Strength Training vs Running

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  • aprilgicker
    aprilgicker Posts: 395 Member
    Wow! So much information! I haven't read every detail but just wanted to share that muscle weighs more than fat.

    Muscle ABSOLUTELY DOES NOT weigh more than fat. I'm sorry but if you don't know what you're talking about, don't be giving advice.

    1 pound of muscle weighs the same as 1 pound of fat...just as one ton of bricks weighs the same as one ton of feathers. It should go without saying, but people keep spouting off that muscle weighs more. WRONG! A pound is a pound. Muscle is far denser than fat, so by volume, it seems to weigh more. A pound of muscle occupies less space than a pound of fat but does not weigh any more.

    I think what was mean was that Muscle take up less space than fat. That was why measuring is important when your in a transition phase. I do think most of use understood because the term " muscle weighs more than fat" is use through out the fitness world.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Doing both is fine. Weight training builds muscle and burns some fat, while cardio burns fat and some muscle. However, I would suggest you change your workout routine. You should separate each day into a different workout so you get all the muscle groups, and only work them out once a week.

    I am a firm believer in Max OT Weight training/cardio.

    1. Each workout should last approximately 30 to 40 minutes.
    2. Train only 1 or 2 muscle groups per workout/day.
    3. Do 6 to 9 total heavy sets per muscle group.
    4. Do 4 to 6 reps per set.
    5. Rest 2 to 3 minutes between sets. (STR)
    6. Train each muscle group once every 5 to 7 days. (ITR)
    7. Take a 1 week break from training every 8 to 10 weeks.

    PDF file about it (free) here: http://www.freedomfly.net/Documents/MAX-OT.pdf

    If you ever need variations of this, Skip LaCour had many Max-OT variations:
    http://www.skiplacour.com/max_ot_routine_home.htm

    I don't personally agree with this. That looks like a very dated body building split which is not going to be beneficial to most on this website. Compound movements with progressively increasing weight is the go for beginners IMO. Rippetoes starting strength or stronglifts 5x5 are two of the best (and very similar) and they both focus on the big compound movements to hit as many muscles as possible to increase the efficiency of the workout.

    Then do cardio (steady state, HIIT, sprints, your favourite sport) on other days.
  • YeaILift
    YeaILift Posts: 580 Member
    I don't personally agree with this. That looks like a very dated body building split which is not going to be beneficial to most on this website. Compound movements with progressively increasing weight is the go for beginners IMO. Rippetoes starting strength or stronglifts 5x5 are two of the best (and very similar) and they both focus on the big compound movements to hit as many muscles as possible to increase the efficiency of the workout.

    Then do cardio (steady state, HIIT, sprints, your favurite sport) on other days.

    Yes, this PDF is a few years old; however, the basic principles of Max OT have not changed. It is still relevant information and that is why it is still around. You obviously did not read the PDF because it clearly states the importance of compound lifting. Also, the warm up and heavy lifting sets are structured in a way so that you increase your weight as soon as you exceed the 4 - 6 rep range. You will end up lifting more, heavier weights with the way the system is set up.

    Any weight lifting routine will work to an extent. The same is true for cardio. However, the goal of Max Overload Training and Max OT Cardio is to limit time in the gym while maximizing growth.

    From the PDF:
    As it has become apparent, Max-OT relies heavily on compound exercises. A compound
    exercise is a movement that involves more than one major muscle group. A compound
    exercise involves a "primary" muscle and one or more "secondary" muscles. Max-OT
    incorporates compound movements for the primary muscle involved. The overload
    benefits to the secondary muscles are a part of Max-OT, but only from a volume
    standpoint.

    With compound exercises much more weight can be lifted. More weight - more overload.
    In fact, compound exercises allow far much greater weight to be used than noncompound
    or isolation exercises. This enhances efficiency. More weight, more overload,
    more muscle.
    It's important to take advantage of the increased power available with compound
    exercises. A major mistake I see many people make is trying to make an exercise more
    difficult. They do everything they can to work against the mechanics of their own body.
    They are under the false impression that the more difficult you make an exercise the
    more effective it is. Wrong!
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Nope, didn't have time for 165 pages :P

    I was referring to the only do one muscle per week part BTW for the bodybuilding type workout.

    Max OT sounds the same as High Intensity Training which was first made popular by Mike Mentzer.

    I have one mate who uses that principle and it is working for him but it depends on your goals and it doesn't fit for mine.
  • YeaILift
    YeaILift Posts: 580 Member
    It's one/two muscles a day per week.

    i.e.
    Mon - Chest, Abs
    Tue - Biceps, Triceps
    Wed - Shoulder, Trap
    Thur - Back
    Fri - Legs

    I'm guessing your friend is doing HST which is completely different.
    http://www.hypertrophy-specific.com/hst_II.html
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Yeah, that is an body building split that people who have progressed past beginner stage may try. At first, full body workouts are the go.

    My mate does HIT not HST, totally different. It's not for me though as I like working out a lot, not just once a week and I like to do a lot of conditioning also.
  • luthersetzer
    luthersetzer Posts: 1 Member
    I found this thread while searching for High Intensity Training (HIT). I just wanted to share that I have lost 23 pounds (from 216 to 193) since May 2010 using the Food tab on this site in conjunction with the Big Five Workout in BODY BY SCIENCE by Little and McGuff. I also use GNC Colon Cleanse and Super Colon Cleanse at the prescribed intervals along with a standard multivitamin and essential fatty acids. I actually dislike doing more exercise than needed so the 12 minute per week routine suits me perfectly. I cannot comment on factors such as cholesterol, etc. but my percent body fat is dropping to "healthy" levels. I am a man measuring six feet in height. I checked a few months ago and my body fat had dropped from 21% to 18%. I expect it to measure lower still when I measure in May 2011 or so.
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