Recomposition: Maintaining weight while losing fat
Replies
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I am totally not following any particular program right now and haven't really studied the science. What is working for me right now is sticking with my tri coach's workouts (tri specific challenging cardio) and hitting the weight room hard 3x per week (machines only), progressively increasing my weights, and eating what I want (lots of carbs...needed for activity level, and sufficient protein, adequate fats). I am really happy with my progress so far and think this is the permanent way forward for me. Cutting was too hard!
Doing machines only means you are missing out on the stabilization requirements of free weights. Using machines also means less motor unit recruitment (less bang for your buck).
Yeah, yeah, so folks on here keep telling me. But that's ok, I like the machines and am getting great results. More than 1 way to skin a cat.3 -
I am totally not following any particular program right now and haven't really studied the science. What is working for me right now is sticking with my tri coach's workouts (tri specific challenging cardio) and hitting the weight room hard 3x per week (machines only), progressively increasing my weights, and eating what I want (lots of carbs...needed for activity level, and sufficient protein, adequate fats). I am really happy with my progress so far and think this is the permanent way forward for me. Cutting was too hard!
Doing machines only means you are missing out on the stabilization requirements of free weights. Using machines also means less motor unit recruitment (less bang for your buck).
Yeah, yeah, so folks on here keep telling me. But that's ok, I like the machines and am getting great results. More than 1 way to skin a cat.
You're right that there is more than one way to skin a cat. There is no down side to moving from machines to free weights. There are tons of benefits. It's not like people are telling you to give up something for something else, you're making an exchange for more results.
Think of it this way: You have to make a 20 mile trip and you have a bicycle. You can either walk and push the bike, which will get you to your goal, or you can get on it and ride, which has greater benefits than walking and will get you there faster.1 -
I am totally not following any particular program right now and haven't really studied the science. What is working for me right now is sticking with my tri coach's workouts (tri specific challenging cardio) and hitting the weight room hard 3x per week (machines only), progressively increasing my weights, and eating what I want (lots of carbs...needed for activity level, and sufficient protein, adequate fats). I am really happy with my progress so far and think this is the permanent way forward for me. Cutting was too hard!
Doing machines only means you are missing out on the stabilization requirements of free weights. Using machines also means less motor unit recruitment (less bang for your buck).
Yeah, yeah, so folks on here keep telling me. But that's ok, I like the machines and am getting great results. More than 1 way to skin a cat.
Is there a particular reason you're using machines over free weights?0 -
I do cardio once a week.. where there is only a little but of ab work. I run 5 miles a day even on lift days first thing in the morning and lift 2 hours later... Does not hurt the lifting, and my nutrition is all in check.
You do cardio once per week, but you run every day? Running is cardio.
You may have adjusted to your mileage and lifting, but those are based on your priorities. Have you ever lifted before running? Have you ever dropped mileage while lifting? If not, you don't know if the running is impacting your lifting. There is a chance your lifts would improve if you cut mileage or ran after lifting. Glycogen depletion and the CNS demands of running can impact lifting, but if you've always done it this way you wouldn't know.
I have not been on for a few days.. Yes I realize that running is also cardio but this helps me in many ways. I get a energy boost from running at 5:30 a.m. otherwise I would be a slug all day..
I lift 3/4 hours later after a small breakfast and rest. I lift 5 days, and one solid cardio with HIIT elliptical one day. I am doing a pretty intense 3 month program right now.
I wonder why the Rock gets up at 4:30 every morning and goes for a run and then eats several thousand calories to refuel and then goes to lift several hours later... Why is my situation any different I wonder?
I have never lifted before running. You don;t live in Alabama when it is 85 degrees at 5:00 a.m. with 100% humidity...
I always run at 5;30 a.m. around 4. to 5 miles and part of this is walking. I will drop to walking more on leg day.. I have been steadily increasing weights on my new program.
If I were running 8 to 10 miles it would hurt me. I have been doing this for several months and my sleep and nutrition are in check.. I even had a metabolic blood panel done last month and all is good.
I am not in any way hindering my progress doing what I do each morning.1 -
I do cardio once a week.. where there is only a little but of ab work. I run 5 miles a day even on lift days first thing in the morning and lift 2 hours later... Does not hurt the lifting, and my nutrition is all in check.
You do cardio once per week, but you run every day? Running is cardio.
You may have adjusted to your mileage and lifting, but those are based on your priorities. Have you ever lifted before running? Have you ever dropped mileage while lifting? If not, you don't know if the running is impacting your lifting. There is a chance your lifts would improve if you cut mileage or ran after lifting. Glycogen depletion and the CNS demands of running can impact lifting, but if you've always done it this way you wouldn't know.
I have not been on for a few days.. Yes I realize that running is also cardio but this helps me in many ways. I get a energy boost from running at 5:30 a.m. otherwise I would be a slug all day..
I lift 3/4 hours later after a small breakfast and rest. I lift 5 days, and one solid cardio with HIIT elliptical one day. I am doing a pretty intense 3 month program right now.
I wonder why the Rock gets up at 4:30 every morning and goes for a run and then eats several thousand calories to refuel and then goes to lift several hours later... Why is my situation any different I wonder?
I have never lifted before running. You don;t live in Alabama when it is 85 degrees at 5:00 a.m. with 100% humidity...
I always run at 5;30 a.m. around 4. to 5 miles and part of this is walking. I will drop to walking more on leg day.. I have been steadily increasing weights on my new program.
If I were running 8 to 10 miles it would hurt me. I have been doing this for several months and my sleep and nutrition are in check.. I even had a metabolic blood panel done last month and all is good.
I am not in any way hindering my progress doing what I do each morning.
The Rock is different because genetics and he has significantly higher than average lean body mass, both make huge differences. He also lifts different than you do.
That's fine if the training works for your lifestyle, but you've never trained any different and don't know what your lifting potential is if you did that prior to running.0 -
Hey guys, I'm not sure if I should recomp now. I'm 5'8" and 149 pounds now, which sounds pretty good but I still have A LOT of fat left.
I focus too much on the number on the scale and I think that's why I don't think I look as good as I should at this weight. I don't want to lose more muscle mass. I guess everyone is different but I feel like I should lose 10 more pounds. It's hard and I have a lot of undesirable fat left to lose, but how much fat is too much to recomp? 0 -
blueyellowhorse: Do you have any idea what your body fat percentage is? I believe the recommended body fat percentages were mentioned earlier in the thread (25%? ish). I'm 5'5 and 153 lbs. and I'm guessing 24-26% body fat and starting my recomp now. I'm having a bodpod assessment done in a day or two to get a closer check on my "starting" numbers.0
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Well it's a personal choice, of course, but I'm the same height/weight and have been recomping here now for a while. I've weighed less but was not as strong or balanced. After training for my last half marathon, I weighed 137 and had strong legs but no upper body stregnth and wore about the same size I do now. So I'd say start recomping and lifting heavy if you're not already. Good luckblueyellowhorse wrote: »Hey guys, I'm not sure if I should recomp now. I'm 5'8" and 149 pounds now,
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...
Thanks for replying. I lift 4 times a week consisting of:
Upper(Barbell squat, stiff leg DL, barbell lunges,calf raises, leg curls/ extension etc)
Lower(Barbell bench press, military oh press and some dumbell accessories like oh shoulder press)
Rest or some hiit
Upper as above
Lower as above
Always doing 3 sets of 12 and have been adding weight as the last 2 reps get easier. It is really great seeing progress when it comes to upping weight. I just wondered if there was a 'sweet spot' regarding reps so to speak that meant you got the best of both worlds i.e increasing strength as best as I can but still getting the hypertrophy effect.
Thanks again
What about exercises for your upper back, i.e. horizontal and vertical pulling? Rows, pull-ups etc.?0 -
ElizabethKalmbach wrote: »blueyellowhorse: Do you have any idea what your body fat percentage is? I believe the recommended body fat percentages were mentioned earlier in the thread (25%? ish). I'm 5'5 and 153 lbs. and I'm guessing 24-26% body fat and starting my recomp now. I'm having a bodpod assessment done in a day or two to get a closer check on my "starting" numbers.
I think I'm at 27%, well maybe 26%. I'm not sure, I think it's higher than that though. 0 -
sistrsprkl wrote: »
Well it's a personal choice, of course, but I'm the same height/weight and have been recomping here now for a while. I've weighed less but was not as strong or balanced. After training for my last half marathon, I weighed 137 and had strong legs but no upper body stregnth and wore about the same size I do now. So I'd say start recomping and lifting heavy if you're not already. Good luckblueyellowhorse wrote: »Hey guys, I'm not sure if I should recomp now. I'm 5'8" and 149 pounds now,
That's good! I need to start lifting heavy for sure. 0 -
blueyellowhorse wrote: »sistrsprkl wrote: »
Well it's a personal choice, of course, but I'm the same height/weight and have been recomping here now for a while. I've weighed less but was not as strong or balanced. After training for my last half marathon, I weighed 137 and had strong legs but no upper body stregnth and wore about the same size I do now. So I'd say start recomping and lifting heavy if you're not already. Good luckblueyellowhorse wrote: »Hey guys, I'm not sure if I should recomp now. I'm 5'8" and 149 pounds now,
That's good! I need to start lifting heavy for sure.
yesssss more recruits to lift heavy *kitten*0 -
I do cardio once a week.. where there is only a little but of ab work. I run 5 miles a day even on lift days first thing in the morning and lift 2 hours later... Does not hurt the lifting, and my nutrition is all in check.
You do cardio once per week, but you run every day? Running is cardio.
You may have adjusted to your mileage and lifting, but those are based on your priorities. Have you ever lifted before running? Have you ever dropped mileage while lifting? If not, you don't know if the running is impacting your lifting. There is a chance your lifts would improve if you cut mileage or ran after lifting. Glycogen depletion and the CNS demands of running can impact lifting, but if you've always done it this way you wouldn't know.
I have not been on for a few days.. Yes I realize that running is also cardio but this helps me in many ways. I get a energy boost from running at 5:30 a.m. otherwise I would be a slug all day..
I lift 3/4 hours later after a small breakfast and rest. I lift 5 days, and one solid cardio with HIIT elliptical one day. I am doing a pretty intense 3 month program right now.
I wonder why the Rock gets up at 4:30 every morning and goes for a run and then eats several thousand calories to refuel and then goes to lift several hours later... Why is my situation any different I wonder?
I have never lifted before running. You don;t live in Alabama when it is 85 degrees at 5:00 a.m. with 100% humidity...
I always run at 5;30 a.m. around 4. to 5 miles and part of this is walking. I will drop to walking more on leg day.. I have been steadily increasing weights on my new program.
If I were running 8 to 10 miles it would hurt me. I have been doing this for several months and my sleep and nutrition are in check.. I even had a metabolic blood panel done last month and all is good.
I am not in any way hindering my progress doing what I do each morning.
The Rock is different because genetics and he has significantly higher than average lean body mass, both make huge differences. He also lifts different than you do.
That's fine if the training works for your lifestyle, but you've never trained any different and don't know what your lifting potential is if you did that prior to running.
This^^^so much this. And...the Rock is undoubtedly using anabolic steroids so...But one should know better than to mess with a runner and their schedule!!!
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LiftAndBalance wrote: »...
Thanks for replying. I lift 4 times a week consisting of:
Upper(Barbell squat, stiff leg DL, barbell lunges,calf raises, leg curls/ extension etc)
Lower(Barbell bench press, military oh press and some dumbell accessories like oh shoulder press)
Rest or some hiit
Upper as above
Lower as above
Always doing 3 sets of 12 and have been adding weight as the last 2 reps get easier. It is really great seeing progress when it comes to upping weight. I just wondered if there was a 'sweet spot' regarding reps so to speak that meant you got the best of both worlds i.e increasing strength as best as I can but still getting the hypertrophy effect.
Thanks again
What about exercises for your upper back, i.e. horizontal and vertical pulling? Rows, pull-ups etc.?
I've got my schedule to hand which is a bit more helpful! This is a routine i've been doing that i pulled from the muscle and strength website and just took for granted it was decent. I am progressing on it too.
Upper1: Barbell Bench Press, DB Row, seated oh db press, pec dec, v bar lat pull down, side lateral raise, cable tri extension. If I've time i'll throw in some single db overhead extensions
Lower1: Barbell Squat, SL deadlift, seated calf raise, leg curl, leg extension, weighted lunges, weighted single leg hip thrusts.
Upper2: incline DB bench press, rack deadlift, military press, chest press (advises machine but I dont like machines so just do it on the bench with dumbells or barbell), shoulder press (again advised machine, i use dumbells) DB curls, tricep dip, tricep extension, 2 handed machine rows. I'm not great with pull ups so was trying to build up some strength by doing the rows? or should i just go for it and dangle there until I can get one? ha.
Lower2: Leg press, SL deadlift, leg press calf raise, weighted lunges, seated leg curl, weighted single leg hip thrusts
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blueyellowhorse wrote: »ElizabethKalmbach wrote: »blueyellowhorse: Do you have any idea what your body fat percentage is? I believe the recommended body fat percentages were mentioned earlier in the thread (25%? ish). I'm 5'5 and 153 lbs. and I'm guessing 24-26% body fat and starting my recomp now. I'm having a bodpod assessment done in a day or two to get a closer check on my "starting" numbers.
I think I'm at 27%, well maybe 26%. I'm not sure, I think it's higher than that though.
The good thing about a recomp is that there is no specific BF% you need to be at to start. The "rule" is to be a healthy weight. BF% doesn't impact a recomp the way it does when you do a bulk. If you're happy at your body weight, then start lifting heavy and eating at maintenance to recomp your body.0 -
Good morning,
I started using free weights and machines not too long ago. I have no program and really no idea what I'm doing For those in the know, how heavy should a 39/f, 5'4", 108lbs, 8-10% bf (caliper/hydrostatic test) lift to get results? I've googled away and asked trainers at my local Q and got different answers. My goal is to look leaner/a little bit of muscle definition. Thanks in advance! 0 -
How about massive scars and muscle damage on your abdomen that make stabilizing your core for squats much more painful than leg press and hack squat machines?I am totally not following any particular program right now and haven't really studied the science. What is working for me right now is sticking with my tri coach's workouts (tri specific challenging cardio) and hitting the weight room hard 3x per week (machines only), progressively increasing my weights, and eating what I want (lots of carbs...needed for activity level, and sufficient protein, adequate fats). I am really happy with my progress so far and think this is the permanent way forward for me. Cutting was too hard!
Doing machines only means you are missing out on the stabilization requirements of free weights. Using machines also means less motor unit recruitment (less bang for your buck).
Yeah, yeah, so folks on here keep telling me. But that's ok, I like the machines and am getting great results. More than 1 way to skin a cat.
You're right that there is more than one way to skin a cat. There is no down side to moving from machines to free weights.
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LiftAndBalance wrote: »...
Thanks for replying. I lift 4 times a week consisting of:
Upper(Barbell squat, stiff leg DL, barbell lunges,calf raises, leg curls/ extension etc)
Lower(Barbell bench press, military oh press and some dumbell accessories like oh shoulder press)
Rest or some hiit
Upper as above
Lower as above
Always doing 3 sets of 12 and have been adding weight as the last 2 reps get easier. It is really great seeing progress when it comes to upping weight. I just wondered if there was a 'sweet spot' regarding reps so to speak that meant you got the best of both worlds i.e increasing strength as best as I can but still getting the hypertrophy effect.
Thanks again
What about exercises for your upper back, i.e. horizontal and vertical pulling? Rows, pull-ups etc.?
I've got my schedule to hand which is a bit more helpful! This is a routine i've been doing that i pulled from the muscle and strength website and just took for granted it was decent. I am progressing on it too.
Upper1: Barbell Bench Press, DB Row, seated oh db press, pec dec, v bar lat pull down, side lateral raise, cable tri extension. If I've time i'll throw in some single db overhead extensions
Lower1: Barbell Squat, SL deadlift, seated calf raise, leg curl, leg extension, weighted lunges, weighted single leg hip thrusts.
Upper2: incline DB bench press, rack deadlift, military press, chest press (advises machine but I dont like machines so just do it on the bench with dumbells or barbell), shoulder press (again advised machine, i use dumbells) DB curls, tricep dip, tricep extension, 2 handed machine rows. I'm not great with pull ups so was trying to build up some strength by doing the rows? or should i just go for it and dangle there until I can get one? ha.
Lower2: Leg press, SL deadlift, leg press calf raise, weighted lunges, seated leg curl, weighted single leg hip thrusts
Ok, so you do have upper body pulling exercises. The programme hits all the muscle groups and basic movement patterns so as long as you enjoy it and are progressing, you're good. I'm a bit confused about why there's a deadlift variation included in an upper body day, though, so maybe pay attention to how your lower back is feeling—personally, I'd probably replace it with a row (barbell row, inverted row etc.). Rows and pull-downs are good pulling exercises to work towards a pull-up. I still haven't achieved a pull-up either but from what I've read, inverted rows seem to be a good way to progress to pull-ups, and you can also do band-assisted pull-ups. Hanging there, first at the bottom position and as you get stronger, jumping up and holding yourself at the top, as well as negative pull-ups (jump up and lower yourself slowly under control) are also good options. For all these, even when you're just hanging in the bottom position, make sure to really engage all the muscles, especially your back (think about pulling your shoulders down and back) and core, and really try to squeeze that bar.0 -
DeguelloTex wrote: »
How about massive scars and muscle damage on your abdomen that make stabilizing your core for squats much more painful than leg press and hack squat machines?I am totally not following any particular program right now and haven't really studied the science. What is working for me right now is sticking with my tri coach's workouts (tri specific challenging cardio) and hitting the weight room hard 3x per week (machines only), progressively increasing my weights, and eating what I want (lots of carbs...needed for activity level, and sufficient protein, adequate fats). I am really happy with my progress so far and think this is the permanent way forward for me. Cutting was too hard!
Doing machines only means you are missing out on the stabilization requirements of free weights. Using machines also means less motor unit recruitment (less bang for your buck).
Yeah, yeah, so folks on here keep telling me. But that's ok, I like the machines and am getting great results. More than 1 way to skin a cat.
You're right that there is more than one way to skin a cat. There is no down side to moving from machines to free weights.
This is an extreme example.
For most people who don't have a pre-existing condition/injury her post is correct.
If you have a medical reason why you have to use a machine - use a machine. Doesn't have to be a bunch of emotion attached to it. It's just training, not religion...
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@jimmmerDeguelloTex wrote: »
How about massive scars and muscle damage on your abdomen that make stabilizing your core for squats much more painful than leg press and hack squat machines?I am totally not following any particular program right now and haven't really studied the science. What is working for me right now is sticking with my tri coach's workouts (tri specific challenging cardio) and hitting the weight room hard 3x per week (machines only), progressively increasing my weights, and eating what I want (lots of carbs...needed for activity level, and sufficient protein, adequate fats). I am really happy with my progress so far and think this is the permanent way forward for me. Cutting was too hard!
Doing machines only means you are missing out on the stabilization requirements of free weights. Using machines also means less motor unit recruitment (less bang for your buck).
Yeah, yeah, so folks on here keep telling me. But that's ok, I like the machines and am getting great results. More than 1 way to skin a cat.
You're right that there is more than one way to skin a cat. There is no down side to moving from machines to free weights.
This is an extreme example.
For most people who don't have a pre-existing condition/injury her post is correct.
If you have a medical reason why you have to use a machine - use a machine. Doesn't have to be a bunch of emotion attached to it. It's just training, not religion...
I wasn't the one preaching about free weights to someone who appeared happy and successful with machines.
ETA: And it doesn't take extreme examples. Maybe someone's at a gym without a squat rack and isn't comfortable squatting without one. Or someone doesn't want to deal with finding a spotter or possibly rolling weights off his body when using barbells.
Yeah, free weights have advantages for people who want to use them. That doesn't mean everyone wants to use them and if it makes her less likely to lift, that's a downside to free weights. Heck, I use them for almost everything, but using machines is better than using nothing if that's what the person is comfortable with.
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cleanbulk_hatersgfy wrote: »Good morning,
I started using free weights and machines not too long ago. I have no program and really no idea what I'm doing For those in the know, how heavy should a 39/f, 5'4", 108lbs, 8-10% bf (caliper/hydrostatic test) lift to get results? I've googled away and asked trainers at my local Q and got different answers. My goal is to look leaner/a little bit of muscle definition. Thanks in advance!
If you're new to lifting, look into a tried and true program.
New Rules of Lifting For Women
Starting Strength
Stronglifts 5x5
Strong Curves
If none of those appeal to you, try looking on bodybuilding.com for a program. Jamie Eason has some pretty good ones.
Heavy is relative. What is heavy for you may be light for me, while what is heavy for me may be light for the next person. Just start somewhere and work your way up. If you're doing progressive loading, you'll get into heavy lifting soon enough.0 -
DeguelloTex wrote: »
@jimmmerDeguelloTex wrote: »
How about massive scars and muscle damage on your abdomen that make stabilizing your core for squats much more painful than leg press and hack squat machines?I am totally not following any particular program right now and haven't really studied the science. What is working for me right now is sticking with my tri coach's workouts (tri specific challenging cardio) and hitting the weight room hard 3x per week (machines only), progressively increasing my weights, and eating what I want (lots of carbs...needed for activity level, and sufficient protein, adequate fats). I am really happy with my progress so far and think this is the permanent way forward for me. Cutting was too hard!
Doing machines only means you are missing out on the stabilization requirements of free weights. Using machines also means less motor unit recruitment (less bang for your buck).
Yeah, yeah, so folks on here keep telling me. But that's ok, I like the machines and am getting great results. More than 1 way to skin a cat.
You're right that there is more than one way to skin a cat. There is no down side to moving from machines to free weights.
This is an extreme example.
For most people who don't have a pre-existing condition/injury her post is correct.
If you have a medical reason why you have to use a machine - use a machine. Doesn't have to be a bunch of emotion attached to it. It's just training, not religion...
I wasn't the one preaching about free weights to someone who appeared happy and successful with machines.
I'm not anti-machine.
But I would worry about developing imbalances long-term if the routine was not carefully crafted to ameliorate them. You can end up with prime movers strong and stabilisers weak and this can lead to injury. That's not the machine's fault, it's the fault of the routine (if the routine has the fault). This one poster's claim of "works for me" can't really be investigated except in terms of their long-term (i.e. multi-year) progress. Anything can work for short periods, but does it extend your lifting-life over the long haul?
Sure you still get imbalances with free weight work beyond a certain level, but most beginners will find their stabilisers taken along for the ride due to the nature of learning the form on the lifts. Once you push beyond beginner stage then you need to actively pursue and eliminate weaknesses through assistance work, but by this stage you'll have developed the necessary tissue, and the knowledge, to do it properly one hopes.0 -
LiftAndBalance wrote: »LiftAndBalance wrote: »...
Thanks for replying. I lift 4 times a week consisting of:
Upper(Barbell squat, stiff leg DL, barbell lunges,calf raises, leg curls/ extension etc)
Lower(Barbell bench press, military oh press and some dumbell accessories like oh shoulder press)
Rest or some hiit
Upper as above
Lower as above
Always doing 3 sets of 12 and have been adding weight as the last 2 reps get easier. It is really great seeing progress when it comes to upping weight. I just wondered if there was a 'sweet spot' regarding reps so to speak that meant you got the best of both worlds i.e increasing strength as best as I can but still getting the hypertrophy effect.
Thanks again
What about exercises for your upper back, i.e. horizontal and vertical pulling? Rows, pull-ups etc.?
I've got my schedule to hand which is a bit more helpful! This is a routine i've been doing that i pulled from the muscle and strength website and just took for granted it was decent. I am progressing on it too.
Upper1: Barbell Bench Press, DB Row, seated oh db press, pec dec, v bar lat pull down, side lateral raise, cable tri extension. If I've time i'll throw in some single db overhead extensions
Lower1: Barbell Squat, SL deadlift, seated calf raise, leg curl, leg extension, weighted lunges, weighted single leg hip thrusts.
Upper2: incline DB bench press, rack deadlift, military press, chest press (advises machine but I dont like machines so just do it on the bench with dumbells or barbell), shoulder press (again advised machine, i use dumbells) DB curls, tricep dip, tricep extension, 2 handed machine rows. I'm not great with pull ups so was trying to build up some strength by doing the rows? or should i just go for it and dangle there until I can get one? ha.
Lower2: Leg press, SL deadlift, leg press calf raise, weighted lunges, seated leg curl, weighted single leg hip thrusts
Ok, so you do have upper body pulling exercises. The programme hits all the muscle groups and basic movement patterns so as long as you enjoy it and are progressing, you're good. I'm a bit confused about why there's a deadlift variation included in an upper body day, though, so maybe pay attention to how your lower back is feeling—personally, I'd probably replace it with a row (barbell row, inverted row etc.). Rows and pull-downs are good pulling exercises to work towards a pull-up. I still haven't achieved a pull-up either but from what I've read, inverted rows seem to be a good way to progress to pull-ups, and you can also do band-assisted pull-ups. Hanging there, first at the bottom position and as you get stronger, jumping up and holding yourself at the top, as well as negative pull-ups (jump up and lower yourself slowly under control) are also good options. For all these, even when you're just hanging in the bottom position, make sure to really engage all the muscles, especially your back (think about pulling your shoulders down and back) and core, and really try to squeeze that bar.
We do have the assisted pull up and dip machines in my gym so its defo on the to do list! My reasoning for the deadlifts was that the stiff leg deadlift would be targeting the likes of glutes and lower back but maybe the rack is included in upper to target secondary muscles-calves,forearms,, quads, traps. I actually prefer a standard deadlift to the stiff leg. I was a member of a powerlifting gym for 3 months as a total beginner but it closed down and this is me just trying to pick it back up. It was all compound moves-squat, deadlift, bench and overhead press.
I'll maybe try a 12/10/8 or 10/8/6 rep range and see how i get on with increasing strength. Thanks
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I was editing to add some stuff to my post while you posted this.DeguelloTex wrote: »
@jimmmerDeguelloTex wrote: »
How about massive scars and muscle damage on your abdomen that make stabilizing your core for squats much more painful than leg press and hack squat machines?I am totally not following any particular program right now and haven't really studied the science. What is working for me right now is sticking with my tri coach's workouts (tri specific challenging cardio) and hitting the weight room hard 3x per week (machines only), progressively increasing my weights, and eating what I want (lots of carbs...needed for activity level, and sufficient protein, adequate fats). I am really happy with my progress so far and think this is the permanent way forward for me. Cutting was too hard!
Doing machines only means you are missing out on the stabilization requirements of free weights. Using machines also means less motor unit recruitment (less bang for your buck).
Yeah, yeah, so folks on here keep telling me. But that's ok, I like the machines and am getting great results. More than 1 way to skin a cat.
You're right that there is more than one way to skin a cat. There is no down side to moving from machines to free weights.
This is an extreme example.
For most people who don't have a pre-existing condition/injury her post is correct.
If you have a medical reason why you have to use a machine - use a machine. Doesn't have to be a bunch of emotion attached to it. It's just training, not religion...
I wasn't the one preaching about free weights to someone who appeared happy and successful with machines.
I'm not anti-machine.
But I would worry about developing imbalances long-term if the routine was not carefully crafted to ameliorate them. You can end up with prime movers strong and stabilisers weak and this can lead to injury. That's not the machine's fault, it's the fault of the routine (if the routine has the fault). This one poster's claim of "works for me" can't really be investigated except in terms of their long-term (i.e. multi-year) progress. Anything can work for short periods, but does it extend your lifting-life over the long haul?
Sure you still get imbalances with free weight work beyond a certain level, but most beginners will find their stabilisers taken along for the ride due to the nature of learning the form on the lifts. Once you push beyond beginner stage then you need to actively pursue and eliminate weaknesses through assistance work, but by this stage you'll have developed the necessary tissue, and the knowledge, to do it properly one hopes.
Yeah, there are advantages to machines. All other things being equal, machines are almost certainly the way to go. But things aren't always equal. Every once in a while, I'd like to see more "it's cool that's working for you" and less "my way is better than how you're doing it" whether it's free weights vs. machines or eating low carb vs. not or whatever.
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And, back more on topic, the more I look at myself since hitting my goal weight and moving into maintenance, the more I'm leaning toward a recomp over a bulk, in the short term. I'm already going to basically be recomping from now until school starts again, but I might stay with it longer than that.
It's not a question of adding weight/fat. I can deal with that if that's what I decide to do. It's more a question of being at a reasonable BF% but still with some not so pleasing areas. The thing is, I don't know whether I'm just being overly critical of a body that's orders of magnitude better than the one I had when I started or if it's legit self-criticism.
Decisions, decisions.1 -
DeguelloTex wrote: »
@jimmmerDeguelloTex wrote: »
How about massive scars and muscle damage on your abdomen that make stabilizing your core for squats much more painful than leg press and hack squat machines?I am totally not following any particular program right now and haven't really studied the science. What is working for me right now is sticking with my tri coach's workouts (tri specific challenging cardio) and hitting the weight room hard 3x per week (machines only), progressively increasing my weights, and eating what I want (lots of carbs...needed for activity level, and sufficient protein, adequate fats). I am really happy with my progress so far and think this is the permanent way forward for me. Cutting was too hard!
Doing machines only means you are missing out on the stabilization requirements of free weights. Using machines also means less motor unit recruitment (less bang for your buck).
Yeah, yeah, so folks on here keep telling me. But that's ok, I like the machines and am getting great results. More than 1 way to skin a cat.
You're right that there is more than one way to skin a cat. There is no down side to moving from machines to free weights.
This is an extreme example.
For most people who don't have a pre-existing condition/injury her post is correct.
If you have a medical reason why you have to use a machine - use a machine. Doesn't have to be a bunch of emotion attached to it. It's just training, not religion...
I wasn't the one preaching about free weights to someone who appeared happy and successful with machines.
ETA: And it doesn't take extreme examples. Maybe someone's at a gym without a squat rack and isn't comfortable squatting without one. Or someone doesn't want to deal with finding a spotter or possibly rolling weights off his body when using barbells.
Yeah, free weights have advantages for people who want to use them. That doesn't mean everyone wants to use them and if it makes her less likely to lift, that's a downside to free weights. Heck, I use them for almost everything, but using machines is better than using nothing if that's what the person is comfortable with.
Seem to recall usmcmp saying she's previously broken a hip, tore her ACL, but still squats.
So exactly how is she being preachy? She's listed nothing but facts to support a method that might help the person save time and improve performance if adopted. The personal already said it is personal preference; if it was prescribed by some kind of physical therapy, I think they'd have said so already.1 -
Have just started recomp so no changes yet. I use a combo of free weights and machines (kind of mixes things up and surprises the muscles). Do 3 X week; one upper pull, one upper push, and one lower/core along w/abt 15 - 20 min cardio.0
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@senecarrDeguelloTex wrote: »
@jimmmerDeguelloTex wrote: »
How about massive scars and muscle damage on your abdomen that make stabilizing your core for squats much more painful than leg press and hack squat machines?I am totally not following any particular program right now and haven't really studied the science. What is working for me right now is sticking with my tri coach's workouts (tri specific challenging cardio) and hitting the weight room hard 3x per week (machines only), progressively increasing my weights, and eating what I want (lots of carbs...needed for activity level, and sufficient protein, adequate fats). I am really happy with my progress so far and think this is the permanent way forward for me. Cutting was too hard!
Doing machines only means you are missing out on the stabilization requirements of free weights. Using machines also means less motor unit recruitment (less bang for your buck).
Yeah, yeah, so folks on here keep telling me. But that's ok, I like the machines and am getting great results. More than 1 way to skin a cat.
You're right that there is more than one way to skin a cat. There is no down side to moving from machines to free weights.
This is an extreme example.
For most people who don't have a pre-existing condition/injury her post is correct.
If you have a medical reason why you have to use a machine - use a machine. Doesn't have to be a bunch of emotion attached to it. It's just training, not religion...
I wasn't the one preaching about free weights to someone who appeared happy and successful with machines.
ETA: And it doesn't take extreme examples. Maybe someone's at a gym without a squat rack and isn't comfortable squatting without one. Or someone doesn't want to deal with finding a spotter or possibly rolling weights off his body when using barbells.
Yeah, free weights have advantages for people who want to use them. That doesn't mean everyone wants to use them and if it makes her less likely to lift, that's a downside to free weights. Heck, I use them for almost everything, but using machines is better than using nothing if that's what the person is comfortable with.
Seem to recall usmcmp saying she's previously broken a hip, tore her ACL, but still squats.
So exactly how is she being preachy? She's listed nothing but facts to support a method that might help the person save time and improve performance if adopted. The personal already said it is personal preference; if it was prescribed by some kind of physical therapy, I think they'd have said so already.
And I've had my liver nearly bisected by a burglar with a hunting knife, and I don't squat. Much. I'm not saying she shouldn't. I'm saying that, yeah, there can be downsides to free weights, both physical and psychological. That most people probably get better results with them doesn't matter if they just can't, or don't want to, use them.
When someone writes, "Yeah, yeah, so folks on here keep telling me. But that's ok, I like the machines and am getting great results. More than 1 way to skin a cat." but you keep pressing, no pun intended, free weights, it comes off as preachy to me. If it doesn't to you, that's fine.
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DeguelloTex wrote: »
@senecarrDeguelloTex wrote: »
@jimmmerDeguelloTex wrote: »
How about massive scars and muscle damage on your abdomen that make stabilizing your core for squats much more painful than leg press and hack squat machines?I am totally not following any particular program right now and haven't really studied the science. What is working for me right now is sticking with my tri coach's workouts (tri specific challenging cardio) and hitting the weight room hard 3x per week (machines only), progressively increasing my weights, and eating what I want (lots of carbs...needed for activity level, and sufficient protein, adequate fats). I am really happy with my progress so far and think this is the permanent way forward for me. Cutting was too hard!
Doing machines only means you are missing out on the stabilization requirements of free weights. Using machines also means less motor unit recruitment (less bang for your buck).
Yeah, yeah, so folks on here keep telling me. But that's ok, I like the machines and am getting great results. More than 1 way to skin a cat.
You're right that there is more than one way to skin a cat. There is no down side to moving from machines to free weights.
This is an extreme example.
For most people who don't have a pre-existing condition/injury her post is correct.
If you have a medical reason why you have to use a machine - use a machine. Doesn't have to be a bunch of emotion attached to it. It's just training, not religion...
I wasn't the one preaching about free weights to someone who appeared happy and successful with machines.
ETA: And it doesn't take extreme examples. Maybe someone's at a gym without a squat rack and isn't comfortable squatting without one. Or someone doesn't want to deal with finding a spotter or possibly rolling weights off his body when using barbells.
Yeah, free weights have advantages for people who want to use them. That doesn't mean everyone wants to use them and if it makes her less likely to lift, that's a downside to free weights. Heck, I use them for almost everything, but using machines is better than using nothing if that's what the person is comfortable with.
Seem to recall usmcmp saying she's previously broken a hip, tore her ACL, but still squats.
So exactly how is she being preachy? She's listed nothing but facts to support a method that might help the person save time and improve performance if adopted. The personal already said it is personal preference; if it was prescribed by some kind of physical therapy, I think they'd have said so already.
When someone writes, "Yeah, yeah, so folks on here keep telling me. But that's ok, I like the machines and am getting great results. More than 1 way to skin a cat." but you keep pressing, no pun intended, free weights, it comes off as preachy to me. If it doesn't to you, that's fine.
She followed up once after that with a strong analogy.0 -
If it doesn't to you, that's fine.LolBroScience wrote: »DeguelloTex wrote: »
@senecarrDeguelloTex wrote: »
@jimmmerDeguelloTex wrote: »
How about massive scars and muscle damage on your abdomen that make stabilizing your core for squats much more painful than leg press and hack squat machines?I am totally not following any particular program right now and haven't really studied the science. What is working for me right now is sticking with my tri coach's workouts (tri specific challenging cardio) and hitting the weight room hard 3x per week (machines only), progressively increasing my weights, and eating what I want (lots of carbs...needed for activity level, and sufficient protein, adequate fats). I am really happy with my progress so far and think this is the permanent way forward for me. Cutting was too hard!
Doing machines only means you are missing out on the stabilization requirements of free weights. Using machines also means less motor unit recruitment (less bang for your buck).
Yeah, yeah, so folks on here keep telling me. But that's ok, I like the machines and am getting great results. More than 1 way to skin a cat.
You're right that there is more than one way to skin a cat. There is no down side to moving from machines to free weights.
This is an extreme example.
For most people who don't have a pre-existing condition/injury her post is correct.
If you have a medical reason why you have to use a machine - use a machine. Doesn't have to be a bunch of emotion attached to it. It's just training, not religion...
I wasn't the one preaching about free weights to someone who appeared happy and successful with machines.
ETA: And it doesn't take extreme examples. Maybe someone's at a gym without a squat rack and isn't comfortable squatting without one. Or someone doesn't want to deal with finding a spotter or possibly rolling weights off his body when using barbells.
Yeah, free weights have advantages for people who want to use them. That doesn't mean everyone wants to use them and if it makes her less likely to lift, that's a downside to free weights. Heck, I use them for almost everything, but using machines is better than using nothing if that's what the person is comfortable with.
Seem to recall usmcmp saying she's previously broken a hip, tore her ACL, but still squats.
So exactly how is she being preachy? She's listed nothing but facts to support a method that might help the person save time and improve performance if adopted. The personal already said it is personal preference; if it was prescribed by some kind of physical therapy, I think they'd have said so already.
When someone writes, "Yeah, yeah, so folks on here keep telling me. But that's ok, I like the machines and am getting great results. More than 1 way to skin a cat." but you keep pressing, no pun intended, free weights, it comes off as preachy to me. If it doesn't to you, that's fine.
She followed up once after that with a strong analogy.
0
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