or Connect
Styleforum › Forums › Culture › Health & Body › Odoreater's New No-nonsense Workout
New Posts  All Forums:Forum Nav:

Odoreater's New No-nonsense Workout - Page 2

post #16 of 27
Thread Starter 
Quote:
Originally Posted by Saucemaster
Gaining muscle ups your metabolism, increasing your daily energy needs, which means that you can drop fat faster once you start cutting those calories. However, to gain muscle, you need to have a surplus of calories in your diet--which means, despite your best efforts, you're basically going to end up gaining both muscle and fat, though if you eat right and train well, it will be more of the former than the latter. The only way you're really going to lose fat is to cut calories, and that's when the extra muscle will make a difference. Generally speaking, though, serious muscle gain and significant fat loss are almost mutually exclusive.

Word.
post #17 of 27
The actual increase in muscle doesn't really effect metabolism that greatly (the increase is about 6 calories/lbs), it's the building it and working to keep it that burns calories effectively.
post #18 of 27
odoreater, that's a great workout.

make sure you're lifting heavy--at least 80% of your max, or you won't get the strength gains you are looking for.

you picked the optimum number of sets and reps for strength gain without adding bulk.

also, your selection of exercises is perfect.

this is very similar to the strength program i am currently doing.
post #19 of 27
I have an almost identical workout as well. A few things I do differently: I do one-leg squats (when I can) & deadlifts while holding dumbbells. I do this because my training is based around kickboxing, which focuses on burst movements. Therefore, its important for me to train my body to do those fast burst movements. If I do it holding two dumbbells on one-leg, I can do little burst pushes during the deadlifts & squats. Obviously, one-leg squats are really tough, so it's mostly deadlifts that I do one-leg. Also, to help train my back and shoulder muscles for uppercuts, when I do military press, I do a shoulder twist on the inside. Again, to get the muscles used to doing fast, burst motions. The only thing I can add is that you really should do at least 2-3 minutes on an exercise bike or jogging to get warmed up, do a little static stretching, then add static stretching to the end of the workout. Flexibility is so important, and I think a lot of dudes who focus on strength start to lose their flexibility. Even worse is static stretching BEFORE you exercise. Completely useless. Even harmful.
post #20 of 27
Quote:
Originally Posted by GQgeek
It's not necessarily conflicting advice. Different people have different goals and you have to be aware of that when you're reading about work-outs. For instance, OE's workout isn't really optimal for someone trying to gain size. For size gains the optimal amount of reps for a given weight is 8-10, more than that and you're training more for endurance. 4-6 will make you stronger without as much gain in muscle size.

Most people would agree however that there's not much point for most of the population to work-out any particular muscle group more than once a week, especially if you're in the 4-10 rep. range. Muscles need time to recover and if you're constantly working them you won't grow as quickly.

So mat, for instance, asking if OE is getting results is a bit meaningless because he doesn't really know what OE's goals are.

When you read the results that people are having on the Rippetoe 3 X 5 program or on the Bill Starr 5X5 program, they indicate that weight gain is one of the objectives that they are successfully achieving, along with gaining strength. Both would conflict with your recommendation of working a muscle group only once a week. I cannot argue the point with you - only point out that the recommendations are different.
post #21 of 27
The question of whether a serious weight-lifting workout is good for people seeking serious weight loss is still up in the air, I see.
post #22 of 27
The purpose of the Rippetoe and Starr programs is to gain size and strength. Rapid strength gains will evidently come easier with gains in size as well.

However, using high intensity weight training without a great deal of calorie intake will contribute a great deal to weight loss. The more calories you use, the more you lose. For the more normal mortal who has not been lifting before, it will also cause strength gains. Many of the people posting the good advice on the body building or power lifting forums have been working at it for years. The perspective is entirely different from that of the new lifter.

An example of pretty good strength with little weight is the competitive gymnast. this article is pretty interesting "Building an Olympic Body through Bodyweight Conditioning" Do a google search for the guy who wrote the article.
post #23 of 27
odoreater, how is your workout coming along?

i've been doing a similar workout for a couple weeks and the results have been great. here's what i've been doing about 3 times a week:

3 x 5 deadlifts
3 x 5 dumbbell bench press
3 x 5 standing dumbbell press
3 x 5 turkish getups

that's it. pretty similar to what you're doing, but more tailored to my goals right now. with all of these, i am trying to go as heavy as i can with good form.

although, my original intention was not to gain muscle mass, it's happening, and i like the results. more importantly, i'm getting a lot stronger, very quickly.
post #24 of 27
Thread Starter 
Quote:
Originally Posted by mizanation
odoreater, how is your workout coming along?

i've been doing a similar workout for a couple weeks and the results have been great. here's what i've been doing about 3 times a week:

3 x 5 deadlifts
3 x 5 dumbbell bench press
3 x 5 standing dumbbell press
3 x 5 turkish getups

that's it. pretty similar to what you're doing, but more tailored to my goals right now. with all of these, i am trying to go as heavy as i can with good form.

although, my original intention was not to gain muscle mass, it's happening, and i like the results. more importantly, i'm getting a lot stronger, very quickly.

It's been going really well lately, with the exception of today. I aggravated my old back injury today, but hopefully a trip to the chiropractor tomorrow will take care of that. I've been consistently adding weights to all of my lifts and I'm feeling pretty good about my workout.
post #25 of 27
Quote:
Originally Posted by odoreater
It's been going really well lately, with the exception of today. I aggravated my old back injury today, but hopefully a trip to the chiropractor tomorrow will take care of that. I've been consistently adding weights to all of my lifts and I'm feeling pretty good about my workout.

i just read that you have 3 herniated discs. you sure you wanna do deads and squats with that?
post #26 of 27
Thread Starter 
Quote:
Originally Posted by mizanation
i just read that you have 3 herniated discs. you sure you wanna do deads and squats with that?

Yeah, I keep it light. I don't go over about 200 lbs on squats and 300 lbs on deads and I make sure to warm up good. It's also important to keep my form as good as possible. The disks are a permanent injury, but you have to keep living right? If I don't do deads and squats, I just don't feel like working out. Every now and then I have a day like today where I fuck it up, but I just go to the chiropractor the next day, rest for a couple days and the pain usually goes away.
post #27 of 27
Quote:
Originally Posted by odoreater
Yeah, I keep it light. I don't go over about 200 lbs on squats and 300 lbs on deads and I make sure to warm up good. It's also important to keep my form as good as possible. The disks are a permanent injury, but you have to keep living right? If I don't do deads and squats, I just don't feel like working out. Every now and then I have a day like today where I fuck it up, but I just go to the chiropractor the next day, rest for a couple days and the pain usually goes away.

cool. you're not doing a lot of reps, so that's good. people tend to get injured when doing a lot of reps...

keep us posted on your progres.
New Posts  All Forums:Forum Nav:
  Return Home
  Back to Forum: Health & Body
Styleforum › Forums › Culture › Health & Body › Odoreater's New No-nonsense Workout