Weight Training

What are your thoughts on it in relation to Jedi training?

Though I've been into weight and cardio training for a few years, I'm still quite the skinny lad. Lately, I've been working on high volume workouts involving doing the same weight throughout 8 weeks, starting with 4 sets of 4 (4x4) for two weeks, 5x5 for the next two weeks, and so on until I got to 7x7. Saw some growth and strength that are typically associated with training in such a manner. On top of that, I've been eating (healthy) a lot to try to get my body to grow easier. The more fuel I give it, the more inclined it is to grow the way I want it to. I've also been taking protein supplements for directly after my workouts and for when I'm about to go to bed.

Now, I'm on a 5x5 program where I do 5 sets of 5 repetitions and adding 5lbs every day that I do each exercise. It's as intense as it can get doing high volume workouts. I do Squat, Bench, and Row on Monday and Friday, then Squat, OH Press, and Deadlift on Wednesday, then alternate that the following week, and so on. So far, this is what I'm up to in weights using the barbell:

- Squats: 175 lbs
- Bench: 145lbs
- Row: 155lbs
- Overhead Press: 80lbs
- Deadlift: 170lbs

If I keep it up correctly, I should be squatting 190lbs by the end of next week. My goal is to be able to squat twice that of my body weight, which would mean I need to be able to squat 350lbs. Once I get there, I'll try maintaining that and then I can start working on more isolation exercises meant for smaller muscle groups. Since I've got 7 months left on my own here in Korea, I figured that I would see what I can do with my body (fitness-wise) before I return home to my family.

If you do train, what do you do?

i think weight training is essential to any overall fitness program. i personally either: (hit the gym (mostly weight training), jog/hike/walk the dog, box/light mma) one of those every day, sometimes 2 of those if i have time. but of all of them, the weight training is probably the most important to me. it is the cornerstone of stronger legs for running/kicking, stronger upper body for better punches, stronger overall body to carry more gear on a road march, and i look good without a shirt on.

i purposefully did not delimit the answer to jedi, as this applies to all people working on their fitness. and jedi are people, too.

edit: the only thing i would say on the supplements is change the one from night to in the morning. i think that this gives your body the chance to fully absorb the protein throughout the day, decreasing the chance that it will just be processed into fat when you sleep. (again, opinion only)

I wouldn't necessarily call it essential, but it is beneficial. I used to weight train all the time, and it felt great. A boost of energy and confidence

I like what you are doing in the concept of 5x5's. It looks like you have found a program that works for you.

Are you still maintaining your cardio routine in addition to the weight training?

Desolous wrote: i think weight training is essential to any overall fitness program. i personally either: (hit the gym (mostly weight training), jog/hike/walk the dog, box/light mma) one of those every day, sometimes 2 of those if i have time. but of all of them, the weight training is probably the most important to me. it is the cornerstone of stronger legs for running/kicking, stronger upper body for better punches, stronger overall body to carry more gear on a road march, and i look good without a shirt on.

i purposefully did not delimit the answer to jedi, as this applies to all people working on their fitness. and jedi are people, too.

edit: the only thing i would say on the supplements is change the one from night to in the morning. i think that this gives your body the chance to fully absorb the protein throughout the day, decreasing the chance that it will just be processed into fat when you sleep. (again, opinion only)

The protein I take before bed is casein. This is because it is a slower digesting protein and keeps the anabolic state going for longer. When I wake up, first thing, I get a good breakfast full of all the essentials for the first part of the day.

Streen wrote: I wouldn't necessarily call it essential, but it is beneficial. I used to weight train all the time, and it felt great. A boost of energy and confidence

Very much so!

Archon wrote: I like what you are doing in the concept of 5x5's. It looks like you have found a program that works for you.

Are you still maintaining your cardio routine in addition to the weight training?

Thanks! Yes, I either walk or bike to work everyday and ride my bike around for about 10 miles on Saturdays.

Luthien wrote: What are your thoughts on it in relation to Jedi training?

Though I've been into weight and cardio training for a few years, I'm still quite the skinny lad. Lately, I've been working on high volume workouts involving doing the same weight throughout 8 weeks, starting with 4 sets of 4 (4x4) for two weeks, 5x5 for the next two weeks, and so on until I got to 7x7. Saw some growth and strength that are typically associated with training in such a manner. On top of that, I've been eating (healthy) a lot to try to get my body to grow easier. The more fuel I give it, the more inclined it is to grow the way I want it to. I've also been taking protein supplements for directly after my workouts and for when I'm about to go to bed.

Now, I'm on a 5x5 program where I do 5 sets of 5 repetitions and adding 5lbs every day that I do each exercise. It's as intense as it can get doing high volume workouts. I do Squat, Bench, and Row on Monday and Friday, then Squat, OH Press, and Deadlift on Wednesday, then alternate that the following week, and so on. So far, this is what I'm up to in weights using the barbell:

- Squats: 175 lbs
- Bench: 145lbs
- Row: 155lbs
- Overhead Press: 80lbs
- Deadlift: 170lbs

If I keep it up correctly, I should be squatting 190lbs by the end of next week. My goal is to be able to squat twice that of my body weight, which would mean I need to be able to squat 350lbs. Once I get there, I'll try maintaining that and then I can start working on more isolation exercises meant for smaller muscle groups. Since I've got 7 months left on my own here in Korea, I figured that I would see what I can do with my body (fitness-wise) before I return home to my family.

If you do train, what do you do?

Luthien, we seem to have similar interests! So your 1 rm for the squat is 175, or is the 5 rep max for 175? How much do you weight currently? Some recommendations for later would be to try the Smolov program, and the Wendler 5,3,1 program.

I've currently started a variation of the wendler 5,3,1 program which is doing the big 4 four movement - squat, deadlift, bench, and oh press each week and following up with assistance work for those muscle groups. When I do the major lifts though, I do 5x3,3,2,1,1 to attempt a PR every week or two. I also work a ton of mobility for the squat, and I've also recently started olympic lifting but have only started working on the technique and flexibility.

Dur Caffrey wrote: Luthien, we seem to have similar interests! So your 1 rm for the squat is 175, or is the 5 rep max for 175? How much do you weight currently? Some recommendations for later would be to try the Smolov program, and the Wendler 5,3,1 program.

I've currently started a variation of the wendler 5,3,1 program which is doing the big 4 four movement - squat, deadlift, bench, and oh press each week and following up with assistance work for those muscle groups. When I do the major lifts though, I do 5x3,3,2,1,1 to attempt a PR every week or two. I also work a ton of mobility for the squat, and I've also recently started olympic lifting but have only started working on the technique and flexibility.

It's my 5 rep max. I currently weigh between 175 and 178lbs (79-80kg), depending on when I weigh myself, and I'm 6'3" tall (190cm). I've been thinking of starting the 5,3,1 program, but after I hit 350 (159kg).

How very interesting!

(btw, I added metric measurements for those who use them instead of the imperial system, lol)

Desolous wrote: i think weight training is essential to any overall fitness program. i personally either: (hit the gym (mostly weight training), jog/hike/walk the dog, box/light mma) one of those every day, sometimes 2 of those if i have time. but of all of them, the weight training is probably the most important to me. it is the cornerstone of stronger legs for running/kicking, stronger upper body for better punches, stronger overall body to carry more gear on a road march, and i look good without a shirt on.

Also, forgot to say, "Holy Cow!" That's a lot, and for good reason. I also like to look good without a shirt for both my self-esteem and because my wife likes it.

Mostly just arms and shoulders. I do throw in some core, back and legs but the larger muscle groups are too demanding for my metabolism to hit properly... being a very lean guy naturally its hard to eat enough. I don't try for weight increases very often, and just lift whenever/whatever I think my body will respond to for best growth out of the plates in my garage, which totals only about 88lbs not including the bar.

You're right; it is harder for leaner guys like you and me to increase mass. It seems no matter how much I eat I get nowhere. But, on the flip-side to that, After about three weeks, I have noticed a change in mass, just a bit, from how I look in the mirror. Also, the more I work on legs, the easier it seems to do any other exercise.