Weightlifting/Bodybuilding Thread V.7 - let's see if more people care about themselves - General

thanks to the above post I'm now going to make it my goal to run 5 miles every Sunday / Tuesday / Saturday, with MWF being stronglifts

Hill sprints are best.

[QUOTE=SpaceGhost;50064677]Hill sprints are best.[/QUOTE] thanks to my urban dangerous surroundings I'm keeping it to a treadmill

Cycling is fun, if you get good at it you can race cars. There's even leaderboards and shit. [url]https://www.strava.com/segments/11575051?filter=overall[/url]

[QUOTE=cathal6606;50062084]time to bulk up[/QUOTE] as usual would love to but I need to cut, since I qualified for nationals I can go there and maybe break some records if I can get into the under 90 kg class and still keep the majority of my lifts

What do you folks think of HIIT? I've been recommended it when I start heading to the gym next month, and I'm having a hard time figuring out what to do specifically.

It's harder on your body than normal endurance training, and because it's so intense it's important to ask yourself if you'll be able to stick with it (compared to your other cardio options). I would refrain from recommending it to people who are not used to running. A concern with running is that different aspects of your body are going to develop and heal at different rates. Cardiovascular adaptation is going to occur more quickly than your bone adaptation. I'm sure you want to avoid stress fractures. Literature often suggests for normal running that progress actually be limited to a set amount of progress for a while to prevent injury. IIRC the general progression is ~+10% distance per week max. HIIT, being especially intense is probably even more rough. Keep in mind that as you age, you may experience joint issues (esp knee) issues. Swimming and biking may be less rough on your joints. What are your fitness goals? For general cardiovascular health and endurance purposes running a couple miles every other day will suffice and won't take very long. HIIT is nice supplementally, but might be best added after you've been running for distance for a while. If you're looking to lose weight, you might try tracking your diet for a while, running a deficit and going for distance. If you're looking to just get faster, HIIT will probably do you well. (Strength training for the legs (lunges/squats) will help also.)

I haven't done cardio in over a year and half and I'm going to start again, would you recommend couch to 5k or another conditioning program?

I've never really thought to use a formal program for running - I ran in grade school as a sport so it had not really occurred to me that a program would be necessary. I prefer something less formal. Start out with a target distance, e.g. two miles or whatever just starts to feel properly uncomfortable. Run that MWF, add 10% more distance each week. Stretch after the first few minutes once you feel warmed up. Google maps and similar tools are fun for planning your runs. Weather permitting you might look at local trails/nature centers.

Never been able to run because it's so dang boring and just no fun at all. Started doing Muay Thai again as my cardio and it's a blast while being hard as fuck.

So I've made a decision seeing as I've gotten a job at a gym I may as well start exercising again. I lost a lot of weight last year so I simply resolved to be skinny again. But nay, a different urge called to me, a new challenge awaited me. Becoming HUGE. Now that the dramatic monologue is over with can someone recommend me some good supplements? Mostly looking for a good creatine and amino acids and any other suggestions would be awesome as well.

Supplements wont do shit if your diet and program isnt on point. If you have those sorted, creatine monohydrate is all you need, and maybe some fish oil and vitamin D too.

[QUOTE=cathal6606;50072374]Supplements wont do shit if your diet and program isnt on point. If you have those sorted, creatine monohydrate is all you need, and maybe some fish oil and vitamin D too.[/QUOTE] This. Its debatable whether whey even has much of an effect, most people benefit from just having the extra calories so you may be better of putting your money towards proper food. Just lift for 6 months and focus on diet + killin yourself in the gym the most and you'll still make gains.

[QUOTE=cathal6606;50072374]Supplements wont do shit if your diet and program isnt on point. If you have those sorted, creatine monohydrate is all you need, and maybe some fish oil and vitamin D too.[/QUOTE] whey protons is godly on a cut though, nice tasting, get some low calorie protein in and you don't feel like you're eating anything unhealthy because hey supplements. On a bulk yeah just eat all the food all the time

Started dieting and exercising again, decided to move away from the strength programs I would usually do because I find them horrendously boring for some odd reason. I've switched it up to a 5 day split consisting of: Chest/Abs, Back, Off day, Shoulders/Abs, Legs, Arms/Abs, Off day. In one day I've lost 2.8 pounds (assuming this purely waterweight but still). :rock:

[QUOTE=Exigent;50075687]Started dieting and exercising again, decided to move away from the strength programs I would usually do because I find them horrendously boring for some odd reason. I've switched it up to a 5 day split consisting of: Chest/Abs, Back, Off day, Shoulders/Abs, Legs, Arms/Abs, Off day. In one day I've lost 2.8 pounds (assuming this purely waterweight but still). :rock:[/QUOTE] Doesn't weight fluctuate like crazy on a day-by-day basis anyways?

Can someone recommend a pre workout that doesn't make me piss every 10 fucking minutes

[QUOTE=Biotoxsin;50071075]I've never really thought to use a formal program for running - I ran in grade school as a sport so it had not really occurred to me that a program would be necessary. I prefer something less formal. Start out with a target distance, e.g. two miles or whatever just starts to feel properly uncomfortable. Run that MWF, add 10% more distance each week. Stretch after the first few minutes once you feel warmed up. Google maps and similar tools are fun for planning your runs. Weather permitting you might look at local trails/nature centers.[/QUOTE] Yeah I just decided 'fuck it' and did what you said, ran for 30 minutes and did 3 miles. I'm actually surprised, I remember doing cardio when I was fat as fuck and it took me like 3 months to get to that and I did it on my first day after such a long hiatus. Who woulda'funk it :v:

[QUOTE=NuclearAnnhilation;50076213]Can someone recommend a pre workout that doesn't make me piss every 10 fucking minutes[/QUOTE] Just get a bottle of caffeine pills for $3 at your supermarket. They sell it next to the medicine for headaches. [editline]5th April 2016[/editline] [QUOTE=Lone Wolf807;50076927]Yeah I just decided 'fuck it' and did what you said, ran for 30 minutes and did 3 miles. I'm actually surprised, I remember doing cardio when I was fat as fuck and it took me like 3 months to get to that and I did it on my first day after such a long hiatus. Who woulda'funk it :v:[/QUOTE] I feel like getting past the mental block is the hardest part of running. Once you get to a distance you're really happy with you can start to pick up the pace. In school I used to do five miles every morning before class and I was able to get down to a consistent sub-six minute mile (for the first mile).

2.5 hour spring ball practices got me dead ass tired. Somehow still putting weight and strength on. Working on hamstring flexibility and focusing on form on my lifts with about 60% of my max. Feeling a lot more athletic.

[QUOTE=Waterpi;50072574]whey protons is godly on a cut though, nice tasting, get some low calorie protein in and you don't feel like you're eating anything unhealthy because hey supplements. On a bulk yeah just eat all the food all the time[/QUOTE] I cant recommend whey since I cant take it but yea, more low calorie protein on a cut is great. The closest I can get to that is cottage cheese or plain chicken.

[QUOTE=Biotoxsin;50077276]Just get a bottle of caffeine pills for $3 at your supermarket. They sell it next to the medicine for headaches. .[/QUOTE] caffeine will still make you piss and speed up your peristalsis, it's the component in PWOs that does a considerable part of that effect, also depends on one's tolerance in general, anything that heightens your blood pressure (and/or volume) will make you piss more

Is 15 minutes of cardio a day enough? I do the elliptical for 10 minutes straight on 11 resistance then I lower it to around 6 for the last 5 minutes.

Odd, I never knew that about pre. I suck back more water and piss less with pre... until like 2 hours after where I may as well be a firefighter, damn near floor the toilet

On all my off-days and evenings I have the urge to go to the gym. Is there anything I could do on my off-days to satisfy that urge? I already do archery once a week. Running, maybe?

[QUOTE=cathal6606;50079316]I cant recommend whey since [b]I cant take it[/b] but yea, more low calorie protein on a cut is great. The closest I can get to that is cottage cheese or plain chicken.[/QUOTE] how come?

couldn't finish my last two sets for shoulder presses today :( 95 pounds. hopefully after the week break i should be able to do 5 full sets of 100.

[QUOTE=Asgard;50081910]On all my off-days and evenings I have the urge to go to the gym. Is there anything I could do on my off-days to satisfy that urge? I already do archery once a week. Running, maybe?[/QUOTE] Mobility exercises? I started doing proper leg/shoulder mobility exercises for my squat form on off-days and it's been really helpful. Also really good if you ever want to start doing olympic lifts.

[QUOTE=rider695;50082235]Mobility exercises? I started doing proper leg/shoulder mobility exercises for my squat form on off-days and it's been really helpful. Also really good if you ever want to start doing olympic lifts.[/QUOTE] That sounds like a really good idea. Do you have happen to have a program or schedule you could recommend? [editline]6th April 2016[/editline] Also, what about going to the gym for treadmill running on my off-days? Every time I'm done lifting, I don't feel like running another 25 mins. Would it be worth it to go back on my off-days for running?

[QUOTE=Asgard;50082468]That sounds like a really good idea. Do you have happen to have a program or schedule you could recommend? [editline]6th April 2016[/editline] Also, what about going to the gym for treadmill running on my off-days? Every time I'm done lifting, I don't feel like running another 25 mins. Would it be worth it to go back on my off-days for running?[/QUOTE] Well, I just took exercises from different sources since most of the mobility exercise programs are for pre or post workout. So just look up mobility exercises on google and try them out to see what works best for you.