require equipment for days that do.

In HS we did a variant of Strong lifts, the core lifts are great if you want to bulk up, but if you just want to get strong and tone, I'd suggest finding something else. I don't like to do the Olympic lifts only. I know you get a lot of muscles from them but I think everyone needs other exercise too (running, pullups, swimming, biking, etc.)

Re: Association between muscular strength and mortality in men (2008) [pdf]

#89

Post by catshirt »

WilliamSt wrote: post #85
3327 wrote: post #35

here is my 2 cents. Im a coder, developer but I am ripped (sorry for the self love) I work out like crazy and actively surf / kitesurf, rockclimb. So my gym sessions have always had a purpose - to make myself stronger per the requirements of those sports. So my 2 cents - get of the whey protein. don't take it do not touch it. I have no scientific evidence but way too many people are on that and no long term studies.…

Correlation does not imply causataion.

OP made that crystal clear.
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