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  1. ZiR RED

    Lifting Heavy

    Conditioning. Have her run sprints, or do some sort of sprint (cycle or swimming or rowing erg) type training. 45 minutes on the elyptical at 75% max heart rate will not cut it.
  2. ZiR RED

    Lifting Heavy

    Truth, Increase the amount of conditioning she is doing. Its likely she gained some muscle, but did not lose any fat, and that is why she looks bulkier. Also, stick to mostly unilateral movements, so perhaps 2-3 sets of 5 rep squats, then the rest of the leg workout do lunges, single leg...
  3. ZiR RED

    Opinions on Squat/Leg day?

    Try to add about 1g of salt (which will give you roughly 400mg of sodium) to each liter of water to maintain electrolyte balance if you are on a low salt diet. Otherwise, some salty foods at lunch and snack and you will be fine with electrolytes.
  4. ZiR RED

    Knee pain. Need help w Leg workout...

    Its time to analyze your technique if you hurt your knees while squatting.
  5. ZiR RED

    Periodization training

    No prob, and to clarify, those setxrep schemes were intended for the primary movements. Assistance and core movements you'll probably want to keep between 2-4 sets and 5-15 reps
  6. ZiR RED

    Periodization training

    Ok, so then the majority of your work should be hypertrophy focused. In that, the major training goal should be to add volume over the course of several workouts. You might want to do something like Hypertrophy focus 1: Week, sets, reps, rest 1: 3 x 10, 60 2: 3 x 12, 60 (try to increase reps...
  7. ZiR RED

    Opinions on Squat/Leg day?

    The walking and activity is good for recovery. And, you'll adapt. First couple weeks might suck, but you'll adapt.
  8. ZiR RED

    Periodization training

    Here is a good read: Invalid Link Removed What are your lifting goals, or focus? Size then strength, or strength then size?
  9. ZiR RED

    low calories burn when lifting weight

    Nothing if its a minor focus in the work week. But to build a program with that as a major objective, and to focus several days a week into that objective is inefficient and a waste of time. You want well build shoulders, get strong in the strict standing press. You want well developed arms...
  10. ZiR RED

    Reviews of Muscle Gain Books?

    If you want something based on evidence, then Schoenfeld's book will likely be a good read. Schoenfeld has published a number of articles on hypertrophy training in the NSCA journal, and I think Layne Norton is involved in it as well. Invalid Link Removed
  11. ZiR RED

    low calories burn when lifting weight

    You are. Focus on major movements, conditioning and eating well if you want to see "cuts". Fire your trainer
  12. ZiR RED

    Twice a week weight lifting

    That would be my advice. Spend that 20-30 minutes instead doing soft tissue and mobility/corrective work. If you are doing it for recovery purposes go for a leisure bike ride or walk as well. Continue with the hill and resisted sprints.
  13. ZiR RED

    Twice a week weight lifting

    Exactly. I am not sure your level of conditioning, but there isn't anything steady state about MMA fighting, and with practices, you probably can cut out those two steady state cardio training. If you have two days a week to train with weights, make day one a dynamic full body days (lower...
  14. ZiR RED

    Summer Reading- Programming

    Transfer of Training in Sport - Anatoliy Bondarchuck is on my table right now. I don't think you can go wrong with any of the classics, especially the Zartorski (sp??) or Vershohanski (Sp??) texts. He has a few good ones on programming. This is snapshot of some of my library: Invalid Link...
  15. ZiR RED

    Twice a week weight lifting

    Not necessarily, and too much steady state cardio can slow you down too by actually decreasing power output. Keep in mind that power is a function of strength and speed. If you look at a single muscle fiber, it comes down to this: power = total tension developed X rate of contraction. As you...
  16. ZiR RED

    Compression recovery units

    The basic idea behind the compression recovery units is to force fluid (which contain metabolic biproducts, inflammatory biochemicals, acids...toxins for lack of a better term) back into systemic circulation, allowing for the delivery of "fresh blood" and thus improving recovery. I will have to...
  17. ZiR RED

    Compression recovery units

    A good cool down after working out and some chryotherapy (like a contrast bath) should do the trick.
  18. ZiR RED

    Bpa and canned fish

    I find the effects of BPA on 17HDSA more concerning than small increases in estrogen....especially given that it can act locally at both adipose and muscle.
  19. ZiR RED

    Hitting shoulder twice a week?

    From my observations, I think people who have difficulty developing their delts are not performing (or cannot physically perform) a proper over head press. They do not use full ROM, they either cannot bring the weight low enough or cannot lock it out overhead correctly, or have incorrect limb...
  20. ZiR RED

    Too much ephedra?

    Email or PM me and I will send you my presentation, which includes a reference list for extra reading.
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