I missed that you did multiple sets. This weight should suck glorious balls and be something you can't repeat. Sorry I missed that.
I'm thinking of giving it a shot tomorrow at 275. If I do I'll film it for all of you to point and laugh at my carcass.
Eek. Theres an actual 20 rep squat program you guys may want to try. It's a month to six weeks long - but it's got the formula for your lifts. It's awful. *shudder*
Here's an easy 20 rep program: Start with your bodyweight on the bar and do 20 reps. Wait 1 week and increase the weight according to how you did the previous week. Continue for 6 weeks
I'm torn between telling you to fuck off, and trying this. I feel like trying this means that at some point I will hate you. And curse you. And wonder why the fuck I let you influence me. Because lets face it...This is going to suck goat balls.
This is a bodycomp / ignorance question mostly Right now I am tall, fat, weak, and have very little cardiovascular strength my end goal is to be tall, buff, and able to walk to a local store without being out of breath. is it more optimal for me to focus on weight loss first (diet/calorie control and cardio first and foremost with some weight work, likely low resistance high rep stuff) or for me to kind of hybridize it (focus on the weight loss via diet and a bit of cardio while lifting big to put on the muscle) - I'm not sure how caloric deficit effects muscle development, and I've seen a lot of ridiculous bro-science on this so I'm not really sure the best direction to take. I'm sorry if this is too vague / generic, and I can offer any specifics if you guys need them. Thanks a lot.
What's your order of priority? Also, unless you just really want to be able to compete in a cardio sport, you're better off ditching it for interval training instead if you're more focused on body composition.
Cardio is for my health as a tall, fat, type 2 diabetic with high blood pressure is not condusive to making it to my 60s. I also legitimately want to get back into distance cycling just because I miss going out on my bike for three hours and having a good ride. Don't currently have the ability to do this. I just also want to look "big" / "buff" with this.
Ok, I'll assume health and weight loss is your primary goal. If that's the case, just start with diet, don't even bother with exercise unless you already have a routine or plan on doing something minimal like walking/biking instead of driving places, exercise is a much better tool for keeping weight off than losing it. Most people that try to do biggest loser type lifestyle transformations fail miserably or regain the weight later because it's too much change too soon. Let's face it, you didn't get to where you are (not judging, I was there too) because you have a ton of discipline, accept that and move on. I'm obviously biased towards the paleo side of things, but I would highly recommend you look at Diabetes Warrior for diet info, he's gotten a lot of people to make some major transformations. Once you've leaned out a bit you'll start getting the itch to workout more, now it's time to game plan. You'll still be a novice so you'll be able to have it all, increased capacity, muscle growth, rapid weight loss and good cardio. Choose what you think is most important and focus on that. I highly recommend a program like Mike's beginner program or the Stronglifts 5x5 for muscle growth and in the early stages you can supplement that with some cardio if you want, I'd suggest interval training instead, but if you're set on cardio then go for it. The main thing you need to understand is that cardio and weightlifting are antagonistic to each other and if you try to do both at the same time once you're out of the novice stage (about 12 weeks into working out) you will see very diminished returns on both. That's where you need to prioritize whether you care more about cardio or strength/buffness and program accordingly. Do something like pick an "x" week cycle dedicated to strength training and a "y" week cycle dedicated to cardio where "x" and "y" are between 6 and 12* and depend on your prioritization of the training type. Just know that cardio won't give you any weight loss benefits you can't get through interval training which is a lot less antagonistic to strength and muscle gains. *someone feel free to chime in on this, I picked 6 and 12 out of my ass.
You can gain muscle (and also some fat), or you can lose fat (and also some muscle). Generally speaking, you can't do both at the same time unless you're a novice or on steroids. So you are going to "cut" the fat before you start "bulking" and gaining muscle. This. If you just want to lose weight, eat less calories. Easy ways to do that: no soda, no junk food, no greasy processed crap. Those things all tend to be calorie dense. Calculate your TDEE and make sure to eat at least 500 below that. If you're really fat, you can deal with a bigger caloric deficit. Spoiler As far as lifting, here's a nice chart (check out the Novice section). Lifting weights is a form of cardio in and of itself, though not endurance cardio. Long-distance biking and that sort of thing tends to make it harder to recover from lifting, so plan them on separate days or just stick to dieting. Spoiler
So I feel kind of stupid for being lazy in my first post, but TX made a good point in a rep. She is definitely correct and I would go as far to say that unless there is an excessive amount of muscle gain, strength training isn't antagonistic to any other type of training.
I think Rippetoe made the point that the only marker of fitness negatively affected by strength training is flexibility.
I know a lot of people are telling you to focus on diet first, but from my experience a lot of people tend to overthink that aspect (although RCGT's chart is excellent). Begin training now, and train for power. Yes, you can simply go to the gym and move weights around, but if you get acquainted with the compound lifts now (deadlift, squat, bench, overhead press) you'll be much better off. Plus, the more lean muscle you build, the more calories you'll be burning at rest. I'll be honest, I kinda watch what I eat, don't really count calories or freak out if I have a burger or ice cream or anything, stay fairly active, and am at a pretty happy medium. But then again I do eat fairly clean most of the time (lots of eggs, chicken, turkey, blabbity blah). On an unrelated note, I'm a little surprised to see 5/3/1 as an "advanced" program. To me, that's one of the simplest programs around, plus the 90% buffer helps keep your ego in check.
On that chart, slower progression = more advanced program, since you want to progress as fast as your training level allows.
If we were talking about a sedentary person with a reasonable diet trying to lose that last 10-15 pounds I would agree. But we are talking about an insulin resistant type 2 diabetic who has a shit ton of weight to lose and probably has/had a horrible diet. When you're talking that kind of weight, changing the relationship with food, specifically sugar, is the highest priority and where most of the tweaking should be.
I can definitely see that, I was reluctant to say it since I've drastically improved my flexibility by lifting and implementing that Glenn Pendlay squat flexibility video you posted earlier and making sure I squat ass to ankles every time. But to be honest I can't really say I'm strength training since I'm leaving money on the table by not adding weight because if I do I can't squat with full depth every time.
Actually that was exactly who is was talking about, since for many people a complete overhaul is pretty daunting, but making small changes to their diet can be less so. And he is obviously willing to train, so me might as well start now.
Not sure if this should be here or in the "can someone help me with this" thread but I'll be doing Tough Mudder later this month and hoping people might be able to give me some tips. Not necessarily training tips but day of the race tips. For example: Buddy of mine did it last year and suggested the neoprene style elbow braces because your elbows get chewed up crawling through all the pipes etc. What's the best kind of shoe to wear? its about 10 miles so my first thought was a running shoe but not sure if it will hold up to the muck without gumming up so is a trail running shoe better? Are gloves needed for all the monkey bar style obstacles? I've heard they're putting grease on them to make it harder We'll be in and out of water and mud so I'm thinking a fast drying shirt/shorts combo unless someone can give me a good alternative. I'm probably way over thinking it but don't want to be able to not finish because I wore the wrong socks and they held onto water/mud and chewed a hole through my skin or some other silly shit like that. Thanks