Weight Training

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?

Being a hard gainer it is easy to do too much work. You're doing too much work volume, do less not more. Go easy on the aerobics. I know it seems counterinteligent to cut back when you can do more weight and volume but you're exceeding your bodies capicity to full recuperate.

Try what you would consider really easy trainning sessions for a few weeks where you walk away feeling you still have energy to burn and have not exausted your muscles. I bet you see a change and have boosted you energy reserves.

I highly recommend this book, it'll give you good information and allow you to build your own exercise and nutrition templates based on your needs. No BS. For real, download it. You can find it online as a torrent or pdf. You will thank me.

Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way

Michael Mejia, John Berardi

A state-of-the-art weight-lifting and nutritional blueprint for "skinny" guys who want to pack on muscle

Let's face it, naturally skinny guys are at a distinct genetic disadvantage when it comes to building muscle mass. But with the proper advice, these "hardgainers" definitely can realize their fitness goals. In Scrawny to Brawny, the authors draw on their years of practical experience as private strength and nutrition coaches to provide hardgainers with:
o A progressive, state-of-the-art program that optimizes results with shorter, less frequent workouts that maximize compound exercises
o A unique, action-based perspective on nutrition that shows how to prepare quick muscle-building meals and snacks-and how to take advantage of several critical times in the day when muscle growth can be stimulated by food intake
o Vital information on how to identify and fix any weak links in their physiques that may be precursors to injury

Designed not only for frustrated adult hardgainers but also-with its strong anti-steroid message-a terrific book for the large teen market, Scrawny to Brawny fills a significant gap in the weight-lifting arsenal.

EDIT: You can skim through it with this link below. Everyone should read this to get a good background on this kind of training, USE PROPER TECHNIQUE or YOU WILL GET HURT! Don't focus on just your arms or chest as it will screw your shoulders and back up! Need to work out the entire body with compound exercises and dynamic stretching. Also, the average person will most likely have to go through 2-8 weeks of PREPATORY TRAINING as outlined in the Phase I chapter of the book.

http://books.google.com/books?id=yW9ePHxNZ_wC&printsec=frontcover&dq=scrawny+to+brawny+pdf&hl=en&sa=X&ei=_1BOUo7MHqerigLy64HQDQ&ved=0CC8Q6AEwAA#v=onepage&q&f=false

I will definitely check that out. I tend to work my legs more, these days, to foster more growth. I'm going to cut back the volume a bit when I break 200lbs. From what I've studied, working legs hard increases the body's testosterone and therefore will help to stimulate more muscle growth. After three weeks, I've noticed a significant amount of growth in my legs and I feel stronger.

I used to subscribe to this when I was younger:

http://hardgainer.com/hardgainer-magazine-complete-collection/

Great advice, less is more for some of us.

I love weight lifting! :woohoo:
I hear you guys saying building muscle is more difficult for lean males - try being female
Not that I want to bulk up, just the healthy toned look - even that is proving to be a challenge - but a really fun one!
I do use protein powder but I'm extremely picky about what I'll use - I don't want a meal replacement and I'm also very picky about ingredients. Doesn't make it very easy to find something, but there are two I feel okay with.

I like this thread a lot and appreciate the links and references that have been shared!

I'm on what is called the THOR3 program - Tactical Human Optimization Rapid Recovery and Rehabilitation. I think they went to the same people who made S.H.I.E.L.D. for their acronym. Anyways...here's what a three-day a week program looks like. I have three days of lifting, three days of running, backpacking, or cross-training. I also throw combatives in the mix for a good VO2 max hit.

The numbers on the right under Max Effort are where I tested out in mid-2012. They've shifted significantly since. The exercises are done from top to bottom - but heading across the page. So I'd do 4 sets of six box jumps in a 40-pound weight vest or body armor. The prescribed weights follow the @ symbol. They are based on my Max Efforts. The only exception to the left-to-right sequence is when you see a curved arrow like down on Friday's workout. Everything under the arrow is done sequentially downward in a super-set circuit. It hurts

The other days I have three targeted runs: A repeat run, a tempo run, and a long distance run. A typical week looks like this:

Monday: Lift + Combatives session (Muay Thai Pads for an hour - 3 minutes on, 1 minute rest)
Tuesday: 400m, 600m, 800m, 1200m, 800m, 600m, 400m runs with 400m jog in between each.
Weds: Lift
Thursday: 2 mile warmup pace, 3 mile race pace, 1 mile cool-down + Combatives (Body armor wrestling)
Friday: Lift + Combatives ( Gunfighter Gym )
Saturday: 13 mile trail run
Sunday: Recover

I have a lot of this material - so please message me if you have any questions or want any of it.

Go slay that dragon!

I like the idea of weight training but have the following considerations that 'prevent' me. I would appreciate any suggestions.

Age: 47
Weight: Over weight
Health: When I over exert myself my heart starts skipping beats and I get dizzy until I slow down or stop / pain in ankles and feet from being on my feet 8-9 hrs a day
Expense: Minimum wage job / can't afford a $500 a year YMCA membership let alone a $50 a month fitness club membership / can't really afford space or money for equipment.
Preference: Isometrics / non-equipment / variation

Reliah wrote: I love weight lifting! :woohoo:
I hear you guys saying building muscle is more difficult for lean males - try being female
Not that I want to bulk up, just the healthy toned look - even that is proving to be a challenge - but a really fun one!
I do use protein powder but I'm extremely picky about what I'll use - I don't want a meal replacement and I'm also very picky about ingredients. Doesn't make it very easy to find something, but there are two I feel okay with.

I like this thread a lot and appreciate the links and references that have been shared!

I do have mega respect for female bodybuilders because it takes a lot more effort to bulk up their muscles than it does for males.

selenatlantis wrote: I like the idea of weight training but have the following considerations that 'prevent' me. I would appreciate any suggestions.

Age: 47
Weight: Over weight
Health: When I over exert myself my heart starts skipping beats and I get dizzy until I slow down or stop / pain in ankles and feet from being on my feet 8-9 hrs a day
Expense: Minimum wage job / can't afford a $500 a year YMCA membership let alone a $50 a month fitness club membership / can't really afford space or money for equipment.
Preference: Isometrics / non-equipment / variation

As I am not an expert, I searched for some things to get you started:
http://www.webmd.com/fitness-exercise/features/exercising-when-you-are-overweight
http://www.freedieting.com/exercise_plans.htm
http://www.bodybuilding.com/fun/wotw12.htm

And, I recommend looking for options at Amazon for some low priced items to help you on your journey, like resistance bands, or whatever you want, but only when you're ready (and when budget allows).
http://www.amazon.com/Exercise-Fitness-Sports-Outdoors/b/ref=sa_menu_ef/191-2209799-6271718?_encoding=UTF8&node=3407731

Also, I don't know if you have any of these in your area, but I've heard a lot of people who are looking to get more into fitness, but can't afford premium memberships, go to Planet Fitness. I've heard things that make me not want to go there because I don't want to be restricted from using heavy weights, or an accidental grunt that may come from that (I'm usually pretty quiet). They're particular about not making noise, from what I've heard. But, I don't think you'll be getting into the heavy stuff quite yet, so I figured you'd appreciate a place that offers $10/month membership (up until the 10th of this month). http://www.planetfitness.com/