6 month workout review and couple of questions

tom_e said:
I've never seen you post anything of worth in SA, especially as I'm sure you've claimed to be a PT or to have studied sports science or something along those lines in the past.
You come in post some crap in a very I know what I'm talking about tone and 2 days later you come and post a question that even a complete n00b should know.
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Studied sports or PT are you deluded why would I study one of them courses when I'm doing economics at a top uni, but moving on where's my questions which I post please direct me to them. I do my own research and reading so I would say I know a bit, your whole post is flawed and full of bs as non of what you said is true. The only thread I really hang around in is the supplements thread as apart from Freefaller no-one is really clued up with accurate info, so it's got to be found on knowledgeable sites
 
Suarez7 said:
One way to solve this, LiE vs ElliotJames e-stats and pics. I already know who wins.
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Thing is, someone who is quite advanced and can still lack knowledge in many areas, I don't know a lot of stuff and defer to others on many topics. However, cardio before weights, I can't see the point. If ElliotJames wants to explain why he thinks it's OK to burn through your bodies fuel before doing weights, he is more than welcome to.
 
Hatter The Mad said:
Yeah, I have noticed that - I have fished out may of FF and Ice's posts for that reason. I also spent a lot of time on a calorie deficit until I realised I couldn't have my cake and eat it (or more accurately in this case, have my cake and not eat it).

Where do you fit your cardio into your routine?
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I do 5mins of HIIT at the end of my workout but only because my aim is fat loss atm, once I start bulking I doubt I'll bother doing any at all.
 
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elmarko said:
I do 5mins of HIIT at the end of my workout but only because my aim is fat loss atm, once I start bulking I doubt I'll bother doing any at all.
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Cut down to maybe just one burst of HIIT a week, if you enjoy cardio I see no reason to totally give up on it, it's good for heart health unless your weight sessions are that intense your pushing high bpm.
 
LiE said:
Why do you want to do cardio?
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For general cardio health and because I want to be able to run longer distances than I can right now. Does cardio completely conflict with my other goal of wanting to build strength and mass?


ElliottJames said:
2g per ?!?!?! You got this all wrong and sorry but that's feeble ignore
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Really? I was already under the impression 2g of protein per lb was absolutely the most I would need.

wrong there's no correct time to do cardio and if you can't bang out 30 mins cardio and still lift to your max you don't deserve to be in the gym.
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Well, even though I was doing cardio before lifting, I quickly saw the illogic of this once I was asked why in this thread. Exercise uses energy and I need all the energy I can to lift. Or is there some nuance I am missing?
 
Suarez7 said:
Cut down to maybe just one burst of HIIT a week, if you enjoy cardio I see no reason to totally give up on it, it's good for heart health unless your weight sessions are that intense your pushing high bpm.
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:D haha, I hate it - I get upto about 180/190 BPM atm (at 29 with a resting of around 55 bpm) at the end of my workout if I push it 100% on the bike with very high resistance/max speed.

Currently only doing it due to the benefits for fat burning I've read about, but to be totally honest I'm not even 100% sure on those (hard to find concrete info on the subject).

I don't do the cardio on leg-day (I'm not able!) - but the other 3 days I do.
 
elmarko said:
Advice from a noob lifter (started last year & done a fair few months on & off - all while on a huge calorie deficit so minimal gains :( - so you should be able to rock these on a surplus).

Started on the bar for BP now at 80kg, 20kg on squats now at 125kg & 60kg on deadlifts & now at 145kg - only one which is screwing me is OHP (which is stuck at about 45kg/47.5kg, which I think I need a calorie surplus to beat lol) - on that note only 6lb more & I start my first ever bulking phase.... (can you tell I'm excited :D)

Ditch the pre-workout cardio, focus on some core big lifts first, drop the smith machine, more protein & ignore the noob lifters like me :p.

FF, Ice & Lie & a load of the others should be able to give you some great advice.
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Same here on OHP's lol! 45-47.5! Hard thing to increase the weight on! But it's getting easier so I'll add an extra 2.5 soon! :) good work tho.
 
Hatter The Mad said:
For general cardio health and because I want to be able to run longer distances than I can right now. Does cardio completely conflict with my other goal of wanting to build strength and mass?


Really? I was already under the impression 2g of protein per lb was absolutely the most I would need.

Well, even though I was doing cardio before lifting, I quickly saw the illogic of this once I was asked why in this thread. Exercise uses energy and I need all the energy I can to lift. Or is there some nuance I am missing?
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Cardio uses calories, so if your goal is to add mass you're making extra work for yourself. If you're after weight loss, weights are also effective at burning calories, with the added benefit of doing more lifting.

So if you want to get good at cardio, do cardio.

Don't do cardio before weights, use the energy to put more into your weight training.
 
Yeah I remember this ElliotJames guy... Seems to have problems with his unsubstantiated ego.

Doing cardio is only important if you want to have good cardio fitness. That might seem like a no brainer, but it's not important for everyone. It is absolutely not important for fat loss, and will stifle progress in the gym if it is poorly implemented. Your body only has a limited pool of adaptive resources.


Hatter The Mad said:
So taking squats as an example, you think bigger weight, fewer reps and more sets? Like 5x5?
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That would be one way of doing it, yes. But there are other ways.

To look specifically at your leg day currently:

Squats 3x8
Lunges 3x8

Add in a few exercises, and suddenly 3x8 is enough:

Squats 3x8
RDL 3x8
Leg press 3x8
Lunges 3x8

This is also enough:

Leg press 10x10

Or this:

Squats 2x20
RDL 3x5


Not that you should really be crafting your own programmes as a beginner, but it's important to have the right balance of stimulus across the week. A lot of new guys don't understand what training intensity is, and only really identify with the value of chest and arm exercises. But yeah, this is why people shouldn't edit programmes they find.
 
grudas said:
Same here on OHP's lol! 45-47.5! Hard thing to increase the weight on! But it's getting easier so I'll add an extra 2.5 soon! :) good work tho.
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Cheers, last time I checked we are pretty close on the lifting thread :).

OHP's is the lift I hate the most, I've switched to a 4 day split with a specific shoulders day (bringing in standing dumbell press, behind the neck press & pull-up assistance after the main overhead press).

In a couple of weeks I'll be testing my 1RM again so hopefully will have made progress after a month on the Wendler program (fingers crossed) - want to be pushing 60kg ASAP on the OHP so I'm not using the girls 10kg plates & can start rocking the 20's :p.
 
grudas said:
Same here on OHP's lol! 45-47.5! Hard thing to increase the weight on! But it's getting easier so I'll add an extra 2.5 soon! :) good work tho.
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I was the same, I think it's more of a confidence issue with this exercise, you need to be sure you can lift it otherwise it can go all wrong tbh, 50+ kg dropping on you if you press then fall backwards or forwards ain't good, probably made it worse that I once seen this happen in a gym.
 
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