Gym and Gains Advice
Replies
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jennahudson01 wrote: »jennahudson01 wrote: »StealthHealth wrote: »If you want to gain muscle you would be best advised to work out using a structured, progressive program rather than mixing it up or just doing what you feel like on each gym visit.
Yea that's pretty much what I do.. I just work out what ever I feel like doing that day, which is mostly legs or abs.
that is not a structured lifting program ....
a structured lifting program is where you hit the same group every day and then you progressively lift heavier weights over x amount of time ...
doing what you feel like doing is not structured....
Lol I feel like you read everything I write wrong haha
that or I gotta go back to school.
I do legs pretty much every day and they do get stronger and I add weight and also do abs a couple times a week.. But my legs aren't getting bigger they are like shrinking
Over training on the legs0 -
You're over training... google it!0
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jennahudson01 wrote: »jennahudson01 wrote: »StealthHealth wrote: »If you want to gain muscle you would be best advised to work out using a structured, progressive program rather than mixing it up or just doing what you feel like on each gym visit.
Yea that's pretty much what I do.. I just work out what ever I feel like doing that day, which is mostly legs or abs.
that is not a structured lifting program ....
a structured lifting program is where you hit the same group every day and then you progressively lift heavier weights over x amount of time ...
doing what you feel like doing is not structured....
Lol I feel like you read everything I write wrong haha that or I gotta go back to school.
I do legs pretty much every day and they do get stronger and I add weight and also do abs a couple times a week.. But my legs aren't getting bigger they are like shrinking
doing legs pretty much every day is not a structured lifting program ...
Nor is it a good idea.
You know nothing jon snow!!!
SQUATS4LIFE
Hahaha:)0 -
Twice a day- for 7 days a week. dem quads is right!jennahudson01 wrote: »jennahudson01 wrote: »StealthHealth wrote: »If you want to gain muscle you would be best advised to work out using a structured, progressive program rather than mixing it up or just doing what you feel like on each gym visit.
Yea that's pretty much what I do.. I just work out what ever I feel like doing that day, which is mostly legs or abs.
that is not a structured lifting program ....
a structured lifting program is where you hit the same group every day and then you progressively lift heavier weights over x amount of time ...
doing what you feel like doing is not structured....
Lol I feel like you read everything I write wrong haha that or I gotta go back to school.
I do legs pretty much every day and they do get stronger and I add weight and also do abs a couple times a week.. But my legs aren't getting bigger they are like shrinking
doing legs pretty much every day is not a structured lifting program ...
Nor is it a good idea.
You know nothing jon snow!!!
SQUATS4LIFE
so 7x a week?
in...for dem quads...
wink wink- nudge nudge....Wheelhouse15 wrote: »jennahudson01 wrote: »jennahudson01 wrote: »StealthHealth wrote: »If you want to gain muscle you would be best advised to work out using a structured, progressive program rather than mixing it up or just doing what you feel like on each gym visit.
Yea that's pretty much what I do.. I just work out what ever I feel like doing that day, which is mostly legs or abs.
that is not a structured lifting program ....
a structured lifting program is where you hit the same group every day and then you progressively lift heavier weights over x amount of time ...
doing what you feel like doing is not structured....
Lol I feel like you read everything I write wrong haha that or I gotta go back to school.
I do legs pretty much every day and they do get stronger and I add weight and also do abs a couple times a week.. But my legs aren't getting bigger they are like shrinking
doing legs pretty much every day is not a structured lifting program ...
Nor is it a good idea.
You know nothing jon snow!!!
SQUATS4LIFE
so 7x a week?
in...for dem quads...
Yeah, quads, we'll go with that.
Wheelhouse15 wrote: »jennahudson01 wrote: »jennahudson01 wrote: »StealthHealth wrote: »If you want to gain muscle you would be best advised to work out using a structured, progressive program rather than mixing it up or just doing what you feel like on each gym visit.
Yea that's pretty much what I do.. I just work out what ever I feel like doing that day, which is mostly legs or abs.
that is not a structured lifting program ....
a structured lifting program is where you hit the same group every day and then you progressively lift heavier weights over x amount of time ...
doing what you feel like doing is not structured....
Lol I feel like you read everything I write wrong haha that or I gotta go back to school.
I do legs pretty much every day and they do get stronger and I add weight and also do abs a couple times a week.. But my legs aren't getting bigger they are like shrinking
doing legs pretty much every day is not a structured lifting program ...
Nor is it a good idea.
You know nothing jon snow!!!
SQUATS4LIFE
so 7x a week?
in...for dem quads...
Yeah, quads, we'll go with that.
And dat *kitten*
seriously- who flagged this. Really- squats4life is really all about datA$$- I have no shame in mine. NO SHAMING THE A**.0 -
Eat a healthy diet. Eat more than your maintenance level (TDEE). Gain lean muscle mass by weight training with heavy weights with low repetitions. If you're losing weight when strength training you maybe doing light weights with high reps? Weight lifting generally typically does not burn a lot of calories/kilojoules unless your doing HIIT with light weights or a circuit style routine. Also work your macro level out too and try to stick to that. I used to just look at the kilojoules but now also try to stay within my macro range I have set. Good luck I hope you sort it out!0
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If you can do a leg training session daily, you are not working hard enough. It takes me about 4 days to recover from a session. I saw one routine from the above post that said squats and deadlifts the same session. Hmm, after a good run of deadlifts you shouldn't be able to do squats and visa versa. My deadlift day tomorrow will consist of about 7 to 8 sets of deadlifts. Warm up by set 2 and get to working by set 4 and drop set 3 or 4 sets to failure. Then tackle calves, and onto the torture machines for leg press, extensions and leg curls. Pain is just 12 hours away lol.0
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chrismwpcs wrote: »If you can do a leg training session daily, you are not working hard enough. It takes me about 4 days to recover from a session. I saw one routine from the above post that said squats and deadlifts the same session. Hmm, after a good run of deadlifts you shouldn't be able to do squats and visa versa. My deadlift day tomorrow will consist of about 7 to 8 sets of deadlifts. Warm up by set 2 and get to working by set 4 and drop set 3 or 4 sets to failure. Then tackle calves, and onto the torture machines for leg press, extensions and leg curls. Pain is just 12 hours away lol.
Squats and DLs in the same training session is perfectly acceptable in some circumstances. Probably THE most respected beginners program - Starting Strength by Rippetoe has squats every session and combines the two every other session.0 -
With two major compound exercises like squats and deadlifts I wouldn't manage both with how I train. If you train with moderate intensity then sure you could do both.0
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chrismwpcs wrote: »With two major compound exercises like squats and deadlifts I wouldn't manage both with how I train. If you train with moderate intensity then sure you could do both.
I wouldn't speak in absolutes. Just because you can't do that, doesn't mean others cannot. I never had an issue with doing both and I train hard.0 -
chrismwpcs wrote: »With two major compound exercises like squats and deadlifts I wouldn't manage both with how I train. If you train with moderate intensity then sure you could do both.
I wouldn't speak in absolutes. Just because you can't do that, doesn't mean others cannot. I never had an issue with doing both and I train hard.
Some do but programs at the intermediate or advanced levels rarely have them together unless they are doing sometype of volume/intenstiy manipulation such as DUP. Once you start getting into very heavy weght loads relative to your bodyweight (think 3x on deadlifts and 2x on squats and greater weight) it puts a huge strain on your entire system including CNS and that causes your performance to be suboptimal if you are trying to do two big exercises together.0 -
Wheelhouse15 wrote: »chrismwpcs wrote: »With two major compound exercises like squats and deadlifts I wouldn't manage both with how I train. If you train with moderate intensity then sure you could do both.
I wouldn't speak in absolutes. Just because you can't do that, doesn't mean others cannot. I never had an issue with doing both and I train hard.
Some do but programs at the intermediate or advanced levels rarely have them together unless they are doing sometype of volume/intenstiy manipulation such as DUP. Once you start getting into very heavy weght loads relative to your bodyweight (think 3x on deadlifts and 2x on squats and greater weight) it puts a huge strain on your entire system including CNS and that causes your performance to be suboptimal if you are trying to do two big exercises together.
I hear you. I generally concentrate on hypertrophy programs, but I do recognize adjust for strength based.0 -
I've never had an issue with squats and deadlifts in the same session - I like to think I train at above moderate intensity.
I'm a member of a lifting club and when we train we always do squats and deadlifts (with other lifts). I've seen many people hit PBs on these two lifts in the same session.
To bring it back to the OP - she was looking for advice on a lifting program and, as someone relatively new (less than a few years of structured training) to weights, she's been recommended strong lifts, wendlers, all pro beginner, and PHUL. Of those I would disagree with the inclusion of Wendlers and PHUL since they are intended for intermediate lifters. Pro Beginner doesn't contain deadlifts and so there is no comment in that w/o about combining Squats and Deads but StrongLifts specifically mandates Squat and DL on the "B" day.0 -
chrismwpcs wrote: »If you can do a leg training session daily, you are not working hard enough. It takes me about 4 days to recover from a session. I saw one routine from the above post that said squats and deadlifts the same session. Hmm, after a good run of deadlifts you shouldn't be able to do squats and visa versa. My deadlift day tomorrow will consist of about 7 to 8 sets of deadlifts. Warm up by set 2 and get to working by set 4 and drop set 3 or 4 sets to failure. Then tackle calves, and onto the torture machines for leg press, extensions and leg curls. Pain is just 12 hours away lol.
i do squats and deads back to back on my lower power day as part of a structured lifting program in PHUL….so not sure where you are getting your information from..
and 7-8 sets of deads sounds like overkill….0 -
chrismwpcs wrote: »With two major compound exercises like squats and deadlifts I wouldn't manage both with how I train. If you train with moderate intensity then sure you could do both.
i did barbell back squat at 240 @4x4 yesterday and then DL at 335 at 3x4 and then 1x3 ….is that enough intensity?0 -
chrismwpcs wrote: »With two major compound exercises like squats and deadlifts I wouldn't manage both with how I train. If you train with moderate intensity then sure you could do both.
i did barbell back squat at 240 @4x4 yesterday and then DL at 335 at 3x4 and then 1x3 ….is that enough intensity?
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juggernaut1974 wrote: »chrismwpcs wrote: »With two major compound exercises like squats and deadlifts I wouldn't manage both with how I train. If you train with moderate intensity then sure you could do both.
i did barbell back squat at 240 @4x4 yesterday and then DL at 335 at 3x4 and then 1x3 ….is that enough intensity?
trying man,I am trying....0 -
Wheelhouse15 wrote: »chrismwpcs wrote: »With two major compound exercises like squats and deadlifts I wouldn't manage both with how I train. If you train with moderate intensity then sure you could do both.
I wouldn't speak in absolutes. Just because you can't do that, doesn't mean others cannot. I never had an issue with doing both and I train hard.
Some do but programs at the intermediate or advanced levels rarely have them together unless they are doing sometype of volume/intenstiy manipulation such as DUP. Once you start getting into very heavy weght loads relative to your bodyweight (think 3x on deadlifts and 2x on squats and greater weight) it puts a huge strain on your entire system including CNS and that causes your performance to be suboptimal if you are trying to do two big exercises together.
I hear you. I generally concentrate on hypertrophy programs, but I do recognize adjust for strength based.
I can see it for hypertophy, but I imagine I would have a sore back!0 -
juggernaut1974 wrote: »chrismwpcs wrote: »With two major compound exercises like squats and deadlifts I wouldn't manage both with how I train. If you train with moderate intensity then sure you could do both.
i did barbell back squat at 240 @4x4 yesterday and then DL at 335 at 3x4 and then 1x3 ….is that enough intensity?
trying man,I am trying....
Try a barbell. 0 -
chrismwpcs wrote: »With two major compound exercises like squats and deadlifts I wouldn't manage both with how I train. If you train with moderate intensity then sure you could do both.
i did barbell back squat at 240 @4x4 yesterday and then DL at 335 at 3x4 and then 1x3 ….is that enough intensity?
I'm interested in doing PHUL next, does it modulate intensity between the two lifts like a DUP? I've tried programs doing DL and squat in the same day and just had too many issues with DL not keeping up.
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Wheelhouse15 wrote: »chrismwpcs wrote: »With two major compound exercises like squats and deadlifts I wouldn't manage both with how I train. If you train with moderate intensity then sure you could do both.
i did barbell back squat at 240 @4x4 yesterday and then DL at 335 at 3x4 and then 1x3 ….is that enough intensity?
I'm interested in doing PHUL next, does it modulate intensity between the two lifts like a DUP? I've tried programs doing DL and squat in the same day and just had too many issues with DL not keeping up.
No, the program basically says you do three to five sets at up to 3-5 reps of each set..but it does not specify intensity, so they kind of leave it up to you. I go by feel ...but since I am cutting right now I just try to run at four sets of four reps each...0 -
chrismwpcs wrote: »Eat a healthy diet. Eat more than your maintenance level (TDEE). Gain lean muscle mass by weight training with heavy weights with low repetitions. If you're losing weight when strength training you maybe doing light weights with high reps? Weight lifting generally typically does not burn a lot of calories/kilojoules unless your doing HIIT with light weights or a circuit style routine. Also work your macro level out too and try to stick to that. I used to just look at the kilojoules but now also try to stay within my macro range I have set. Good luck I hope you sort it out!
Thank you this is really helpful ! I do heavy weights for a female I guess lol, I just get used to it quickly. It's hard for me to tire or feel a burn when I do low reps. But I will try to make it heavier and lower the reps and start going back to the gym (((: thanks !!0 -
jennahudson01 wrote: »chrismwpcs wrote: »Eat a healthy diet. Eat more than your maintenance level (TDEE). Gain lean muscle mass by weight training with heavy weights with low repetitions. If you're losing weight when strength training you maybe doing light weights with high reps? Weight lifting generally typically does not burn a lot of calories/kilojoules unless your doing HIIT with light weights or a circuit style routine. Also work your macro level out too and try to stick to that. I used to just look at the kilojoules but now also try to stay within my macro range I have set. Good luck I hope you sort it out!
Thank you this is really helpful ! I do heavy weights for a female I guess lol, I just get used to it quickly. It's hard for me to tire or feel a burn when I do low reps. But I will try to make it heavier and lower the reps and start going back to the gym (((: thanks !!
you really need to follow a structured program ..if you are just getting back into it I would suggest something like strong lifts or all pro beginner...and don't just put something together with "low reps high weight" on your own ..0 -
chrismwpcs wrote: »Eat a healthy diet. Eat more than your maintenance level (TDEE). Gain lean muscle mass by weight training with heavy weights with low repetitions. If you're losing weight when strength training you maybe doing light weights with high reps? Weight lifting generally typically does not burn a lot of calories/kilojoules unless your doing HIIT with light weights or a circuit style routine. Also work your macro level out too and try to stick to that. I used to just look at the kilojoules but now also try to stay within my macro range I have set. Good luck I hope you sort it out!
Not specific enough on the calorie front though. What if I'm eating 1000 calories over my maintenance level per day of 'healthy food'. Yet as a woman I can only realistically gain a quarter of a pound of muscle per week plus about the same amount of fat, which takes 1750 calories, 3 heavy weight sessions and adequate protein per week to build.
What happens to those excess 5250 calories? Food for thought....
*Answer= it gets turned into body fat. Even if it's calories from 'healthy food'0 -
jennahudson01 wrote: »chrismwpcs wrote: »Eat a healthy diet. Eat more than your maintenance level (TDEE). Gain lean muscle mass by weight training with heavy weights with low repetitions. If you're losing weight when strength training you maybe doing light weights with high reps? Weight lifting generally typically does not burn a lot of calories/kilojoules unless your doing HIIT with light weights or a circuit style routine. Also work your macro level out too and try to stick to that. I used to just look at the kilojoules but now also try to stay within my macro range I have set. Good luck I hope you sort it out!
Thank you this is really helpful ! I do heavy weights for a female I guess lol, I just get used to it quickly. It's hard for me to tire or feel a burn when I do low reps. But I will try to make it heavier and lower the reps and start going back to the gym (((: thanks !!
No, it really wasn't helpful. In fact, I'll go so far as to say it's one of the two least helpful posts in this thread. The rep/weight combination that you're lifting has nothing to do with whether you gain, lose, or maintain weight. It's classic BroScience. And talking in terms of kilojoules is - unless you really want to convert Calories to kJ every time you look at a label - not particularly great. It may be OK in Australia, but not so much here in the States.
Seriously - listen to what the others have been saying.0 -
jennahudson01 wrote: »chrismwpcs wrote: »Eat a healthy diet. Eat more than your maintenance level (TDEE). Gain lean muscle mass by weight training with heavy weights with low repetitions. If you're losing weight when strength training you maybe doing light weights with high reps? Weight lifting generally typically does not burn a lot of calories/kilojoules unless your doing HIIT with light weights or a circuit style routine. Also work your macro level out too and try to stick to that. I used to just look at the kilojoules but now also try to stay within my macro range I have set. Good luck I hope you sort it out!
Thank you this is really helpful ! I do heavy weights for a female I guess lol, I just get used to it quickly. It's hard for me to tire or feel a burn when I do low reps. But I will try to make it heavier and lower the reps and start going back to the gym (((: thanks !!
No, it really wasn't helpful. In fact, I'll go so far as to say it's one of the two least helpful posts in this thread. The rep/weight combination that you're lifting has nothing to do with whether you gain, lose, or maintain weight. It's classic BroScience. And talking in terms of kilojoules is - unless you really want to convert Calories to kJ every time you look at a label - not particularly great. It may be OK in Australia, but not so much here in the States.
Seriously - listen to what the others have been saying.
Lol okie (: but I think I am doing to many reps and sets overall anyways0 -
chrismwpcs wrote: »With two major compound exercises like squats and deadlifts I wouldn't manage both with how I train. If you train with moderate intensity then sure you could do both.
Sheiko has you benching 3 times a week- sometimes double up (i.e.- squat bench squat bench) for a full rotation of sets/reps before moving on to the next one.
I've had better luck on my body with that then *kitten* like CF wods or generic HIIT training.0 -
jennahudson01 wrote: »jennahudson01 wrote: »chrismwpcs wrote: »Eat a healthy diet. Eat more than your maintenance level (TDEE). Gain lean muscle mass by weight training with heavy weights with low repetitions. If you're losing weight when strength training you maybe doing light weights with high reps? Weight lifting generally typically does not burn a lot of calories/kilojoules unless your doing HIIT with light weights or a circuit style routine. Also work your macro level out too and try to stick to that. I used to just look at the kilojoules but now also try to stay within my macro range I have set. Good luck I hope you sort it out!
Thank you this is really helpful ! I do heavy weights for a female I guess lol, I just get used to it quickly. It's hard for me to tire or feel a burn when I do low reps. But I will try to make it heavier and lower the reps and start going back to the gym (((: thanks !!
No, it really wasn't helpful. In fact, I'll go so far as to say it's one of the two least helpful posts in this thread. The rep/weight combination that you're lifting has nothing to do with whether you gain, lose, or maintain weight. It's classic BroScience. And talking in terms of kilojoules is - unless you really want to convert Calories to kJ every time you look at a label - not particularly great. It may be OK in Australia, but not so much here in the States.
Seriously - listen to what the others have been saying.
Lol okie (: but I think I am doing to many reps and sets overall anyways
again, get on a structured lifting program and stop trying to guess as to what you need to do ...0 -
jennahudson01 wrote: »jennahudson01 wrote: »chrismwpcs wrote: »Eat a healthy diet. Eat more than your maintenance level (TDEE). Gain lean muscle mass by weight training with heavy weights with low repetitions. If you're losing weight when strength training you maybe doing light weights with high reps? Weight lifting generally typically does not burn a lot of calories/kilojoules unless your doing HIIT with light weights or a circuit style routine. Also work your macro level out too and try to stick to that. I used to just look at the kilojoules but now also try to stay within my macro range I have set. Good luck I hope you sort it out!
Thank you this is really helpful ! I do heavy weights for a female I guess lol, I just get used to it quickly. It's hard for me to tire or feel a burn when I do low reps. But I will try to make it heavier and lower the reps and start going back to the gym (((: thanks !!
No, it really wasn't helpful. In fact, I'll go so far as to say it's one of the two least helpful posts in this thread. The rep/weight combination that you're lifting has nothing to do with whether you gain, lose, or maintain weight. It's classic BroScience. And talking in terms of kilojoules is - unless you really want to convert Calories to kJ every time you look at a label - not particularly great. It may be OK in Australia, but not so much here in the States.
Seriously - listen to what the others have been saying.
Lol okie (: but I think I am doing to many reps and sets overall anyways
Look at the link on the first page and follow one of those programs. And if you want one that is focused more towards women, you have StrongCurves and NROL4W.0 -
chrismwpcs wrote: »With two major compound exercises like squats and deadlifts I wouldn't manage both with how I train. If you train with moderate intensity then sure you could do both.
Sheiko has you benching 3 times a week- sometimes double up (i.e.- squat bench squat bench) for a full rotation of sets/reps before moving on to the next one.
I've had better luck on my body with that then *kitten* like CF wods or generic HIIT training.
Sheiko is known for brutality as most Russian programs are!0 -
You should, eat lots of meat, and lift some metal! 0
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