Is this workout too much?

245

Replies

  • JoRocka
    JoRocka Posts: 17,525 Member
    I'd like to point out that it's really important to know that there is a significant difference in rehabbing and general conditioning, which is why rehab involves a lot of isolation work.. I mean- that to me is kind of self explanatory.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    I run anything from 5k to Half Marathon and am actually moving towards Triathlons (training this fall). My tendinitis is healed but i am 7 weeks of an ankle break and still working on mobility there.

    Side note- I live in Florida not too many inclines except bridges lol (but i get your point). My problems started because i was not knowledgeable enough to know that i needed to strength train my legs along with running (not an issue now). I will head your advice as soon as I feel i can safely load this ankle with wait and do some Squats and Probably RDL's.

    Ah that's cool. Doing RDL's after squats is not the end of the world or too much, IMO at least. Squats should be heavier and RDL's I would say would be a good exercise in the range of strength-endurance, 2 to 3 sets of 10-15 reps. Just be careful with the RDL. Use your lats to keep the bar pinned to your body to minimize spinal sheering go down until you get a stretch in the hammies, don't worry about how far down you go mid-shin at most.

    I'm in a MS program myself and have had to do research on training for endurance athletes. What I've found is that the strength training component is typically 2-day splits and the rest of the training is your running. Research indicates 85% of the running is aerobic and the other 15% is anerobic in-nature.
  • JasonMcUCF
    JasonMcUCF Posts: 459 Member
    I'd like to point out that it's really important to know that there is a significant difference in rehabbing and general conditioning, which is why rehab involves a lot of isolation work.. I mean- that to me is kind of self explanatory.

    Thank you for your input.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    I will admit that I have no idea how optimally suggest training for a Tri-Athlete though. That's a whole other ball of wax. lol
  • JasonMcUCF
    JasonMcUCF Posts: 459 Member
    I have resources I just haven't had a chance to talk to them yet. This training plan all started to increase intensity and I was getting bored. I just wanted to go a little harder. I am not a heavy lifter not sure i ever will be. Just not my thing so i decreased rest and started supersets. Probably not a Tri-athlete workout at all just wanted something different and not really in a position to pay a trainer or coach.
  • dbmata
    dbmata Posts: 12,950 Member
    It's a nice schedule, definitely not efficient, but a good way to get out of the house for 2 hours.

    What you're missing about squats and deads is that it's far more efficient, not just because of muscle use and recruitment, not just because of relevance to daily life, but also because of hormone production efficiency. Our bodies are these neat things, they sense stress and release various chemicals to adapt. The more muscle is recruited and used in a movement, the more hormones released.

    These help with growth, recovery, and overall performance. If you don't want to maximize that, then yeah, avoid the large compound lifts. Since you ARE gimped with your ankle, I'd talk to your PT about leg work, you load that ankle too fast, too heavy, and this will happen.

    janson-kendall-broken-ankle.jpg

    More compounds will save more time in the gym too. If you want to spend those two hours though (because family), then add in some of the dynamic lifts like cleans.
  • girish_ph
    girish_ph Posts: 148 Member
    I just don't get it. Where are exercises for back - critical if you are a runner.
  • bugaboo_sue
    bugaboo_sue Posts: 552 Member
    I just don't get it. Where are exercises for back - critical if you are a runner.

    He is doing rows and lat pull downs.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    I just don't get it. Where are exercises for back - critical if you are a runner.

    He is doing rows and lat pull downs.

    The squats work you're back as well and he wants to do RDL's which will address the hamstrings, glutes, and lower back. If he does Squats and / or deadlifts, rows / chins, RDL's, his back will be fine.
  • JasonMcUCF
    JasonMcUCF Posts: 459 Member
    I just don't get it. Where are exercises for back - critical if you are a runner.

    He is doing rows and lat pull downs.

    TWO TYPES OF ROWS ACTUALLY. usually do back extensions as well just forgot to put it on here i guess. Also planks work back
  • bugaboo_sue
    bugaboo_sue Posts: 552 Member
    I just don't get it. Where are exercises for back - critical if you are a runner.

    He is doing rows and lat pull downs.

    TWO TYPES OF ROWS ACTUALLY. usually do back extensions as well just forgot to put it on here i guess. Also planks work back

    Why you yell at me? :sad: :cry: :brokenheart:
  • bruerin
    bruerin Posts: 124 Member
    I didn't even read all of it! For me, it would be too much. But, if you have the time for that and like it, then maybe try it???
  • JasonMcUCF
    JasonMcUCF Posts: 459 Member
    LOL sorry not yelling use caps for work and forgot to turn off at first
  • lishie_rebooted
    lishie_rebooted Posts: 2,973 Member
    I have actually taken Kinesiology. I am in my Senior year of a BS in Sports and exercise science i just have no practical experience with developing strength training protocols.

    This stood out to me.

    If you're a senior in a fitness/sports/body related subject, you should understand very very well the purpose of squats & deadlifts.
    And why they're superior and suggested far more than leg curls (which as someone with knee pain, I avoid like the plague - that blasted machine causes way more pain to me than squats) and various other leg machines.
  • JasonMcUCF
    JasonMcUCF Posts: 459 Member
    I have actually taken Kinesiology. I am in my Senior year of a BS in Sports and exercise science i just have no practical experience with developing strength training protocols.

    This stood out to me.

    If you're a senior in a fitness/sports/body related subject, you should understand very very well the purpose of squats & deadlifts.
    And why they're superior and suggested far more than leg curls (which as someone with knee pain, I avoid like the plague - that blasted machine causes way more pain to me than squats) and various other leg machines.

    I do understand the purpose of those exercises. I just don't agree with their "superiority" for my personal goals. As far as knee pain goes I have tendinitis due to an imbalance in quad/hamstring strength which is why i have been doing double and single leg iso work. I didnt say i didnt under stand the principle behind Squats/Deadlifts. I just disagree with the fact that everyone looks at a workout and is like OH MY GOODNESS THIS GUY ISN'T DOING SQUATS. Like it is sacrilege.
  • JasonMcUCF
    JasonMcUCF Posts: 459 Member
    This is why I ( and most other people) hate coming here to ask questions. I come in with a concern that not only I but others can learn from and several people start insulting my intelligence and not sure but maybe calling me a liar about my status in college. I am learning Sports and exercise science. I am not however an expert in Strength and Conditioning (yet) which is why I came to get the opinion of professionals (and some amateurs with experience in program design). I am well aware of what squats do and there effects on the body. I however disagree with the importance of any ONE exercise in a routine. I should have just gone on with my plan because apparently what i have been doing so far works. (SEE PROFILE PIC).
  • rogerOb1
    rogerOb1 Posts: 318 Member

    I do understand the purpose of those exercises. I just don't agree with their "superiority" for my personal goals. As far as knee pain goes I have tendinitis due to an imbalance in quad/hamstring strength which is why i have been doing double and single leg iso work. I didnt say i didnt under stand the principle behind Squats/Deadlifts. I just disagree with the fact that everyone looks at a workout and is like OH MY GOODNESS THIS GUY ISN'T DOING SQUATS. Like it is sacrilege.

    Not to be rude, but to be fair, you have kind of said you haven't really found the optimum route towards achieving your personal goals. Squats and deads end up the foundation of most lifting plans simply because they work and they are more effective than most single exercises you can do.

    Perhaps do some experiments with them to see for yourself.

    edit: I think your lifting routine will seem too long when you do start triathlon training - as you'll have to get reps in for each event.
  • JasonMcUCF
    JasonMcUCF Posts: 459 Member
    I have done them. A LOT. Can't lift weights for any amount of time with out doing them really. I understand the "efficiency" issue. Let me reiterate. I HAVE NO PROBLEMS WITH SQUATS OR DL'S. I have an issue with the importance that is placed on them for EVERYONE. I even said that i planned on incorporating Squats when my ankle is healed completely. This thread got so far from the actually topic it is insane. I appreciate the feedback but really tired of defending myself on why I dont do squats. I never said Squats were bad or anything. I just dont think the are that damn important that I need to do them. I just wanted to know if my routine was putting me at risk for over freaking training. Didnt need a break down of what I am doing wrong and how I spend too much time in the gym and all that. I really do appreciate the critical feedback it helps a lot. I think my position on Squats has been misunderstood.
  • _lyndseybrooke_
    _lyndseybrooke_ Posts: 2,561 Member
    I don't think you're doing enough isolation/machine work.

    ^ Yes, that's sarcasm.

    You can get an equally (or more) effective workout in half the time if you would focus on compound lifts. You can do accessory work, too, but this is just a mess to be honest.

    Only you can decide if it's "too much." It would certainly be too much for me - I don't have enough time in the day to be at the gym for two hours. It's unnecessary.

    And yes, you are arguing with all the advice you're being given. Here's a clue: if all of these people are saying the exact same thing, maybe YOU'RE the one that's wrong. You came here for advice, and you got it.
  • rogerOb1
    rogerOb1 Posts: 318 Member
    I have an issue with the importance that is placed on them for EVERYONE.

    Sure, but the question would then be "do you have something better they should do instead?"
  • lishie_rebooted
    lishie_rebooted Posts: 2,973 Member
    This is why I ( and most other people) hate coming here to ask questions. I come in with a concern that not only I but others can learn from and several people start insulting my intelligence and not sure but maybe calling me a liar about my status in college. I am learning Sports and exercise science. I am not however an expert in Strength and Conditioning (yet) which is why I came to get the opinion of professionals (and some amateurs with experience in program design). I am well aware of what squats do and there effects on the body. I however disagree with the importance of any ONE exercise in a routine. I should have just gone on with my plan because apparently what i have been doing so far works. (SEE PROFILE PIC).


    Please point out where I called you a liar.
  • SnuggleSmacks
    SnuggleSmacks Posts: 3,731 Member
    about 2 hours. I have a screwed up schedule with full time job, full time student, and a wife and two kids. So i gotta get it in LOL.
    I should also explain that I am not trying to gain lower body mass I am a distance runner which is why i do high reps lower weight and I do not do squats or deadlifts. Upper body goal is strength and lean mass,

    Building your glutes will do a great deal of good for your running, whether you're going for distance or speed. Glutes are extremely important for runners. Don't neglect your squats and deadlifts.
  • JasonMcUCF
    JasonMcUCF Posts: 459 Member
    I don't think you're doing enough isolation/machine work.

    ^ Yes, that's sarcasm.

    You can get an equally (or more) effective workout in half the time if you would focus on compound lifts. You can do accessory work, too, but this is just a mess to be honest.

    Only you can decide if it's "too much." It would certainly be too much for me - I don't have enough time in the day to be at the gym for two hours. It's unnecessary.

    And yes, you are arguing with all the advice you're being given. Here's a clue: if all of these people are saying the exact same thing, maybe YOU'RE the one that's wrong. You came here for advice, and you got it.

    Not arguing with the advice arguing the importance of a particular exercise and by the way that exercise is advice i did not solicit. I was referring to the stress of the work out being too much not the amount of time I spend in the gym or the efficiency of my lifts versus what I "should be doing". Just saying I didnt realize my entire routine was going to be picked apart. I guess that is my bad though I did post it.

    I spend so much time in the gym cause I can only get there 3 days a week and i start in the gym before 6am which is the only reason I can make 2 hours.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    no glutes? boys need booty too
  • JasonMcUCF
    JasonMcUCF Posts: 459 Member
    This is why I ( and most other people) hate coming here to ask questions. I come in with a concern that not only I but others can learn from and several people start insulting my intelligence and not sure but maybe calling me a liar about my status in college. I am learning Sports and exercise science. I am not however an expert in Strength and Conditioning (yet) which is why I came to get the opinion of professionals (and some amateurs with experience in program design). I am well aware of what squats do and there effects on the body. I however disagree with the importance of any ONE exercise in a routine. I should have just gone on with my plan because apparently what i have been doing so far works. (SEE PROFILE PIC).


    Please point out where I called you a liar.

    I said possibly and I believe it was implied in your comment
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    This thread has digressed, lol.
  • JasonMcUCF
    JasonMcUCF Posts: 459 Member
    no glutes? boys need booty too

    LOL guess not gonna be in the gym for 3 hours before this thread ends LOL
  • JasonMcUCF
    JasonMcUCF Posts: 459 Member
    This thread has digressed, lol.

    Thank you i was trying to find a way to delete it. Totally off topic. Totally!! I am frustrated and will never bring a concern to MFP again.
  • JasonMcUCF
    JasonMcUCF Posts: 459 Member
    we have established that I am the worst strength coach in the world though LOL. No where to go but up I guess LOL
  • Hornsby
    Hornsby Posts: 10,322 Member
    This is why I ( and most other people) hate coming here to ask questions. I come in with a concern that not only I but others can learn from and several people start insulting my intelligence and not sure but maybe calling me a liar about my status in college. I am learning Sports and exercise science. I am not however an expert in Strength and Conditioning (yet) which is why I came to get the opinion of professionals (and some amateurs with experience in program design). I am well aware of what squats do and there effects on the body. I however disagree with the importance of any ONE exercise in a routine. I should have just gone on with my plan because apparently what i have been doing so far works. (SEE PROFILE PIC).

    Yes, your plan has been working and you look great, but you aren't efficient. That is ONE of the benefits of compound movements. You came in asking if your workload is too much. People are telling you how to do less work and get better results, but you don't want to hear it. So if you think staying at the gym for 2 hours to gain results you could have gotten in 45 minutes is the best method, carry on.

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