EFA.
*** The 2011 Gym Rats Thread ***
- Thread starter Morba
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EFA.
Yes and yes.
I don't have a huge amount of spare time so this works in pretty nicely for me
I usually do about 15 minutes cardio as a warm up and then about 10-15 afterwards, slower. The reason for that was I'm sure I read somewhere that cardio after weights was better for encouraging fat loss? I've probably got it wrong though
That's bang on mate, it will promote fat loss from what I understand. However, stick to interval training if you can.
Personally, I do my warm up on the treadmill with some steady paced running (About 14km/h), then hit my weights, then afterwards go on the rower.
3 minute warm up at circa 700cals/hr (just the rate I use to measure my speed), then 4 minutes of tabata.... Sprinting fast as you can for 10 seconds, restingg at about 650 - 700 cals/hr for 10 seconds, sprint, rest... repeat that for 4 minutes, then 3 minutes of warm down at whatever I can manage, normally 650 cal/hr! That'll get you going post-work out
Funnily enough, my legs don't suffer too badly straight after a leg work out. Then again, when I do my legs I usually train my shoulders afterwards. After 4 or 5 shoulder exercises, I guess my legs have recovered a bit. However, I can guarantee the next day will be completely written off for cardio, as my DOMs can last from 1 or 3 days afterwards!
So yes, I think I train my legs hard enough, thankyouplease
So yes, I think I train my legs hard enough, thankyouplease
Agreed. When I do my squats, I find failure is just a single rep away, I really do go until I can barely lift my legs. Then I absolutely wreck them further on a leg press. Then I'll whack out some leg extensions which are just excrutiatingly (SP) painful. I then hobble over to the free weights and whack out some shoulder work.
But then I'll grin and bear it and work through some cardio, yes I'm a LOT slower than normal, but I can still manage it. It's at that point where the walk down the stairs is bordering on embarrassing!
EDIT:
Morba, as said I then spend a long time doing my shoulder work out after I work my legs - maybe this allows the lactic acid to break down?
Bang on.
If I'm volume training then even getting off my porcelain throne is a big effort, as is lowering my battered behind down on to it. If you're knees/quads give way for a split second by just walking then you're on to a winner!
Strength work or lower volume stuff I find has minimal effect.
Lactate actually stops muscle contractions become possible due to it stopping the release of calcium in to the much which is what allows the actin and myosin protein filaments to contract. So there's only so much 'push through it' you can do before it becomes scientifically impossible, like breathing without oxygen.
Hahaha!
I have it the complete opposite way around, strength and max 1rm work completely kills my legs.
Volume strangely is not as bad.
But that about the porcelain throne is 100% truth!
It's painful, but you know what they say " Feels good man. "
I'm the same as above, volume does not overly effect me, whereas strength makes me feel all shakey, maybe its the CNS
You two need to come and do some volume training with me and FF! You'll be crawling to the door and we'll be dragging you back by your heels!
I know that's what I wanted, I did it since early January and every time I left gym I was sweating kittens, but no real soreness after the first couple of weeks 
I was following this program:
http://www.t-nation.com/free_online_article/most_recent/a_simple_program_for_complex_results
....and before you say it's due to my effort, it's not
I was following this program:
http://www.t-nation.com/free_online_article/most_recent/a_simple_program_for_complex_results
....and before you say it's due to my effort, it's not
Doesn't look too far off the mark. 9-12 sets of squats, usually finishing with a drop set from 150KG for a double/triple right down to 70KG for 35, followed by 3 sets of 20 on the press+ heels together, some hammy curls - again 3 x 20, calfwork 16 sets (8 per exercise) 20 reps and then FST-7 for extensions to finish used to ruin me and my TP.
You ain't squatting enough if you can run 5k!
There's probably some truth in that
Stronglifts is only a 5X5 routine. Add in the fact that I'm only doing relatively light weights and it's nothing like as demanding as some of the workouts I've seen posted here with 60/70/80 lifts rather than 25.My main goal was/is getting rid of fat. I'm not hugely overweight, nor terribly fat but I am carrying a few pounds extra round the middle. I felt the stronglifts routine was a good routine for me as it's the whole body and doesn't take too much time. I could easily be wrong though, more than happy to take suggestions for alternative routines
Anyway, was in again tonight and had my first injury. On the 4th set of squats the backside split right out of my tracksuit bottoms, not good. The guy next to me thought my knee had popped and couldn't work out how I got back up
You two need to come and do some volume training with me and FF! You'll be crawling to the door and we'll be dragging you back by your heels!
Volume for me today was 65-70% of my max weight.
With a minimum of 15 reps per set. (averaging 20 reps).
No more than 1min break between each set.
I got some odd looks blasting out tricep dips with +20kg plates hanging from my belt.
Got asked if I got sun burnt or went to a tanning bed because my triceps were bright red
Feel the burn, Burn the feeling!
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