07-09-2009, 03:23 PM | #23 |
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how much protein do you take? I read in various fitness magazines that to get bigger you should be consuming protein equivalent to your body weight daily. So if you're 220lbs you should get 220 grams of protein per day.
High weight with low reps is supposed to increase size as well. If you can consistently do 10 reps of 4 sets I would increase the weight so you do something like 8 reps your first set, 6, 4, then 3. Or something like that. |
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07-09-2009, 04:57 PM | #24 |
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There's all kinds of crap out there about how much protein to take, but last I heard, it's supposed to be 1 gram of protein per pound lean mass, not per pound body weight. Anyway, your body is only capable of digesting about 20-25g of protein per hour on average, so taking massive amounts at once is a waste.
But there are all kinds of conflicting studies out there, and every one of them insists they are right. Do you have the New Encyclopedia? All of this is in there, and it's really an incredible reference for varying your exercises, pinpointing weak spots, shaping, and even nutrition. Best book ever published IMO. |
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07-09-2009, 05:26 PM | #25 |
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thanks for all the input guys!!!
I think I do need to start incorporating a little bit more cardio into the workout.....i dont do much to begin with on a weekly basis. I've read in a few articles that doing cardio after a workout can completely negate everything you just did with weights...any of you guys hear that? I do think I need to dedicate one full workout session to cardio, then leave the other days to lifting. Either way...I usually workout on a weekly basis: Day 1: Chest/Triceps Day 2: Back/Biceps Day 3: Off Day 4: Shoulders/Legs (will now start incorporating squats!) Day 5: Biceps/Triceps* Day 6: Off Day 7: Chest *I try an substitute a muscle group that varies each week, so each week I'm working out a group of muscles twice. That look good to you guys....my working it too much???
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07-09-2009, 05:58 PM | #26 | |
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That sounds like a load of garbage. And what is their explanation for that? |
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07-09-2009, 06:36 PM | #27 | |
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If you are looking to shake things up, go do a search for Bill Star's routine (5x5) I've been told time and time again from less than credible sources that running will negate any muscle gain....guess these same people never looked at 100m sprinters.
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07-09-2009, 07:13 PM | #28 |
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It still is beyond me how people can say running will negate muscle gain. That's gotta be the most ridiculous thing I've ever heard. Sprinters are some of the most muscular people you will ever see.
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07-09-2009, 07:24 PM | #31 |
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Well what happened to marathoners then? Aerobic (long duration, low intensity) vs anaerobic conditioning (short duration, high intensity). One is catabolic; the other is anabolic.
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07-09-2009, 07:29 PM | #33 | |
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And yes, I know what aerobic, anaerobic, catabolic/anabolic is. |
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07-09-2009, 07:39 PM | #36 | |
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Anabolic - muscle building - muscular sprinters The type of running will determine the effect of training. You can lose muscle by running as long duration, low intensity exercise produces a mega cortisol (stress hormone) response which is a catabolic hormone. Too much cortisol production will also lead to lowered testosterone as a result of something called pregnenalone steal. |
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07-09-2009, 07:49 PM | #37 | |
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I think muscle breakdown would only occur with super long distances, like 30+ miles. |
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07-09-2009, 08:04 PM | #38 | |
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Gluconeogenesis. That's all I'll say. Your idea of burning fat as fuel does not always occur. It depends upon your nutrient intake. |
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07-09-2009, 08:22 PM | #39 | |
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07-10-2009, 07:45 AM | #40 | |
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Well if you are able to point that out, I'm certain you have recognized the merits of HIT type of training and how it is now the preferred method to efficiently lose fat. Let's consider the OP goals for a moment. He indicated he is plenty strong by his accounts and has difficulty in seeing his muscle...do you believe the same pattern of weightlifting will remove the fat from his body? Yes, you bring up very valid points on other contributing factors such as stress and nutrition and those also need to be factored in, but in my experience it is easier to get someone to address training then dieting/lifestyle.
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07-10-2009, 08:26 AM | #41 |
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done and done.
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07-10-2009, 09:11 AM | #42 |
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How old are you? Makes a huge difference in what works.
I was in your same shoes around 30. I rotated through everything in 6 days, including leg work. I swear, there were points where I thought I was shrinking! Finally said screw it, all this work for what?? So I backed off, took a few weeks off then went to chest/arms week one, shoulders/back/legs week two, med weights / med reps. About a month into I was bigger then ever. Try taking a break. Now at 39 I also surf a couple times a week and practice martial arts which makes up my cardio, and hit the gym twice a week. No longer a gym rat but I'm in better shape then most 40 year olds, or 30 year olds for that matter. |
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07-10-2009, 10:08 AM | #43 | |
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just turned 25 a month ago.
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07-10-2009, 10:56 AM | #44 |
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Building mass and increasing definition really can't be used in the same sentence.
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