New Program

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  1. Quote Originally Posted by Moose45 View Post
    The OP's goal is to lose weight. And the routine says:
    "These are going to be fairly brief workouts in which you will follow the resistance training above with an HIIT cardio session like I describe in another article about high intensity interval training.
    You should also do HIIT for day 3."

    After this 30days he will have lost a good amount of his weight then can concentrate on gaining muscle if he chooses with a 5/3/1 or 5x5 program ect....

    Not sure why you are not open to different training techniques based on goals of the user. When something that doesn't sound like the norm is ridiculed that always befuddles me.
    My answer will remain the same; you should never neglect muscle groups. Any routine can be tailored for weight loss or gain provided you have an understanding on how it is mediated. I've said it once and i'll say it again, workouts alone will not dictate weight losses. They can improve lipolysis and so on but they are not the determining factor. Granted, maintaining weight while doing so much cardio will be hard given the intense nature of the program and therefore subsequently lead to weight loss but the overall concept behind it is flawed.

    Say, for example, if workout A and workout B over the course of the week account for the same caloric expenditure, then they will both produce the same end result. Ergo, neither one is either a fat loss or muscle gain tailored program. That aspect is the sole determinant of how you plan eat.

    But anyway, i've had enough of going round in circles; but I honestly hope that your time here will open you up to a world of proper programming which will only serve to enhance your overall performance and physique.

    I'll leave you with this for food for thought; one member here, JudoJosh posted a study done on crossfit participants which showed that 1 in 5 ended up with some form of injury due to improper programming. We know though, that XFIT works WRT fat loss/weight loss because of the metabolic demands of the programs. People who undertake these programs are typically looking for fat loss/weight loss + overall muscular development and the programs seemingly fulfill their expecatations, however what these people do not know is that many of the movements require great technical ability (snatches, cleans, deads etc.) and as they lack the skill to perform these movements with perfect form, this subsequently leads to injury. They also lack progression, planal balance etc. So my point is, although the participants might end up with the result they wanted, they could be left with a whole host of issues (postural, torn rotators etc.). Just because its a plan that works WRT fatloss, doesn't mean they go about it the right way.

    While your plan may only be for 30 days, often those that steer clear of leg days anyway might feel compelled to think that they can maintain this program, thus ending up with the Johnny Bravo syndrome. I'm not disrespecting your suggestion because it deviates from the norm, as I try alot of programs (usually 1 per year just for fun) that are not considered normal, i'm saying its not optimal or developed in a good way.

    I'm always open to different approaches based on users goals, just not ones that neglect muscle groups.
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  2. I'm buying a wheel chair. Too much walking going on these days and not enough squatting. You can't do both, of course. I read on some online forum that the increased leg work will fatigue and overtrain them..Anabolic minds maybe?

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  4. Quote Originally Posted by RUSSELL78 View Post
    I just signed up for a gym today! Gonna get focused on losing this weight. I would like to hear some recommendation on a strength training program I can do each day. Can't really afford the extra for the personal trainer right now I'm familiar with the gym just been awhile I gonna probably stick to the machines since I be working out alone. I'm 5'11 290 and looking to get down to 220. Low carb has worked well for me in the past so that will be my diet. Any suggestions would be greatly appreciated ! THANKS!!

    Sent from my iPhone using Am.com
    I can offer what worked for me. I retired from the Army and put on a ton of weight while healing from some injuries. Anyways I went from 295lbs to currently 235lbs by doing HIIT 3x a week and weights 3x a week. I also went with a low carb diet and worked out in the morning fasted. I also get a lot of good info here. This is just worked for me. I have about 10 more pounds to go

  5. When wanting to shed a few lbs I do a similar program as WayneD. HIIT 3x a week and lift 4x a week. Each can be performed in under 30 minutes. I utilize a low carb diet and work out in the morning fasted too. Using a program like this, the most I was able to shed was about 40 lbs. This was after I decided to quit eating for size and decided on overall health, stamina and strength instead of hypertrophy. If I let myself go a bit, I employ this to drop 10-15 lbs very fast.

    It is full-body, utilizing multi-joint movements, so as Jiiggz mentioned one is prone to injury if he/she is not experienced.

    Jiiggz: I've never been a fan of the X-fit system, but was wondering why the guy who started it quit utilizing the philosophy? X-fit is still big here in Oklahoma and there was a new X-fit gym that opened up near me. What I don't like about it is that unexperienced newbies take it up due to the commercialism of it and get hurt.
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  6. Quote Originally Posted by Moose45 View Post

    The OP's goal is to lose weight. And the routine says:
    "These are going to be fairly brief workouts in which you will follow the resistance training above with an HIIT cardio session like I describe in another article about high intensity interval training.
    You should also do HIIT for day 3."

    After this 30days he will have lost a good amount of his weight then can concentrate on gaining muscle if he chooses with a 5/3/1 or 5x5 program ect....

    Not sure why you are not open to different training techniques based on goals of the user. When something that doesn't sound like the norm is ridiculed that always befuddles me.
    Its not that he's not open to "different training techniques", its that he's not open to training techniques that nearly completely neglect legs. Doing legs is one of the most beneficial/easiest ways to increase energy expenditure due to increased muscle mass, increased energy demand from muscle, etc. I agree that one should never neglect leg training.
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html

  7. Quote Originally Posted by jswain34 View Post

    Its not that he's not open to "different training techniques", its that he's not open to training techniques that nearly completely neglect legs. Doing legs is one of the most beneficial/easiest ways to increase energy expenditure due to increased muscle mass, increased energy demand from muscle, etc. I agree that one should never neglect leg training.
    The author of this style of program just thinks that because of all the HIIT being done: sprinting or bike. There could be a cause to overtrain them. This is a weight loss program that some may disagree with but like I said it is only 30 days of training. ( i know he also categorizes a gain phase but is more like a prevent muscle loss phase by trying to stimulate some growth.) After that switching to a more conventional program will def include legs.

  8. Quote Originally Posted by Moose45 View Post
    The author of this style of program just thinks that because of all the HIIT being done: sprinting or bike. There could be a cause to overtrain them. This is a weight loss program that some may disagree with but like I said it is only 30 days of training. ( i know he also categorizes a gain phase but is more like a prevent muscle loss phase by trying to stimulate some growth.) After that switching to a more conventional program will def include legs.
    The main issue I have is that, aside from skipping legs which should never be done, the member is new here and not an overly active one at that, therefore he might see this program as one to carry on indefinitely. If your training someone new, you make sure they understand the importance of balanced training, and if need be, you drop an HIIT session in favor of a leg day.
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  9. Quote Originally Posted by Jiigzz View Post

    The main issue I have is that, aside from skipping legs which should never be done, the member is new here and not an overly active one at that, therefore he might see this program as one to carry on indefinitely. If your training someone new, you make sure they understand the importance of balanced training, and if need be, you drop an HIIT session in favor of a leg day.
    It is a 30day program like it states and he understands that. I know U have an issue with no direct leg training and I respect that but this training program has a different philosophy on it. That is all that can be said.

  10. Quote Originally Posted by Moose45 View Post
    It is a 30day program like it states and he understands that. I know U have an issue with no direct leg training and I respect that but this training program has a different philosophy on it. That is all that can be said.
    Then you should be questioning the guys logic/ philosophy.
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  11. Re: New Program


    Legs don't grow......nothing else will......pretty simple.
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