Any lifters/gym people here?

[JeST]

Der, your tip with the upside down pushup kicked my ASS! I saved it for last, mistake on my part, and was barely able to do 3 sets of 8. It's definitely going first next week.

[Dermeister3]

^ whats the reasoning for that? to stay healthy? lose weight? Get a better muscle building workout?

I dont do much aerobics/cardio. I dont use it anymore sadly. I used to play lacrosse, soccer, swim, and do track. I never really had to go to the gym to get cardio lol.

[dlmrun2002]

My workout usually consists of 15 minutes on the elliptical to get my heart rate up to around 130, work out 2-3 muscle groups, followed by a 20-30 minute jog, and finishing with a 5-10 minute sauna. I give about a day or 2 for the muscle to recoup. .

That aerobic base is pretty lame. You need to crank your heart rate up to 80% Vo2 max at least once a week. And do aerobic for at least 45 minutes. Your base is nothing with out that.
dlm

[JeST]

If your trying to get stronger, then save the cardio or elipitcal for after your workouts. Common theory used to be you "warmed up" before doing any lifting, however most people I talk to now consider that old school and that you'll get better gains by not doing it. Obviously everyone is different but I know I lift decently stronger when I do cardio at the end of my workouts. Not saying you don't warm your muscles up just don't go crazy onthe cardio before lifting.

The 10 minute elliptical workouts is more to get my heart rate up to around 130 before I start lifting. All around gets me into the right mindset, maybe its just me. The real cardio i save for the end.

Im a certified crossfit trainer and work part time at a strength and conditioning gym. my advice is stop reading muscle and fitness magazines and get as much information from the above websites as possible before you turn into a globo tool. As for doing "muscle groups" in the gym..its great youll get stronger and build show muscle but if your more intrigued about health and athletic performance then look up louie simons and pavel tsatsuline. These guys are real gym rats and you will learn a great deal from them too.

Will do. Love to learn. As for "show muscle" I'm a little vain and want that too ... ;)

[ck_taft325is]

Im a certified crossfit trainer and work part time at a strength and conditioning gym. my advice is stop reading muscle and fitness magazines and get as much information from the above websites as possible before you turn into a globo tool. As for doing "muscle groups" in the gym..its great youll get stronger and build show muscle but if your more intrigued about health and athletic performance then look up louie simons and pavel tsatsuline. These guys are real gym rats and you will learn a great deal from them too.

This. Those two guys still change my view on how to work out daily.

[Bryan///]

If he keeps it short it shouldn't matter too much. I warm up with a 5-10min jump rope session and then hit the heaviest compound movements first (ie: Deadlift, Squat, Or Bench). Do this so that you have maximum energy to put into these lifts since these hit the most and most important muscles. Then if I am up to it I Run for 30mins or w.e. I mostly run on my off days and average about 3-6 miles a week regardless.

^^this seems like a very smart globo gym work out routine. crossfit and strength and conditioning gyms are expensive

[Bryan///]

Crossfit and SealFit are great workout programs. Very challenging and work cardio and core strength, not to mention overall strength

Im a certified crossfit trainer and work part time at a strength and conditioning gym. my advice is stop reading muscle and fitness magazines and get as much information from the above websites as possible before you turn into a globo tool. As for doing "muscle groups" in the gym..its great youll get stronger and build show muscle but if your more intrigued about health and athletic performance then look up louie simons and pavel tsatsuline. These guys are real gym rats and you will learn a great deal from them too.

[RondoAcapriccio]

If your trying to get stronger, then save the cardio or elipitcal for after your workouts. Common theory used to be you "warmed up" before doing any lifting, however most people I talk to now consider that old school and that you'll get better gains by not doing it. Obviously everyone is different but I know I lift decently stronger when I do cardio at the end of my workouts. Not saying you don't warm your muscles up just don't go crazy onthe cardio before lifting.

If he keeps it short it shouldn't matter too much. I warm up with a 5-10min jump rope session and then hit the heaviest compound movements first (ie: Deadlift, Squat, Or Bench). Do this so that you have maximum energy to put into these lifts since these hit the most and most important muscles. Then if I am up to it I Run for 30mins or w.e. I mostly run on my off days and average about 3-6 miles a week regardless.

[samiam3356]

If your trying to get stronger, then save the cardio or elipitcal for after your workouts. Common theory used to be you "warmed up" before doing any lifting, however most people I talk to now consider that old school and that you'll get better gains by not doing it. Obviously everyone is different but I know I lift decently stronger when I do cardio at the end of my workouts. Not saying you don't warm your muscles up just don't go crazy onthe cardio before lifting.

[Jhonno]

Do you have a training buddy? Helps a lot imo..

[Thizzelle]

never said it burns more just said burns up alot. why would you not want to do it fast and shorter then? I hate the gym. I'm a person who would rather go for agility, quickness and strength. Function over looks. If my arm looked like a piece of spaghetti and could curl 100lbs I'd be happy.

[steinbachphoto]

NO need for endurance, I played football it's all about burst speed. And if I have to run from someone for whatever reason, I'll toast them and hide. If I can run 10 mph for a mile then I should be good, Also I hate cardio and using that much energy so fast burns up alot of cals. Plyometrics burn alot too, explostion baby. No need for me to run forever when I'm only 11% body fat, muscle is burning all day long. Studies have estimated that for each pound of muscle that you add to your body, you burn an additional 35 to 50, So I burn alot just sitting. 6'3" pushing 220lbs now.

You're fairly lean. But you are incorrect in that you burn more calories when running 1 mile fast. It doesn't matter if I jog a mile or sprint a mile, almost the same amount of calories are burned. You may burn a bit more sprinting as you have a tendency to push your body higher off the ground, but it's negligible at best. It's all about the total Work done, and once you run a mile, the same work has been done regardless of you did it slower and longer or faster and shorter.

[Thizzelle]

NO need for endurance, I played football it's all about burst speed. And if I have to run from someone for whatever reason, I'll toast them and hide. If I can run 10 mph for a mile then I should be good, Also I hate cardio and using that much energy so fast burns up alot of cals. Plyometrics burn alot too, explostion baby. No need for me to run forever when I'm only 11% body fat, muscle is burning all day long. Studies have estimated that for each pound of muscle that you add to your body, you burn an additional 35 to 50, So I burn alot just sitting. 6'3" pushing 220lbs now.

May I ask the reasoning for the mile sprint? That's hardly enough distance to see endurance gains or calorie reduction.

[lylefk]

Another vote for Crossfit...find a local affiliate, your eyes will be opened and your life changed. Did it for 2 years, it changed everything for me. If you are trying to lose weight and get in shape, it's right up your alley. I can't say enough good about it, it's a game changer. It will teach you those movements you saw on sealfit that were over your head, as well...

If you want to get strong, check out startingstrength.com. Rip preachs a linear strength progression doing basic movement: back squat, deadlift, presses, etc. He knows what he's talking about. I switched from Crossfit to this to get stronger and be able to do all the crossfit workouts as prescribed...and to put on weight.

Two completely different methods, for two different goals.

[Massimo]

Wide-grip pullups are great. Also, when you get good at them, weighted wide-grip pullups are awesome (slowly getting back to the level where I can do that).

Hehe yeh I can do a total of two lol. I am trying to get more strength in my pull downs before I go over to pull ups. I do have gym buddy who spots me.

most gyms have an assisted pull up, try that.

And you can try standing in front of the lat pull down machine. Keep your arms mostly straight out in front of you. Grab the lat bar, and bring it from about head height, keeping your arms straight the whole time, to below your waist.

hard to explain...you'll see some guys doing it at your gym . I really dont like it, b/c i dont weigh enough and i cant do enough weight to feel a workout, without floating...lol

I like this idea ill try it out.