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Crosstraining Running and Lifting

Does anyone have any tips for crosstraining running and lifting?

I’ve been lifting consistently for about a year now. I’ve switched programs twice but right now I’m on a 4-day push-pull-legs-arms split w/ LISS cardio on my 3 rest days.

I’d really like to step back into running, and potentially train for a half marathon. I’ve tried picking up running a few times (I come from a running family), but always end up with injuries and setbacks (little bit of pushing myself too hard, combined with genetically weak ankles).

I don’t think my current 4-day split is sustainable while also running enough to see noticeable improvement; since my current split is focused on hypertrophy, I’m usually *gassed* by the end of the week.

For context, I’m 6’2” and around 200lbs. I’m pretty comfortable where I am strength-wise so I’m not terribly concerned with gaining mass, which would be near impossible while running enough to train for a half effectively.

Does anyone else cross train this way and provide any tips on how I can stay around my current weight/muscle mass while also building running endurance? I’ve read about 2-3 full-body workouts/week being effective, but if anyone has any other ideas I’d love to hear them.

Thanks for reading!

Tl;dr want to mix in half marathon training to my current weightlifting split. Want to do so without opening myself up to injury or burnout.

Crosstraining Running and Lifting

Does anyone have any tips for crosstraining running and lifting?

I’ve been lifting consistently for about a year now. I’ve switched programs twice but right now I’m on a 4-day push-pull-legs-arms split w/ LISS cardio on my 3 rest days....

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Is tuna safe to eat 2-4 times a week for my fitness goals?

Hi,I’m 17 from Uk and workout often.I’m trying to keep building muscle and one of the best and favourite foods to do so that’s cheap is canned tuna. I was wondering,is 2-3 cans of tuna safe a week? I’ve recently found about mercury and some of the bad things it can do to your body so now I don’t know if I should stop or not?i usually have at least one small can of tuna a week,but often 2/3 cans either on a Sandwich or on top of pasta.

So yeah,is 2-4 small cans a week safe?

Is tuna safe to eat 2-4 times a week for my fitness goals?

Hi,I’m 17 from Uk and workout often.I’m trying to keep building muscle and one of the best and favourite foods to do so that’s cheap is canned tuna. I was wondering,is 2-3 cans of tuna safe a week? I’ve recently found about mercury and some of the bad things it can do to your body so now I don’t know if I should stop or not?i usually have at least one small can of tuna a week,but often 2/3 cans either on a Sandwich or on top of pasta.

So yeah,is 2-4 small cans a week safe?

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I've been running consistently for 8 months and my VO2Max has remained abysmal, ~21. What am I doing wrong? Why can't I get healthy?

8 months ago, I started running 3-4 times a week for about 30 minutes per session. Though I've improved the amount of time I can run for (from 30 seconds to 5+ minutes) my VO2Max has remain absolutely horrible. I measured it this morning via the Cooper test and was only able to cover 0.9miles in 12 minutes.

My heart rate is 180-200bpm throughout my 4.5mph jog. Maybe interestingly, my heart rate recovery is fairly decent, around 40bpm.

​

I'd REALLY like to have good cardiovascular fitness, that's why I started this journey last year. Why can't I improve my vo2max score??

​

EDIT/update: I think with the info I've gotten from this tread I'm going to create another appointment with a doctor, ask them to do a stress test and for a referral to a cardiologist.

While I wait for that appointment, I'm going to try to implement a polarized training where I'm spending 80% of my time at low intensity. (I've discovered that 2.8-3.2mph is 65-75%MHR for me, crazy-slow.) And I'm going to try to not just let my HR creep up so far when I "go hard" in the 90-95%MHR range. I think this just means slowing down for me, even though I'm already going what seems to be a slow rate for me. I think I need to slow down further. Even though 4mph might be considered a jog, it gets my heart rate into a hard-working range, so I'm not going to overthink wording right now.

That said, it's still concerning to me, as you've all pointed out, that my heartrate is pushing its peak at 4.5mph. I'm going to see another doctor and try to bring up stress tests.

​

If I find out anything interesting or what seems like it may be of use to others, I'll try to post an update at some point later on.

I've been running consistently for 8 months and my VO2Max has remained abysmal, ~21. What am I doing wrong? Why can't I get healthy?

8 months ago, I started running 3-4 times a week for about 30 minutes per session. Though I've improved the amount of time I can run for (from 30 seconds to 5+ minutes) my VO2Max has remain absolutely horrible. I measured it this morning via the Cooper test and was only able to cover 0.9miles in 12 minutes.

My heart rate is 180-200bpm throughout my 4.5mph jog. Maybe interestingly, my heart rate recovery is fairly decent, around 40bpm....

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Is it worth training past form failure by cheating a rep and focusing on the eccentric?

I usually do 6-12 reps until (or near) failure. On my final (3rd or 4th) set, I finish it with cheat reps like crazy and focus on the eccentric. Does this benefit muscle growth? The pump is insane and it feels good. Could this potentially harm muscle growth (obviously excluding the small risk of an injury)? You can achieve so much time under tension.

I'm a beginner so I don't have anything anecdotal to go off/ can't find specific info online. Any info appreciated, thanks!

Is it worth training past form failure by cheating a rep and focusing on the eccentric?

I usually do 6-12 reps until (or near) failure. On my final (3rd or 4th) set, I finish it with cheat reps like crazy and focus on the eccentric. Does this benefit muscle growth? The pump is insane and it feels good. Could this potentially harm muscle growth (obviously excluding the small risk of an injury)? You can achieve so much time under tension.

I'm a beginner so I don't have anything anecdotal to go off/ can't find specific info online. Any info appreciated, thanks!

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Do all exercises improve cardio the same amount of they're done under the same scenario?

Sorry what I mean by this is. When heart rate and time spent at the heart rate is equal do all exercises have equal effects on cardio and building aerobic bases etc of there different

For example

Say you jog for 40 minutes at 70 percent max hr

And you use a stationary bike for 40 minutes at 70 percent max hr

Do these have equal effects on improving cardio?

Do all exercises improve cardio the same amount of they're done under the same scenario?

Sorry what I mean by this is. When heart rate and time spent at the heart rate is equal do all exercises have equal effects on cardio and building aerobic bases etc of there different

For example...

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Orange Theory vs YMCA group classes

Hey all, I’m a big n00b to the workout world. I’ve been struggling with *major* motivational issues when it comes to actually getting myself to start working out, but its something that needs to happen. The main problem is that I feel like have no clue what I’m doing even after watching a million videos and researching over the years and hate walking into an open gym fending for myself while feeling like everyones watching me. It’d be awesome if I could afford a personal trainer, but I can’t. A place like Orange Theory or joining YMCA where I can join classes and work out in a group setting with an instructor sounds very appealing. Anyone have experience with both? Pro’s/cons/recs?

Thaaanks!

Orange Theory vs YMCA group classes

Hey all, I’m a big n00b to the workout world. I’ve been struggling with *major* motivational issues when it comes to actually getting myself to start working out, but its something that needs to happen. The main problem is that I feel like have no clue what I’m doing even after watching a million videos and researching over the years and hate walking into an open gym fending for myself while feeling like everyones watching me. It’d be awesome if I could afford a personal trainer, but I can’t. A place like Orange Theory or joining YMCA where I can join class...

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Forearm/Grip Strength as a Barrier I have recently gotten back in the gym after after not lifting for the past 6 months due to some changes going on. I am finally back at the point where I was prior to this break (which wasn’t great, but is still a start), however, I am running into an issue with progressing. I have been a swammer/am a swimmer, and, like the stereotype, have absolutely no forearm or grip strength. I did back/bi day today, and lifts that I definitely should be able to do failed only because I couldn’t hold the handle or dumbbell long enough to do all my reps. Is this just something I have to live with until my grip strength catches up, do I need to specifically grow this area, should I take the weight down where the grip is manageable even if I can push myself harder? Any advice or experience would be appreciated.
Forearm/Grip Strength as a Barrier I have recently gotten back in the gym after after not lifting for the past 6 months due to some changes going on. I am finally back at the point where I was prior to this break (which wasn’t great, but is still a start), however, I am running into an issue with progressing. I have been a swammer/am a swimmer, and, like the stereotype, have absolutely no forearm or grip strength. I did back/bi day today, and lifts that I definitely should be able to do failed only because I couldn’t hold the handle or dumbbell long enough to do all my reps. Is this jus...
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Front Squats - What are the cues for correct bar placement on shoulders? Hi, I'm trying to use front squats as a substitute exercise (home gym workouts) and I just can't seem to get the bar placement correct with the front rack grip. I've watched countless videos on it but for some reason, no matter what I do, the bar always feels as if it's on the verge of rolling forwards. I'm making a conscious effort to try to keep my elbows level but the setup just feels wrong before I even get to starting the reps. I don't have great wrist flexibility (or flexibility in general) either so I have tried using straps temporarily to at least attempt to get the bar sitting right, but even then I find myself supporting the bar far too much with my arms instead of my shoulders. Without straps the issue is very apparent as a LOT of pressure is put on my wrists due to my shoulders not providing adequate support. I'm of a slimmer build (if it makes any difference?!) and it's almost as if it feels impossible to bring my shoulders forwards enough to even get close to having a stable platform. I've also tried tilting my head back slightly and really forcing the bar as far as comfortable into my neck but no joy. Has anyone else experienced this and found a workaround?
Front Squats - What are the cues for correct bar placement on shoulders? Hi, I'm trying to use front squats as a substitute exercise (home gym workouts) and I just can't seem to get the bar placement correct with the front rack grip. I've watched countless videos on it but for some reason, no matter what I do, the bar always feels as if it's on the verge of rolling forwards. I'm making a conscious effort to try to keep my elbows level but the setup just feels wrong before I even get to starting the reps. I don't have great wrist flexibility (or flexibi...
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Exercise makes me want to cry… Quick background: (42years old). I am plus size, but was very fit a few years ago doing duathlons, triathlon, (was plus size then too). But in 2020 I went through breast cancer treatments. I’m fine now, but between that and some other major life events, I have let my health go. I got into the habit of napping a lot during chemo treatments and I can’t break the habit now. I feel tired all the time. (For the record I am in therapy and are on supportive meds). I know part of this is that the napping ruins my ability to sleep at night and it’s just a vicious cycle. I know exercising will give me more energy. But every time I’ve tried to get back to it, I get this deep sadness and I just want to go to bed and cry. I’m just confused and am wondering if anyone else has gone through something similar. I want to be active again, but even baby steps seem too hard.
Exercise makes me want to cry… Quick background: (42years old). I am plus size, but was very fit a few years ago doing duathlons, triathlon, (was plus size then too). But in 2020 I went through breast cancer treatments. I’m fine now, but between that and some other major life events, I have let my health go. I got into the habit of napping a lot during chemo treatments and I can’t break the habit now. I feel tired all the time. (For the record I am in therapy and are on supportive meds). I know part of this is that the napping ruins my ability to sleep at night and it’s just a vicious c...
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SO and I have different goals. How do I manage meals at home/grocery shopping/cooking/etc? Hi! My SO and I will be moving in together very soon. This means eating the same meals (in a way) and cooking together, etc. however, this is causing some concern for me. I was previously very overweight and lost 50 pounds between 2019-2020. Since then, I’ve been maintaining my weight by practicing healthier eating habits (eating when I’m hungry, listening to my body, generally smaller portions, lighter calorie alternatives to things like sauces, drinks, etc). I go to the gym, exercise and do all of these things to manage my weight and keep it at a healthy level, which helps me feel my best. My SO, however, is in a very different situation. They go to the gym in order to get bigger, build up muscle, and gain weight. They’ve dealt with low weight for a lot of their life and began their fitness journey to help work on that. As a result, they often find themselves looking to eat more food and consume higher calorie meals (full/higher calorie options, supplements, extra meals, etc) to match their needs. When we move in together, how can we ensure we are still both eating meals that help us reach our goals? Should I focus on smaller portions and they focus on larger portions of the same meal? Should we focus on having slightly different foods made from many of the same ingredients? What are other options for helping us both meet our wellness goals while eating and living together? Anyone who can share experience with this situation or advice on how to navigate it, I would be so thankful!! TIA! :)
SO and I have different goals. How do I manage meals at home/grocery shopping/cooking/etc? Hi! My SO and I will be moving in together very soon. This means eating the same meals (in a way) and cooking together, etc. however, this is causing some concern for me. I was previously very overweight and lost 50 pounds between 2019-2020. Since then, I’ve been maintaining my weight by practicing healthier eating habits (eating when I’m hungry, listening to my body, generally smaller portions, lighter calorie alternatives to things like sauces, drinks, etc). I go to the gym, exercise and do all o...
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Does elevated heart rate automatically mean you’re burning more calories? So I take antipsychotics for my bipolar disorder. It’s well known that they cause weight gain. It was effortless to be skinny before taking these. Last week I went off my antipsychotics and my Fitbit, with roughly the same amount of steps as when I was taking them, had me burning on average 500-1000 calories more a day. So it’s obvious the antipsychotic lowers my heart rate. My question is, how accurate is this? Like, I know the calorie trackers are not super accurate for tracking calories, in that you can’t really trust that you’re burning as much as it says. But if you’re not doing physical activity but in one instance your heart rate isn’t elevated and in another instance your heart rate is elevated, are you actually burning more calories? I’ve been trying to google this and find some sort of source to back up either side of this and not really finding anything. I would think if my heart rate is elevated then obviously I’m burning more calories but is it this substantial of a difference? It would really make sense why it’s been so hard for me to lose weight even when I count calories or carbs, and why my weight drastically shot up after taking these.
Does elevated heart rate automatically mean you’re burning more calories? So I take antipsychotics for my bipolar disorder. It’s well known that they cause weight gain. It was effortless to be skinny before taking these. Last week I went off my antipsychotics and my Fitbit, with roughly the same amount of steps as when I was taking them, had me burning on average 500-1000 calories more a day. So it’s obvious the antipsychotic lowers my heart rate. My question is, how accurate is this? Like, I know the calorie trackers are not super accurate for tracking calories, in that you can’t really tr...
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Remaining disciplined when you reach comfort In September 2022 I was 280 lbs and had a horrible diet and lifestyle but I had these 2 friends who were continuously asking me to come to the gym with them. After a few weeks, I decided that I might aswell and just went. From then to the start of this year, I’ve been counting calories, going to the gym 5 days a week and running 6 days a week. I’m now around 220lbs and I’m constantly getting people tell me that I’ve done so well and they can’t believe how much weight I’ve lost and when one person asked me how much more I want to lose and I told them at least another 20 lbs, they said I didn’t have that on my body to lose. Now, my problem is that even though, I still look at myself and know how far I am from where I want to be, I’m becoming less and less disciplined with my diet and my exercise and it might be due to these comments. Kind of like the famous Marvin Hagler quote “it’s hard to wake up when you’re sleeping in silk sheets”. Again, I’m fully aware that I don’t even look good but idk, being disciplined or motivated had never been hard for me until these past few weeks. That’s the back story but the question is - how do you guys keep disciplined when I’m sure some of you are in great shape? Thanks
Remaining disciplined when you reach comfort In September 2022 I was 280 lbs and had a horrible diet and lifestyle but I had these 2 friends who were continuously asking me to come to the gym with them. After a few weeks, I decided that I might aswell and just went. From then to the start of this year, I’ve been counting calories, going to the gym 5 days a week and running 6 days a week. I’m now around 220lbs and I’m constantly getting people tell me that I’ve done so well and they can’t believe how much weight I’ve lost and when one person asked me how much more I want to lose and I told t...
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22M Natural Progress photos over 2 years **Before:** age 20, 5' 11'', 217 pounds **After:** age 22, 5' 11'', 174 pounds **Timeframe:** 2 years **Before picture:** Before picture https://imgur.com/a/F4CPaqx **After Picture:** After picture https://imgur.com/a/NHPLkqi **Diet** My diet wasn’t anything I tracked, I had irritable bowl syndrome and one of the alternative methods of treatment I attempted on my own that I found to work wonders for me in multiple levels of this was intermittent fasting. My fasting schedule aloud me to eat 5 hours out of the day. I would front load with a dynamotized protein with extended release at the beginning of my window and at the end of my window which totaled to 120 grams of protein. I cut pop completely from consumption. I do a gallon of water At least a day. I attempt to eat every hour for the 4 hour window period I have and the results with my overall body composition as well as my IBS really did wonders. Oddly enough I did not really “track” my diet but stuck very strict to the fasting window. Example day-to-day meals: Fast: 20 hours- - only water Eat: 4 hours- - 60 g protien shake - 2 packs of tuna/ canned chicken - chicken breast/steak/fish - broccoli/ asparagus/ salad - 2x peanut butter sandwhich - rice - 60 g protien shake **Training:** I go to the gym 6 days a weeks with my splits being as follows: Monday: **heavy** hamstrings and biceps and abs - 5x5 squat - 5x10 hamstring curls - 4x10 Goodmornings - 4x6 each leg split squat - 4x8,7,6,8 db curl - 4x8 preacher curl -4x8 concentration curl - ab circuit- 4x12-15 ab rolls, weighted ab crunches, leg raises, 25lb Russian twist Tuesday: **heavy** quads and triceps and chest - 5x6 sumo- heal raised squat - 3x single leg 21s quad raises - 4x 12-15 goblet squat - 4x6 barbell step ups - 4x10 single arm cable push down - 4x10 tricep kick backs - 4x12 weighted dips - 4x5 eccentric focus rope push downs - 5x 10, 8, 6, 4, 8 bench - 4x8-10 single arm cable cross - 4x slow reps till failure chest press - 3x weighted push ups failure Wednesday: back, shoulders, forearms, abs - 4x10 barbell row - 4x10 lat pull down - 4x12 single arm seated row - 4x6 db pullover - 4x10 incline Bench laying db overhead raise - 4x10 high pulls - 4x8 face pulls - 4x repeat ab from Monday - 4x15 dumbbell twist - 4x15 db wrist curls Thursday: **high reps** hamstrings, biceps - 5x12 squat - 5x15 hamstring curls - 4x15 Goodmornings - 4x12 each leg split squat - 4x8,7,6,8 db curl - 4x12 preacher curl - 4x12 concentration curl Friday: **high reps** quads, triceps, chest, abs - 5x12 sumo- heal raised squat - 3x single leg 21s quad raises - 4x 12-15 goblet squat - 4x15 barbell step ups - 4x10 single arm cable push down - 4x10 tricep kick backs - 4x12 weighted dips - 4x5 eccentric focus rope push downs - 5x 10, 8, 6, 4, 8 bench - 4x8-10 single arm cable cross - 4x slow reps till failure chest press - 3x weighted push ups failure - 3x same abs as monday Saturday: back, shoulders, forearms - 4x10 barbell row - 4x10 lat pull down - 4x12 single arm seated row - 4x6 db pullover - 4x10 incline Bench laying db overhead raise - 4x10 high pulls - 4x8 face pulls - 4x15 dumbbell twist - 4x15 db wrist curls I can say I have noticed a difference in the size of certain muscle groups and I am open to critique and criticism (I welcome it as I’m trying to truly take this to the next level). Things I have noticed more so than size is strength in my lower half but size really hasn’t followed. This could potentially be in part because of the fasting but I am not positive. My goals moving forward: - put on more muscle and size in my quads and hamstrings - find a bit of an alternative diet that allows me to grow a bit as I feel I’m limiting myself size wise with the fasting but am not sure if that is the reason - never go back to the point of walking up the stairs has me breathing heavy for awhile lol
22M Natural Progress photos over 2 years **Before:** age 20, 5' 11'', 217 pounds **After:** age 22, 5' 11'', 174 pounds **Timeframe:** 2 years **Before picture:** Before picture https://imgur.com/a/F4CPaqx **After Picture:** After picture https://imgur.com/a/NHPLkqi **Diet** My diet wasn’t anything I tracked, I had irritable bowl syndrome and one of the alternati...
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is HIT legit? I've recently come across Drew Baye and Jay Vincent in Youtube. They claim: - You don't have to lift heavy or lift fast to recruit fast twitch muscle fibers. Fast twitch muscles are solely recruited by intense effort when the muscle comes close to failure. Therefore you don't need to lift fast on concentric part of the exercise. ​ -All you need is EXACTLY 1 SET AND EXACTLY 1 EXERCISE PER WEEK FOR EACH MUSCLE GROUP. That set is different than traditional sets though. They are 4-6 second concentric, 4-6 second eccentric to failure. 20-30 mins of hell. ​ -Going to failure in this fashion is extremely hard, beginners usually begin with drop sets because they can't really push it there. This one brutal set is not just all you need, but also all you can tolerate. Once you finish this brutal set you should not be able to rest and do a second set. That one brutal set is going to create all the damage and procedures we need for signaling muscle growth. ​ -Having 2 times in a week(upper and lower) in this fashion is going to have AT MINIMUM THE SAME(IF NOT BETTER) results than 3x-5x a week. ​ -Doing 3+ sets are completely unneccesary. Its a lie told by Reg Park and Arnold. Back in 1940-50s, people were doing 1 set per exercise. Reg Park wanted attention so he said doing more sets will stimulate better growth and then Arnold took it to a even more extreme levels and people followed Arnold (I don't remember the complete history, it roughly starts like that). ​ -Full ROM is not necessary AT ALL. You can get the same results by just isometric contractions. However, doing full ROM will have neural adaptations and its more fun to do. ​ There are many other claims, such as you don't need to train a sport-specific movement with resistance, all resistance training you need is performing basic muscle functions with resistance, then you learn the sport-specific movement without any resistance as a skill. All the strength you gain from lifting weights with basic exercises is going to be transferred as you learn the skill. ​ ​ However, only 1 set/muscle to failure, 2x times a week is the biggest claim. It got me real confused here. Is this a legit approach? If its so, why not everyone is doing it lol?
is HIT legit? I've recently come across Drew Baye and Jay Vincent in Youtube. They claim: - You don't have to lift heavy or lift fast to recruit fast twitch muscle fibers. Fast twitch muscles are solely recruited by intense effort when the muscle comes close to failure. Therefore you don't need to lift fast on concentric part of the exercise. ​ -All you need is EXACTLY 1 SET AND EXACTLY 1 EXERCISE PER WEEK FOR EACH MUSCLE GROUP. That set is different than traditional sets though. They are 4-6 second concentric, 4-6 second eccentric to failure. 20-30 min...
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Should I go heavier weight with less reps on squat or lighter weight with higher reps? For more explosiveness when pitching off the mound in baseball I lift for baseball and pitching and Currently when I squat I stick around sets of 3-5 with as heavy as I can get for those sets however I was wondering if I should be doing more sets of higher reps with lighter weight. Would that be more beneficial to getting more velo of the mound or should I keep sticking to strength and stay with the heavy weight for more sets. My current squat max is around 385 and my 5 rep is 310-315 and 3 rep is 335-345.
Should I go heavier weight with less reps on squat or lighter weight with higher reps? For more explosiveness when pitching off the mound in baseball I lift for baseball and pitching and Currently when I squat I stick around sets of 3-5 with as heavy as I can get for those sets however I was wondering if I should be doing more sets of higher reps with lighter weight. Would that be more beneficial to getting more velo of the mound or should I keep sticking to strength and stay with the heavy weight for more sets. My current squat max is around 385 and my 5 rep is 310-315 and 3 rep is 335-3...
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18M Natural Transformation **Before:** age 18, 5' 11'', 135 pounds **After:** age 18, 5' 11'', 145 pounds **Timeframe:** 6 months **Progress Pic (front):** **https://imgur.com/UVh4mwc** https://imgur.com/UVh4mwc **Progress Pic (arms):** **https://imgur.com/2Mq8Qqb** https://imgur.com/2Mq8Qqb **Diet:** *Breakfast:* * Oatmeal with ground up walnuts and * 1 glass of apple juice *Lunch:* * pasta, either with chicken or grated cheese * salad * 2 glasses of soy milk *Dinner:* * Various options: chicken/fish/lentils/beans/stir-fry with paneer * Always with Rice and sometimes an extra naan *Snacks:* * Yogurt with fruit I try to aim for 2500 - 3000 cal everyday (or at least enough that fills me up and ensures I am not overeating) with 100g of protein. I am not taking creatine or steroids. **Training:** Since I go to the gym 4 days per week, I follow an upper-lower split. For all my exercises, I perform 3-5 sets and aim for the 5-12 rep range *Upper:* * Barbell bench (started with a max of 85 pounds, it is now 170 pounds) * Incline DB bench (started with 10 pounds 3 x 10, it is now 40 pounds 3 x 10) * DB shoulder press (started with 15 pounds 3 x 10, it is now 40 pounds 3 x 10) * Lateral raises (just incorporated these into my routine and don't have a before/after) * Tricep cable pushdowns (started with 15 pounds 3 x 10, it is now 35 pounds 3 x 10) * Overhead tricep cable extensions (started with 10 pounds 3 x 10, it is now 30 pounds 3 x 10) * Pull ups (couldn't do 1 when first starting, now can do 10 unassisted) * Hammer curls (started with 15 pounds 3 x 5, it is now 30 pounds 3 x 10) * Barbell bicep curls (just incorporated these into my routine and don't have a before/after) With my upper body, I ensure I'm hitting every muscle group, however given the large number of exercises I sometimes need to cut out 1-2 exercises when I am short on time (e.g. alternating between DB shoulder press and incline, cable pushdowns and cable extensions) *Lower:* * Barbell Squats (started with DB squats 20 pounds 3 x 10. My max barbell squat is now 195 pounds) * Leg extensions (started with 50 pounds 3 x10. It is now 130 pounds 3 x 10) * Leg press *(*started with no plates 3 x 10. It is now 370 pounds 3 x 8) * Seated leg curl (started with 30 pounds 3 x 10. It is now 120 pounds 3 x 10) * Standing leg curl (started with 10 pounds 3 x 10. It is now 50 pounds 3 x 8) * Calf raises (Can't remember my before/after) These exercises sufficiently target my quads and hamstrings. **Next steps** * My goal is to bench and squat 225 by the spring. * My lower body is weaker than my upper body, so I will continue to work hard with my legs.
18M Natural Transformation **Before:** age 18, 5' 11'', 135 pounds **After:** age 18, 5' 11'', 145 pounds **Timeframe:** 6 months **Progress Pic (front):** **https://imgur.com/UVh4mwc** https://imgur.com/UVh4mwc **Progress Pic (arms):** **https://imgur.com/2Mq8Qqb**...
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Cardio with mouth closed vs. Normal Breathing? Really curious about this. When I use to train(boxing), it was suggested to run with your mouth piece. I assume this is because when you're gasping for air, you'll have to get use to the feeling of a mouth piece being in the way. Either way, what do you all think about that? are there any benefits?
Cardio with mouth closed vs. Normal Breathing? Really curious about this. When I use to train(boxing), it was suggested to run with your mouth piece. I assume this is because when you're gasping for air, you'll have to get use to the feeling of a mouth piece being in the way. Either way, what do you all think about that? are there any benefits?
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Is cardio holding me back? (high compounds) Hi just for reference, 39 male, 6'5, 198 pounds (15-16% BF) Just started lifting again now that my kids are old enough let me sleep enough! lol I've never been really fit in my life, when I first lifted weight at 18yo, I was 6'5 155pounds, and could barely bench the empty bar. I'm not a sport guy at all and usually not very active. I'm trying to change this up since roughly last august, my lift are increasing slowly, it's going slow but I'm getting better for sure. Now when it comes to high compounds particularly deadlifts and squats.. not only am I extremly weak, but my cardio is definitly lacking. For exemple squats, couple months ago I could barely perform proper body weight sqauats, I have slowly progressed and for now I stick to goblet squats. These days I roughly go with a 50pound dumbell, and let's say I start my set with 100BPM heart (from my galaxy watch 5), after 5-6 reps I'm already struggling, but I don't feel like it's lactic acid holding me back... I'm just totally out of breath, I'll finish a 9-10 reps set and my HR is already 165-170 BPM.. like holy hell ? I know high compounds use a lot of muscle groups but damn! I've been adding more and more cardio the last month, eliptical, swimming, walking (much more than I've ever done in my life) and so far I see zero improvement. ​ Anyway just wanted to see if anyone could chime in on some tips?
Is cardio holding me back? (high compounds) Hi just for reference, 39 male, 6'5, 198 pounds (15-16% BF) Just started lifting again now that my kids are old enough let me sleep enough! lol I've never been really fit in my life, when I first lifted weight at 18yo, I was 6'5 155pounds, and could barely bench the empty bar. I'm not a sport guy at all and usually not very active. I'm trying to change this up since roughly last august, my lift are increasing slowly, it's going slow but I'm getting better for sure. Now when it comes to hig...
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StairMaster vs stepmill For the purposes of this post, I’ll use “stepmill” to refer to the rotating escalator style machine that you see in most gyms now, and “stairmaster” to refer to the old school, ‘stepper’ style machine (like a StairMaster 4000PT, for example). Has there been any research on the differences in results from these two styles of machines, assuming that time and perceived effort is equivalent? What about research on muscles worked by each machine? Do you prefer one over the other? Why? I tried to find information using google but the stepmill style machine has become so ubiquitous that any relevant terms (stairstepper, stairmaster, stair climber, etc) tend to all be used to refer to the stepmill
StairMaster vs stepmill For the purposes of this post, I’ll use “stepmill” to refer to the rotating escalator style machine that you see in most gyms now, and “stairmaster” to refer to the old school, ‘stepper’ style machine (like a StairMaster 4000PT, for example). Has there been any research on the differences in results from these two styles of machines, assuming that time and perceived effort is equivalent? What about research on muscles worked by each machine? Do you prefer one over the other? Why? I tried to find information using google but the stepmill style machine has bec...
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Why mix 5x5 and 3x12 sets? Some programs like the PPL one in the sidebar have a mix of these two approaches for the same exercise. In this case, bench press. What is the advantage of doing both approaches week by week? If you were just looking to get bugger and stronger, would it not be better to just do 5x5?
Why mix 5x5 and 3x12 sets? Some programs like the PPL one in the sidebar have a mix of these two approaches for the same exercise. In this case, bench press. What is the advantage of doing both approaches week by week? If you were just looking to get bugger and stronger, would it not be better to just do 5x5?