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 Author Thread: Lifting break
 makeyousmile26
Joined: 10/6/2009
Msg: 1 (view)
 
Lifting break
Posted: 5/28/2010 9:12:31 AM
My question is how do you maintain muscle when not working out

Reciently my gym membership expired and I was a little burnt out on lifting so I decided to take that month off. Since then I have gotten back in the but it has taken me a full 5 weeks to get back to where I was previously was. When I stopped working out I reduced my protien to about 80g a day and my caloric intake was reduced for not working out. In the month of not working out I went from 178 to 171 and I am guessing it was mostly muscle even though I was eating 2k-2.5k cals a day. Infact I gained fat while losing this weight.
 makeyousmile26
Joined: 10/6/2009
Msg: 7 (view)
 
Emotional eating disorders
Posted: 5/26/2010 1:51:28 PM
switch to emoitional drinking and drugs, if that doesnt work you can always switch to cutting your self, if it is still not working put your arm(or head) in a car door and slam it repeadedly until the urge to pig out subsides to the pain.

Sorry to be mean but your "emoitional" eating is only a sligly better way to deal with your issues. If your really emoitionaly eating and not board eating I sugessest talking to friends, family, a chirch minister, or a shirink.

If your board eating then maybe I can appeal to your logical side, spend the money you would noramly waste on junk food on something for your self. Find a hobby that will keep you busy. Alternativly get an energetic adult dog (lab mix, sheperd mix, boarder colie mix) they cost anythign between free and $200. Between a morning walk, work, and an evening at the dog park I bearly have any time to just sit and binge on food
 makeyousmile26
Joined: 10/6/2009
Msg: 11 (view)
 
Gym equipment ideas
Posted: 5/20/2010 4:22:41 PM
Dam in canada GO cross country sking in the winter and running the rest of the year

and again craiglist around january 31 ;D lol

anyone have anyidea how much those water weights are? They may not be heavy enought for a serious body builder but they would probably work for me at the weight I do plus tons easer to move.
 makeyousmile26
Joined: 10/6/2009
Msg: 4 (view)
 
Outside quad strenthing
Posted: 5/20/2010 4:14:15 PM
I think you guys are right I found myself take a wider and wider stance as I took up more weight. I think I will take a little off and try moving my feet together. After a month off I just got back to squating my own weight (185) so 1 legged squats are also an option I think I will try those as well thanks
 makeyousmile26
Joined: 10/6/2009
Msg: 1 (view)
 
Outside quad strenthing
Posted: 5/19/2010 12:09:31 PM
I have noticed that doing squats is only strenghening my inside quads. I am thinking improper form. I was hoping someone could give me some squating advise and some alternate workouts that target the outside quad.

I noticed this when I realized that when squating near my max my knees want to buckle in together which leads me to belive I am lacking strenght on my outside quads to help stabalize my squat.
 makeyousmile26
Joined: 10/6/2009
Msg: 7 (view)
 
Addicted to popping/picking pimples
Posted: 5/19/2010 12:01:53 PM
OP I am guessing your picking is stress related. Try to find a better way to deal with it.

that being said

Yes I have the same problem. I try to do all my picking/stress relief right before I take a shower. There are multipule types of acne. Once you get a white head any dermiatolgist will tell you it is fine to pop it. Just make sure to wash your hands and the effected area with anti bacterial soap. Remember it takes minimum 30 seconds for antibacterial soap to work so no point in only washing 15 seconds. Another type of acne is systic acne that forms deep in/under the skin. your immune system forms a protective shell around the infection to keep it from spreadding. It however will never fully cleans it up and these red bumbs will stay around for years until there dug out or antibiotics are taken.
 makeyousmile26
Joined: 10/6/2009
Msg: 29 (view)
 
If you're thirsty, isn't that your body's way of telling you it wants water?
Posted: 5/19/2010 11:47:42 AM
Coffee tea and soda all dehydrate you by making you pee more dont waste your time or calories on them :P
 makeyousmile26
Joined: 10/6/2009
Msg: 6 (view)
 
Protein after workout for women
Posted: 3/19/2010 10:19:42 AM
monalee1<- Also chewing on electrical chords for your potasium :(
 makeyousmile26
Joined: 10/6/2009
Msg: 64 (view)
 
Killer Triceps excercises.. What's your fave?
Posted: 3/19/2010 10:16:02 AM

simply lift regularly up the weight when you feel comfortable and eat lots of protein.


So much protien :( doubling my protien intake got me through my 145 bench plato
 makeyousmile26
Joined: 10/6/2009
Msg: 8 (view)
 
Where would you begin?
Posted: 3/18/2010 8:00:24 AM
1. I would have used creatine/preworkout energy drink
2. Learn about your macros (fat, carbs, protien)
2. weekly 6 hour hike is better for fat loss then 4 30 minute runs on the tread mill and in my opinion easer, less painful, and more enjoyable.
 makeyousmile26
Joined: 10/6/2009
Msg: 4 (view)
 
How many calories do you really need?
Posted: 3/15/2010 8:56:32 AM
I know for a fact that when I eat more fats my metabolism slows way down and if I eat more sugers/carbs it speeds up. I am talking about a very large swing as in 1500 cals on a low carb high fat diet vs 2500 on a low fat high carb diet.
 makeyousmile26
Joined: 10/6/2009
Msg: 5 (view)
 
Post your Program/supps
Posted: 3/15/2010 8:49:30 AM
I have been doing something a little more relaxed. 3 set 1x10 at 50% 1x5 at 75% then 3xfailure at 100% once I reach a total of 14 I add 10 lbs.

Monday
Bench
strait arm raises
squats
calves
lat pull down

Tuesday rest

Wednesday
Incline bench
shrugs
low row
leg curls
reverse butterfly

Thrusday rest

Friday
decline bench
power cleans
hip abductors (spreading legs and bringing them togeather)
high rows

Saturday and Sunday rest

Diet has been unlimited carbs before 3 pm and unlimited veggies after 3 pm with a goal of 250g protien a day. I attempt to be low fat all day.
 makeyousmile26
Joined: 10/6/2009
Msg: 14 (view)
 
Tendonitis???
Posted: 3/11/2010 8:15:56 AM
If Tendonitis is nothing more then a little inflamtion I probably have 50-60 cases of Tendonitis. And the OP should take some asprin and that will solve all his problems

Sorry I was speaking from experiance everyone I know who was diagosed with Tendonitis required surgery to relieve the pain. As stenoslave said she suffered from it for 3 years and it will not just go away on its own. There may be no sergury for Tendonitis but I am guessing there is surgery for the underlying casue in ceritan cases
 makeyousmile26
Joined: 10/6/2009
Msg: 11 (view)
 
Tendonitis???
Posted: 3/10/2010 7:37:25 AM
1 if it was tendonitis it can only be fixed by surgery

If it was tendonitis even little things would hurt ie picking up a cup, putting on a shirt.

Your injury sounds a lot like my knee injury I had before. It never got better until I did a 75% deload and worked my way back up to my previous weight. Lately I have not had 1 problem with it. So working through it may be a good idea just be careful.
 makeyousmile26
Joined: 10/6/2009
Msg: 7 (view)
 
What goes in my mouth
Posted: 3/10/2010 7:21:58 AM
The anerixic look is out. At 5'5" I am guessing you have starved your self in the past and burnt off all your muscle and now your all fat and bone. That doesnt burn a lot of calories. 130 at 5'5" should be sexy as hell if it was mostly muscle. Start lifting weights and eat lean protien, dont wory about losing weight for a while becase you will probably be looking better and that is what counts. Focus on adding muscle and firming up areas.
 makeyousmile26
Joined: 10/6/2009
Msg: 9 (view)
 
I need help jerking it
Posted: 3/8/2010 8:02:20 AM
Good to hear, lol ya a reverse curle would make things very challanging :D
 makeyousmile26
Joined: 10/6/2009
Msg: 40 (view)
 
Mr.RJ's Weight Loss and Healthy Living
Posted: 3/3/2010 9:06:16 AM
Thighs and bottom of the butt were the only places that I was noticing it but now that you asked I pinched my calves and there is extra skin there, as well as with my fore arms and back.
 makeyousmile26
Joined: 10/6/2009
Msg: 1 (view)
 
Finger and hand strengh
Posted: 3/2/2010 7:55:22 AM
Sadly I have reciently maxed out my lat pulldowns, dead lifts, and shrugs because my hands are not strong enough to hold the bar. Anyideas on how to improve finger strenght? All I can think of are wrist curles or a stress ball
 makeyousmile26
Joined: 10/6/2009
Msg: 6 (view)
 
I need help jerking it
Posted: 3/2/2010 7:48:46 AM
My only advice is make sure your hands are a very comfortable distance appart (I like just out side the peck width) but you should experment with light weights to see what is most comfortable for you. Also remember this is an explosion exercise, the momuntium is a lot of what gets you through the snap. I go up on my toes just a smidge then bend your knees while snaping to help get you under the weight. The downward motion should be slow and controlled
 makeyousmile26
Joined: 10/6/2009
Msg: 2 (view)
 
I need help jerking it
Posted: 3/1/2010 7:24:28 AM
Haha love the jerk but just so were clear your talking about the snap right?

Wow at 175 you can do a 315 dead lift and 175 overhead? That is a lot of weight at 175 it seems 135 is a bit low as that is what I can do and I can only do 135 overhead and 205 dead lift.
 makeyousmile26
Joined: 10/6/2009
Msg: 37 (view)
 
Mr.RJ's Weight Loss and Healthy Living
Posted: 2/26/2010 10:18:34 AM
Ya down to 177 :D now lets see if I can keep it moving in that direction. I have noticed since I have started losing weight that the skin on my legs is getting lose and flabby. Since I am only 26 shouldnt this tighten up to fit my body or am I screwed :(
 makeyousmile26
Joined: 10/6/2009
Msg: 27 (view)
 
tone and slim down legs
Posted: 2/24/2010 8:23:43 AM
Ever considered doing olympic power cleans with a really low weight for like 150 reps for cardio?

I was thinking nothing get me huffing and puffing like squats, I could only immagine how good 30 minutes of squats would be for you then add in a full upper body motion on top of that. Although it kind of reminds me of arobics.
 makeyousmile26
Joined: 10/6/2009
Msg: 14 (view)
 
Animal Pump
Posted: 2/24/2010 8:18:28 AM
Actually Jayzee when I started lifting in Hight school I was 125-140 cant remember. The lightest I reached in collage was 130. So I would guess my muscle mass was about the same. Then once I started working I gained 50 lbs on the fast food diet so I doubt any of that came in as muscle.
 makeyousmile26
Joined: 10/6/2009
Msg: 26 (view)
 
tone and slim down legs
Posted: 2/23/2010 10:14:34 AM
Yes I am talking about loaded on a barbell. And yes I know lifting your own weight is quite challanging expically if your over weight. That why I said it should be a goal. Expically as you gain leg strengh the extra muscle will help you lose weight making that goal easer to obtain.

Now if your 250 lbs and your goal weight is 150 and you can squat 50 lbs I would say your fine for squats and need to focus on the diet. If you managed to make it to squating 200 lbs I would say good for you because once you lose the fat lossing the muscle is easy

BTW is that hand for counting over developed glutes amputated?
 makeyousmile26
Joined: 10/6/2009
Msg: 22 (view)
 
tone and slim down legs
Posted: 2/22/2010 8:50:11 AM
-BP

You hit the nail on the head. Before working out my hips were wider then my shoulders which made me look "hippy" Now that I have increased my shoulder girth to be the same width as my hips I feel everything is in a better ratio

-sugania
OK maybe if your squating 1.5 times your own weight and you increase your weight even more you may develope large hips/legs however the amount of muscle required to squat your own weight is insignifican. I have tiny dainty skiny scrawny legs yet I can squat 1.2 times my body weight. I bet most women in these forms who want to work on there hips cant squat 1/2 there body weight.
 makeyousmile26
Joined: 10/6/2009
Msg: 36 (view)
 
Mr.RJ's Weight Loss and Healthy Living
Posted: 2/21/2010 4:36:57 PM
BAH well I am back up to 180 yet again :( In addition my top 2 abs that were starting to peak out have gone back into hiding. I think I have been adding too many carbs to my diet becuase they give my so much energy while I am at work. I will probably attempt replacing them with some veggies and cross my fingers.
 makeyousmile26
Joined: 10/6/2009
Msg: 8 (view)
 
Animal Pump
Posted: 2/19/2010 4:48:07 PM
I have said this before and I will say it again (my results are not scientific bacause I was 15-18 then and 26 now)

In high school with out creatine it took me 4 years to go from 95x10 lb bench to 180x3 lb bench

In collage I lost all the muscle and after collage I started lifting again with creatine
115x10 lb bench to 175x10 in 4 months and I am still gaining like crazy. When I do stop taking creatine for a week or so I do lose some endurance but no strenght. i.e. 175 doesnt feel heavier but I am exausted by rep 8 and cant quite make 10
 makeyousmile26
Joined: 10/6/2009
Msg: 17 (view)
 
tone and slim down legs
Posted: 2/19/2010 9:48:51 AM
OMG DO the HEAVY squats already muscle is way sexyer then fat. At 180 lbs (16-18% body fat) I squat 200ish lbs and I have skinnier legs then my gf who is only 140. In fact I probably look skinnier then her. Not to mention I get to eat 2500-3000 cals a day where as she can only have 1300-1400.

In fact I think I will show her jaqi pics to see what happens when females lift weights.
 makeyousmile26
Joined: 10/6/2009
Msg: 13 (view)
 
What's wrong with my arm?
Posted: 2/19/2010 9:31:12 AM
Bah that sounds exactly like the pain I had on the side of my neck when I attempted to do shoulder shrugs the other day. Picked up the weight (only 205) and felt a streching tingleing burning sensation :( looks like 6 weeks with no shrugs.
 makeyousmile26
Joined: 10/6/2009
Msg: 7 (view)
 
Sore knees/joints
Posted: 2/19/2010 9:21:47 AM
I started doing squats again while my knee was still just a little sore and that seemed to take care of the problem. Although it could have just been the timing and not related to the squats. It took a month and a half but I would say I am back to 95-99 percent
 makeyousmile26
Joined: 10/6/2009
Msg: 7 (view)
 
The Contour AB belt
Posted: 2/15/2010 7:25:17 AM
I have one. Like they said with out being lean it wont give you abs. It is however an AMAZING core workout. I have never had a strong core and that belt helped me immensly. Best part was I could get a workout while I am driving to and from work. (NOT RECOMMENED) I have a 45 minute commute to work to it works out perfectly for me. Also I have a 1/4 in. - 1/2 in. of fat over my abs and the electrical impules make it through just fine


Overall I DO NOT RECOMNED IT unless you have money to burn


THE GOOD
-good workout (you can crank it up to the point your abs are about to rip in half
-easy on you back
-good time saver
-targeted my lower abs which I have always had problems with

THE BAD
-too expensive
-crunches produce better/equal results imo
-bluky and awkard
-EXPENSIVE
 makeyousmile26
Joined: 10/6/2009
Msg: 198 (view)
 
Dating within' your League
Posted: 2/10/2010 1:59:37 PM
This is a stupid argument Reggie will make 12mil a year for 5-10 years at most then he is done making money, assuming he doenst get injured. Kim Has a growing fasion busness and her celeberty status can increase or decrease it is unknown. Reggie might net 40-80 million in his lifetime and Kim could net anywhere from 10-150 million so YES they are in the same finanical league. Then add in the fact that just by dating Kim Reggie stands to make millions more in endorsments due to riding her coat tails into differnt markets he would not normaly get exposure.
 makeyousmile26
Joined: 10/6/2009
Msg: 89 (view)
 
anything besides steroids??
Posted: 2/10/2010 8:25:55 AM
How much progress is progress? 1 rep? 5 lbs? previous best with better form? How large of jumps should I be making in a lift/rest/lift session?

Compared to what your doing my weights are nothing ie 2 days ago I did 175x8 on bench when my previous best was 175x6 only 4 days earler. yesterday I managed to do 135x12 on incline when my previous best was 135x6 (this was a day after setting a new record on flat bench) In fact if I take a week off to recover I generaly lose strenght when I come back. Although I will admit before I started eating all the protien (thanks again Scott, I think the the trueprotien stuff is actually better then the expensive GNC stuff) I did have a day where I was unable to bet my previous on lat pull down(150 x10x10x8 vs. 150 x10x9x7 it was a very sad day for me becuase I love lat pull down :'(), but it has only happened once in 3 or 4 months now
 makeyousmile26
Joined: 10/6/2009
Msg: 86 (view)
 
anything besides steroids??
Posted: 2/9/2010 2:12:57 PM
Hehe well I only work 40-45 and have almost no social life. I have been eating 200-300g/day of protien since I got my trueprotien stuff and I tend to get 9-11 hours of sleep a night so I am doing pretty well.

:D so over training probably isnt something I need to worry about until I cross the lean 200lb mark as long as I get plenty of rest and protien :D
 makeyousmile26
Joined: 10/6/2009
Msg: 19 (view)
 
Got a question or two about getting back in shape
Posted: 2/9/2010 6:35:16 AM
It was deceptivly easy on the joints and I probably pushed it too hard, repeated stress on a damaged ligament can be bad or good depending on the stress level. I was just advising the OP to not go 100% her first time in a pool.
 makeyousmile26
Joined: 10/6/2009
Msg: 84 (view)
 
anything besides steroids??
Posted: 2/9/2010 6:24:47 AM
Can you do cardio on your days off or will it mess with your CNS?



Well you are giving your CNS time to recover by taking a day off between each workout


How do you know when your body is recovered? When I do 3 sets of 10 I am sore for only maybe 2-3 hours. If I do 3 sets of 5 at greater weight I will probably only be sore for 24 hours. Yesterday I attempted "rest pausing?" where I did 1 set to failure 15 deep breaths 1 set to failure 15 deep breaths 1 set to failure and I am pretty much feeling 95% only 12 hours later.

Am I just being a pu*sy and failing too early? Is very quick recovery common for beginers? How long should I be sore for? It appears that more weight for less reps make me sore longer would 5 sets of 1 rep be good for me?
 makeyousmile26
Joined: 10/6/2009
Msg: 14 (view)
 
Got a question or two about getting back in shape
Posted: 2/8/2010 7:42:02 AM
Be careful with swimming, it has more impact on your knees then you think expcially if you do the breast stroke. Just make sure you ease into it. My first time swimming after a knee injury I felt great in the pool but my knee was still extra sore 3 days after.
 makeyousmile26
Joined: 10/6/2009
Msg: 41 (view)
 
raw / live food diet.....
Posted: 2/6/2010 5:02:23 PM
I actually loved being veggetarian for a couple of months but after a while it just became too much work to try and get a balanced diet and my food choices were just too limited. That and eating 2000-3000 cals of veggies is nearly impossiable for me at least.
 makeyousmile26
Joined: 10/6/2009
Msg: 3 (view)
 
Exercise and testosterone = less sex and more temper?
Posted: 2/6/2010 4:41:50 PM
If you have a head ache do you want sex?

If you have a sore back from working out will you want sex?

People generally work out for health reasons or because they dont like their body. Lack of desire for sex may be linked to this poor self body immage.

To be honet lose of interst in sex and more angry argumentative sounds like symptoms of depression to me.
 makeyousmile26
Joined: 10/6/2009
Msg: 6 (view)
 
Got a question or two about getting back in shape
Posted: 2/5/2010 1:46:58 PM
HAHA lyposuction was ment as a joke :(

As for celuite I believe pants or shorts do a very good job of covering it up :P Honestly just forget about the celulite. Legs/butt are my quickest areas to burn fat I had a little and it was gone a month into exercising daily and eating all my veggies
 makeyousmile26
Joined: 10/6/2009
Msg: 2 (view)
 
Got a question or two about getting back in shape
Posted: 2/5/2010 11:54:21 AM
Yes lyposuction

Other then that it took you 4 years to add the weight be ready to take at least a year to get rid of it.

My tips (and I am no expert)
-Journal everything you eat
-Figure out your daily cal requirments and reduce it by 600-1000
-Eat lots of veggies and make sure you have a well rounded diet
-Do some reasearch on your body type certian diets work for certian people
-What can you do to get you heart rate into the 110-120 range? DO it for 30-60 minutes daily or every other day.
 makeyousmile26
Joined: 10/6/2009
Msg: 19 (view)
 
Heart Healthy Weight Gain..
Posted: 2/5/2010 11:43:01 AM
The problem is she has had to cut out all the foods that would be good for weight gain (red meats, cottage cheese, eggs, bacon, butter, ice creame) becuse of the heart condition. In addition the doctor probably has her on a low sodium diet making things more challenging.

Personally I would avoid veggies they will fill you up and give little to no calories. If you want have them as snacks but dont try to combine them with a meal

I would recommend lots of fruits, nuts and starches. Hell 1 bananna is 200 cals. Dired fruits are very good for consumming lots of cals. Then if I were you I would keep food (unsalted almonds work very well but are a bit expensive) next to me all day and just keep munching all the time. For protien ask you doctor but tofu or turkey, fish or chicken will probably do.

If you do want to eat things like red meat, eggs, and dairy to help maintain weight, 15 minutes of intense cardio (not fat burning but intense) is suposed to burn off bad colerstal (HDL) but leave good colerstal (LDL) behind. Personally I would'nt attemt this with your heart condition as you dont know how your body will react to the increased HDL's
 makeyousmile26
Joined: 10/6/2009
Msg: 6 (view)
 
Trying to lose the baby weight
Posted: 2/5/2010 11:20:16 AM
Yes I agree Journal it and you will be amaized how much your eating. Make sure not to starve your self either remember it is a marathon not a sprint
 makeyousmile26
Joined: 10/6/2009
Msg: 52 (view)
 
anything besides steroids??
Posted: 2/1/2010 5:30:39 AM
Listen to Scott he has a very good plan layed out for you. Also notice the enormous amount of food he has layed out for you. I am sure you play bball for fun. If you do you need to add more carbs before and after to protect your muscle from being used as a food source. I was built like you in high school, it took me 4 years to go from 130-180 so just be pacient

My only question for Scott is, Should some one as skinny as him who has never lifted before be doing so many reps or would more weight less reps have more benifite for the first 6 months or so?
 makeyousmile26
Joined: 10/6/2009
Msg: 12 (view)
 
Killer Triceps excercises.. What's your fave?
Posted: 1/29/2010 8:54:04 AM
Sorry about the overly long copy paste post. I just though the it would be a "killer tricept workout"

I liked it too becuase it is more of HILT training or fat burning that also strenghtens your tricepts. I guess a better suggestion would have been start running and eating right and your tricepts will tighten up on there own.
 makeyousmile26
Joined: 10/6/2009
Msg: 9 (view)
 
Killer Triceps excercises.. What's your fave?
Posted: 1/29/2010 7:42:25 AM
Do the evil russian pushup machine workout with your hands touching
" " i.e. fingers and thumbs box

Here's what the workout looks like. I'll post it - it's a bit long so be prepared. Interesting reading though. I've got a few questions so scroll down to the bottom, after reading it, and respond to them, if you get a moment.

Here we go:



Before the bench press was a twinkle in some early powerlifter's eye, the push up was the true measure of a person. A hundred separated the men from the boys; the women from the girls. Still does. How will you rate?

Pretty good if you follow my program.

All right, so you're not planning to join the marines- your loss, their gain- so why should you bother giving me a hundred? Because, if you train the right way, this push-up drill will fill out your pecs, delts & tri's faster than a jarhead recruit can clean a latrine with his toothbrush.

Where heavy resistance training builds the contractile proteins, high-volume, low intensity loading, such as push-ups, kick other wheels of the muscles machinery into growth. The volume of sacroplasm goes up. Mitochondria, the muscle cells' energy plants, get buff. Capillaries spread their tentacles throughout the muscle.

Even though capillaries make up but a fraction of a muscle's girth they serve a VIP function in bulking your myofibrils, or "real muscle", when you get back to heavy training. Here's how it works:

A 1995 British study by Schott et al., concluded that greater exposure of muscle cells to various metabolites, or "muscle engine exhaust fumes", leads to greater gains in strength & mass. It has been suggested by some experts that the more extensive a muscle's vascularity, the more the muscle will be soaked in intra-muscular metabolites & growth factors, & the more it will grow.

At least up to a point. According to Soviet research (Zalesskiy & Burkhanov, 1981), vascular network development generally can not keep up with muscle growth. So if you want to keep on growing beyond the easy first gains, you must find a way of developing your vascular network.

This is where super high reps come in. In 1986, Luthi et al., discovered that heavy training has no effect on capillarization. In 1984, Tesch et al., added that Olympic weightlifters & other athletes who favour low-rep training with long rest periods display capillary density that is even lower than that of untrained subjects! The same year, Sjoogard stated that enhanced capillarization is the result of endurance training. (Could explain why your legs gain mass so much easier than your arms?)



The evil Russian’s “hit the deck” program


WEEK 1

Mon: 100% test, relative intensity (RI) 30% Set frequency (SF) 60 min
Tues: RI 50% SF 60 min
Wed: RI 60% SF 45 min
Thurs: RI 25% SF 60 min
Fri: RI 45% SF 30 min
Sat: RI 40% SF 60 min
Sun: RI 20% SF 90 min

WEEK 2

Mon: 100% test RI 35% SF 45min
Tues: RI 55% SF 20 min
Wed: RI 30% SF 15 min
Thurs: RI 65% SF 60min
Fri: RI 35% SF 45 min
Sat: RI 45% SF 60 min
Sun: RI 25% SF120 min

WEEK 3

Mon: 100% test


The program outlined in the chart above is self-explanatory. Just drop & give me a specified percentage of your last personal best at given time intervals throughout the day. For instance, if you managed 50 push-ups on your test, do 25 on the day that calls for 50% relative intensity. On Mondays, test yourself for one set & do east sets for the rest of the day. You are going to love the constant pump!

Time the breaks between your sets, but you do not have a fit if you missed your date with the concrete here & there. Make it up if you can; do not sweat it if you cannot. Do your sets from the time you get up until an hour before you go to bed. Naturally, most comrades with a real job will have a couple of gaps in their day when they cannot drop & pump out push-ups. Do not worry about it; just gets back on schedule when the boss looks the other way.

Note that you are only supposed to go to the limit once a week. High rep sets to exhaustion are a lot more dangerous than they look. Tension in the stabilising muscles is inadequate to protect the joints & the connective tissues; the latter really get it in the shorts. So do not mess with the outline; stay well within your ability except on test days! Do not worry, you’ll make great gains without collapsing on the last rep, dripping in sweat & making macho faces.

The prescribes regimen requires that you say no to any other upper-body work with the exception of pull-ups or chin-ups. Either of these military favourites will hit the muscles missed by the push-ups & balance out your deltoids.

A word on push-ups for reasons other than getting buff or becoming one of the few good men. Push-ups are no good for strength unless you can merely manage a couple. The time-honoured push-up, however, is useful for developing shoulder endurance for sports such as boxing.

Proper push-up technique

Whether you’re training for the boxing ring or the bodybuilding stage, proper push-up technique will amplify your gains.

Place the weight near the base of your palms rather than closer to your fingers. If the traditional technique hurts your wrists, you have a couple of options. The yuppie choice is a set of push-up handles. The heroic alternative is to do your push-ups the karate way, on your knuckles. The proper martial arts knuckle push-up calls for resting your weight only on two knuckles of each fist. You will find this technique will strengthen your wrists in a hurry. No your forearms won’t look any better, but your bench will go up because your noodle-thin wrists will stop screaming for mercy & wraps.

Keep you butt tucked under; this will make your push-ups look crisp & protect your back from sagging & hurting.

Do not constrict your chest, keep it wide open. The range of motion will be slightly reduced, the pecs will be pre-stretched for more power, & you are less likely to hurt your shoulders that way.

Also, look straight ahead rather than down. Tension in the neck extensor muscles facilitates a stronger contraction of the elbow extensors.

High-Tension Push-Up Techniques

First, grip the ground with your fingertips. Do not attempt fingertip push-ups; just imagine you are trying to leave claw marks on the ground

Second, clench your glutes hard & flex your abs.

Third, squeeze your thighs tight together.

Fourth, “screw your hands into the floor”.

Fifth, hold your breath on exertion.

Do all of the above during the actual rep, at lockout relax as mush as possible. Take a few breaths before the next rep. The above techniques are only to be applied during your test sets! Or for very difficult low-rep exercises.

The Push-Up Rules of Engagement

ï‚· never come to close to failure, except when testing your max
ï‚· vary the reps and the rest periods between the sets daily
ï‚· adjust the load to your recovery ability
ï‚· build up cumulative fatigue
ï‚· taper down before a peak

Keep you push-up cycles short & sweet. According to a 1990 study by Russian scientists Nikityuk & Samoylo, repetition lifting of a submaximal weight promotes sarcoplasmic hypertrophy while breaking don the contractile proteins, the “real muscle”. So, in other words, that’s not good. Which is why you are going to alternate two-week periods of push-ups with two weeks of your regular upper-body weight training routine. This rotation schedule, made popular in Russia, is superior to doing everything at once, e.g., doing your push-ups, followed by your benching, followed by your triceps push-downs.

There you have it, Comrade, your complete guide to push-up excellence. Put it to work & fill out your shirt before the month is up!



QUESTIONS: So, I've been doing this program for three days now. Let me tell you, it's hard to remember to hit the floor every 45-60 minutes. That being said, I'm doing alright.

My first question is about tempo. The article says nothing about this. Should I be doing my push-ups at full speed? Or slow on the descent, fast on the ascent? Or just medium speed all the way through?

My second question is about hand grip. I've been doing just a normal shoulder-lenth push-up grip. Should I be changing this up? Is it a good idea to do triangle-grips and wide-grips, as well?
 makeyousmile26
Joined: 10/6/2009
Msg: 11 (view)
 
Looking back at one self...
Posted: 1/28/2010 4:28:22 PM
I was responding to why I voted to delete, I probably didnt make that clear.

She has mentioned it in 2 or 3 previous post in other threads
 makeyousmile26
Joined: 10/6/2009
Msg: 72 (view)
 
How do you spot a player
Posted: 1/28/2010 4:16:08 PM
The greater his confidence,
The more women he has been with,
The more likely you will not be good enough for him

Although the really good players can read what you want and tailor their approach just for you :D
 makeyousmile26
Joined: 10/6/2009
Msg: 20 (view)
 
What is your take on this?
Posted: 1/28/2010 4:03:02 PM
I honestly always forget which hand is which in addition my sister had a gold engagement ring with a purple stone, I would have never guessed it was an engagment ring. So just becuase it doesnt look like a classic ring doesnt mean it is any less confusing
 makeyousmile26
Joined: 10/6/2009
Msg: 47 (view)
 
how to respond to last-minute cancellations
Posted: 1/28/2010 3:59:01 PM
As much as I hate meeting women in the real world, I am going to have to say stick with that and hang out on PoF for the forms :D
 
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