Cohen - I bought Dr. Colgan's "Optimum Sports Nutrition" over 7 years ago and it was incredible. I could not put the book down...the 25 or so chapter topics included water, sleep, cocaine, and individual vitamins and supplements. If the book in your link is anywhere near as good as the one I have, it is a must read for even a fitness novice!!!
Never have tried working out late at night. I don't think I would do as well. Middle of the day is what I am used to the most. Early in the morning would be my next preferred time to work out if middle of the day was unavailable.
Doing cardio late at night makes me VERY sleepy. It works like a charm, especially after a hot shower.
Working out late never really caused a problem with me being able to sleep. The biggest problem was that I was usually tired by the end of the day and had difficulty getting motivated to go to the gym.
Question: What are the best warm-ups for a lifting program? Do really low-weight reps, running....what do you all do? I never mastered the art of the "warm up" and everyone says that kills me in my routine....
The fastest way to gain power is to lift heavy for with less reps. It's that simple. There was a time in my life when I could bench close to 300 lbs while weighing 160 lbs. If you are using free weight, you have to have a spotter who can help you get the most out of your workout. If you can get 10 reps up, you are going too light. If you don't have a spotter, use dumbbells, or a hammer machine. The key is to consistently push yourself to go heavier. That being said, you have make sure you listen to your body because often you chest will get stronger faster than your shoulders. If you go too heavy, you may end up injuring your shoulders if your shoulders aren't up to it. Also, you have to work out an hour a day to get strong.
This isn't the best place to ask about getting stronger. First you have to decide if you want to just look strong or be stronger. If you want to be stronger, then keep reps low (3-5) and intensity high (% of 1RM, i.e. 85-90%) AND DO NOT train to failure. Check out these sites: Message Boards www.fortifiediron.com, www.elitefitness.com www.t-mag.com (Use the search) www.elitefts.com Don't neglect nutrition and sleep either.
I copied my sets/reps from the Texans... I also used this website to show me what exercises do on all parts of the body (shows video)... http://www.exrx.net/Lists/Directory.html
The single best internet resource for gaining strength is the following: www.charlespoliquin.net charles is the world's most reknown trainer and was the man behind the event of David Boston's growth explosion. Funny enough Charles does not concern himself with hypertrophy, or muscle growth, but mainly muscle strength. Read his client list for an idea on his credentials. All those bodybuilding magazines are complete crap compared to the science and results of poliquin.
I forgot to mention that no lifter is coming anywhere near his maximum strength without utilizing the olympic lifts - Deadlift, Powerclean, Snatch. These will put your strength into a new realm. Also for those of you doing low intensity cardio, can the jogging and distance running. Start doing Farmer's Walks, Super Yolks, Tire Flipping, Plyometric Jumps, Sprinting and Sandbag work to get rid of fat and produce hormones.
May be slower route, but I've always preferred getting cardio in shape first, then prioritize weights. I've never utilized the olympic lifts, wonder if I can with a bad back and bad knee? BTW, thx for the website reference...I think I'll order the book tonight.
Good info, but I'd recommend just doing squats and deadlifts first. It takes awhile to master form on olympic lifts, and as seen at the gym, most people don't even have remotely good form on squat or deadlifts (if they're even doing them). LOL at Poliquin being the best single resource. He is good, but there are plenty of other (and much better) places to look than his site. Even more funny is people copying that HIT crap on the Texans site. I guess if all you want is muscular endurance and limited hypertrophy then go ahead. It looks like a freaking advertisement for Hammer Strength.
I already gave some. Message Boards: www.elitefitness.com www.fortifiediron.com www.elitefts.com www.deepsquatter.com www.drsquat.com www.t-mag.com www.strengthcats.com www.joeskopec.com www.defrancostraining.com www.charliefrancis.com There are many, many others, but these should keep you busy for a long time.
Sorry Gater, missed this post before. I'm still just dropping weight with cardio, Atkins, and light weights (can't lift sh*t on Atkins!),... so I haven't jumped in yet. I've read his stuff for years, esp. on supplements so I was excited to get his book.
...oh and BTW, I read the same book years ago and felt the same. Mine is falling apart. I couldn't believe that he hasn't updated it yet, he only wrote one on vitamins and minerals and another little one on creatine.
Powercleans can be easily mastered as well as Squats and Deadlifts. Snatches take some getting used to. And yes, of course form is very important with olympic lifts unless you don't like have your rotator cuff set up like it is. Uhh... the websites you listed were great examples of the drivel that the web produces. If you think Charles Poliquin is not the best source for strength training, which is what the thread is about, then you are sorely confused. Poliquin is not for bodybuilders, although he helps them out occasionally. He is for athletes. He is recruited the world over to help countries win gold medals. He charges $100,000 a month to take on a personal client and that is for two hours a day of work. He is consulted by the medical community and people come from all over the world to attend his seminars and internships. He is the best there is and there is no better. I have never seen the Texan's website so I hope you weren't talking about me. Those exercises were ones brought to my attention by Art Dermott, US Olympic Weightlifter.
