Running, Squats & Other Lifestyle Questions...

Google Beta User <wanyikuli.TakeThisOut@gmail.com> wrote:
> << 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.

Damn right. If you don't seem them regularly and if you're saying you don't
feel as if they do anything, then you surely haven't learned to deadlift.
Study form first. The practice it with light weights. Then starting
increasing the weight to make them challenging. You'll soon change your
toon.

>
> << 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:
> 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?

No. Also, do deads first. I still think you're better off, given your
stated goals, of doing 3x or even 2x per week full-body workouts. You're
pressed for time yet you want to go to the gym 4 days per weeks? Do you
count the prep & travel time to your gym? You can do a full-body routine
inside an hour.

>
> 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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"Donovan Rebbechi" <abuse DeleteThis @aol.com> wrote in message
news:slrnd5em5l.fr.abuse@panix2.panix.com...
> On 2005-04-09, Steve Freides <steve DeleteThis @fridayscomputer.com> wrote:
>
>> Cool, thanks for the tips. I'd stocked up on shoes and haven't been
>> running much so I haven't bought lately but I'm on my last pair now.
>> I've been in RC240's, which I don't think they make any longer. The
>> RX230 is pretty cheap, too; actually, they both are. My guess is
>> that
>> the sizing runs the same
>
> Generally, spikes tend to run on wacko sizing, and these are on a
> spike last,
> which is why I wouldn't count on them running the same. Recommend
> checking
> letsrun or similar for comments.

Donovan, I ordered some RX230's to try from Eastbay over the weekend.
I'm looking forward to trying them out as soon as they get here. The
price was great, $30/pair - if I could have worn the normal width, they
were only $15/pair, not much more than what a pair of plastic sandals
can cost these days.

Know anything about the Nike "free" shoes? They look interesting, too,
although no widths so I don't know if I can use them.

-S-
http://www.kbnj.com


> Cheers,
> --
> Donovan Rebbechi
> http://pegasus.rutgers.edu/~elflord/
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Comments below:

<< > 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?

No. Also, do deads first. I still think you're better off, given your
stated goals, of doing 3x or even 2x per week full-body workouts.
You're
pressed for time yet you want to go to the gym 4 days per weeks? Do
you
count the prep & travel time to your gym? You can do a full-body
routine
inside an hour. >>

Well, my workout is done with the view of not having to do more than
five exercises per session (including abs). I figure if you have to do
that you're energy is going to be drained. Also, I'll try and do some
of those 6 am workouts occasionally.

You say you can spend an hour or less on full body workouts twice a
week. And still get gains? What do you think of this one:

Day 1: Deadlift*, Pullups, Rows, Abs.
Day 2: Bench, Cable Crossover, Biceps, Calves.
Day 3: Squats, Standing Military Press, Dips (for tris not chest), Abs.

*Stiff-Leg or Straight-Leg? I hear one does hamstring and the other
back.
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Oh, and one more thing, even though I'm not a newbie, and I've been
lifting for five years, this thread's turning out to be very
informative. I appreciate all the input.
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"Google Beta User" <majiin99.DeleteThis@cs.com> wrote in message
news:1112982232.370905.152770@f14g2000cwb.googlegroups.com...
> <<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?

yes you should. They could be simple. Maybe strength for 6-8 weeks, then
size. Abbreviated routines are more exercises, less sets per workout, more
frequent. End result is you do about the same amount of work sets as a 4
way split routine when you look at the volume over the course of a week.
 >> Stay informed about: Running, Squats & Other Lifestyle Questions... 

On 2005-04-11, Google Beta User <majiin99 RemoveThis @cs.com> wrote:

> Well, my workout is done with the view of not having to do more than
> five exercises per session (including abs). I figure if you have to do
> that you're energy is going to be drained.

That's not true -- the number of exercises is not the only variable that
determines whether or not you get tired.

> Also, I'll try and do some
> of those 6 am workouts occasionally.
>
> You say you can spend an hour or less on full body workouts twice a
> week. And still get gains? What do you think of this one:
>
> Day 1: Deadlift*, Pullups, Rows, Abs.

That's not a full body workout. It's a "back day".

Do some bench presses or incline bench presses here, and do either the
pullups or rows on day 2.

> Day 2: Bench, Cable Crossover, Biceps, Calves.

That's not "full body" either. It's "chest, biceps and calves". Get rid of
the cable crossovers.

> Day 3: Squats, Standing Military Press, Dips (for tris not chest), Abs.

That's a "legs, shoulders and triceps" day. Not full body.

Your above routine still very much looks like a split routine where you beat
up a particular body part several times over, not a routine where you work
your whole body.

Try something more like this (just brainstorming, but this is a move towards
something that's more like a full body program and less like a 3 day split):
1: Deadlift, pullups, bench press, abs
2: Rows, side raises, dips, curls, calves. This is 5 exercises, but these are
less exhausting than your day 1 or day 3 exercises. Superset the dips and
durls to save time.
3: Squats, incline bench press, military press, bent over dumbell rows.

> *Stiff-Leg or Straight-Leg? I hear one does hamstring and the other
> back.

Don't lock your legs. Either regular bent leg, or keep your legs slightly bent,
and move your butt back with each rep (moving your butt back emphasises
hamstrings)

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/
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Donovan Rebbechi wrote:
> On 2005-04-11, Google Beta User <majiin99 RemoveThis @cs.com> wrote:
>
>
>>Well, my workout is done with the view of not having to do more than
>>five exercises per session (including abs). I figure if you have to do
>>that you're energy is going to be drained.
>
>
> That's not true -- the number of exercises is not the only variable that
> determines whether or not you get tired.
>
>
>>Also, I'll try and do some
>>of those 6 am workouts occasionally.
>>
>>You say you can spend an hour or less on full body workouts twice a
>>week. And still get gains? What do you think of this one:
>>
>>Day 1: Deadlift*, Pullups, Rows, Abs.
>
>
> That's not a full body workout. It's a "back day".
>
> Do some bench presses or incline bench presses here, and do either the
> pullups or rows on day 2.
>
>
>>Day 2: Bench, Cable Crossover, Biceps, Calves.
>
>
> That's not "full body" either. It's "chest, biceps and calves". Get rid of
> the cable crossovers.
>
>
>>Day 3: Squats, Standing Military Press, Dips (for tris not chest), Abs.
>
>
> That's a "legs, shoulders and triceps" day. Not full body.
>
> Your above routine still very much looks like a split routine where you beat
> up a particular body part several times over, not a routine where you work
> your whole body.
>
> Try something more like this (just brainstorming, but this is a move towards
> something that's more like a full body program and less like a 3 day split):
> 1: Deadlift, pullups, bench press, abs
> 2: Rows, side raises, dips, curls, calves. This is 5 exercises, but these are
> less exhausting than your day 1 or day 3 exercises. Superset the dips and
> durls to save time.
> 3: Squats, incline bench press, military press, bent over dumbell rows.

I like that...

>
>
>>*Stiff-Leg or Straight-Leg? I hear one does hamstring and the other
>>back.
>
>
> Don't lock your legs. Either regular bent leg, or keep your legs slightly bent,
> and move your butt back with each rep (moving your butt back emphasises
> hamstrings)

Right.
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On 2005-04-11, Steve Freides <steve.DeleteThis@fridayscomputer.com> wrote:

> Know anything about the Nike "free" shoes? They look interesting, too,
> although no widths so I don't know if I can use them.

I know some people who've tried them. Mixed reviews -- the shoe is designed
to be very unstable. Some prefer to just use a very light flat. Despite common
claims, the heel on them is not high -- they have lower heel lift than most
flats. Not terribly durable, and you can't use them on dirt (rocks get stuck in
the flex grooves all the time). I was moderately curious, but to date I'm
sticking to flats.

I have tried the Streak XC (very light road flat -- my current favourite) and
the waffle racer (good shoe but for you the wide fit NB you ordered is better)

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/
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"Donovan Rebbechi" <abuse.DeleteThis@aol.com> wrote in message
news:slrnd5lcob.143.abuse@panix2.panix.com...
> On 2005-04-11, Steve Freides <steve.DeleteThis@fridayscomputer.com> wrote:
>
>> Know anything about the Nike "free" shoes? They look interesting,
>> too,
>> although no widths so I don't know if I can use them.
>
> I know some people who've tried them. Mixed reviews -- the shoe is
> designed
> to be very unstable. Some prefer to just use a very light flat.
> Despite common
> claims, the heel on them is not high -- they have lower heel lift than
> most
> flats. Not terribly durable, and you can't use them on dirt (rocks get
> stuck in
> the flex grooves all the time). I was moderately curious, but to date
> I'm
> sticking to flats.
>
> I have tried the Streak XC (very light road flat -- my current
> favourite) and
> the waffle racer (good shoe but for you the wide fit NB you ordered is
> better)

I called Nike - no widths in the "free" series so likely not something
I'll ever get to try. (Actually, I tried their live chat feature on
their web site, which didn't do anything for five minutes during hours
they were open, so then I called.)

Thanks for the info.

BTW, just saw the entry form for the Ridgewood Run at the Y over the
weekend. My oldest still forbids me to run it ("Dad, I just want to run
with my friends." "David, I don't have to be anywhere near you - there
are a lot of people." "Could you just run something else?" "OK.") so
I'll likely bike-pace the wheelchair racers in the 10k again then do the
fun run with my 8-year-old afterwards. Hope we see you there.

-S-
http://www.kbnj.com

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

On 2005-04-11, Steve Freides <steve.DeleteThis@fridayscomputer.com> wrote:

> BTW, just saw the entry form for the Ridgewood Run at the Y over the
> weekend. My oldest still forbids me to run it ("Dad, I just want to run
> with my friends." "David, I don't have to be anywhere near you - there

Got it marked on my calendar.

I'll be there, though havne't settled on 5k vs 10k yet.

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