*** The 2013 Gym Rats Thread ***

[wozza2k]

Did the following tonight:

Squat 4 x 5-8 (was meant to be 4 x 12-15)
One-Leg Leg Press 3 x 12
Leg Extension 3 x 12
Leg Curl 4 x 12

I now feel like I can barely walk, tomorrow should be interesting.

First time squatting tonight, although it was in a smith machine as that's the best my gym have. DAMN no wonder that say the squat is the king of exercises I feel mashed.

 

[Begbie]

Looks like your trying to remember Stronglifts .

Squat 5x5
Bench 5x5
Row 5x5

Squat 5x5
OHP 5x5
Deadlift 1x5

Fixed

Starting Strength has cleans aswell iirc.

Ha, terrible memory!

This worked magic for me though, massively helped my squats!

If I had to do it now though, I'd changed it;


Squat 5x5
Bench 5x5
Row 5x5

Deads 5x5
OHP 5x5
Sqauts 3x5

 

[-Ad-]

do 15 mins HiiT cardio, not just steady state cardio at the end of your workouts if you want to help boost fat burning

You're doing it wrong if HIIT can be put at the end of a weights workout. You can do a high intensity interval session, but its not nearly as high intensity as if you just do the HIIT as your session.

By all means do it people but for me A proper HIIT workout is the workout, afterwards you should have trouble moving your collapsed mess of a body off the floor

 

[Somnambulist]

Yeah that 1x5 deads seems silly. Doesn't feel like you do enough.

The idea is your warm up sets build up to a decent weight, then your working set is all out. Because you're squatting max effort x3 a week, the deadlifts take a backseat somewhat though.

 

[Freefaller]

You're doing it wrong if HIIT can be put at the end of a weights workout. You can do a high intensity interval session, but its not nearly as high intensity as if you just do the HIIT as your session.

By all means do it people but for me A proper HIIT workout is the workout, afterwards you should have trouble moving your collapsed mess of a body off the floor

Indeed. I can't do much after a full on HIIT session.

 

[Freefaller]

Did the following tonight:

Squat 4 x 5-8 (was meant to be 4 x 12-15)
One-Leg Leg Press 3 x 12
Leg Extension 3 x 12
Leg Curl 4 x 12

I now feel like I can barely walk, tomorrow should be interesting.

First time squatting tonight, although it was in a smith machine as that's the best my gym have. DAMN no wonder that say the squat is the king of exercises I feel mashed.

Too much machine based exercise. Fine if you're trying to be a bodybuilder though. If you want strength, flexibility and functional power - things like leg curls and leg extensions are pony.

 

[Syla5]

You're doing it wrong if HIIT can be put at the end of a weights workout. You can do a high intensity interval session, but its not nearly as high intensity as if you just do the HIIT as your session.

By all means do it people but for me A proper HIIT workout is the workout, afterwards you should have trouble moving your collapsed mess of a body off the floor

there is nothing wrong with HiiT at the end of a weight session. Yes it isnt optimal, but if you cant get to a gym 5 days a week then 3 hiit sessions at the end of your weights workout is better then 30 mins cardio at the end of the session.

The whole point of hiit is to wipe out your glycogen stores, the weights session already goes some way there, so hiit at the end of the session helps this out.

I have used hiit like this effectively to strip body fat before, and it does work. The whole point is that steady state cardio makes your body very efficent at retaining/storing glycogen, hiit no matter when it is done is very efficent at depleting glycogen.

 

[Freefaller]

Woot! First workout done. Forgot how boring rowing is but it's for a good cause.

Log thread to come soon I think

Yay! Well done! Hopefully you'll be injury free and you'll be able to hit it hard.

 

[Freefaller]

there is nothing wrong with HiiT at the end of a weight session. Yes it isnt optimal, but if you cant get to a gym 5 days a week then 3 hiit sessions at the end of your weights workout is better then 30 mins cardio at the end of the session.

The whole point of hiit is to wipe out your glycogen stores, the weights session already goes some way there, so hiit at the end of the session helps this out.

I have used hiit like this effectively to strip body fat before, and it does work. The whole point is that steady state cardio makes your body very efficent at retaining/storing glycogen, hiit no matter when it is done is very efficent at depleting glycogen.

The point is, HIIT at the end of a session whilst it may be relatively intense it won't necessarily hit your heart's the lactate point which is what HIIT is about. It will be less effective than say a 10min skipping session at home later or another day. I do most of my HIIT at home - I just do some skipping, or hill sprints. 10-15 mins it's done, and I don't have far to go to get home. When you're hitting 90%+ of your max effort and trying to get your heart at the lactate point you tire very quickly - the ability to achieve that effectively after a full on work out is harder.

I'm not saying it's not beneficial - but I'd rather concentrate on recovering from the workout, and do HIIT later, or another day.

I'd agree that HIIT before a workout would basically ruin you.

Still, doing some interval training after a workout is still good - it won't be HIIT, it's what we call a "conditioning" workout - I do these quite a lot, a mixture of burpees, sled pushes, bag clean and press etc....

Just for your edification.

 

[Syla5]

Hiit at the end of weight session is still hiit if your slamming your heartrate up to the max for you HI periods, and if your sticking to decent ratio's. Personally i can still achive 5 to 8 reps of 60 low/ 30 hi (2:1) after a weight session and raise my heartrate to optimal for the high portions. I cant do as high resistance on the bike for example, but having already hit the weights there isnt a need it to be as high. I guarantee its HiiT as i can barely walk back to the chaning rooms, and that it works. This is far from conditioning work.

Yes i fully agree that doing HiiT totally detatched from a weight session is ideal, and even more ideal if done in the morning and fasted.

 

[LiE]

If I'm going flat out I'd be dead in about 10-12 seconds. Hill sprints for example, no way could I run max effort for 30 seconds

 

[Syla5]

I can go flat out for 30 seconds for as long as i could for only 10 when i first started hiit. longer then 30 Hi and i would agree it starts to become conditioning and not high enough intensity

 

[LiE]

I think it depends on the type of HIIT. The bike is likely easier going on the body than sprinting up a hill.

 

[Freefaller]

Hiit at the end of weight session is still hiit if your slamming your heartrate up to the max for you HI periods, and if your sticking to decent ratio's. Personally i can still achive 5 to 8 reps of 60 low/ 30 hi (2:1) after a weight session and raise my heartrate to optimal for the high portions. I cant do as high resistance on the bike for example, but having already hit the weights there isnt a need it to be as high. I guarantee its HiiT as i can barely walk back to the chaning rooms, and that it works. This is far from conditioning work.

Yes i fully agree that doing HiiT totally detatched from a weight session is ideal, and even more ideal if done in the morning and fasted.

If you say so.

If it's working for you then I can't really argue.

 

[MoNkeE]

My take on HIIT, it's about heart rate, not hitting glycogen stores. I read a study recently saying that 3 sets of bicep curlz would diminish your glycogen stores in your biceps by 60%. Now I know the bicep is a small muscle, but it just goes to show that a full workout will do a lot to diminish your glycogen stores. Also, what's the need to remove glycogen?

As for the heart rate, this is how your body sets off chemical releases and triggers to start burning fat as fuel, along with exercise timing. Doing HIIT on muscles that are already hammered, you are NOT going to be getting your heart rate as high, it's just not going to be possible. You're not going to be moving fast enough to get your heart pumping fast enough.

Not saying HIIT isn't good at all, just that really you need a session for it. Nor am I saying solid state cardio is better than HIIT after a session. But I wouldn't be capable of a max effort HIIT sesh after a decent workout, to the point where I wouldn't even call it proper HIIT, just running fast then slow-cardio

 

[Freefaller]

It IS about heart rate - lactate point. NOT glycogen stores. Especially if you've already done a work out.

But there you go....

 

[LiE]

I believe once glycogen stores have been used up the body turns to burning fat.

 

[MoNkeE]

You'd be better off getting in to ~110bpm for some incline treadmill walking for 20-30 minutes after a work out imo, that combined with a good diet will strip fat off you more effectively. Unless yo have the time to go to the gym 6 days a week for individual HIIT seshs.

 

[Freefaller]

I believe once glycogen stores have been used up the body turns to burning fat.

Bingo.

You'd be better off getting in to ~110bpm for some incline treadmill walking for 20-30 minutes after a work out imo, that combined with a good diet will strip fat off you more effectively. Unless yo have the time to go to the gym 6 days a week for individual HIIT seshs.

Indeed. Though 110bpm for you may be right, for others it may be a bit different everyone is more/less aerobically fit.

Though to be honest, even just being active - movement, moving around during the day, generates lipase production, an enzyme designed in metabolising fat. So if you can maximise lipase production, that along with some exercise, you're winning anyway. Diet is the ultimate for reducing fat - exercise, and high intensity exercise, helps accelerate calorie usage more than anything else.

 

[Zefan]

Dom - totes mirin your deadlift rage. Makes me happy.