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AFLW 2024 - Round 9 - Indigenous Round - Chat, game threads, injury lists, team lineups and more.
Strength Weight Training: Anything and Everything II
- Thread starter cptkirk
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- Aug 15, 2011
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No certainly not the order, this is what im doing when i have extended rest in between and am looking for more of a bulk.
My training is completely different atm with High intensity training with no rest in between sets.
I dont do calves, waste of time. If you want to get strong calves do sprint work. When i worked with an ex freo strength and conditioning coach he said there is no need to lift weights on a machine at the gym, better off doing your own little activities without weights.
its the peck deck laying down on a bench, with two dumbells one in each arm. I just call it the peck deck because its a similar movement to the machine one. Start facing up with two dumbells position together lower dumbells to side with good form, and squeeze on the way up to target a big more of the minor. On the way down very good for targeting the pec minors.
What? Dumbbell bench
Also, proper peck deck with DBs would be a shoulder excercise, not that Id recommend it.
- Mar 25, 2003
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When people say, "so twice a week?", it's always "nooooo, every 4 days, are you daft?!"
totally unrelated but this sort of stuff annoys me too. "if my rent is $180 a week, is it ok if i just pay $720 a month??".....
- Aug 15, 2011
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What? Dumbbell bench
Also, proper peck deck with DBs would be a shoulder excercise, not that Id recommend it.
Have searched it up and its incline dumbbell flys for the chest
That is utterly absurd.
Was he suggesting only one particular group of muscles should get that treatment, or everything?
Either way I don't believe he said it.
George Washington
Premiership Player
He is referring to calves I believe. I have read things that suggest calves don't respond as well to traditional weights etc, and will grow better using sprints/cycling.
That's why i hit them with 15 rep sets rather than lower.
Haven't actually had any issues with mine growing though.
Kong
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Same here cfol; 15 reps work a lot better for me.
Having said that, my calves are disproportionately small (they're slightly smaller than my upper arm) because I walk and run flat footed.
I've found re-training myself to do this on my toes has stimulated them a lot more.
Having said that, my calves are disproportionately small (they're slightly smaller than my upper arm) because I walk and run flat footed.
I've found re-training myself to do this on my toes has stimulated them a lot more.
Mofra
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I've found better results with higher reps as well and no rest. Tends to be the main calf muscle that benefits for me though.
I've found sprints work better for the soleus.
- Aug 15, 2011
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Yeah your spot on GW
He was talking more about strength rather than actual growing but one looks after the other. Sprint athletes barely do any calf weights just isnt worth their time and they wont gain anything from it. As i said your better off doing sprint styled activities to get strength in your calves. Doing calf raises is a waste of time.
Its the reason why you see all the sprinters with massive calves, if youve seen any decent ones up close. The same goes for me, although both mine arnt the same size hehe.
Hey guys just looking for a bit of advice have started back in the gym after a year of being lazy put on about 10kg probably. Have been doing a full body workout for about a month now how long before I should start breaking my workout up into lower and upper?
Have been swimming twice a week and cycle class twice a week also for cardio.
Have been swimming twice a week and cycle class twice a week also for cardio.
Ricky90
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Right away, in my opinion.
I can understand the whole condition thing but I'm really not a fan of full body training. You'll get better results from breaking it down into body parts. And that cycle class you're doing, if you can do that after a weights session, you'll find that it works much better than when you're fresh.
FavoriteSun
All Australian
Tossing a bit of my own experience if I might. I cycle on and off between high weights, low reps and low weight high reps. I've gotten my best gains by using a standard bench press and some machine weights, but I notice that if I am working with free weights/dumbells for 2-3 weeks at a time and take time off from the bench, that I can up my gains significantly.
The one thing I can offer up tho is that if you operate on a good, balanced diet....eating lots of raw and uncooked fruits and veggies....spinach with your eggwhites at the last minute, broccoli steamed lightly etc.....you will feel invincible and really never feel sore.
But the biggest tip I can give you is to kick off from caffeine. Changing my diet to be as good as it is today was a vast improvement in how long I can go in the gym (3-4 hours some days) and how hard I can work...but when I gave up caffeine I basically never felt sore again....I'd work the point of failure and do things like 2x bodyweight squats (me + bodyweight on bar) and bodyweight chest press and I don't even pull up sore the next day and I am working hard.
Other benefits to giving up caffeine include sleeping better, being more restful at work (not bouncing my leg at my desk, not changing moods as quick) and my energy levels never drop during the day because I am trying to balance a level of caffeine above 0.
Give up caffeine on your daily use, and if you want performance gains drink it before a run or before a weight session. Lots of publications and sites I've read up on have suggested that caffeine can help you lift and run 10% better. Food for thought.
The one thing I can offer up tho is that if you operate on a good, balanced diet....eating lots of raw and uncooked fruits and veggies....spinach with your eggwhites at the last minute, broccoli steamed lightly etc.....you will feel invincible and really never feel sore.
But the biggest tip I can give you is to kick off from caffeine. Changing my diet to be as good as it is today was a vast improvement in how long I can go in the gym (3-4 hours some days) and how hard I can work...but when I gave up caffeine I basically never felt sore again....I'd work the point of failure and do things like 2x bodyweight squats (me + bodyweight on bar) and bodyweight chest press and I don't even pull up sore the next day and I am working hard.
Other benefits to giving up caffeine include sleeping better, being more restful at work (not bouncing my leg at my desk, not changing moods as quick) and my energy levels never drop during the day because I am trying to balance a level of caffeine above 0.
Give up caffeine on your daily use, and if you want performance gains drink it before a run or before a weight session. Lots of publications and sites I've read up on have suggested that caffeine can help you lift and run 10% better. Food for thought.
Thanks for posting that guys.
I've recently been doing general weights training, but want to move to muscle specific training. I don't have any real deficiancy areas in terms of size and targeting one area, just want to keep pushing all muscle groups. Main goal is small size increase and shredding.
Anyone have a good 6 day template for a balanced workout of all muscle groups. Is it better to do biceps with back or chest etc.
- Thread starter
- #291
6 days? 3 x lower/upper
not into bodypart splits myself, haven't done a split like that for 7 or so yrs and never will again
not into bodypart splits myself, haven't done a split like that for 7 or so yrs and never will again
Kong
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Do you have days off, Walle?
During my peak, and what I'm going to start doing again now that cricket's over, is:
2 days training, 1 day off, 2 days training, 1 day off etc.
Split into body parts
During my peak, and what I'm going to start doing again now that cricket's over, is:
2 days training, 1 day off, 2 days training, 1 day off etc.
Split into body parts
I have Sunday's off.
At present It consists of the following:
I'm going to start doing my cario before weights as I'm probably not giving the muscles enough rest time and not allowing the protein I'm having to be used for the replenishment.
Ideally I'd like to continue the boxing and jogging as cardio, but do 6x weights sessions with more targetted work.
At present It consists of the following:
I'm going to start doing my cario before weights as I'm probably not giving the muscles enough rest time and not allowing the protein I'm having to be used for the replenishment.
Ideally I'd like to continue the boxing and jogging as cardio, but do 6x weights sessions with more targetted work.
- Thread starter
- #294
there seems to be a lot of fluffy exercise in there, there's no where near enough intensity it seems to me...2 jogs in 1 day? shit just sprint for 10mins and be done with it
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Continuing on from Part 2
www.bigfooty.com
Strength - Weight Training: Anything and Everything II
your posture must be horrible where's the leg work?
www.bigfooty.com
Last edited by a moderator:
FavoriteSun
All Australian
Re: Diet Diet, Supplements and Enhancers - Part III
Kirky & all,
After getting a fitness evaluation in a bod pod I've begun eating more calories per day and keeping my normal routine of going to the gym for 2-3 hours 5 nights a week. My results came back and told me my RMR = 1,790 cal/day and based on my activity level I should be eating between 2,700 and 3,100 calories per day. I've since upped my calories and have averaged 2,700 calories with some good food choices thrown in. A week into this new approach I haven't noticed a difference on the scale and since I can't afford to re-test more often then once every 3 months I was curious about a few things.
My targets for the 2700 to 3100 calories range are currently 180g/720cal protein, 45g/405cal or less of total fat and the rest/1575-1975cal as carbs.
I've swapped out the majority of things I was eating out (life of a desk job in summer) and am back on a mix of Egg whites, Greek Yogurt, Chicken, Whole Wheat pasta, breads, WPI Shakes and tons of mixed greens and fruits.
What, if anything, would you modify off this 4 day program?
Day 1 2km run, 10x60s intervals then Chest/Back
Day 2 1km run, 10x60s intervals then Arms and Legs
Day 3 2km run, 10x60s then Core work
Day 4 Rest
Repeat
Kirky & all,
After getting a fitness evaluation in a bod pod I've begun eating more calories per day and keeping my normal routine of going to the gym for 2-3 hours 5 nights a week. My results came back and told me my RMR = 1,790 cal/day and based on my activity level I should be eating between 2,700 and 3,100 calories per day. I've since upped my calories and have averaged 2,700 calories with some good food choices thrown in. A week into this new approach I haven't noticed a difference on the scale and since I can't afford to re-test more often then once every 3 months I was curious about a few things.
My targets for the 2700 to 3100 calories range are currently 180g/720cal protein, 45g/405cal or less of total fat and the rest/1575-1975cal as carbs.
I've swapped out the majority of things I was eating out (life of a desk job in summer) and am back on a mix of Egg whites, Greek Yogurt, Chicken, Whole Wheat pasta, breads, WPI Shakes and tons of mixed greens and fruits.
What, if anything, would you modify off this 4 day program?
Day 1 2km run, 10x60s intervals then Chest/Back
Day 2 1km run, 10x60s intervals then Arms and Legs
Day 3 2km run, 10x60s then Core work
Day 4 Rest
Repeat
- Aug 15, 2011
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Re: Diet Diet, Supplements and Enhancers - Part III
Just because your online otherwise ill leave it to the more informed posters who know more.
But that program seems like a massive overload and too much. You will probably break down after a few days with injuries. Keep the intervals they can gain as much fitness and lose more cals as long runs can. I dont see the point in doing 1-2km runs with intervals aswell than also going to the gym. I think you probably need to go to the gym 4-5 times a week than do interval running 3 times a week and that would be good enough or maybe do intervals aswell when you just do core or abdominal work at the gym.
Those foods all look good to me.
Others will be able to tell you more.
Just because your online otherwise ill leave it to the more informed posters who know more.
But that program seems like a massive overload and too much. You will probably break down after a few days with injuries. Keep the intervals they can gain as much fitness and lose more cals as long runs can. I dont see the point in doing 1-2km runs with intervals aswell than also going to the gym. I think you probably need to go to the gym 4-5 times a week than do interval running 3 times a week and that would be good enough or maybe do intervals aswell when you just do core or abdominal work at the gym.
Those foods all look good to me.
Others will be able to tell you more.
Re: Diet Diet, Supplements and Enhancers - Part III
kirk told me to stick to only sprints and no longer do long distance running
it's amazing advice, my joints aren't as ****ed anymore and i constantly feel like i have a second wind during matches to be able to make that sprint to the ball.
kirk told me to stick to only sprints and no longer do long distance running
it's amazing advice, my joints aren't as ****ed anymore and i constantly feel like i have a second wind during matches to be able to make that sprint to the ball.
- Aug 15, 2011
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Re: Diet Diet, Supplements and Enhancers - Part III
AFL clubs rarely do long distance running any more, same goes for those longer distant runners in the olympics aswell.
All football training is interval type stuff with speeds increasing or decreasing, rest increasing/decreasing and distance usually doesnt get more than 400m in any one interval.
The longer runs are only really a testing device to see if their is improvement or not. Even the beep test is starting to slowly get phased out but still be a device to test results of improvement.
AFL clubs rarely do long distance running any more, same goes for those longer distant runners in the olympics aswell.
All football training is interval type stuff with speeds increasing or decreasing, rest increasing/decreasing and distance usually doesnt get more than 400m in any one interval.
The longer runs are only really a testing device to see if their is improvement or not. Even the beep test is starting to slowly get phased out but still be a device to test results of improvement.
FavoriteSun
All Australian
Re: Diet Diet, Supplements and Enhancers - Part III
I really only run those quick distances (since here in the states everything is measured im miles, I'm really running a relatively short distance compared to my peers) but I use it as a warm up. I typically will run a slower 1-2km just to warm up and go stretch, then come back to do the real work on intervals...then stretch some more before doing some weights.
That said it's going to hit 20 C today for the first time in almost 5 months so I am looking forward to getting out on the track or grass today and getting some good work in....training commences for us in 2 weeks, game in 2 months.
I really only run those quick distances (since here in the states everything is measured im miles, I'm really running a relatively short distance compared to my peers) but I use it as a warm up. I typically will run a slower 1-2km just to warm up and go stretch, then come back to do the real work on intervals...then stretch some more before doing some weights.
That said it's going to hit 20 C today for the first time in almost 5 months so I am looking forward to getting out on the track or grass today and getting some good work in....training commences for us in 2 weeks, game in 2 months.
