2014-01-04, 05:44 PM
Rick Wrote:hai gaiz can I join in i have question. If I think I'm ready to move up in my weights, and when I do I can barely make it through my third set (I do 4 sets of 10 for all my exercises except ab ones), does that mean I wasn't ready? Should I expect to be able to get to at least half way through my fourth set without wanting to die?
Plus if we listin' exercises here's what I did today (leg day). Again, all my exercises are done in 4 sets of 10 and my weights are in KG 'cause New Zealand.
01/04/12
Also started a better eating plan, trying to get the right amount of fat/protein/carbs/calories to cut body fat. Built a spreadsheet with all the nutritional info of food I like to eat and use linear programming to design the optimal amounts of each food to eat based on what I want to eat each day. I started on the 1st of January so I'm really not expecting for it to have helped me significantly yet since it's extremely short run.
What increments do you increase your weight in? try 2.5kg(a 1.25kg plate on each side) in each exersise. Besides, if you want to lift heavier, go for lower reps. Strength training should only go up to a maximum of 5 reps per set. Some people do as low as 2.
I would do strength based compounds and hypertrophy based assistance lifts. i.e 5x3 for squat, then 3x10 for leg extensions and curls.
You can do hip thrusts and lunges for better glute activation.
r u a grill?
Moonlapse Wrote:Alright guys the doctor says I desperately need to lose weight, and my ankle can't handle the high impact st00f.
How's the health benefits of power walking? Its low impact, yet not stationary, which makes it fun for me.
Look up LISS cardio. It's basically any steady type of cardio, let it be swimming, biking, walking or whatever you can think of. Get your diet in check first though. Diet is 80% of it all.