90 minute Q&A - All fitness and weight loss related please
Replies
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[/quote][/quote]
It's not a bad thing in this context. By depleting glycogen at the muscle level, we're essentially opening up a storage depot for incoming calories.
Can you explain a bit about this?3. This form of training is glycogen depleting, which helps with partitioning (where calories are going and coming from)
Doesn't glycogen depletion mean "bonking". I thought that was a bad thing?
You're thinking of "bonking" in relation to endurance based activities and that's not at all what we're referring to here.
Ah, okay. I didn't realize there were different methods of using glycogen depletion. I've only been lifting weights for eighteen months, so I'm still too much of a noob for your more advanced recommendations in that area. Thanks for taking the time to respond and clarify. With the avalanche of fitness information out there, it can be confusing to weed through and figure out what advice applies to our own situations. Thanks again!0 -
I've been reading and pimping your posts for over a year now, and I finally have a question! Last year I was doing no more than an hour of cardio 3x a week, and what I thought of as strength training 3x a week (Jillian type stuff with 8 lb DBs because it was enough to fatigue my muscles then). I started lifting "heavier" around October last year. The last 8 months were more stressful than normal, and I gained back almost 30 lbs. My brain told me to put on my running shoes and go when I felt stressed, but I couldn't leave the house when it was happening, and shoved food in my face instead. I became much less consistent with cardio, but kept up with lifting (one round of NROLFW, and just completed my first 5-week cycle of AllPro).
My tracking has sucked most days, but I thought if I was eating enough to gain weight, I should've made strength gains as well. I can't get past 20 lbs for the shoulder press or curls (final week of AllPro is 12 reps). I was up to 25 lbs for the shoulder press in NROLFW until the last stage, which increased reps from 10 to 15, and had to drop to 15 lbs so I could finish the reps. Is there a general range of time to see strength gains? I see my friends hitting PRs all the time, and I feel like a twerp still struggling with 20s. My ultimate goal is to preserve muscle and lose fat, I've just been curious about this for the last few weeks because of my inability to progress. I hope I didn't just make your head spin. Thank you for all of the great information you post, and for taking the time to answer questions!
Maybe I'm misreading you, but from what I understood, you increased rep ranges over the time period. That in itself makes the ability to monitor strength gains very murky. Of course you're not going to be able to increase load if you're increasing reps per set over time, right?
You're also picking some of the smallest exercises in existence to monitor strength gains. I would monitor strength with big things like squats, deadlifts, bench, rows, etc.
If I'm missing the mark here, please clarify and I'll revise my response.
No, I guess you're right about that, with the increased reps. Those are the two exercises I had trouble with the most, bench was next, but I was able to finish all the reps. I don't have a gym membership yet, so I'm stuck with dumbbells for now, but I'll keep the bigger lifts in mind from now on as a gauge when I can go heavier than 37 lb DBs. I thought the increase in reps was supposed to assist in strength gains, but I also thought since I was more than likely eating at a surplus, that would've helped as well, even though it wasn't my intention to eat that way. My self control took a hike, but the person causing the stress was removed from my house for at least the next 6 months. I'm starting ChaLean Extreme on Monday, and hoping to get back on track over the next 90 days. Do you think that's a step backwards, even if I use weights that are challenging? I'm thinking at this point, while I still have so much to lose, that I should focus on tracking and keeping the muscle I have, not worrying about gains. Is that right? And thank you!0 -
[/quote]
It's not a bad thing in this context. By depleting glycogen at the muscle level, we're essentially opening up a storage depot for incoming calories.
Can you explain a bit about this?3. This form of training is glycogen depleting, which helps with partitioning (where calories are going and coming from)
Doesn't glycogen depletion mean "bonking". I thought that was a bad thing?
You're thinking of "bonking" in relation to endurance based activities and that's not at all what we're referring to here.
Ah, okay. I didn't realize there were different methods of using glycogen depletion. I've only been lifting weights for eighteen months, so I'm still too much of a noob for your more advanced recommendations in that area. Thanks for taking the time to respond and clarify. With the avalanche of fitness information out there, it can be confusing to weed through and figure out what advice applies to our own situations. Thanks again!
[/quote]
I work mostly with beginners. Meaning my methods aren't directed at the advanced trainee. At least not the information you're seeing me post about around here.0 -
I've been reading and pimping your posts for over a year now, and I finally have a question! Last year I was doing no more than an hour of cardio 3x a week, and what I thought of as strength training 3x a week (Jillian type stuff with 8 lb DBs because it was enough to fatigue my muscles then). I started lifting "heavier" around October last year. The last 8 months were more stressful than normal, and I gained back almost 30 lbs. My brain told me to put on my running shoes and go when I felt stressed, but I couldn't leave the house when it was happening, and shoved food in my face instead. I became much less consistent with cardio, but kept up with lifting (one round of NROLFW, and just completed my first 5-week cycle of AllPro).
My tracking has sucked most days, but I thought if I was eating enough to gain weight, I should've made strength gains as well. I can't get past 20 lbs for the shoulder press or curls (final week of AllPro is 12 reps). I was up to 25 lbs for the shoulder press in NROLFW until the last stage, which increased reps from 10 to 15, and had to drop to 15 lbs so I could finish the reps. Is there a general range of time to see strength gains? I see my friends hitting PRs all the time, and I feel like a twerp still struggling with 20s. My ultimate goal is to preserve muscle and lose fat, I've just been curious about this for the last few weeks because of my inability to progress. I hope I didn't just make your head spin. Thank you for all of the great information you post, and for taking the time to answer questions!
Maybe I'm misreading you, but from what I understood, you increased rep ranges over the time period. That in itself makes the ability to monitor strength gains very murky. Of course you're not going to be able to increase load if you're increasing reps per set over time, right?
You're also picking some of the smallest exercises in existence to monitor strength gains. I would monitor strength with big things like squats, deadlifts, bench, rows, etc.
If I'm missing the mark here, please clarify and I'll revise my response.
No, I guess you're right about that, with the increased reps. Those are the two exercises I had trouble with the most, bench was next, but I was able to finish all the reps. I don't have a gym membership yet, so I'm stuck with dumbbells for now, but I'll keep the bigger lifts in mind from now on as a gauge when I can go heavier than 37 lb DBs. I thought the increase in reps was supposed to assist in strength gains, but I also thought since I was more than likely eating at a surplus, that would've helped as well, even though it wasn't my intention to eat that way. My self control took a hike, but the person causing the stress was removed from my house for at least the next 6 months. I'm starting ChaLean Extreme on Monday, and hoping to get back on track over the next 90 days. Do you think that's a step backwards, even if I use weights that are challenging? I'm thinking at this point, while I still have so much to lose, that I should focus on tracking and keeping the muscle I have, not worrying about gains. Is that right? And thank you!
I'd say that's right... yes. When fat loss is the primary goal, you don't want to prioritize muscle gain goals as well. Your goals would be in direct odds with one another - calorically speaking.
And if you can do the same load for more reps, technically you did get stronger. But my point was, you shouldn't expect to be able to do more reps and more weight. The true test would be to go back to the original rep range you were working with and see if you can NOW do more load with it.
And if you're training at home, it begs the question at what increments are you going up? A lot of ppl don't have micro plates in their home gyms? So when you do go up, how much weight are you adding per DB?0 -
I've been reading and pimping your posts for over a year now, and I finally have a question! Last year I was doing no more than an hour of cardio 3x a week, and what I thought of as strength training 3x a week (Jillian type stuff with 8 lb DBs because it was enough to fatigue my muscles then). I started lifting "heavier" around October last year. The last 8 months were more stressful than normal, and I gained back almost 30 lbs. My brain told me to put on my running shoes and go when I felt stressed, but I couldn't leave the house when it was happening, and shoved food in my face instead. I became much less consistent with cardio, but kept up with lifting (one round of NROLFW, and just completed my first 5-week cycle of AllPro).
My tracking has sucked most days, but I thought if I was eating enough to gain weight, I should've made strength gains as well. I can't get past 20 lbs for the shoulder press or curls (final week of AllPro is 12 reps). I was up to 25 lbs for the shoulder press in NROLFW until the last stage, which increased reps from 10 to 15, and had to drop to 15 lbs so I could finish the reps. Is there a general range of time to see strength gains? I see my friends hitting PRs all the time, and I feel like a twerp still struggling with 20s. My ultimate goal is to preserve muscle and lose fat, I've just been curious about this for the last few weeks because of my inability to progress. I hope I didn't just make your head spin. Thank you for all of the great information you post, and for taking the time to answer questions!
Maybe I'm misreading you, but from what I understood, you increased rep ranges over the time period. That in itself makes the ability to monitor strength gains very murky. Of course you're not going to be able to increase load if you're increasing reps per set over time, right?
You're also picking some of the smallest exercises in existence to monitor strength gains. I would monitor strength with big things like squats, deadlifts, bench, rows, etc.
If I'm missing the mark here, please clarify and I'll revise my response.
No, I guess you're right about that, with the increased reps. Those are the two exercises I had trouble with the most, bench was next, but I was able to finish all the reps. I don't have a gym membership yet, so I'm stuck with dumbbells for now, but I'll keep the bigger lifts in mind from now on as a gauge when I can go heavier than 37 lb DBs. I thought the increase in reps was supposed to assist in strength gains, but I also thought since I was more than likely eating at a surplus, that would've helped as well, even though it wasn't my intention to eat that way. My self control took a hike, but the person causing the stress was removed from my house for at least the next 6 months. I'm starting ChaLean Extreme on Monday, and hoping to get back on track over the next 90 days. Do you think that's a step backwards, even if I use weights that are challenging? I'm thinking at this point, while I still have so much to lose, that I should focus on tracking and keeping the muscle I have, not worrying about gains. Is that right? And thank you!
I'd say that's right... yes. When fat loss is the primary goal, you don't want to prioritize muscle gain goals as well. Your goals would be in direct odds with one another - calorically speaking.
And if you can do the same load for more reps, technically you did get stronger. But my point was, you shouldn't expect to be able to do more reps and more weight. The true test would be to go back to the original rep range you were working with and see if you can NOW do more load with it.
And if you're training at home, it begs the question at what increments are you going up? A lot of ppl don't have micro plates in their home gyms? So when you do go up, how much weight are you adding per DB?
I have 1.25 lb plates. I have a set of 20 lb adjustable DBs, and some extra plates I borrowed from my stepdad, so I have enough to get me up to 37.5 lbs each. Is that a small enough increment? Now that you say that, it makes sense. I'll have to go back and see what I did in the second round of stage 7. I want to say I had to use 15 lbs both times for the shoulder press.0 -
I've been reading and pimping your posts for over a year now, and I finally have a question! Last year I was doing no more than an hour of cardio 3x a week, and what I thought of as strength training 3x a week (Jillian type stuff with 8 lb DBs because it was enough to fatigue my muscles then). I started lifting "heavier" around October last year. The last 8 months were more stressful than normal, and I gained back almost 30 lbs. My brain told me to put on my running shoes and go when I felt stressed, but I couldn't leave the house when it was happening, and shoved food in my face instead. I became much less consistent with cardio, but kept up with lifting (one round of NROLFW, and just completed my first 5-week cycle of AllPro).
My tracking has sucked most days, but I thought if I was eating enough to gain weight, I should've made strength gains as well. I can't get past 20 lbs for the shoulder press or curls (final week of AllPro is 12 reps). I was up to 25 lbs for the shoulder press in NROLFW until the last stage, which increased reps from 10 to 15, and had to drop to 15 lbs so I could finish the reps. Is there a general range of time to see strength gains? I see my friends hitting PRs all the time, and I feel like a twerp still struggling with 20s. My ultimate goal is to preserve muscle and lose fat, I've just been curious about this for the last few weeks because of my inability to progress. I hope I didn't just make your head spin. Thank you for all of the great information you post, and for taking the time to answer questions!
Maybe I'm misreading you, but from what I understood, you increased rep ranges over the time period. That in itself makes the ability to monitor strength gains very murky. Of course you're not going to be able to increase load if you're increasing reps per set over time, right?
You're also picking some of the smallest exercises in existence to monitor strength gains. I would monitor strength with big things like squats, deadlifts, bench, rows, etc.
If I'm missing the mark here, please clarify and I'll revise my response.
No, I guess you're right about that, with the increased reps. Those are the two exercises I had trouble with the most, bench was next, but I was able to finish all the reps. I don't have a gym membership yet, so I'm stuck with dumbbells for now, but I'll keep the bigger lifts in mind from now on as a gauge when I can go heavier than 37 lb DBs. I thought the increase in reps was supposed to assist in strength gains, but I also thought since I was more than likely eating at a surplus, that would've helped as well, even though it wasn't my intention to eat that way. My self control took a hike, but the person causing the stress was removed from my house for at least the next 6 months. I'm starting ChaLean Extreme on Monday, and hoping to get back on track over the next 90 days. Do you think that's a step backwards, even if I use weights that are challenging? I'm thinking at this point, while I still have so much to lose, that I should focus on tracking and keeping the muscle I have, not worrying about gains. Is that right? And thank you!
I'd say that's right... yes. When fat loss is the primary goal, you don't want to prioritize muscle gain goals as well. Your goals would be in direct odds with one another - calorically speaking.
And if you can do the same load for more reps, technically you did get stronger. But my point was, you shouldn't expect to be able to do more reps and more weight. The true test would be to go back to the original rep range you were working with and see if you can NOW do more load with it.
And if you're training at home, it begs the question at what increments are you going up? A lot of ppl don't have micro plates in their home gyms? So when you do go up, how much weight are you adding per DB?
I have 1.25 lb plates. I have a set of 20 lb adjustable DBs, and some extra plates I borrowed from my stepdad, so I have enough to get me up to 37.5 lbs each. Is that a small enough increment? Now that you say that, it makes sense. I'll have to go back and see what I did in the second round of stage 7. I want to say I had to use 15 lbs both times for the shoulder press.
Yup, that's a small enough increment.0 -
>snip
No, I guess you're right about that, with the increased reps. Those are the two exercises I had trouble with the most, bench was next, but I was able to finish all the reps. I don't have a gym membership yet, so I'm stuck with dumbbells for now, but I'll keep the bigger lifts in mind from now on as a gauge when I can go heavier than 37 lb DBs. I thought the increase in reps was supposed to assist in strength gains, but I also thought since I was more than likely eating at a surplus, that would've helped as well, even though it wasn't my intention to eat that way. My self control took a hike, but the person causing the stress was removed from my house for at least the next 6 months. I'm starting ChaLean Extreme on Monday, and hoping to get back on track over the next 90 days. Do you think that's a step backwards, even if I use weights that are challenging? I'm thinking at this point, while I still have so much to lose, that I should focus on tracking and keeping the muscle I have, not worrying about gains. Is that right? And thank you!
I'd say that's right... yes. When fat loss is the primary goal, you don't want to prioritize muscle gain goals as well. Your goals would be in direct odds with one another - calorically speaking.
And if you can do the same load for more reps, technically you did get stronger. But my point was, you shouldn't expect to be able to do more reps and more weight. The true test would be to go back to the original rep range you were working with and see if you can NOW do more load with it.
And if you're training at home, it begs the question at what increments are you going up? A lot of ppl don't have micro plates in their home gyms? So when you do go up, how much weight are you adding per DB?
I have 1.25 lb plates. I have a set of 20 lb adjustable DBs, and some extra plates I borrowed from my stepdad, so I have enough to get me up to 37.5 lbs each. Is that a small enough increment? Now that you say that, it makes sense. I'll have to go back and see what I did in the second round of stage 7. I want to say I had to use 15 lbs both times for the shoulder press.
Yup, that's a small enough increment.
Thanks! So if I do more circuit training type exercises for now, as long as I'm not using an "easy" weight, that should be enough to help preserve muscle (along with protein intake)?0 -
Bumping this.... for anyone interested, I'll be around for a few hours this morning doing work on the computer. If you'd like to pick my brain about anything, just ask.0
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I am new to heavy lifting (Stage 1 NROLFW) and feel I am progressing well. I had more strength upper body than most women starting this program (Prior army) so Push-ups are never an issue lol
My question is this: I have no cable system at home so I have substituting Barbell Bent-over Rows and Barbell Pullovers (seated rows and lat pull downs respectively). I am beginning to wonder if these will be close enough in the exercises they are replacing. I have resistance bands (numerous and all resistances) and thought about placing them on wall hooks and/or chin up bar (in my doorway) and using them for the appropriate exercise. My problem is that I can use the highest resistance fairly easily and not sure how I can progress that way.. .any ideas?0 -
I am new to heavy lifting (Stage 1 NROLFW) and feel I am progressing well. I had more strength upper body than most women starting this program (Prior army) so Push-ups are never an issue lol
My question is this: I have no cable system at home so I have substituting Barbell Bent-over Rows and Barbell Pullovers (seated rows and lat pull downs respectively). I am beginning to wonder if these will be close enough in the exercises they are replacing. I have resistance bands (numerous and all resistances) and thought about placing them on wall hooks and/or chin up bar (in my doorway) and using them for the appropriate exercise. My problem is that I can use the highest resistance fairly easily and not sure how I can progress that way.. .any ideas?
I get that you're trying to follow a prepackaged program as closely as possible, but rest assured that exercise selection is not the most important variable. As long as you're contracting the same muscles at relatively the same intensities, you're going to have similar training effects for all intents and purposes.
But your swaps seem logical and smart to me, so no worries. If you have a pull-up bar you could also do assisted pull-ups using bands to mimic the pulldowns.0 -
I am new to heavy lifting (Stage 1 NROLFW) and feel I am progressing well. I had more strength upper body than most women starting this program (Prior army) so Push-ups are never an issue lol
My question is this: I have no cable system at home so I have substituting Barbell Bent-over Rows and Barbell Pullovers (seated rows and lat pull downs respectively). I am beginning to wonder if these will be close enough in the exercises they are replacing. I have resistance bands (numerous and all resistances) and thought about placing them on wall hooks and/or chin up bar (in my doorway) and using them for the appropriate exercise. My problem is that I can use the highest resistance fairly easily and not sure how I can progress that way.. .any ideas?
I get that you're trying to follow a prepackaged program as closely as possible, but rest assured that exercise selection is not the most important variable. As long as you're contracting the same muscles at relatively the same intensities, you're going to have similar training effects for all intents and purposes.
But your swaps seem logical and smart to me, so no worries. If you have a pull-up bar you could also do assisted pull-ups using bands to mimic the pulldowns.
Thanks
I am doing my best lol still got some Army left in me :bigsmile: 0 -
Bumping again to make sure everyone see's your around! I get so excited when this thread becomes active 0
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Bump0
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Bump for all the info and your blog! that's going to take me a while to read!0
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Have 30 minutes or so for Q&A if anyone is as boring as me on a Friday night!0
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