Running, Squats & Other Lifestyle Questions...

<< not weight training for lower body is going to affect lower body
muscularity
and upper body as well, though there's no need for workouts longer than
an
hour.>>

It's hard not to go over an hour when you take into account stretching.
And unfortunately, sometimes there are too many people (yes, I go to
Bally's). I'll try and start doing the 6 am thingy. Hey, I'll try.

<< My leg day is actually only 45 minutes, and it's enough. I do speed
training, specifically sprints. They are anaerobic and great for calves
and
hams. They don't do much for my quads. Sprints up hills should be good
for
glutes and quads, but I'd rather do squats. I do sleep the 8 hours a
night,
but I don't watch much tv or party much anymore. If you are only
working 8
hour days, I would think that possible, more and it gets harder. It
isn't
always easy to do, but I manage most of the time.>>

No offense, but I find it hard to have a profesional and social life
PLUS some personal time and still find 8 hours a night to sleep.

<< I hate jogging and I think that's hard on my knees, though sprints
aren't >>

Do sprints/hills burn fat calories like running even though it's
anaerobic?

<< I feel that hitting the big muscle groups once a week is enough like
back, chest etc, but I like to hit my arms once directly and once
indirectly. I don't know why you would train traps unless you are a
specific strength athlete, such as a thrower or strongman competitor.
>>

Eh. It's just that if I'm working out my shoulders I might as well
develop the traps too. I don't want to have that "look" in which only
my chest and biceps are puffed up.

<< If you do heavy deadlifts or cleans, you can save time.>>

Are deadlifts a back or a hamstring exercise?

<< I work out 4 times a week in the wt. room. about an hour. >>

Mind posting your routines?

<< Oh, stretching before lifting is a waste of time and
can limit strength. Warming up is a waste too. >>

Saywha?? Seriously, that's the FIRST time I've heard that.
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>> 6 - Is giving up squats harmful?
>
>Yes, why not decrease the volume and just work on getting them
stronger

Hmm, let me modify for squats:

> So my new routine would be:
> M - Chest (8 sets) Tue - Lat (8 sets)
> Thu - Traps (3 sets) Fri - Bis (3 sets)
> Delts (3 sets) Tris(3 sets)

How about adding 3 sets each of squats and calves on the 6 set days?

Remember, my goal is to be in and out of the gym. Idealy Go in at 8.30
p.m, stretch until 8:45, lift, stretch at 9:15, and then be OFF of the
gym floor by 9:30....
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<<Have you looked into abbreviated routines with more frequency? >>

What is an "abbreviated routine", I'm asking because I don't know if
you're saying gym trips should be more frequent than 4/7 days.

<< What is your ultimate goal? Hypertrophy or strength gains? maybe
primary goal? >>

I get 'a high' of sorts from exercising (both running and lifting
weights), I do a lot of thinking and reflecting while in the gym or on
the road. Then also ofcourse, I want to be generally fit (energetic
and strong) and to look good of course - yeah, who doesn't want to look
good when they take of their shirt? I DON'T want the skinny magazine
model look though.

I'm 5'10" 185 (mostly lean weight, but I could lose some love handles,
and I kind of have a large derriere, but I think that's just genes
though...).

I know I sound very vague, but I don't have _specific_ goals, maybe I
should?
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<< I don't know why you would train traps unless you are a specific
strength athlete, such as a thrower or strongman competitor. If you do
heavy
deadlifts or cleans,>>

Hmm...perhaps I can eliminate a trap specific exercise if I can find
exercises in which it is indirectly worked.

Do any shoulder or any back exercises work out the traps?
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<< Depends. If you are doing a lot of running with upperbody
weightlifting,
probably not. But its such a useful exercise, as it affects a *lot* of
muscles. Same with dead-lifts. >>

When I do deadlifts, I don't FEEL like they do anything, other than I
kind of have to concentrate on keeping balance and on form. (I do all
my reps one-two up, one-two down). Maybe I do them too light.

<< Try this workout sometime: set up two bars - one for squat/deadlift,
one
for benchpress - with about 30-40% of your max lifting weights for both

movements. Then:
set of 10 deadlifts/squats, followed *immediately* by
set of 10 benchpresses, followed by
one minute rest, then
repeat five or six times.
You may need a spotter on your last set of benchpresses. And you will
be
gasping for breath. >>

That's cool...but does it fit in with my goals?

<< One thing I've learned the hard way is that its very easy to ignore
core
back muscles. These are small muscles that run along the spine. While
we
are pushing around all these big weights with squats and presses and
such,
these little guys quietly do their work of supporting the back and
spine.
Well, quietly most of the time. >>

Isn't that the erector spinae(?)? Isn't that taken care of when doing
squats and/or deadlifts?

<< Some simple stretches (lower back and hamstring in particular), and
some weight-free
exercises (bridges, for example) is all it takes. >>

More and more according to the advice in this thread, it seems like
compound movements are the way to go. Question: Is there a difference
(in muscles worked) between a full military press* and a power clean?
I'm trying to get something that will hit my traps hard.

*Military Press in which at the end of the set, the barbell goes on the
floor. Of course you do it standing.
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"Google Beta User" <majiin99.TakeThisOut@cs.com> wrote in message
news:1112980130.618736.297970@z14g2000cwz.googlegroups.com...
>>> 6 - Is giving up squats harmful?
>>
>>Yes, why not decrease the volume and just work on getting them
> stronger
>
> Hmm, let me modify for squats:
>
>> So my new routine would be:
>> M - Chest (8 sets) Tue - Lat (8 sets)
>> Thu - Traps (3 sets) Fri - Bis (3 sets)
>> Delts (3 sets) Tris(3 sets)
>
> How about adding 3 sets each of squats and calves on the 6 set days?
>
> Remember, my goal is to be in and out of the gym. Idealy Go in at 8.30
> p.m, stretch until 8:45, lift, stretch at 9:15, and then be OFF of the
> gym floor by 9:30....

How about if you bench press then deadlift or squat 4 days per week,
each lift for 3 sets of 5 reps? That should do a lot of what you want
while taking very little time in the gym. You could even bench press
one day, deadlift or squat the next, 5 sets of 5 reps on a single
exercise for each workout. That would get you 2 bench sessions plus 2
dl or sq sessions (or one of each, dl and sq) per week Simple, short,
to the point.

-S-
http://www.kbnj.com
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I squatted this morning, three times in fact! I ate a lot of roughage
yesterday.
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Ok, a modified program to include deadlifts and squats:

DAY 1: 4 sets bench press, 4 sets cable crossover, abwork
DAY 2: Pullups (however many sets it takes to do 30), 4 sets
Deadlifts*, 3 set calves.
DAY 3: 4 sets Squat, 3 sets Biceps, abwork
DAY 4: 4 sets Standing Military Press, 3 sets triceps, 3 sets calves.

* Will it help to incorporate an extra 'barbell shrug' at the end of
each deadlift rep?

I think this workout hits the ENTIRE body. Short (no more than 11 sets
on any one day). A combination of compound movements and also isolation
exercises. Large muscle groups (Back, Chest, Quads) get hit once a
week. Small muscle groups get twice. Are erector spinae/lower back,
traps & hamstrings covered with this workout? Can calves be cut down to
once a week?
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If you want me to go on arguing, you'll have to pay for another
five minutes, "Google Beta User" <majiin99.RemoveThis@cs.com>!

> It's hard not to go over an hour when you take into account
> stretching. And unfortunately, sometimes there are too many
> people (yes, I go to Bally's).

Why don't you just 'fess up and admit you like looking at other men
in tight workout clothes. Hot, sweaty, muscular men.

--
Cheers,
--Jeff
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"Google Beta User" <majiin99.TakeThisOut@cs.com> wrote in message
news:1112976251.397798.200170@f14g2000cwb.googlegroups.com...
> Hi.
>
> I'm considering giving up lower body weight training. I just need to
> find a way to keep myself motivated...I defintely do not want to be in
> the gym for more than 75 minutes per session (including pre and post
> workout stretching) nor do I want to have to go the gym for anything
> more than four days a week.
>
> I'm hoping doing something like hills, can work out my calves and quads
> well enough.
>
> Goal: Maintain lean mass.
> Lifestyle: 23 male, 185, 5'10".
>
> So my new routine would be:
> M - Chest (8 sets) Tue - Lat (8 sets)
> Thu - Traps (3 sets) Fri - Bis (3 sets)
> Delts (3 sets) Tris(3 sets)
>
> I'll throw in abs and 30 minute running sessions randomly.
>
> Thots:
>
> 1 - Is hitting one muscle group once a week enough?
>
> 2 - Is running really bad for your knees? I am defintely NOT doing any
> step machine or treadmill. That drives me nuts, I've got to be on the
> road to do my running. Two of my friends have given up running and
> switched to biking and swimming, because they said they were worried
> about their knees. My argument is that they're probably using shitty
> running shoes. I think running shoes are one of the things where you
> actually get what you pay for. A $120 shoe IS worth it.
>
> 3 - Does anyone actually get the recommended 8 hours of sleep? I find
> it impossible to do so in the modern world, what with 8 hour work
> weeks? 5-6 hours seems much more realistic.
>
> 4 - Are abs 'special' muscles that can be trained at will, or should
> they be treated like any other body part and worked out in regular sets
> infrequently?
>
> 5 - Are hills, or speed training (i.e. intervals) anaerobic or aerobic?
>
> 6 - Is giving up squats harmful?

not weight training for lower body is going to affect lower body muscularity
and upper body as well, though there's no need for workouts longer than an
hour. My leg day is actually only 45 minutes, and it's enough. I do speed
training, specifically sprints. They are anaerobic and great for calves and
hams. They don't do much for my quads. Sprints up hills should be good for
glutes and quads, but I'd rather do squats. I do sleep the 8 hours a night,
but I don't watch much tv or party much anymore. If you are only working 8
hour days, I would think that possible, more and it gets harder. It isn't
always easy to do, but I manage most of the time. I hate jogging and I think
that's hard on my knees, though sprints aren't and I do jump rope in lousey
weather. I feel that hitting the big muscle groups once a week is enough
like back, chest etc, but I like to hit my arms once directly and once
indirectly. I don't know why you would train traps unless you are a specific
strength athlete, such as a thrower or strongman competitor. If you do heavy
deadlifts or cleans, you can save time. I work out 4 times a week in the wt.
room. about an hour. Oh, stretching before lifting is a waste of time and
can limit strength. Warming up is a waste too.
>
 >> Stay informed about: Running, Squats & Other Lifestyle Questions... 

On 2005-04-08, Google Beta User <majiin99.TakeThisOut@cs.com> wrote:
> Hi.
>
> I'm considering giving up lower body weight training. I just need to
> find a way to keep myself motivated...I defintely do not want to be in
> the gym for more than 75 minutes per session (including pre and post
> workout stretching) nor do I want to have to go the gym for anything
> more than four days a week.

Then it makes sense to cut back across the board.

Why all the excuses for not training legs properly ? If you want wimpy legs,
just do your beach muscles routine and be done for it.

> I'm hoping doing something like hills, can work out my calves and quads
> well enough.

Sure. This guy does "something like hills" (he's one of the top 10k guys in
the country).

http://www.mensracing.com/photos/usaxc03/usaxc541.jpg

> Goal: Maintain lean mass.
> Lifestyle: 23 male, 185, 5'10".
>
> So my new routine would be:
> M - Chest (8 sets) Tue - Lat (8 sets)
> Thu - Traps (3 sets) Fri - Bis (3 sets)
> Delts (3 sets) Tris(3 sets)
>
> I'll throw in abs and 30 minute running sessions randomly.
>
> Thots:
>
> 1 - Is hitting one muscle group once a week enough?

Enough for what ... presumably to maintain ? Probably comes reasonably close
(except lower body).

> 2 - Is running really bad for your knees?

The short answer is, "NO". This is a myth.

Slightly longer answer: you can get injuries from running like you can with any
other exercise. But recreational running does not cause irreversible cartilage
damage.

> I am defintely NOT doing any
> step machine or treadmill. That drives me nuts, I've got to be on the
> road to do my running. Two of my friends have given up running and
> switched to biking and swimming, because they said they were worried
> about their knees.

Leave the worrying to them -- they're obviously experts.

> My argument is that they're probably using shitty
> running shoes. I think running shoes are one of the things where you
> actually get what you pay for. A $120 shoe IS worth it.

Yes and no. Real running shoes start at about $90. You can get closer to $60-
at clearance prices.

But it's a fairly safe bet that if the MSRP for a running shoe (excluding
racing flats and spikes) is less than $85, then the shoe is garbage (and
probably not a running shoe)

Get your running shoes from a speciality retail outlet, or a specialty online
store like roadrunnersports.com. Better to go retail though (again, not
footlocker, but a place that specialises in running gear). The staff should be
able to watch you run. If you come across as a clueless newbie, the staff
should *ask* to watch you run, so they can help pick out a shoe for you.

> 3 - Does anyone actually get the recommended 8 hours of sleep? I find
> it impossible to do so in the modern world, what with 8 hour work
> weeks? 5-6 hours seems much more realistic.

Dunno.

> 4 - Are abs 'special' muscles that can be trained at will, or should
> they be treated like any other body part and worked out in regular sets
> infrequently?

Like any other body part. Except that most people don't care whether their
abs are well developed.

> 5 - Are hills, or speed training (i.e. intervals) anaerobic or aerobic?

Depends on what you mean by aerobic or anaerobic. And how you approach them
depends on your goals.

> 6 - Is giving up squats harmful?

Depends on what you mean by "harmful". If you build muscle mass by using
squats, you'll probably lose it if you stop doing squats and don't start doing
anything comparable. And no, running hills isn't comparable.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/
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On 2005-04-08, Kevin J. Coolidge <kcool.DeleteThis@epix.net> wrote:

> not weight training for lower body is going to affect lower body muscularity
> and upper body as well, though there's no need for workouts longer than an
> hour. My leg day is actually only 45 minutes, and it's enough. I do speed
> training, specifically sprints. They are anaerobic and great for calves and
> hams. They don't do much for my quads. Sprints up hills should be good for
> glutes and quads, but I'd rather do squats.

They might make those muscles feel sore, but they're not going to induce much
hypertrophy. There are a lot of guys who "sprint" uphill a hell of a lot faster
than you, and have thin legs.

> I do sleep the 8 hours a night,
> but I don't watch much tv or party much anymore. If you are only working 8
> hour days, I would think that possible, more and it gets harder. It isn't
> always easy to do, but I manage most of the time. I hate jogging and I think
> that's hard on my knees, though sprints aren't

Keep believing that if it makes you feel better, but it's not true. What you're
calling "sprinting" is more likely to cause injury than what you're calling
"jogging". The type of injury you'll get from this is *different*, but no less
of a concern.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/
 >> Stay informed about: Running, Squats & Other Lifestyle Questions... 

On 2005-04-08, Google Beta User <majiin99.RemoveThis@cs.com> wrote:

><< I hate jogging and I think that's hard on my knees, though sprints
> aren't >>
>
> Do sprints/hills burn fat calories like running even though it's
> anaerobic?

The "type" of calories they burn isn't important.

Depending on how you do them, they might burn a lot of calories, or they
might burn very few.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/
 >> Stay informed about: Running, Squats & Other Lifestyle Questions...