66plyValiant
Well-Known Member
does lifting transmissions and half full gas tanks count as lifting weights? ![Stick Out Tongue :p :p](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)
Could you elaborate on that? I'm kind of clueless to a bunch of the methods/particular exercises.
When I work out, there's tons of stuff I'm missing, because I'm not sure what exercises fit the bill.
I lifted for years, and have held many world records, at 148 I can squat 435# and dead lift almost 500, IPA, AAU, USPF,and many others , not bad for someone in there middle fifties...
I went to school and when I got my B.S. in science I was very interested in athletic performance and training so I got a minor in exercise science and nutrition and what I learned is keep the process as simple as possible. It can become very complicated and comprehensive if you want to take it to extremes but very often it isn't necessary. You guys are right the diet and adequate rest is just as important as how you train. Those three exercises you talked about squat, deadlift and bench press are the three most effective compound exercises. But other movements should be incorporated to balance your body. Think of it like this: everyone sees the guy that trains upper body but never does abs or lower body. Well that individual has a much greater chance of getting injured due to an inbalanced body. I would keep those three exercises as the main staple but ad in other important movements to work other important areas of the body. E.g. Back, Tricep, Bicep, Shoulders, Calves, Abs. General rule of thumb if you muscles hurt from being sore wait until they are mostly healed to train. By not allowing adequate time to heal you are not getting the best bang for the buck. Variety is the spice of life. Meaning training 5 X 5 in the major lifts will work quite well initially but for the long haul you will have to make changes to continue to make progress and keep the body guessing. What works very well for many if beginning to weight train is 3x week. 2 days spent on upper body movements and 1x week concentrate on lower body. After 2 or 3 months change up the exercises and introduce different movements. It is true you can train calves and abs more frequently than other muscle groups because they usually heal quicker but don't train them when sore. Vary your reps on your exercises doing 5 reps all the time will not have the same benefits as somtimes doing 6-8 reps and somtimes doing 12+ reps. This will prevent your body from adapting. Remember over time doing the same thing repetively becomes easy and the results diminish. Fat will never turn to muscle and muscle will never become fat. Two totally different tissues. You can loose fat and build muscle at the same time however. I graduated high school as a wrestler 135 lbs 5'10". 6 yrs later 24 yrs old 215 lbs 10% bodyfat same height by practicing what I learned and experimenting (no steroids). I'm now 41 and way about 210 still live very healthy active lifestyle just always fighting to keep the fat off dilema. Not a spring chicken anymore. Not trying to be a know it all just passionate about this stuff. Also used to also be a nationally certified strength coach and help rehab athletes yrs back before my current job.
Carl
I went from 155 to 195 from Jan to August and you could still see my abs...
I started doing squats with light weight (90lbs) and trying to use perfect form as much as I could and would go all the way down and touch my glutes to my calves...If you're not gonna do em right, might as well not do em at all...As far as sets and reps, you need to change it up every 6-12 weeks depending on how quickly your body adapts to it...also depends on if your body frame is either an endomorph, ectomorph or mesomorph....Oh yeah, I'm 30yo. And, the before pic was taken Jan 2010, the after pic, Oct 2010. Steroid free. That's what good food, the right training, and the right supplements (Gaspari) will do in 10 months.
Impressive results. I'd like to know how you gained 40 lbs. in eight months and kept your bodyfat low.
One nice thing about the 5x5 program is that they stress form over weight. I started squats 10 weeks ago at 95, and yesterday, I did my working sets with 230. ***-to-grass, baby!