doing weight lifting right

Paul Mc Nulty · January 25th, 2007, 12:29 AM

I started doing weight nearly two years ago my strength,fitness and health is much better and I have been studying a excellent book called "beyond brawn" by Stuart Mc Robert.The information I got from it is amazing,Its designed for "Hardgainers",hardgainers are people who have a hard time building muscle and strength,that makes up well over 90% of the population,this is due to genetic factors.Most bodybuilding/strength training routines or even the watered down versions given to health club members are too much for anyone other than the geneticily gifted few and/or the drug using,to gain long term on.

dangerous excercises which put the wrong type of stress on the body are being used in most gyms,instructors are not properly trained to instruct proper exercise technique.Too many workouts,badly spaced workouts,too many exercises,too many sets,too many reps,bad sleep,not eating quailty food or not enough and stress and not using progession wisely can overtrain your body making it unresponsive to any more training,until a period of rest is taken (longer than you would think),unless you injure your self before that point then it may be permament.

The hardgainer way of training weights copies the way some of the older bodybuilders trained before steriods became rife.It uses basic compound exercises to build size and strength before any concern is given to "finishers" which hone the body into its final form,you see a lot of people far from their potenial using "finisher exercises" in most gyms,This will take up important energy and overtrain the under developed muscle.Others will use bad technique,injuring themself's and not caring until one day their bodys will stop them.I've also read his excercise technique book "The insiders tell all handbook on exercise technique"

Building muscle and strength requires time and a lot of discipline in every part of your life,This appoach is holistic in nature just like doing it right diving this is doing it right weight lifting

DanPartelly · January 25th, 2007, 11:52 AM

Quote: (Originally Posted by Paul Mc Nulty)

The information I got from it is amazing,Its designed for "Hardgainers",hardgainers are people who have a hard time building muscle and strength,that makes up well over 90% of the population

Maybe this 90% of training population which is so "genetically impaired" simply doesnt train right and doesnt eat enough :P Ppl aint genetically impaired , they dont do any effort to educate themselves and lack the ambition to implement good training programs which suits their goals. Those 2 books are better for any trainee then this book, IMHO:

"Starting strength"
"Practical programming for strength training"

and this is a timeless classic :

"The strongest shall survive" by Bill Starr .

I believe that is important for anyone too identify the goals for which he embarks a resistance training program and design his program accordingly to his goals, for there are many components of strength , conditioning, and many different trainable motor abilities. The development of some will hinder development of others, or can even detract from other said qualities.

As for what is said about PTs , I have to agree. Unfortunately, some of them are so stupid that I wouldn't have them rehab a stray cat , not a human being.

Ahmed Adly, Marlin Inn DC · January 25th, 2007, 01:49 PM

Hey there Dan,

Recently, we where building our new hotel. We have one section with 2 floors of 1800 meters each that we had to knock down and rebuild (which really sucked). We used the chisle and hammer to do the job and we also hired some big robust blokes to do the dirty work (of course). These guys had the best figures any man would want to have. Their recipe is simple: cheap food (which is all fresh veggies and beans) and use a mighty hammer to knock things down for a living. I guess they get pleanty of rest between jobs.
The funny thing is, they (being simpletns) actually never gave a days thought to their figures and strength and most of them wish they where fat and "healthy" like our site formen.

I have quite the gym for over a month now. And I noticed I gained some muscle size in that time. I also gained some moving muscle around my waist

I am thinking of what you said before about working on core strength first and will be looking out for some good knowledge about it.
I actually used to always want to build a rack at home that I can use for all sorts of strength training where my body will always be my counter weight.
This way, I will have to force myself into all sorts of positions, that will be benifiting.
I guess if I can stick to that for say six months, then I will be ready for some more serious work in the gym after that.

DanPartelly · January 25th, 2007, 02:41 PM

Quote: (Originally Posted by Ahmed Adly, Marlin Inn DC)

Hey there Dan,

Word , Ahmed ! Very well put,

Ill PM you some little suggestions regarding core exercises !

jeckyll · January 25th, 2007, 06:47 PM

The most important thing about exercise is to pick something you'll like to do.

As well, most people tend to set their lifestyle in their very early 20's and those are habits that are hard to overcome. I always marvel at folks that start working out late in life.

I guess I got lucky, I got started lifting early and have never quit.

Listen to your body. You'll know what is good and when you have to cheat to be able to do something. IMO people overthink their workouts. I always chuckle when I see people running around the gym with little notebooks and tracking everything they do. If that's the only way that it works for you, fine. But it doesnt' look fun to me

Lifting with a buddy who has similar goals as you, and bugging each other to push harder and to drag you a** into the gym on days when you don't feel like it. That's what it's all about.

But then, what do I know, it's only been 19 years :D

DanPartelly · January 25th, 2007, 07:26 PM

Quote: (Originally Posted by jeckyll)

IMO people overthink their workouts.

And you find this weird ? With all the wrong and confusing information about there about resistance training , supplements & fitness becoming a industry fast, its small wonder for me ppl act more and more disoriented and buy more and more into overthinking "wrong" things :P

I find disturbing for example that each new guy which starts training , in within 14 days from starting up begin to supplement himself with all kind of shit, some with questionable effects at best. Its like, ppl enter a gym , and suddenly they want to train like "X" and supplement like "Y", instead of sorting out their lifestyle and nutrition , or executing a correct designed program for their goals.

This is all becoming a classic case of not seeing the forest because of the trees.

Still, I cant agree with you on the select exercises for fun part. Exercise selection and routine should be done to fit the goals for the training regimen in the first place, and not to be "funny". Only after then consider fun.

See, Im ****ing hating hill sprints. They are not funny. Many times , when you are in shape and really push, the intensity is big enough and can bring a men down to his knees , close to a "I wanna puke" state. I also not find funny other protocols I do. They dont offer any entertainment. But I do them because they are useful for me, and the results are the funny part, when the smile comes back to my face, not the drill :P

Paul Mc Nulty · January 26th, 2007, 02:30 AM

Quote: (Originally Posted by DanPartelly)

Maybe this 90% of training population which is so "genetically impaired" simply doesnt train right and doesnt eat enough :P Ppl aint genetically impaired , they dont do any effort to educate themselves and lack the ambition to implement good training programs which suits their goals. Those 2 books are better for any trainee then this book, IMHO:

"Starting strength"
"Practical programming for strength training"

and this is a timeless classic :

"The strongest shall survive" by Bill Starr .

I believe that is important for anyone too identify the goals for which he embarks a resistance training program and design his program accordingly to his goals, for there are many components of strength , conditioning, and many different trainable motor abilities. The development of some will hinder development of others, or can even detract from other said qualities.

As for what is said about PTs , I have to agree. Unfortunately, some of them are so stupid that I wouldn't have them rehab a stray cat , not a human being.

Dan,I don'nt agree with you.The fact is the Physiology of everone is different to some degree.arnolds training program is not going to work for woody allen,and vice versa.One person following a dive profile might get a bend and the other following the very same might not and be perfect.You will never find your true strength and size potential unless you use hard work,but there's hard work,very hard work and brutely hard work.To train at your max every workout is usually counter productive.Even the genetic phenomemon of bodybuilders using drugs can'nt train flat out all the time,some cycling of intensity must be used.The most progess is made when the most amount of productive full bore workouts are used.Note "productive".

Some need to take a step back to make two forward,this means cycling of intensity,whether intensional or not:Your body "will" take a break for you.If you gain on your routines that is working for you that is good

Quote
"Maybe this 90% of training population which is so "genetically impaired" simply doesnt train right and doesnt eat enough :P Ppl aint genetically impaired , they dont do any effort to educate themselves and lack the ambition to implement good training programs which suits their goals"
un-quote

Yes some people lack the above,It is true.People are different however and I have the utmost respect for someone who sticks at their training against the odds,without listening to other's who are pumped to the guts on steriods or extermely talented (which is good and I admire their determination and achievements)and follow their bodys and let it adapt at its own pace using honest hard work.Just look at the world of the competitive bodybuilding elite and all that crap on endorsing supplements,do you honestly think that some stupid supplment has built their feakish bodys-thats not natural,They are using steriods!Their making a fortune out of people being stagnent in the gym buying supplments.Proteins and shakes can be handy but there is a lot of other bullsh** supplements.
My home gym includes,tru squat machine,four post powerrack,barbell,thick grip bar,trap bar(for deadlifts and shrugs),adjustable dumbells olympic to suit bars,plates: 600lb,small "little gems" 1 lb,1/2 lb and 1/4 lb plates for simple "single progression",video camera to perfect form,back revolution" to invert body and reduce compressive forces on spine after deadlifts,squats,overhead presses + and to do back extensions,adjustable bench,e-z curl bar,wrist curler for forearm strength,block of wood to place under feet when bench pressing to reduce arch in lower back.
I follow this routine monday: general warm up 5 min,20reps tru squats 1 set,10 reps incline shrugs 1 set,8 reps hamstring curl 1 sets,8 reps back extensions 2 sets,cool down,invert body.Friday general warm up 5 min,6 reps bench presses 1 set,6 reps seated on incline bench in power rack over head press 1 set,8 reps weighted pull up 1 set, 10reps l-fly 1 set,cool down,invert body,I also stretch on alternate days and do more warm up sets for each lift (50,70,90%) work sets were just listed.I swim or run three times a week for 20min or more.walking as well a few times a week.My poundage is moving slowly and surely.I add 5 pounds to my squats every week and 1 pound to my bench press and others in proportion.This works best for "me".At the start of a cycle I use more volume usually 2 work sets and maybe more reps with reduced weight although more volume the intensity must be lower no negatives forced reps etc.
I'm prepared to wait a few years to see my potenial
I got my tru squat 6 months ago I started at 40 pounds I'm at 212 pounds now,I havent gained a lot of size but I will use more advanced techniques later experimenting with a higher volume workout after I have gained the strength required to become my potenial

Paul Mc Nulty · January 26th, 2007, 04:27 AM

ahmed with regards to the extra fat you deposited while building muscle,and most of the time a little is nessasary for muscle gain,don'nt over do it.Keeping a track of you caloires for a while when your not trying to gain anything and estabilish a baseline of calories to maintain your body weight.Then add about 500 calories.Get a accumeasure fat pincher and keep tabs on it.Increase your calories if the extra 500 did'nt put much fat on add another 100 and again and maybe again......while hard training.The more you eat it will be easier to add weight to the bar but remember that you might want to lose it again and losing it means losing some muscle-fact,it can be minimised.So a small increase in weight weekly is better in the long run and in other ways too like your body and tendons will adapt better and your technique will say on form,which is much better in the long run.Have patence!Find your optimal balance of macro-nutrients.experiment with different foods and training and remember higher volume workouts (e.g 10 sets) will not work if simple low volume training is not working then something must be out of order e.g food,sleep,rest,routine.

jerry.mobbs · January 26th, 2007, 06:35 AM

Quote: (Originally Posted by Paul Mc Nulty)

Dan,I don'nt agree with you.The fact is the Physiology of everone is different to some degree.arnolds training program is not going to work for woody allen,and vice versa

Paul,

Its not as absolute as you may think.

To use your analogy, Arnold's training program -would- have worked for Woody Allen when he -started- training and looked a lot like Woody Allen.

Your right in that everyone is different. But there are also a lot of basic similarities. In fact, I would contend that there are more similarities than differences, this is why the basic compound movements with simple progressive increments works so well.

Your program has more in common with the starting strength program than differences. Its the same reason why DIR works so well in many different environments, there are more similarities than differences.

If your a diver, then you might want to think twice about gaining to much size if you've just ordered that custom fit TLS. :-)

It is possible to gain strength (what we need as divers), without putting on size. (Think boxers or weightlifters who have to compete within weight classes)

Also as divers we are not just interested in strength per se. We are more interested in the productive application of that strength. Think of it this way, strength will allow you to pick up the full aly 80 by the valve and carry it 100m to the filling station. The productive appliction of that strength will allow you to 'clean' the cylinder from the floor and 'rack' it on your shoulder which is a much easier way to walk 100m with a tank.

The moral of the story would be to think about adding cleans and snatchs into your lifting program, aside from just the strength moves.

Jerry

PS Whats a tru squat?

jeckyll · January 26th, 2007, 07:38 AM

Quote: (Originally Posted by DanPartelly)

...

Still, I cant agree with you on the select exercises for fun part. Exercise selection and routine should be done to fit the goals for the training regimen in the first place, and not to be "funny". Only after then consider fun.

S...

That's not what I said. Not specific "exercises".

But activities. If you like squash, play squash. If you enjoy mountainbike or hiking, go do that.

I like lifting. I like lifting more than someone my size has any reason to. And within reason I do.

I also like rollerblading and mountainbiking and playing squash and skiing.

So I switch it up. As long as I get 4 days a week in where I work out hard, in whatever form it takes, I'm doing ok.

Following a strict regime isn't for everyone. Some folks need it, some folks don't. Enjoying how you get your exercise is what counts. If someone hates lifting weight at the gym, they will never have success in the long run. Perhaps they would enjoy circuit training though. Still a helluva lot better than sitting on the couch eating junk food.

That's what I was trying to say

Edit: one more thing. I think that any program for a diver needs to include a healthy dose of stretching. You think reaching your valves is hard now? Seriously pump up your arms and shoulders. I doubt it will get easier unless you focus on maintaining your flexibility

January 25th, 2007, 12:29 AM	#1 (permalink)
Paul Mc Nulty(Offline) New Member Join Date: Jan 2007 Location: Ardmore,Co.Waterford,Ireland Posts: 46	doing weight lifting right I started doing weight nearly two years ago my strength,fitness and health is much better and I have been studying a excellent book called "beyond brawn" by Stuart Mc Robert.The information I got from it is amazing,Its designed for "Hardgainers",hardgainers are people who have a hard time building muscle and strength,that makes up well over 90% of the population,this is due to genetic factors.Most bodybuilding/strength training routines or even the watered down versions given to health club members are too much for anyone other than the geneticily gifted few and/or the drug using,to gain long term on. dangerous excercises which put the wrong type of stress on the body are being used in most gyms,instructors are not properly trained to instruct proper exercise technique.Too many workouts,badly spaced workouts,too many exercises,too many sets,too many reps,bad sleep,not eating quailty food or not enough and stress and not using progession wisely can overtrain your body making it unresponsive to any more training,until a period of rest is taken (longer than you would think),unless you injure your self before that point then it may be permament. The hardgainer way of training weights copies the way some of the older bodybuilders trained before steriods became rife.It uses basic compound exercises to build size and strength before any concern is given to "finishers" which hone the body into its final form,you see a lot of people far from their potenial using "finisher exercises" in most gyms,This will take up important energy and overtrain the under developed muscle.Others will use bad technique,injuring themself's and not caring until one day their bodys will stop them.I've also read his excercise technique book "The insiders tell all handbook on exercise technique" Building muscle and strength requires time and a lot of discipline in every part of your life,This appoach is holistic in nature just like doing it right diving this is doing it right weight lifting Last edited by Paul Mc Nulty; January 26th, 2007 at 02:34 AM.

January 25th, 2007, 11:52 AM	#2 (permalink)
DanPartelly(Offline) New Member Join Date: Oct 2006 Location: Romania Posts: 147	Quote: (Originally Posted by Paul Mc Nulty) The information I got from it is amazing,Its designed for "Hardgainers",hardgainers are people who have a hard time building muscle and strength,that makes up well over 90% of the population Maybe this 90% of training population which is so "genetically impaired" simply doesnt train right and doesnt eat enough :P Ppl aint genetically impaired , they dont do any effort to educate themselves and lack the ambition to implement good training programs which suits their goals. Those 2 books are better for any trainee then this book, IMHO: "Starting strength" "Practical programming for strength training" and this is a timeless classic : "The strongest shall survive" by Bill Starr . I believe that is important for anyone too identify the goals for which he embarks a resistance training program and design his program accordingly to his goals, for there are many components of strength , conditioning, and many different trainable motor abilities. The development of some will hinder development of others, or can even detract from other said qualities. As for what is said about PTs , I have to agree. Unfortunately, some of them are so stupid that I wouldn't have them rehab a stray cat , not a human being. __________________ “It is not death that a man should fear, but he should fear never beginning to live.” Marcus Aurelius Ad 121 - 180

January 25th, 2007, 01:49 PM	#3 (permalink)
Ahmed Adly, Marlin Inn DC(Offline) New Member Join Date: Feb 2006 Location: hurghada Posts: 849	Naturals Hey there Dan, Recently, we where building our new hotel. We have one section with 2 floors of 1800 meters each that we had to knock down and rebuild (which really sucked). We used the chisle and hammer to do the job and we also hired some big robust blokes to do the dirty work (of course). These guys had the best figures any man would want to have. Their recipe is simple: cheap food (which is all fresh veggies and beans) and use a mighty hammer to knock things down for a living. I guess they get pleanty of rest between jobs. The funny thing is, they (being simpletns) actually never gave a days thought to their figures and strength and most of them wish they where fat and "healthy" like our site formen. I have quite the gym for over a month now. And I noticed I gained some muscle size in that time. I also gained some moving muscle around my waist I am thinking of what you said before about working on core strength first and will be looking out for some good knowledge about it. I actually used to always want to build a rack at home that I can use for all sorts of strength training where my body will always be my counter weight. This way, I will have to force myself into all sorts of positions, that will be benifiting. I guess if I can stick to that for say six months, then I will be ready for some more serious work in the gym after that. __________________ It has just dawned on me.... We are all just recycled stardust Ahmed Adly, www.deepvoyage.com

January 25th, 2007, 02:41 PM	#4 (permalink)
DanPartelly(Offline) New Member Join Date: Oct 2006 Location: Romania Posts: 147	Quote: (Originally Posted by Ahmed Adly, Marlin Inn DC) Hey there Dan, Word , Ahmed ! Very well put, Ill PM you some little suggestions regarding core exercises ! __________________ “It is not death that a man should fear, but he should fear never beginning to live.” Marcus Aurelius Ad 121 - 180

January 25th, 2007, 07:26 PM	#6 (permalink)
DanPartelly(Offline) New Member Join Date: Oct 2006 Location: Romania Posts: 147	Quote: (Originally Posted by jeckyll) IMO people overthink their workouts. And you find this weird ? With all the wrong and confusing information about there about resistance training , supplements & fitness becoming a industry fast, its small wonder for me ppl act more and more disoriented and buy more and more into overthinking "wrong" things :P I find disturbing for example that each new guy which starts training , in within 14 days from starting up begin to supplement himself with all kind of shit, some with questionable effects at best. Its like, ppl enter a gym , and suddenly they want to train like "X" and supplement like "Y", instead of sorting out their lifestyle and nutrition , or executing a correct designed program for their goals. This is all becoming a classic case of not seeing the forest because of the trees. Still, I cant agree with you on the select exercises for fun part. Exercise selection and routine should be done to fit the goals for the training regimen in the first place, and not to be "funny". Only after then consider fun. See, Im ***ing hating hill sprints. They are not funny. Many times , when you are in shape and really push, the intensity is big enough and can bring a men down to his knees , close to a "I wanna puke" state. I also not find funny other protocols I do. They dont offer any entertainment. But I do them because they are useful for me, and the results are the funny part, when the smile comes back to my face, not the drill :P __________________ “It is not death that a man should fear, but he should fear never beginning to live.” Marcus Aurelius Ad 121 - 180 Last edited by DanPartelly; January 25th, 2007 at 07:29 PM.*

January 25th, 2007, 06:47 PM	#5 (permalink)
jeckyll(Offline) New Member Join Date: Jan 2007 Location: Vancouver Posts: 59	The most important thing about exercise is to pick something you'll like to do. As well, most people tend to set their lifestyle in their very early 20's and those are habits that are hard to overcome. I always marvel at folks that start working out late in life. I guess I got lucky, I got started lifting early and have never quit. Listen to your body. You'll know what is good and when you have to cheat to be able to do something. IMO people overthink their workouts. I always chuckle when I see people running around the gym with little notebooks and tracking everything they do. If that's the only way that it works for you, fine. But it doesnt' look fun to me Lifting with a buddy who has similar goals as you, and bugging each other to push harder and to drag you a** into the gym on days when you don't feel like it. That's what it's all about. But then, what do I know, it's only been 19 years :D

January 26th, 2007, 02:30 AM	#7 (permalink)
Paul Mc Nulty(Offline) New Member Join Date: Jan 2007 Location: Ardmore,Co.Waterford,Ireland Posts: 46	Quote: (Originally Posted by DanPartelly) Maybe this 90% of training population which is so "genetically impaired" simply doesnt train right and doesnt eat enough :P Ppl aint genetically impaired , they dont do any effort to educate themselves and lack the ambition to implement good training programs which suits their goals. Those 2 books are better for any trainee then this book, IMHO: "Starting strength" "Practical programming for strength training" and this is a timeless classic : "The strongest shall survive" by Bill Starr . I believe that is important for anyone too identify the goals for which he embarks a resistance training program and design his program accordingly to his goals, for there are many components of strength , conditioning, and many different trainable motor abilities. The development of some will hinder development of others, or can even detract from other said qualities. As for what is said about PTs , I have to agree. Unfortunately, some of them are so stupid that I wouldn't have them rehab a stray cat , not a human being. Dan,I don'nt agree with you.The fact is the Physiology of everone is different to some degree.arnolds training program is not going to work for woody allen,and vice versa.One person following a dive profile might get a bend and the other following the very same might not and be perfect.You will never find your true strength and size potential unless you use hard work,but there's hard work,very hard work and brutely hard work.To train at your max every workout is usually counter productive.Even the genetic phenomemon of bodybuilders using drugs can'nt train flat out all the time,some cycling of intensity must be used.The most progess is made when the most amount of productive full bore workouts are used.Note "productive". Some need to take a step back to make two forward,this means cycling of intensity,whether intensional or not:Your body "will" take a break for you.If you gain on your routines that is working for you that is good Quote "Maybe this 90% of training population which is so "genetically impaired" simply doesnt train right and doesnt eat enough :P Ppl aint genetically impaired , they dont do any effort to educate themselves and lack the ambition to implement good training programs which suits their goals" un-quote Yes some people lack the above,It is true.People are different however and I have the utmost respect for someone who sticks at their training against the odds,without listening to other's who are pumped to the guts on steriods or extermely talented (which is good and I admire their determination and achievements)and follow their bodys and let it adapt at its own pace using honest hard work.Just look at the world of the competitive bodybuilding elite and all that crap on endorsing supplements,do you honestly think that some stupid supplment has built their feakish bodys-thats not natural,They are using steriods!Their making a fortune out of people being stagnent in the gym buying supplments.Proteins and shakes can be handy but there is a lot of other bullsh** supplements. My home gym includes,tru squat machine,four post powerrack,barbell,thick grip bar,trap bar(for deadlifts and shrugs),adjustable dumbells olympic to suit bars,plates: 600lb,small "little gems" 1 lb,1/2 lb and 1/4 lb plates for simple "single progression",video camera to perfect form,back revolution" to invert body and reduce compressive forces on spine after deadlifts,squats,overhead presses + and to do back extensions,adjustable bench,e-z curl bar,wrist curler for forearm strength,block of wood to place under feet when bench pressing to reduce arch in lower back. I follow this routine monday: general warm up 5 min,20reps tru squats 1 set,10 reps incline shrugs 1 set,8 reps hamstring curl 1 sets,8 reps back extensions 2 sets,cool down,invert body.Friday general warm up 5 min,6 reps bench presses 1 set,6 reps seated on incline bench in power rack over head press 1 set,8 reps weighted pull up 1 set, 10reps l-fly 1 set,cool down,invert body,I also stretch on alternate days and do more warm up sets for each lift (50,70,90%) work sets were just listed.I swim or run three times a week for 20min or more.walking as well a few times a week.My poundage is moving slowly and surely.I add 5 pounds to my squats every week and 1 pound to my bench press and others in proportion.This works best for "me".At the start of a cycle I use more volume usually 2 work sets and maybe more reps with reduced weight although more volume the intensity must be lower no negatives forced reps etc. I'm prepared to wait a few years to see my potenial I got my tru squat 6 months ago I started at 40 pounds I'm at 212 pounds now,I havent gained a lot of size but I will use more advanced techniques later experimenting with a higher volume workout after I have gained the strength required to become my potenial Last edited by Paul Mc Nulty; January 26th, 2007 at 04:04 AM.

January 26th, 2007, 04:27 AM	#8 (permalink)
Paul Mc Nulty(Offline) New Member Join Date: Jan 2007 Location: Ardmore,Co.Waterford,Ireland Posts: 46	fat and building muscle ahmed with regards to the extra fat you deposited while building muscle,and most of the time a little is nessasary for muscle gain,don'nt over do it.Keeping a track of you caloires for a while when your not trying to gain anything and estabilish a baseline of calories to maintain your body weight.Then add about 500 calories.Get a accumeasure fat pincher and keep tabs on it.Increase your calories if the extra 500 did'nt put much fat on add another 100 and again and maybe again......while hard training.The more you eat it will be easier to add weight to the bar but remember that you might want to lose it again and losing it means losing some muscle-fact,it can be minimised.So a small increase in weight weekly is better in the long run and in other ways too like your body and tendons will adapt better and your technique will say on form,which is much better in the long run.Have patence!Find your optimal balance of macro-nutrients.experiment with different foods and training and remember higher volume workouts (e.g 10 sets) will not work if simple low volume training is not working then something must be out of order e.g food,sleep,rest,routine.

January 26th, 2007, 06:35 AM	#9 (permalink)
jerry.mobbs(Offline) New Member Join Date: May 2006 Location: asia Posts: 288	Quote: (Originally Posted by Paul Mc Nulty) Dan,I don'nt agree with you.The fact is the Physiology of everone is different to some degree.arnolds training program is not going to work for woody allen,and vice versa Paul, Its not as absolute as you may think. To use your analogy, Arnold's training program -would- have worked for Woody Allen when he -started- training and looked a lot like Woody Allen. Your right in that everyone is different. But there are also a lot of basic similarities. In fact, I would contend that there are more similarities than differences, this is why the basic compound movements with simple progressive increments works so well. Your program has more in common with the starting strength program than differences. Its the same reason why DIR works so well in many different environments, there are more similarities than differences. If your a diver, then you might want to think twice about gaining to much size if you've just ordered that custom fit TLS. :-) It is possible to gain strength (what we need as divers), without putting on size. (Think boxers or weightlifters who have to compete within weight classes) Also as divers we are not just interested in strength per se. We are more interested in the productive application of that strength. Think of it this way, strength will allow you to pick up the full aly 80 by the valve and carry it 100m to the filling station. The productive appliction of that strength will allow you to 'clean' the cylinder from the floor and 'rack' it on your shoulder which is a much easier way to walk 100m with a tank. The moral of the story would be to think about adding cleans and snatchs into your lifting program, aside from just the strength moves. Jerry PS Whats a tru squat? __________________ -------------------- www.crossfit.com The DIR of Fitness

January 26th, 2007, 07:38 AM	#10 (permalink)
jeckyll(Offline) New Member Join Date: Jan 2007 Location: Vancouver Posts: 59	Quote: (Originally Posted by DanPartelly) ... Still, I cant agree with you on the select exercises for fun part. Exercise selection and routine should be done to fit the goals for the training regimen in the first place, and not to be "funny". Only after then consider fun. S... That's not what I said. Not specific "exercises". But activities. If you like squash, play squash. If you enjoy mountainbike or hiking, go do that. I like lifting. I like lifting more than someone my size has any reason to. And within reason I do. I also like rollerblading and mountainbiking and playing squash and skiing. So I switch it up. As long as I get 4 days a week in where I work out hard, in whatever form it takes, I'm doing ok. Following a strict regime isn't for everyone. Some folks need it, some folks don't. Enjoying how you get your exercise is what counts. If someone hates lifting weight at the gym, they will never have success in the long run. Perhaps they would enjoy circuit training though. Still a helluva lot better than sitting on the couch eating junk food. That's what I was trying to say Edit: one more thing. I think that any program for a diver needs to include a healthy dose of stretching. You think reaching your valves is hard now? Seriously pump up your arms and shoulders. I doubt it will get easier unless you focus on maintaining your flexibility Last edited by jeckyll; January 26th, 2007 at 07:41 AM.