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Fitness and being Healthy

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Re: Fitness and being Healthy

Postby Nikachelle » Fri Jan 04, 2013 11:37 am

So is anyone back on the gym/exercise/eating right bandwagon?

After a month of consuming nothing but chocolate and alcohol I seem to be up four pounds and am consequently FREAKING STARVING ALL THE TIME since I've gone back to a proper amount of food consumption.

Feel better for exercising regularly again - went out for my first winter run on the 2nd and I'd forgotten just how nice it is to run outside while it's super cold and snowing. I love it so much more than running in the summer.
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Re: Fitness and being Healthy

Postby Arnock » Fri Jan 04, 2013 4:46 pm

Uh, I was out for a week or two with a nasty cold, went back to the gym on Wednesday and now I can barely move.

But, on the bright side, I think I finally have my squat form nailed, no hip or knee pains like I was having earlier.



As for BMI, I've been told that it's only really 'useful' as a statistical tool when looking at large groups, but is more or less useless when analyzing an individual, where one should focus on body composition instead.
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Re: Fitness and being Healthy

Postby Fivelives » Fri Jan 04, 2013 7:32 pm

Asked at work today. Confirmed: BMI just an easy way of determining at-a-glance what people are at risk for, and an easy way to explain to people "hey, you're fat, and here's the proof". It makes a bit more sense now, but still not much.
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Re: Fitness and being Healthy

Postby Nooska » Tue Jan 08, 2013 8:23 am

Nikachelle wrote:Image

Too bad the kitty is playing a myth, it takes 1 fewer muscles to frown than to smile (11 vs 12) source
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Re: Fitness and being Healthy

Postby firstamendme » Mon Jan 28, 2013 9:41 am

So the trainer at my gym gave me a bunch of workouts to gain muscle. The 5x5's I've heard about before, but there are a bunch of 4x8's peppered in for certain machines. Anybody have a good explanation for why you would want to do a 4x8 setup instead of 5x5?
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Re: Fitness and being Healthy

Postby Fivelives » Mon Jan 28, 2013 3:35 pm

Lower repetitions with higher weights is how you build bulk. Higher repetitions with lower weight is how you gain endurance.

So if you're doing 5 sets of 5 reps at 100 pounds (2500 pounds total) on some machines, and 4 sets of 8 reps with say, 80 pounds (2560 pounds total), that would probably explain why.
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Re: Fitness and being Healthy

Postby firstamendme » Mon Jan 28, 2013 7:21 pm

Fivelives wrote:Lower repetitions with higher weights is how you build bulk. Higher repetitions with lower weight is how you gain endurance.

So if you're doing 5 sets of 5 reps at 100 pounds (2500 pounds total) on some machines, and 4 sets of 8 reps with say, 80 pounds (2560 pounds total), that would probably explain why.



I understand that. I asked the fitness trainer to give me a program to build muscle. She gave me a combination of 5x5 and 4x8. I was wondering if there was a reason for certain muscle groups to be given one over the other considering the goal is muscle building. I do endurance training at night, so this morning workout is all just for strength. She gave me 5x5 for things like benches and leg presses, but 4x8's for things like arm curls and leg curls. It's the combination of things I find odd. Also, I thought endurance sets were usually more like 3x15, not 4x8.
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Re: Fitness and being Healthy

Postby Arnock » Mon Jan 28, 2013 8:27 pm

The way I've always understood it, was that low reps (say, 1-5 reps) with high weight was best for raw strength (increasing your 1-rep maximums,) "medium" sets (5-10 or so)with slightly lower weights was better for putting on muscle mass, and lower weights with very long sets (15+) was best for endurance.

But that's mostly just heresay, and might just be a lot of "bro science." Take it with several grains of salt.

At any rate, as long as you're progressively loading more weight on the bar and eating enough calories, you will build muscle no matter what program you're on.

However, you probably should be squatting instead of doing leg presses.
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Re: Fitness and being Healthy

Postby firstamendme » Tue Jan 29, 2013 3:12 am

Arnock wrote:The way I've always understood it, was that low reps (say, 1-5 reps) with high weight was best for raw strength (increasing your 1-rep maximums,) "medium" sets (5-10 or so)with slightly lower weights was better for putting on muscle mass, and lower weights with very long sets (15+) was best for endurance.

But that's mostly just heresay, and might just be a lot of "bro science." Take it with several grains of salt.

At any rate, as long as you're progressively loading more weight on the bar and eating enough calories, you will build muscle no matter what program you're on.

However, you probably should be squatting instead of doing leg presses.


I guess that makes sense. It was just odd to me, because if the overall objective is the same, why do certain muscles get different treatment?

I do the presses instead of the squats because I hate using the free weights at my gym. There are always a ton of idiots over in that section and I would rather suffer a bit in effectiveness to be able to stay far, far away.

edit: By idiots, I mean guys in wife beaters and spiked up hair flexing in front of the mirror, putting a ton of weight on the bar, and doing a few jerky rapid fire reps with about 10% of the range of movement while reeking of body spray.
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Re: Fitness and being Healthy

Postby Fridmarr » Tue Jan 29, 2013 6:59 am

There is not a really meaningful difference between 5x5 and 4x8. There is a tendency to do higher reps on the supporting muscles versus the large muscle groups, because those exercises tend to be really easy to break form or "cheat" on. By doing a little bit less of a percentage of your one rep max, you are likely to maintain better form and get a better workout.

It's kind of difficult to cheat your way to more reps on squats or bench presses. You either lift it or you can't. You may be able squeak out an extra rep or lock out one that was iffy, but by and large the proper form is also the strongest lift. Whereas with something like curls, you just swing your hips a little or flare your elbows, and you can add quite a few more reps albeit of much less effectiveness.

I can't say for sure that that is what your trainer has in mind, but that's not uncommon.
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Re: Fitness and being Healthy

Postby Arnock » Tue Jan 29, 2013 7:57 pm

Well, it's difficult to cheat on the core lifts if you're using proper form, but most of the guys at the gym that I see "squatting" are barely getting within 45 degrees of parallel.


On a somewhat related note

Achievement unlocked: 200lb x5x5 squat.
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Re: Fitness and being Healthy

Postby Fridmarr » Tue Jan 29, 2013 8:43 pm

Congrats!

Next up...two plates!
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Re: Fitness and being Healthy

Postby firstamendme » Wed Jan 30, 2013 5:36 am

Another question!

I've maxed out the possible weight on several machines. If start doing more reps/sets with that weight, will that continue to build? I know I could just do each limb independently, but I was hoping to not have to extend my gym time. Also, some of the machines would be awkward with a single limb. Thankfully the leg press at my gym is with rack weights so I can pile that on to the sky, but things like the lateral pull down and leg curls are capped at 245/165lbs.
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Re: Fitness and being Healthy

Postby Fridmarr » Thu Jan 31, 2013 6:49 am

In the short term it could work ok, but it's not nearly as effective as being able to add weight. As you get increase your reps it will get less and less effective at building strength.
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