Manny- Yeah, pretty much. If you wanted to increase your bench, you could start out doing something like this. Do you want to increase your bench right now, or just get bigger? You can do both at the same time, but you should really focus more on one and prioritize. Some things you should do: 1. Rack lockouts 2. heavy tricep work(not pushdowns) like skullcrushers, close-grip bench, JM presses, and weighted dips 3. heavy rows for your lats
Plyometrics is a superior form of cardio compared to low intensity cardio such as a stationary bike or jogging. It will burn more calories ultimately and it also will produce more HGH and testosterone which will help you to lose fat and gain muscle. Who would you rather look like? Michael Johnson or a marathon runner? And for everyone else please check out Poliquin's site. There you will find articles written that cover every aspect of training including things like training to failure. The fact is actually that training to failure is actually useful for strength trainers when trying to develop the lactic acid system of energy but it simply should not always be the training method employed because you will only be developing that system and neglecting the true powerhouse of lifting the ATP system. Many of Poliquin's most useful articles are on topics that you will never find in the dime a dozen group of fitness sites on the web. Topics like how to use lifting tempo to your greatest advantage, how to detoxify your body to achieve greater ATP strength, how to increase performance in any particular sport, etc.... I don't know why tozai has such a problem with me saying this but the fact is if you ask any NFL, NHL, NBA or Olympic strength coach who the leading trainer in the world is they will say Poliquin.
What do you mean by plyos? I hope low-impact plyos. True plyos implies depth jumps. If you mean like bounds and stuff, well I guess. Anyone that'd doing cardio or low intensity fitness, look up HIIT. It is a far superior way of losing fat and being lean. It won't work for everyone-obviously everyone can't sprint, but the can adapt the methods to riding a bike, swimming, etc. I agree that training to failure can be used for a limited amount of time, but most strength trainers want to avoid it as much as possible. Lol, about dime a dozen fitness sites. Everyone, look at all the sites I listed. Don't focus on one damn message board, and if you actually look at it, you'll see it's not dime a dozen anyway. That is beyond belief to think that anyone other than NHL players would think Poliquin is the best trainer. If he is, then where are his NBA clients, NFL clients other than Boston and Thomas Jones, and olympic athletes? Sorry, Poliquin is not the best, he's one of many, almost "dime a dozen" when it comes to top ones. I'm curious how you came about this conclusion.
Hey man I am just glad you are here to help me and everyone else out. I would be lost without your wisdom and experience. By the way, how old are you?
Oh yeah, and thanks for your HIIT suggestion tozai. Actually that is what I was talking about when I was talking about farmer's walks, super yolks, tire flipping and all that. Those are interval exercises. The same exercises that you were knocking earlier, just like you were knocking the Texans' strength trainers. And plyometrics is not restricted to jumping. Yes, plyometric jumping is a good form of high intensity cardio, but it doesn't have to be depth jumping. Simply jumping as high as you can and then immediately jumping again is plyometric work. So are plyometric push ups and plyometric sit ups with a medicine ball. Plyometrics are where the muscle is contracted eccentricly then immediately, concentricly. This is a great way to generate Growth Hormone as it really shocks the system. And works great when thown into a Interval routine.
Uhh... Poliquin is Canadian dude. He lives in Canada and was a Hockey Player which is why his list is dominated by Hockey Players. That is only his CURRENT client list. He is most famous for his work with Olympic Athletes. The way I came to the conclusion that Poliquin is the world's most reknown trainer is that I am a PT, former powerlifter, and former Golden Gloves boxer and through these associations and my discussions with people over the years I have been able to surmise that he is the best. When I worked at Gold's they wanted to pay for me to go to a Poliquin internship so they could say they had a Polquin alum on the staff. I didn't go and now regret it but after reading his books and applying his principles to my own training I only wish I had all of his ideas years ago. I really don't want to waste Clutch's server space arguing but if you want to continue this discussion in a productive manner I am open.
Thanks for the teaching lesson and sarcasm... I seriously think you have horrible reading comprehension. I never said any of the exercises you recommended were bad, I actually complimented you for giving good advice. All I was saying is that squats, deadlifts, and olympic lifts take some time to master and lots of people screw up the form. If there's any exercise where you want as strict form as possible, it'd be those. I was knocking the Texans strength trainers because they're HIT emphasized and sound like an advertisement for hammer strength. What they're doing is hardly practical strength work for football. The only thing I'd compliment them on is having an emphasis on injury prevention. I've seen their training manual, and there's lots of stuff most would disagree on. Their sections on plyometrics, running, gaining mass, and explosive lifts are laughable. Even your bud Poliquin would strongly agree. I understand plyos, but I hope you mean low impact stuff like jumping rope on grass or bound, because true plyos like depth jumps should only be used for a couple of weeks and are not a good cardio exercise- it's quality not quantity. And for most people, they need a solid strength base or they'll wreck their knees. I never had anything against Poliquin. I guess we'll have to agree to disagree about Poliquin being THE best, as I think he's just one of many good coaches. BTW, I'm 19, so read whatever you want into that. Let's put this aside and move on.
For a 19 year old you know a lot tozai. And I appreciate you telling me your real age. I don't want to spend time arguing with people on this board. It is better to have friends than enemies. But about plyometrics, depth jumping is only one type and not at all what you would use in an interval routine. Plyometric jumping on the other hand would be great as an example. Here is a good HIIT routine: Tire Flipping - 90 seconds Rest - 120 seconds Farmer's Walk - 60 seconds Rest - 90 seconds Plyometric Jumps - 10 reps Rest - 120 seconds Super Yolk - 60 seconds Rest - 90 seconds 100 Yard Sprint Rest 120 seconds Repeat 3 times. This will get you shredded if done three times a week along with weight routine. Another plyometric to throw in would be clapping pushups instead of the jumps. Plyometrics are great for stimulating the Pituitary. Another useful item to help increase your lifts is to start drinking Kliener's Muscle Builder after workouts instead of your current postworkout shake. Kliener's Muscle Builder - 16 ounces 2% Milk Two Tablespoons all-natural Peanut Butter 1 banana 1 packet vanilla carnation instant breakfast This is an amazing shake for strength gains. The reason is the particular combo of macronutrients causes the body to lower cortisol levels. When you work out your body increases testosterone - the primary anabolic hormone, and cortisol, the primary catabolic hormone. It is your testosterone to cortisol ratio that determines your strength and muscle increases. One effective way to help increase this ratio is to decrease cortisol with this post workout shake.
Ah, if you meant plyometrics in that context, then I agree. 3x a week in addition to working out would be crazy though. You'd need a ton of energy for that. Actually, I guess if you weren't an athlete and that was your main exercise it'd be fine. I remember reading about Poliquin researching lowering cortisol levels. Why does that shake lower cortisol, though? It seems like ordinary ingredients. How is it better than having a combination of whey, casein and dextrose?
Ok, just a silly question here, but when you say you maxed out, does that mean one lift of a certain weight? how many reps on that weight would you need to lift? Also, does that weight include the weight of the bar, or is it just solely the plates? I know these questions are silly, but i feel you guys lift a lot, when i struggle to lift light weights. Perhaps it is because i have only been working out for a couple of months, but i feel that i struggle the most with the bench press than with anything else.
Yes, that is one lift of that weight, bar included. With an Olympic bar, it's not that many plates- just a 45, 25, and 2.5 on each side.
Kleiner's Muscle Builder was developed by nutritionist Susan Kleiner after years researching hormonal responses to nutrition pre and post workout. Her most significant discovery was that a high carb, moderate protein and fat shake caused cortisol levels to immediately lower, she theorized this was because the body was acknowledging that it would not have to canabalize muscle tissue in its latest stress inducing activity because of the apparent abundance of energy. Buy her book - "Power Eating". The reason this shake is superior to supplemental whey, casein, and dextrose is because of the fat included in the shake which is required to control the insulin response and the multitude of nutrients present in the ingredients. It is also superior because of the wide array of carbs and the three sources of protein. However, a shake made with simply whey, glutamine and glycine was discovered by Poliquin to be a terrific pre-workout shake. He then likes to follow with a shake much like Kleiner's listed above. He believes the associated aminos tell the body to restrict cortisol and remain catabolic while under intense stress.
I can attest to this shake. I've been taking it post-workout for just over a month now and my lifts increase almost every time I work out. I've yet to be "sore" after a workout although I can always feel it the next day. It's more like a burn. I've also ordered Kliener's book from Amazon, just waiting for it to arrive. LeGrouper, my question is this: would I need to alter this shake any if I switch to a more toning (ie. less weight, more reps) type of workout?
Thanks, that's pretty interesting. I think it's catabolize not canabalize though, lol. I can't afford spending that much on a post-workout shake, though. If the only reason it's superior is the fat, then why not just have some flax seed or fish oil? Also what were the proteins? Casein from milk and ? I have read some studies showing that glutamine was misrepresented in studies and is not as effective as thought. Don't you mean not be catabolic during stress? ima-drummer: First of all, there really aren't toning exercises. Lower weight and higher reps is just endurance and the "toning" would be from sweating if anything. It's more about diet. I think that shake would be fine always.
LeGrouper, could you mix in 2 scoops of protein with the Kleiner shake or would that effect the desired results?
This shake would only be useful when intending to increase strength and maintain lean body mass. It will put a kink in any cutting phase. I tried to use it in my cutting phase and it didn't cause any problems for the first 5 pounds but the last ten wouldn't come off while I took in so many carbs. But each person is different. You can try it. I have friends that get very lean with body fats at around five percent who still take it but they are genetically gifted. I however cannot. Here is the current cutting diet I use and I am finally starting to lose the last ten pounds I want off: Breakfast - one myoplex deluxe with 16 oz. 2% Borden's Hi Pro Milk - approximate calories: 600 Lunch - one sandwich on Grant's Farm wheat bread with boarshead cracked peppermill turkey breast and honey maple ham with one slice of colby jack cheese and mustard. - approximate calories: 500 Dinner - Two frozen butterball chicken breasts marinated in Stubb's Chicken Marinade overnight while they thaw in the fridge. One Apple. - Approximate Calories: 400 Total Calories - 1500 Supplemented with ZMA, Citrical, Centrum, Coromega, Flax Seed Oil Capsules, Vitamin E, and B Complex I was using Lean System 7 but was experiencing insomnia so I stopped. I get at least 8-9 hours of sleep and follow this workout routine which I have been tweeking to maximize fat burning. Day 1 - *3 sets Powercleans for reps (a weight low enough that I can do between 6-8 reps) *3 sets Squats for Reps (low enough weight to do 8 reps each set) *3 sets of a Shoulder Superset - I do Standing overhead presses 8 reps and then immediately after with the same bar do 8 reps of upright rows. *Step Ups with 40 pound Dumbells. I do thirty reps each leg 15 for one then 15 for the other and then again. *3 sets of Duck Squats - 20 reps each set with a 60 pound dumbell to burn fatty acids released during previous moves. Day 2 - All exercises 3 sets all at a weight low enough to do ten reps. *Flat Bench Dumbell Bench Presses *Incline Bench Dumbell Bench Presses *Pull Ups - if you cannot complete ten reps, take a short break and finish reps. *Dips *Chins *One Armed Bent Rows with a Dumbell Day 3 - Warmup with one mile run. *8 100 yard sprints walking back to start each time *Plyometric Jumps. I do eight reps then walk 20 yards then do seven reps and walk 20 yards until I am down to just one rep. *Tire Flipping - I flip a 200 pound tractor tire 100 yards and then back 100 yards. Day 4 - Rest Then do it all again. I am losing about one pound of fat per four day cycle - a little extreme but I am not concerned about losing some lean body mass. If you are not dripping in sweat after each workout you need to increase the weight and reduce the time in between sets. This is not a routine to gain strength or muscle on, only to lose fat. tozai - I have heard that glutamine is over rated but it should be used by someone who is following a very intense program because it guards against over training. But for most, myself included, it is not necessary. And I did mean canabalize, cortisol causes the body to break down muscle tissue and use it for fuel. The protein sources are soy from the Carnation, Peant protein, and Milk protein. Casein and Whey are both milk proteins. And if you like the taste of the shake you are describing then I don't see why it wouldn't work. One of the best things about the Kleiner shake though is that it tastes great. h-townfan - adding protein would not at all hurt the shakes anti-catabolic properties. Kleiner actually suggests it for those trying to increase muscle and strength without regard to bodyfat.
Yikes! I was wondering if "tire flipping" was the name of an exercise or if you literally flipped tires.
That'd be actually flipping tires, like tractor tires. I've never done it, but it's supposed to be a pretty intense full body workout. People use it in GPP to improve work capacity among other things.
