THE ANAEROBIC AND ANABOLIC THREAD

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    oakwood-jones


    Loungin Since Oct '09

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    THE ANAEROBIC AND ANABOLIC THREAD   

     It's amazing how different each individual body is. Two guys I work with both just started lifting, both right about 6'1", 180. Both have never trained before. One dude is repping 225 for 4 on bench, natural athlete, the other one, 95 for 4... he's gonna need some work to say the least but the kid seems motivated anyways so he's in.  

  2. Mac

    Mac


    Loungin Since Aug '09
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    THE ANAEROBIC AND ANABOLIC THREAD   

    I just started this new style called German Volume Training. It focuses on tempo and only doing the major lifts (bench, squats, deadlifts), and no concentrated lifts.

    Let's see how this goes

  3. Eva

    Eva


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    THE ANAEROBIC AND ANABOLIC THREAD   

    oakwood-jones said:  It's amazing how different each individual body is. Two guys I work with both just started lifting, both right about 6'1", 180. Both have never trained before. One dude is repping 225 for 4 on bench, natural athlete, the other one, 95 for 4... he's gonna need some work to say the least but the kid seems motivated anyways so he's in.  

     
    yeah
    last year when i was in my 5 times a week training mode and pulled my friend along with me i was losing weight steadily and she lost hardly any. and she didn't even eat bad or anything. very frustrating for her at the time.

    and i bounce back with muscles super quick. definitely have it in my genetics to be more muscular/athletic than others.

  4. YouKnowLarry

    YouKnowLarry


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    THE ANAEROBIC AND ANABOLIC THREAD   

    jt said:

    youknowlarry said: JT - I weighed 187 this morning. I am losing fat quickly, but I am not losing weight and my strength is going up. Summary: I won't be getting down to 175 because...I can't.  

     
    haha ya there is a reason I haven't been weighing in...I have eaten like a fucking animal. I've actually gained weight. I'm sure if I went on a super strict diet for a week I'd be right back to where I was, but I don't want to do that.
    With that said, I'm in pretty good shape. I've still been active, surfing, beach volleyball, and HIIT. Skating and walking most places too. So I've gained weight but have only gotten more physically fit.
    My new game plan is to eat normal amounts, and lift while still doing sprints and running. Today I had a bowl of granola and milk with a banana and peanut butter. Then ran the mile and a half to the gym, lifted, and ran back.

    My diet's not strict and I've been eating a lot as well. I've been eating a lot of desserts actually. Not doing any cardio, three days in the gym, and I'm just getting a lot more defined without losing weight (I've lost three pounds in the last five weeks).

    Don't know how to explain it, but I'm just gonna stick to what I'm doing.

  5. J.T.

    J.T.


    Loungin Since Aug '09
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    THE ANAEROBIC AND ANABOLIC THREAD   

     whatever works ya know! 'cept I actually have a good chunk more weight to lose. Time to walk down to the beach for some tower sprints.

  6. J.T.

    J.T.


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    THE ANAEROBIC AND ANABOLIC THREAD   

     Just got done, it's gonna be a warm day...already mid 70's. Gonna go cool off in the water--looks like there are some fun waves!

  7. bboytommy

    bboytommy


    Loungin Since Mar '11
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    THE ANAEROBIC AND ANABOLIC THREAD   

    speaking of waves. first day surfing in two years felt awesome today. my work in the gym n balance acquired from boarding definitely made it an easy transition into surfing.

  8. J.T.

    J.T.


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    THE ANAEROBIC AND ANABOLIC THREAD   

     Bet it was awesome with this warm weather too! good to hear mang

    Just got back from another workout. Did upper body, but anybody that has some advice on number of sets and reps, and what lifts to do specifically would be awesome!

    We did 3 sets of 10 for the most part. I am trying to gain strength quickly, but also cut down on the body fat. I'm just a total noob at the gym since I haven't seriously lifted since football, which was a couple years ago.

    Bench Press (4 sets of 5)
    Seated Rows (3 sets of 10)
    some type of pull ups(laying on the ground grabbing the bar and pulling up over it-3x10)
    Lat pull downs (3x10)
    Seated overhead press for shoulders (3x10)
    leg lifts for abs (laying down bringing legs up--3 sets of 20)
    Obliques exercise (holding a weight moving it side to side while balancing sitting down 2x40)

    I mean, you can see how retarded I am when it comes to this shit right now. I don't want to be the idiot that doesn't have a clue in the gym so I'm going to read up a bit. Is there anything I should add to that? Is there anything I should get rid of? How many sets and reps should I be doing?

    Help!

  9. YouKnowLarry

    YouKnowLarry


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    THE ANAEROBIC AND ANABOLIC THREAD   

    1. Simplify.
    2. Take three or four exercises that you want to focus on getting really strong, do them on separate days, and make them the focus of your routine (for me: bench, deadlift, and squat).
    3. Stop doing ab exercises. Do deadlifts and squats instead.
    4. Rep ranges are a matter of preference. I do two working sets (drop sets) for the big compounds, and use Starting Strength/Stronglifts protocol for accessory movements. Everyone is different, so find what gives you the best progress on a weekly basis.

    I'll post my routine again...

    Monday:
    * Deadlifts (2 x 5-8)
    * Weighted chin-ups (3 x 6-10)
    * Rows (5 x 5)

    Wednesday:
    * Bench press (2 x 5-8)
    * Incline (3 x 6-10)
    * Tricep extensions (3 x 5)

    Friday:
    * Squats (2 x 5-8)
    * Hamstring curls (3 x 8-12)
    * Military press (3 x 5)

    Workout lasts 30-40 minutes. Two minutes rest between sets. 3-5 minutes rest between exercises. Focus is on speed and intensity.

    Obviously, you're going to have exercises you enjoy more so I'd encourage you to do those. Maybe you don't like squats; do leg press instead.  

  10. YouKnowLarry

    YouKnowLarry


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    THE ANAEROBIC AND ANABOLIC THREAD   

     

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  11. J.T.

    J.T.


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    THE ANAEROBIC AND ANABOLIC THREAD   

     Awesome, thanks Larry!  

    And those are some nice jugs...you know the nice thing about workin out with arrannngge juice is....

  12. J.T.

    J.T.


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    THE ANAEROBIC AND ANABOLIC THREAD   

     and now I have that fucking song stuck in my head. Goddammit.

  13. YouKnowLarry

    YouKnowLarry


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    We're at war with the weights, man.

    Today's gym experience:
    1. Some random fuckbagel came over and started helping me on my bench press because he thought I was "struggling too much". Of course, I'm struggling, jackass; I'm trying to get stronger. Leave my fucking bar alone.
    2. Some other guy starts lecturing me about how I need to eat six small, evenly spaced out meals every day and take in a certain amount of protein before I go to the gym and eat so many carbs after...then goes on to compliment how I look and how he wants to look like me. Tip #1, dick breath: quit it with the broscience.
    3. A fat Mexican kid wearing Beats headphones taking pictures/video of himself doing 20 lb dumbbell curls.
    4. New PRs everywhere.

  14. Eva

    Eva


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    I need to do squads again.  

  15. YouKnowLarry

    YouKnowLarry


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    THE ANAEROBIC AND ANABOLIC THREAD   

    Can you at least ask my permission before you post pictures of me on here?

  16. Eva

    Eva


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     Your ass should not be covered in yoga pants!

  17. YouKnowLarry

    YouKnowLarry


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    That was taken just moments before I flexed my butt right out of them.

  18. bboytommy

    bboytommy


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    funny stories man. i had a dude tell me i shouldnt go below parallel on low bar back squats because it'll f up my knees...

    convos with broscientists are the worse. i try to explain thermal dynamics and they still laugh at me for eating ice cream over steel oats.

    JT- what larry mentioned is pretty good. since you are at the beginner stages, you'll pretty much progress with any type of muscle stimulus.

    good reads for getting back into it/beginners (like me): http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-3.html

  19. pete_moss

    pete_moss


    Loungin Since Jan '12
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    THE ANAEROBIC AND ANABOLIC THREAD   

     Note to self: Incorporate the word "fuckbagel" into everyday usage.

  20. zkurd

    zkurd


    Loungin Since Oct '09
    Tengo mi pistola y dientes de oro

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    THE ANAEROBIC AND ANABOLIC THREAD   

     First WO in two weeks tonight. All I've done the past two weeks is eat, drink and smoke weed. This gonna be good.

  21. J.T.

    J.T.


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     good looks tommy!

    Finally stepped up to adding one more interval into the tower sprints today. Took me a couple workouts to get to the point that after the 4th sprint I wasn't dieing. I mean, a full minute sprinting in soft sand is ridiculously tiring.

    Recovery times are getting much better, and I'm really starting to feel like I'm in decent shape. Woke up in an odd mood. Now I feel great.

  22. J.T.

    J.T.


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    THE ANAEROBIC AND ANABOLIC THREAD   

    zkurd said:All I've done the past two weeks is eat, drink and smoke weed. This gonna be good.

     

    This was the start of my summer...was nice, but also felt like a sack of shit.

  23. YouKnowLarry

    YouKnowLarry


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    jt said:  good looks tommy!
    Finally stepped up to adding one more interval into the tower sprints today. Took me a couple workouts to get to the point that after the 4th sprint I wasn't dieing. I mean, a full minute sprinting in soft sand is ridiculously tiring.
    Recovery times are getting much better, and I'm really starting to feel like I'm in decent shape. Woke up in an odd mood. Now I feel great.

     If you're going to be doing HIIT regularly, I would recommend you choose to do a lighter workout in the gym than the one I posted above. You'll burn out way too fast if you try to go 6-7 days a week of working out at full pace.

  24. J.T.

    J.T.


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    THE ANAEROBIC AND ANABOLIC THREAD   

     So HIIT one day and then 3 miles light running/lifting the next day would be too much?

    Of course, I tend to not keep it regular for all that long. Weekends will be my rest days most likely.

    I'm just trying to continue losing weight while also getting a lot stronger because I'm pathetically weak right now.

  25. YouKnowLarry

    YouKnowLarry


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    THE ANAEROBIC AND ANABOLIC THREAD   

    Your weight loss is going to be largely dependent on your diet. Cardio isn't an effective means of losing weight AND gaining strength.

    Weight lifting is though.

  26. F18

    F18


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     I've been playing soccer 2x / week and riding my bike ~3-4x / week. Cardio is getting good. Now I want to incorporate a more steady pull-ups, push ups, dips and military overhead presses routine into it. I stand just below 180lbs and I'm feeling good. I would like to get sexier when I'm nekked.

  27. J.T.

    J.T.


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    youknowlarry said: Your weight loss is going to be largely dependent on your diet. Cardio isn't an effective means of losing weight AND gaining strength.
    Weight lifting is though.

     

    Do you think cardio might be hurting my potential strength gains? HIIT is acceptable though because it is mostly anaerobic, no?

    How much should I realistically be eating calories wise to still build muscle while losing weight?

    The running I do is not that easily avoidable because I don't have any other way to get to the gym frequently, but I don't want to overdo it.

  28. YouKnowLarry

    YouKnowLarry


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    THE ANAEROBIC AND ANABOLIC THREAD   

    jt said:
    Do you think cardio might be hurting my potential strength gains? HIIT is acceptable though because it is mostly anaerobic, no?

    Those are both difficult questions to answer because it's all hugely dependent on your body's own tolerances and what your goals are. For example, professional athletes incorporate high- and low-intensity cardio workouts while also doing regular weight lifting. Of course, they also have teams of trainers/nutritionists around to custom tailor their workouts to fit their needs. For someone who is just getting back into the swing of things (such as yourself), I'd say there's no need to do cardio at all, save for some walks on the beach on your off days or something.

    For me, I know I need at least two days between my back day and leg day (I need to separate deadlifts and squats). That's why I give myself the whole weekend to recover and separate the two days with a chest day in between. So, by that reasoning, I have three days a week that I'm in the gym. Doing cardio on my workout days is a complete no-go for me -- I don't need that level of activity and the two just sap intensity from one another. Doing HIIT on my rest days is also off the menu because that just takes away from recovery time; I don't need to snap my buttcheek just because I'm trying to sneak in some extra calorie burn.

    Long story short: if you keep your intensity high in the gym, just leave the cardio out of it. If one of your goals is to also increase your cardiovascular abilities, speed, endurance, etc...then you're going to need to shuffle your workout a bit in order to accommodate for all that activity. Don't overtrain.

    jt said:
    How much should I realistically be eating calories wise to still build muscle while losing weight?

    I'd focus on not letting your daily calorie intake dip below 2,000 calories. Anywhere between that and 2,500 and you should see fair strength increases while also losing a moderate amount of weight. That's just a very general guideline, and will have to be tailored to your own specific needs.

    jt said:
    The running I do is not that easily avoidable because I don't have any other way to get to the gym frequently, but I don't want to overdo it.

    Going for a jog isn't going to kill you. Just listen to your body.   

  29. J.T.

    J.T.


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     Gotcha, thanks again for all the info! Bsically what I need to do is just figure out what works best for me and go with that. Only problem is that might take some time as I have no idea what works best for me.

    eh, I'll figure it out.

  30. YouKnowLarry

    YouKnowLarry


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    THE ANAEROBIC AND ANABOLIC THREAD   

    My recommendation is to get in three solid days in the gym, keep your diet in check, and ditch the cardio. Experience taught me that most men really don't have any business trying to squeeze out the fat-burning benefits of cardio until they've hit sub-10% body fat. You'd be better off using your off days being productive, eating right, and resting than doing any amount of cardio activity.

    Along those same lines, you might want to take a peek into the wild world of macronutrient cycling; it's unreasonable to assume that your carbohydrate requirements on rest days are the same as those on your workout days.

    I'm really doing everything I can to not explicitly tell you exactly what to do because I don't want you to think that my method is the only one (or even the best one, for that matter).

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