So I've finally gave p90X a go. Yes, it's a hell of a workout. I can't stand listening to uberdouche host Tony yell 1980's excercise ringleader slogans at you a mile a minute, but if you're already in workout shape than I would recommend this. And get this: I find using the resistance band is BETTER than using dumbells. I never liked the things before and it limits your options, but the burn I get from it is like nothing I've had from regular weight training. I'm into this.
I feel like no matter what my diet is or what my workout routine is, my arms will not grow in size. I've put on about 15 pounds of muscle in the past year and it's slightly noticeable on my upper body but my arms still look the same. Doesn't matter if I just lift heavy weights hitting big muscle groups, or doing biceps and tricep exercises, nothing seems to help. Is it just genetics or is there a way to make them grow? If I do something like targeting my biceps 3x a week would it do anything or just put strain on the muscle?
Your triceps are way bigger than your biceps. If you want bigger arms, working your triceps is more beneficial. Unless you're looking for that bicep peak, which I've been told is mostly based on genetics (not sure on how true that is). Anyway, I'd say keep hitting the major compound movements that hit your arms. Deads, rows, pullups for biceps. Bench, military press, dips for triceps. I wouldn't do them 3x per week, you'll just over train. Keep hitting them and keep progressing. If you're lifting more, you'll see the results. That and make sure your diet is right.
Yeah many of the Tonyisms are bad enough you start timing your workout to when people won't be around (the German Potato soup line in the first workout pert near had me wanting to quit right then and there). I think this might be a good work out just to change shit up but it really isn't a strength training or size/bulking routine. For general fitness it seems alright, following it to a T will see good results. I have some imitation bands so Im not sure how much stronger the resistance is for the real ones. Even using multiple bands at once and looping them I got used to the weight pretty fast, and I was half assing the work outs as is. Ive snapped them three times now.
TiB may not be the best place to ask this as it seems folks here are more into weights and bulking up, but I'll give it a shot. You guys have been a wealth of information in the past, so who knows what everybody is into. I have been trying to get into yoga just because I am hoping for a little more flexibility. In taking classes at my gym, I really like Vinyasa yoga, but the classes are offered at pretty inconvenient times. So, I am looking to purchase a DVD of some sort so I can do it at home. Any recommendations? I am every bit of a beginner at this yoga thing, so want something that shows modifications for those of us who are not yet able to twist themselves into a pretzel pose, but not so simple that I will be able to master the poses in just a few sessions. Ideally, I would want one that shows all levels because I also like the inspiration of knowing what I am hoping to progress too. Ideas???
Most of the videos that offer basic "beginner" excersies are basically the same, provided you're not being TOO cheap and buying them from a gas station bin or something. I've only done beginner's and wouldn't know where to go after that, but I don't think you have to be too picky.
I picked up one by Rodney Yee and one by Shiva Rea, who seemed to get pretty good reviews in my quick online research session. Not sure if they are what I am looking for, but I guess I will find out. I have been dying to pop them in and try them out since I got home, but I think there is a special place in hell reserved for the wife who asks her husband if he minds if she sticks in her yoga DVDs during the last day of the Masters.
My personal favourites: Seane Corn: Vinyasa Flow Yoga (Sessions 1 & 2). Corn is probably my favourite yogini. I love her outlook on life, and it's worth googling some of the talks that she's given. Her first DVD goes through a modified Primary Series, and she places all of her emphasis on the breath. Ashtanga Yoga for Beginners with Nicki Doane. This is far more challenging than Corn's DVD, but it is also more technically precise and truer to the Primary Series. Doane sounds kind of robotic during the session; the upside of it is that she is very consistent. She calls out the breaths and the movements and that is all. If you watch the interviews with her she comes across as much warmer and more human. If you want hard core technical, "true" Primary Series than get yourself the Richard Freeman three-pack. Dude looks and acts like an alien, and you'll have to work up to doing the full thing, but in terms of being a purist this is the actual Primary Series, not the modified movements that most DVDs contain. I highly recommend learning a handful of DVDs to supplement your in-class experience. The point of yoga is the breath, not the movement. The problem is that if you are unfamiliar with the poses then you wind up focusing on the movement and not the breath. DVDs really help you to get the fundamentals down and let you more easily enjoy real-life yoga classes.
When I'm lifting weights, do I want to lift slow and steady or power the dumbbells[or whatever I'm using] through the range of motion? To me it feels like using more power actually uses my muscles more but this could also lead to injuries.
Go slower on the way down (eccentric) and explosive and powerful on the way up (concentric). ALWAYS BE UNDER CONTROL. All of this bullshit about a certain number of counts on the way down and a certain number of counts on the way up is complete and utter horsebullshitfucknut.
I very much agree with you on the breathing part. I find myself often holding my breath because I am concentrating on maneuvering into the proper position. And then when they start talking about breathing at the same time and i am like a kid trying to walk and chew gum at the same time. Once I settle in, I have figured out using the breath to try to relax and deepen the stretch. Thanks for the recommendations!
Can you expand on this? I've never paid much attention to breath during yoga, I'm curious what the value of getting better at it is. i.e. does it improve balance, core tension, staying relaxed, etc. I've found breath is essential for weightlifting, but that's because I understand that it helps for maintaining a stable base. I'm not sure how it relates to yoga though.
It's the same with yoga. As you already know, engaging your TA and pelvic floor is easier during an exhalation. You can't really do any kind of arm balance, twist, or bind with a jelly core. If you think about lengthening during the inhalation and rotating even more during an exhalation, you'll kick in the obliques even more and get a deeper twist. Another reason is that because of the movement of the rib cage during inhalation and exhalation, a deep inhalation naturally produces slight spinal extension; exhalation causes spinal flexion. One school of thought is that inhaling during cobra, for example, is going to be more natural and effective in getting that extension throughout the entire thoracic spine. (Another thought is that you need to exhale during extension to maintain the abdominal connection in a lengthened position.) Also, the philosophy is that if you're focusing on your breath you can stay present and focus on the pose. By staying aware of your breath, you're letting go of all the bullshit thoughts in your head that stress and distract you. It's good practice for letting go of the bullshit and stress outside the studio.
Being somewhat fit, I've gotta commit to this. And seeing as that I just need a couple resistance bands rather than dropping $?? on ??lbs size dumbbells is even more of a plus. Probably start this in a couple weeks. Let's see if I don't turn it into P9X.
It depends on your view of yoga and what you want to get out of it. Like TX pointed out, there are valid physiological reasons for focusing on the breath during yoga. There is an aspect of yoga that is mental, though. To some it is a spiritual experience. Like I said...it all depends on what you want to get out of it. Do you want a challenging calisthenics routine that will loosen up your muscles? Or are you looking for a way to connect with yourself and satisfy your soul, for lack of a better term? There's a million miles between those two outlooks. My favourite, Seane Corn, does a good job explaining it:
Start with the master, Starting Strength: <a class="postlink" href="http://forum.bodybuilding.com/showthread.php?t=998224" onclick="window.open(this.href);return false;">http://forum.bodybuilding.com/showthread.php?t=998224</a> Read that whole thread. It seems way too simple, especially when you see people in the gym on machines absolutely wasting their time. Do it for 6 months. You will get strong as fuck, I promise.
A question to lhprop, BrianH, and the other pros: I'm constantly hearing guys talking about spending one to three hours in the gym a day. What's up with this? I've rarely taken an hour to do a workout, so am I doing something wrong or are these guys just bragging?
They are either dumb, training for endurance (which wouldn't require a lot of weights, just a lot of body weight reps or some endurance activity), or are taking anabolic steroids. One of the biggest reasons anabolics work so well is that they allow you to work out much longer and recover much faster. If you are spending much more than 45 minutes in the gym lifting, you are being counterproductive. Even Louie Simmons agrees with this, and he's trained more mega-strong guys than anyone else on the planet.
Obviously I am less qualified to talk about this than you, but it usually takes me about 45 minutes per compound lift. I usually do two compound lifts per workout so that leaves me there about 1.5 hours. Here is an example workout session (from a few days ago): Spoiler Deadlift: 5 at 135 2 at 225 2 at 285 2 at 315 1 at 335 1 at 355 1 at 375 0 at 385 Bench press: 5 at 135 5 at 165 5 at 195 4 at 225 3 at 235 1 at 245 1 at 255 So that is about 15 sets total. Spend approximately 1 minute per set (including setup and what not) and 3-5 minutes of rest between sets and that's about an hour. Include warmup, 10 minute rest between deadlifts and bench press (breaking equipment down, etc.) and general fucking around and unless you're super efficient then 1.5 hours is probably a reasonable amount of time to expect. I don't really do any supplemental or rehab stuff anymore, but if I did then that would probably be another 30 minutes or so. On the other hand, I've done some quick squat sessions in 30 minutes when I was pressed for time. Anyway my point is I don't think there is a specific window of time that will determine how effective the workout is.
Usually takes me about an hour or so to do my full routine, but like Harry it sometimes takes me a bit over an hour. Question for you guys though, would it be redundant to do both front squats and box squats? I know they both have their benefits, but from a quad strength development standpoint, would I be better off doing one over the other or both? I find Louie Simmons and Mark Rippetoe have opposite views on these and some other lifts with one being all about the powerlifting techniques and the other favoring olympic techniques.