Got anything to talk about relating to working out, here's the place
I have a nice little spreadsheet, which shows the number of sets and reps to aim for depending on your training goal i.e. Power/Strength/Hypertrophy/Endurance and also allows you to fill in the weight lifted for number of reps to ascertain your one rep max (1RM) and therefore your associated target weights in each of the aforementioned categories - i built it myself based on some other versions i've seen and used previously as well as my own thoughts and research.
If anyone would like a copy (it's in open office format) message me your email address and i'll send it next time i'm on the main computer....
Gastank, you said that you used exercise machines for two years with no results - why do you think that was? Did you find them too easy - could you easily do 8-10 reps without muscle fatigue? After all, lifting a weight surely has the same effect on the muscle whether it's attached to a machine or not? Speaking for myself, I am definitely noticing results with the Total Trainer 2000.
This is my current routine - based on one I found online, with some tweaking - two different formats, so one should open.
Using that, I have tweaked it until I reach between 8-10 reps for each exercise, apart from some exercises - I'm not sure if you're meant to train those muscles as intensely - could you clear that up for me, Gastank? Calf raises, for example - the routine I found online recommended 20 reps, but should you also aim for 8-10 reps with calves?
It's not easy to tell how much I'm lifting - it's a case of lifting increasing amounts of your own body weight, depending on what incline setting the machine's on. There is a way to find out how much you're lifting, but I can't be bothered to do it. All that matters is I'm reaching muscle fatigue (failure?) around rep 8 or 9 on most exercises. The leg exercises are getting too easy now, or they were before I stopped doing them because of my knee, so I might have to get some extra weights for the 'Power Bar'.
I would back everything that Robert has said and add to it, I too only learned how to do a pull up this year thanks to CrossFit - pull ups and chin ups are your classic strength move and despite YEARS of time in the gym on more programmes than I can think of CrossFit is the only one that got me to do unassisted pull ups and chin ups. For the record today's workout included 5x5 chin ups with a 5kg weight, not a lot but that's on top of the 82kg that I weigh!
I would however also ask people to consider the rather new school idea of CrossFit Endurance or CFE for short, it combines everything that is great about CrossFit with the WoD (workout of the day) with Dynamic and Max Effort traditional Strength Training + your selected discipline i.e. running
When training for my first half marathon, I didn't have the time to fit in a traditional running plan, and instead had a CFE programme devised to deliver the result. I trained for 16 weeks having NEVER run using the programme and completed the Great North Run in 2hrs13mins, not great but i was pleased, especially since my longest run during training was around 6.5 miles and purposefully took 90 mins.
I am still currently only running once a week (which will change in the new year) but my normal distance is around 7-10 miles without too much problem i.e. I still haven't actually followed a traditional running plan yet I can manage a reasonable long run without too many problems.
It's another thing worth looking at and By' Eck you could do a lot worse than look at CFE for toning those arms and upper body. In fact I would say that you could probably tone your upper body better without dumbells and sticking to bodyweight excercises/WoD's, after all you don't want the bulk, so it would be worth considering? Do you have a smartphone/iPod touch there are a number of WoD/CrossFit apps available and you could try the CFE and CrossFit websites, both of which post a new WoD daily.
yes the terminology is confusing, but thank goodness for the internet, there is a wealth of information out there and loads of tutorials and how to's on You Tube
Hi RR, Gastank and Byeck *waves*. Popping in to say hello.... but all this serious talk and different exercises that I've never heard about is a bit scary. Lol!
Actually it reminds me of when i started running 2 yrs ago and people mentioned, tempo, race pace, intervals.
So if my goal is to be able to do a pull up (or is it chin up? or is there a difference?) what do I need to do... other than buy a bar to stick across a door frame so i can actually attempt one of course?
I need things really, really simple.
Hi, Chili! Nice to see you, to see you... NICE!!!!
Like you Gastank, my running's going to be limited for now. The problem I've got right now is the fact that I have to walk to the common before I can have my run (doc's orders) - for the first two weeks back. That means because you can't pile on loads of layers because you'll overheat as soon as you start running, I freeze to death on the way to the common. I'm going to try and get out there when it's not too frigidly cold but it'll only be to keep things ticking over. My main focus for now will be my resistance workouts - and I'm going to try and get some rowing in even though I find it more boring than the treadmill.
Tomorrow, I'm going to order some Promax from the Predator site you linked to, it's so much cheaper there!
i had on 4 tops on sunday, 2 pairs of gloves, headband , leggings and 2 pairs of socks...i was warm-ish
I'm definitely no expert, but my understanding is more reps with lighter weights will tone you, not bulk you up. You look pretty toned already, Loula.
Of course I wouldn't just go out running with just one layer - I don't want to become an icicle. What I mean is that I can't run as soon as I leave the house, because I'm usually only cold for a short while before I get warmed up when running, but walking to the common means a ten minute or so walk, do the run, then another ten minute walk home. Things would be so much simpler if I could just run straight out of the door.
I read this on this very site:
You want to be warm without sweating so much you get a chill. "The rule of thumb is to dress as if it is 20 degrees warmer," says Maine Track Club president Mark Grandonico. "You should be slightly cool when you start." Think layers of technical fabrics, to wick sweat, with zippers at the neck and underarm area to vent air as you heat up. You'll learn your own preferences, but readers Darrell Arribas, of Cumberland, Rhode Island, and Eric Maniloff, of Stittsville, Ontario, both helped create these general guidelines.
That's a problem if I have to walk ten minutes there and ten minutes back. Actually, it's probably more like fifteen minutes - it takes about eight minutes slow jogging to get there.
Guys, remember we're runners, not body-builders! If you want to lift big weights, get huge muscles and not be able to run, then follow Gastanks advice. It would seem to me that Gastank is a weightlifter/ex-weightlifter, which is no good for runners, whatsoever.
If, however, you want to do some winter strengthening, like all runers should be doing at this time of year, lift light weights but do lots of reps (15 - 20). Some people...
Even if I had the body type for it, I wouldn't want to get 'huge'. Nope, just pack on a little muscle, broaden out a bit and get more definition. As you said, real muscle bound men do not generally make good runners.
An end result of looking like a footballer would do me. (Pipe dream).
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