Strength Weight Training: Anything and Everything II

Remove this Banner Ad

HirdyLannister said:
I start work at 7 and I'm at the gym at 5:45. Wake up at 5:20, have everything packed the night before and I shower at night.

I eat nothing (I know Its bad) but I struggle to keep food down that early, I have a protein powder and 2 pieces of fruit after the session.

Sent from my CPH1607 using Tapatalk
Click to expand...

I’m up at 5 and training by 5:15 I don’t eat anything. I don’t think it’s bad as long as your nutrition is sufficient over 24 hours, you will be right.
 

Log in to remove this ad.

If you're training for lean muscle, make sure your body isn't using too much of the muscle you already have for energy. Something which offers quick energy like a piece of fruit or toast like Aeglos mentioned is ideal. I usually have a banana as I've always got one available and it's easy to have on the way.

If you're working out after a fast - essentially what it is first thing in the morn - and training for lean muscle, then post-workout nutrition becomes all the more important. A protein shake and another piece of fruit (or maybe a pre-mixed blended shake with milk and banana) immediately after training, then a protein-based whole foods meal 1/2hr to 1 hour afterwards, after you've had your shit and shower, etc
 
Last edited:
Why would your body break down your muscle protein because you haven't got something high in glucose in your stomach or lower intestine? You probably have more food already in your body than you will eat in the next two meals.

It doesn't make sense to me for a machine that can survive for weeks without food would be so dependent on an immediate meal, but I do understand that the body might be very pessimistic and assume the worst, so not build mass and store as much as it can in fat if it thinks there is going to be a shortage coming up but stressing about it is probably doing more damage than waiting a few hours to eat something.
 
mcgarnacle said:
If you're training for lean muscle, make sure your body isn't using too much of the muscle you already have for energy. Something which offers quick energy like a piece of fruit or toast like Aeglos mentioned is ideal. I usually have a banana as I've always got one available and it's easy to have on the way.

If you're working out after a fast - essentially what it is first thing in the morn - and training for lean muscle, then post-workout nutrition becomes all the more important. A protein shake and another piece of fruit (or maybe a pre-mixed blended shake with milk and banana) immediately after training, then a protein-based whole foods meal 1/2hr to 1 hour afterwards, after you've had your shit and shower, etc
Click to expand...

What is the alternative to lean muscle?
 
mcgarnacle said:
If you're training for lean muscle, make sure your body isn't using too much of the muscle you already have for energy. Something which offers quick energy like a piece of fruit or toast like Aeglos mentioned is ideal. I usually have a banana as I've always got one available and it's easy to have on the way.

If you're working out after a fast - essentially what it is first thing in the morn - and training for lean muscle, then post-workout nutrition becomes all the more important. A protein shake and another piece of fruit (or maybe a pre-mixed blended shake with milk and banana) immediately after training, then a protein-based whole foods meal 1/2hr to 1 hour afterwards, after you've had your shit and shower, etc
Click to expand...

It takes a fairly aggressive cut for your body to start using muscle as an energy source, even more so when you're weight training with intensity.

It's not something the average recreational lifter needs to worry about. Of course the nutrition and supplement marketing gurus will tell you otherwise.

Eat when you want I reckon, look at it over 24 hours, meal timings is part of the 5% for most of us.
 
Syphoncom said:
Re: Weight Training: Anything and Everything



I spend probably 6 hours a week training/lifting. Now, of course the time spent lifting is almost nothing compared to the time in the gym, but add in any additional cardio, stretching, sauna/massage etc and you spend a fair bit of time in the gym.

Naturally some people will lift only 2-3 days a week, but the point is you're going to spend a lot of time working out, and so you should.

Seriously (seriously!): So if you only spend 1 week worth of time reading about what you should be doing and how you can improve your performance, you'll be much better for it. Better than going to the gym for a year and not knowing what you're doing.

Asking questions here is a good step and I'm not saying don't do it, but there are already numerous helpful posts that deal with starting programs for lifting and diet.

Add in additional research (which you should be doing regardless of what we say, as you still need more than one source - and even then to be testing them) from other sources and you've got a bit to do.

To answer your question, you'll find most programs will be along the lines of:

Day a) Push
Day b) Pull
Day c) Legs

Day a) Chest/Tris
Day b) Back/Bis
Day c) Legs/Shoulders
^Above may be split into c) Legs d) Shoulders

Day a) Chest
Day b) Arms
Day c) Back
Day d) Legs/Shoulders
^Above may be split into d) Legs e) Shoulders

*Note though: Some people like to put Shoulders into something else, like Back or Arms. The point is, you can have it stand alone or you can have it in with other days. Generally not Chest as you work your shoulders a fair bit during Chest day and I like it at the end of the cycle personally. Likewise, some people think Legs is intensive enough (and will do a fair bit of work). I don't put deads on leg day like some people, and find I can do both on the one day. It's definitely possible people will say have legs stand alone, but keep in mind a lot of people neglect legs completely also so it's about finding a balance.

Personally:

I do:

Day 1: Chest
Day 2: Back
Day 3: Legs/Core
Day 4: Arms
Day 5: Shoulders
Day 6: Core/Rest

I've started to see gains after switching back to this, but perhaps you'd be better off starting with a 2/3 day split focusing on almost entirely compound lifts.

Dips/Pullups/Bench/OHP/Squat/Deadlift/Rows etc.
Click to expand...
Arms before shoulders? Why would you cook your triceps/biceps before doing shoulder work? One of your key shoulder movements is the OH Press, and your triceps are heavily involved in that.
 
demondavey said:
Arms before shoulders? Why would you cook your triceps/biceps before doing shoulder work? One of your key shoulder movements is the OH Press, and your triceps are heavily involved in that.
Click to expand...

Maybe he wants bigger arms rather than a stronger OHP.....
 

(Log in to remove this ad.)

Abba Lonie said:
So for those of you who do weights in the morning - what do you eat beforehand?

I now start work at 8 instead of 7:30 so I'll be changing my weights sessions to before work rather than after. I'll be waking up at 5:45 and in the gym by 6:15 so not a lot of time to digest whatever I take in. Last time I did morning workouts I just had a latte (Nescafe powder in a sachet) beforehand but I'm sure i can do better. Any tips appreciated!
Click to expand...
I normally have a couple of small pieces of dried fruit and a black coffee. Can't really eat more than that prior to workout.

Actually enjoying the future whey as an intra-workout drink, then a shake after gym prior to cycling to work.
 
Aeglos said:
I’m sure if you don’t completely upheave your life you’ll be fine lol. For reference a girl I coach is up almost 40kg on her squat, 10kg on her bench press and 15kg on her deadlift in the same period.
I think grip is primarily just an indicator of my stress/fatigue levels over the past couple of years.
My previous job(s) also required a lot of lifting things which was good for both my grip and conditioning (and also afforded me more money for more food).
Unsurprisingly during holidays or if I’m working a bit more (they usually happen at the same time) my grip gets stronger.
Click to expand...
I find that my strength increased quite a lot by doing farmers walks. It was able to be transferred into other movements which made a real difference to mitigating fatigue through my wrists and forearms. It makes sense that the first thing to start to go when lifting heavy weights is your grip, i mean they are the smallest muscles compared to the big movers and if they are fatigued too soon then you compromise your lifts.

Farmers walks are probably not done enough by people, it's an elite exercise in my opinion. The work i get across my traps as well is huge, and i view it as being a completely practical exercise. Some serious strength gains can be achieved through the farmers.
 
demondavey said:
Farmers walks are probably not done enough by people, it's an elite exercise in my opinion. The work i get across my traps as well is huge, and i view it as being a completely practical exercise. Some serious strength gains can be achieved through the farmers.
Click to expand...
+1

I do them at least twice per week.
 
demondavey said:
And how do you find it assists your training?
Click to expand...
I started as a way of helping deadlifts (and it has) but I actually find it useful for other lifts - feel more stable in the grip with bench & military press plus it is one of the more practical exercises too - carry shit out of the car and into a campsite becomes easier as an example.
 
Big fan of farmers' walks but there's no room to do them at my current gym. It's a small space with quality equipment, maybe 20m in length from wall to wall. Add in other equipment/machines + patrons and farmer's walks become farmer's agility drills.

My previous gym had a big cricket pitch length of carpet specifically for sleds and farmers' walks, but the standard of equipment wasn't as good.
 

Remove this Banner Ad

Strength Weight Training: Anything and Everything II

Similar threads

Wormkilla
What’s your weekly training schedule look like?
2 3
Replies
66
Views
4K
the_interloper
the_interloper

Remove this Banner Ad

Back
Top