feel like i could do the circuit again? normal? weights

Michaelsdin
Michaelsdin Posts: 146
in Fitness and Exercise
I have been doing Labrada's lean body program on bodybuilding.com i do just about what he says if i cant do one of the workouts i substitute it for another one that works same muscle groups. My main concern is when i get done doing my 2x12 then 1x? ? being failure i feel like i can do it again like 10min later? I know i probably shouldn't but i truly go 2 sets to 12reps...pushing it pretty hard by 12th rep. then on my final set to failure...is me feeling like i can go at it again 10min later normal? I don't want to injure myself or anything but i do want to help increase my fat loss.

My diary is open I do not hit my goals of calories i am usually quite under but honestly i feel full and fine when i eat healthy and only eat 2100-2500calories.

One of the gym workers told me to do like 8sets with 15+reps of light weight? he said his dad is a bodybuilder and in law enforcement which is what i want to do..law not bodybuilding. Thanks

Replies

  • pittbullgirl
    pittbullgirl Posts: 341 Member
    you need to up your weights. There is no reason you need to do 15+ reps. Your muscles aren't getting fatigued enough and I believe that's why you can go again in another 10min.
  • Michaelsdin
    Michaelsdin Posts: 146
    you need to up your weights. There is no reason you need to do 15+ reps. Your muscles aren't getting fatigued enough and I believe that's why you can go again in another 10min.

    ...I don't do 15+ reps and as i said i usually strain for that 12th rep 1st set is usually pretty easy to hit 12 second set is a bit tougher 11-12 is a push then last set to failure is usually about 8-12reps and when i say failure i mean i cant lift the damn weight anymore lol. but 10min later i feel i can go at it again
  • ttippie2000
    ttippie2000 Posts: 412 Member
    If law enforcement is your goal I would look closely at the physical fitness requirements for entry. (Disclaimer: I taught at my local state police academy for about 8 years). There is some variability, but most of them will want you to pass a running test, a situp test, a timed obstacle run that requires you to scale an 8 foot wall in the middle of a 400 meter run. To pass those you will need several things: aerobic fitness, anaerobic fitness and a decent power-to-weight ratio.

    Strength training will help, but I wouldn't spend all your time doing that. and when you go for strength training make sure it's functional strength, which is different than bodybuilding. Get out there and do some windsprints, take a boxing class, a jiujitsu class, join a bike racing team or a triathlon team. My advice: seek not the company of bodybuilders. Seek out the company of the people who are training to knock out or choke out bodybuilders. Those are the guys who are gonna help you get ready for the police academy.

    Remember, fear and pain will drain your energy faster than sprinting or max lifts. Much faster. Five seconds into a life-and-death situation your heart rate will be at or near its max. Make sure your heart is ready.
  • Michaelsdin
    Michaelsdin Posts: 146
    If law enforcement is your goal I would look closely at the physical fitness requirements for entry. (Disclaimer: I taught at my local state police academy for about 8 years). There is some variability, but most of them will want you to pass a running test, a situp test, a timed obstacle run that requires you to scale an 8 foot wall in the middle of a 400 meter run. To pass those you will need several things: aerobic fitness, anaerobic fitness and a decent power-to-weight ratio.

    Strength training will help, but I wouldn't spend all your time doing that. and when you go for strength training make sure it's functional strength, which is different than bodybuilding. Get out there and do some windsprints, take a boxing class, a jiujitsu class, join a bike racing team or a triathlon team. My advice: seek not the company of bodybuilders. Seek out the company of the people who are training to knock out or choke out bodybuilders. Those are the guys who are gonna help you get ready for the police academy.

    Remember, fear and pain will drain your energy faster than sprinting or max lifts. Much faster. Five seconds into a life-and-death situation your heart rate will be at or near its max. Make sure your heart is ready.

    Thanks for the information will look into those classes, as for right now this instance i need to get rid of some body fat so i have been incorporating cardio into my workout's.
  • ttippie2000
    ttippie2000 Posts: 412 Member
    Good luck. I'd like to emphasize that strength training is great and you should keep at it. (I do a fair amount myself.) But it may not be your top priority for getting into the police academy. Definitely get so you can make it over that 8 foot wall. A lot of people that have power-to-weight ratio issues get stopped right there. I would probably counsel you to make aerobic fitness your top priority, then making weight, and finally strength.

    One thing you might consider in your weight training: lower and/or vary your rest intervals. What large rest intervals do is allow your muscles to regenerate A.T.P. That's fine for testing your single rep max. But most of the time you'll be doing submaximal lifts and will be facing a tradeoff between volume of weights lifted versus rest. This is not original thinking by the way. It comes out of the research the Soviet Olympic coaches did in the '70s that got translated into English in the '90s and then got picked up by the American Olympic powerlifting coaches. See also the rest intervals as discussed as part of 'conjugated periodization' as discussed by strength coaches Dave Tate and Louis Simmons. Note: Out of the 30 people in this country who can squat over 1k lbs, pretty much all of 'em are trained by or influenced by these two guys. See http://www.t-nation.com/free_online_article/sports_body_training_performance/the_periodization_bible_part_ii;jsessionid=E313BBB65D9E7F2776B09005E619C5B9-mcd02.hydra )

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