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HIT Rob

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  1. LOL, sorry just love talking training, diet and what have ya:) I know what ya mean about IF, for the first few times you really need to be in the zone, but when your body begins to adapt its actually not that bad. perhaps the leangains approach would be better for you, daily 16hr fasts with an 8 hour feeding window. Just a thought:)) For fats I use coconut oil, hemp-seed oil, flaxseed oil, nuts, avocado's etc, they play a big role in getting leaner and hormone production.
  2. Hi Mike, Don't do anything too drastic man, as Ross would say...slow and steady win's the race. I'd suggest getting some more good fats in your diet, vary your diet, and always combined carbs with protein to minimize insulin production. Have your ever considered doing a bit of intermittent fasting? I've found it works great for dropping BF (and then some:) Hope this helps Rob
  3. Hi Eden, Different numbers have been put out there as to long we should or shouldn't train for, some say no more than 30 mins, some say no more than 45-60 minutes. I personally don't believe you'll burn away your existing muscle training for more than these times, that being said, it remain's a fact that in order to warrant an adaptive response from the body, the stimulus needs to be of a high order, and intensity and duration exist in an inverse ratio, in other words, we can't train intensely for too long. Like all stimuli, there is a narrow therapeutic window, strength training is no different.
  4. Hi Eden, Yes, you should see some results even with just one fast per week, it will take some time, so just be patient, but as the saying goes, good things come to those who weight:) Eden, Here's a very good documentary on the human brain, and what happens when its pushing to the limits, in the segment's, watch what happens with the lost cave explorer, whats remarkable, is that this individual went 35 days without eating, whats even more remarkable to me, is that his body didn't start feeding of his muscle until 21 days without food....food for though??
  5. Certainly mate... Why i began IF? Id done quite a bit of research into human evolution (just a personally interest), then i seen a very good BBC Horizon documentary about the health benefits of IF, at the time i was had some health issues i knew IF could possibly help manage. As well as that, I'd at that time become de-conditioned after suffering a stroke several year prior, so maintaining lean tissue and dropping fat became my focus. How i went about it? I've tried a few different ways, but I've found that the 5/2 approach (2 20-24 hour fasts on alternate days) worked best for me and my lifestyle, i fast on my days off work (for me that's normally Mondays and Thursdays), so my last meal on a Sunday evening is at around 5-6pm, i dont feed again until at least 2-3pm the next day, if my willpower holds out, i'll go the full 24hrs and hold off until 5-6pm. During the fast i just stay well hydrated, i drink just water and maybe a cup or two of green tea. How do i feel and behave on fasting days? My energy levels are actually usually higher, am more alert, and its actually nice not having to think about what your going to eat, believe it or not, you began to look forward to fasting days. If my schedule allows for it, i'll train about an hour or two before i feed. After breaking my fast, i do get an minor energy slump for about a half hour, then i get another burst of energy. The benefits I've experience... Improved blood pressure (no longer require medication) Improved Blood sugar reading's (now normal) Improved Heart beat (I've an irregular heart beat) Improved cholesterol reading Improved energy levels Better recovery from workouts Lost over 50lbs in the last 20 months (just one or two 15-20 minute H.I.T workouts per week) Improved bodyfat levels The benefits for me have been well worth the efforts, fasting works quite simply, when your body isn't having to digest food, your body puts its energy into recovery. The more research i do, the more i believe that we were never mean't to use food as fuel, but rather, for replenishment. Rob
  6. Hi Eden, Personally i use coconut oil for cooking, its a great source of fat that can be readily used for energy, hemp seed oil is also great, it has 25x more omega 3 fatty acids than olive oil, flaxseed oil's another good one. Nut wise, yeah i love home made almond butter and milk, i eat all nuts, but in small dose's (small handful, although i've big hands lol). With IF (intermittent fasting), no..it will not destroy your efforts, it will enhance them, there's more and more research being done into IF to back it up, i personally believe the reason why we dont hear more about it, is because there's no money to be made from it. I still train sometimes in a fasted state, my strength levels are just as good if not better. A couple of good site's to check out on this is Brad Pillon's 5/2 diet, or Leangains.com. Hope this helps Rob
  7. Pleasure mate, I love ta talk training:) Couple of things about static holds, there is a higher blood pressure increase with this type of exercise, so holds should ideally be held for short periods. what i will be doing is static rest pause training, 10 second holds followed by a 10 second rest pause's, repeated 2-3 times or until you reach a set were you cant hold the weight for 10 seconds. There's two benefits to rest pausing the holds, firstly it will stop your blood pressure from rising too high, as your releasing the contraction for short rest pauses, secondly it will help physiologically, rather the "waiting out" for a muscle to fail, the rest pause's physiologically break it up into smaller chunks. Have your training partner/ or gym member on hand to help you into the fully contracted (which should be roughly 30% more than you would lift through a full range of motion). Best Rob
  8. Your thinking is correct, the number one factor in any fat loss program is / or should be, the maintenance of lean tissue. Indeed, high protein/fat, low carb diets are great for melting the fat, however for many they also lead to loss of the good stuff too. I would advise getting some more good fats in your diet, first and foremost for health reasons, and secondly because they'll help with getting leaner. Tinker with your macro's intake, reduce your carbs a little, increase your fat little, fat loss is not just as simple as calories in vs calories out. You need to set up the proper hormonal environment, when you get it right everything will just fall into place. Personally i always combined protein, carbs and a little fat together, secondly i've found intermittent fasting an effective method for fat loss, i aim for one or two 20-24 hr fast's per week. Making these small adjustments helped me shed more than 50lbs of fat in a 20 month period. This is a very good fat cutting article from Dr Layne Norton http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html
  9. Hi Mike, Two words, static holds!! if someone said to me, your only allowed to train one way, for me it would be with static holds / max contraction training. When i get don training with my trainer i'll be returning to using them exclusively. Reason - The fully contracted position (or the position of maximum motor arm) is the one position where all the available muscle fibers can be brought into play, that being true, the question can be asked, where is the merit of moving into or out of the one position? All it represents is a diminishing in muscle fiber recruitment. Muscle fibers are recruited solely by the amount of weight they are made to contract against, this being the case, a full range of motion restricts you to using a much lighter weight than what you can maximally contract against. Another benefit to training this way is that it minimizing wear and tear on the joints and connective tissues - as your not having to move through positions of disadvantaged leverage that a full range of motion has you do. This type of training is ideal for someone such as yourself who is exposed to a lot of wear and tear in your job. Max Contraction Video - http://www.youtube.com/watch?v=ekJtCzRnD7E You do require two ingredient's though, a strong training partner to help you into the contracted position and machines with big weight stacks.... If you don't have access to the above, then i'd recommend something like pre-exhaustion, that is, an isolation movement for a given muscle group trained to failure, immediately followed by a compound movement trained to failure. You wont be able to use as much resistance on the compound movement after first pre-exhausted that given bodypart, however that wont matter, the main thing is you go to failure. My trainer John Martini (current overall Mr N.I) has used this technique with amazing results over the last 2 years, he pre-exhaust's everything. He explained to me that using compounds first is more strength oriented, he went on to say its a low stress high intensity technique that is over time less stressful of the joints and connective tissues. Anyway, hope this helps, if ya need me to elaborate more on anything just let me know:) Best Rob
  10. Back & Biceps workout today 1. Underhand Chins BW - 15kgs of assistance x 7 reps + one static hold to failure 2. One Arm D-B Row 50kgs x 10 reps + 2 half reps to failure 3. Biceps Machine 85kgs x static hold to failure That's all she wrote, a mere 9 minute workout. My trainer was unable to make today's workout, so i reduced the volume of the workout. I plan on using just 3-4 set workouts again, this seems to be my optimal, these 5-6 sets workouts I've been performing of late is not producing additional gains, if anything there just digging a deeper hole into my recovery. MM said volume was a negative factor, by jove he was right.
  11. Hey Ross, Thanks mate, nothing worse lol, got some soy protein, gonna give that a whirl.
  12. Watched the animal show Ross, that's really cool what yaz do, am amazed at how small they are. Now i know why they call ya batman:)
  13. Hit chest - shoulders and triceps tonight... Went as follows... Chest 1. Incline D-B Flyes 80kgs (total) x 6 reps + 2 forced reps to failure immediately followed by... 2. Hammer Chest Press 150kgs x 2 reps + 2 forced reps to failure one minute rest, then... Shoulders 3. Machine Lateral Raise 90kgs x static hold to failure (23 seconds) immediately followed by... 4. Smith Machine Shoulder Press 90kgs x 5 reps to failure + 2 forced reps one minute rest, then... Triceps 5. Triceps Press-down Stack + 20kgs x 11 reps to failure immediately followed by... 6. Machine Chest Press 150kgs x static hold to failure (20 seconds) Including a couple warm-up sets, then workout was completed in just over 14 minutes. Me muscles are toast!!
  14. No worries mate, as Mike Mentzer told me "i don't have exhaustive knowledge, but am certain about what am certain about" lol Build up to just one set to failure per movement, and unsure and maintain strict form, though i probably don't need to tell ya that:)
  15. Hey Ross I've had a lot of debates over this one lol This is what i believe... The stimulus needs to be of a sufficient magnitude to warrant an adaptive response. You literately need to threaten your own physiology, and in my opinion, performing 4,5,6 or even 10 sets to only a certain point with the same weight and for an arbitrary number of reps just doesn't cut the mustard! I've (and anyone i've ever trained) always found training to failure to be the most productive and efficient way to train. Listen to how Mike Mentzer explain's it at the start of this When training to positive failure, and as you grow stronger, one MUST properly manage the stress (yes you can train to failure and manage stress), and one MUST regulated their volume and frequency accordingly, if you don't....your progress will come to a grinding halt. Best Rob
  16. That's it mate, as long as you still staying within an anaerobic pathway your good ta go. Are high reps better for the joints / connective tissues? There is unfortunately a wear and tear / damage element here too.
  17. Hi Mike, For me, i tend to use a weight that allows me to still stay within an anaerobic pathway, that's means no more than 60-70 seconds of time under tension, so for example, if i was taking 3-4 seconds to complete a rep, then your talking anywhere between 15-20+. As far as an exact rep number goes, i don't have one, just whatever rep i hit failure on. Best Rob
  18. Hi J, That's a lot of volume there chum, and a lot of very specific movements for someone at your level (and of your genetic's), personally i would recommend you focus more on a small amount of compound movements for a while, these movements are much greater growth simulators and will help build a foundation mass (i don't recommend arbitrary system's that are based on two numbers that match, such as 5x5). Yes, isolation / targeted movements do have there place, however they should come in later down the line. The goal of a bodybuilder is not to go into the gym to see how much weight he or she can lift, or to see how much work he or she can endure, your actual, literately purpose as a bodybuilder, is to do the "precise" amount of work required to stimulate your body, then get the hell out of the gym, go home, rest, recover and grow. As far as being sore is concerned, my mentor and former Mr Universe Mike Mentzer said this to me... "if getting sore was necessary, I, nor my brother Ray (who was a former Mr America) would have ever won a physique title, the only time we ever got sore was coming back after a layoff" he when on to say "the pump is also not a sure fire indicator that growth has been stimulated, intensity of effort is what stimulates growth, the harder you train the greater the growth stimulation, this has been verified by science and is an absolute requisite for muscle growth, the pump however has never been so verified" Hope this helps and the very best with your journey Rob
  19. Indeed, especially for those with slow twitch fiber dominate muscles
  20. Hello mate... In my experience I've found high reps / longer time under tension can be quite productive for stimulating growth, especially were my legs are concerned. If your goal is to optimize your muscular development, then the weight is of second importance, growth is stimulated by fatiguing the muscles. In this interview, leading researcher in the field of exercise physiology Dr Wayne Westcott talks about rep ranges... http://www.highintensitynation.com/2011/10/high-intensity-training-interview-of-the-month-dr-wayne-westcott/ Best Rob
  21. Just back from the gym... Leg day:( Warm-up - 2 sets of Seated Leg Press Tri-set 1. Lying leg curl 70kgs x 21's - 7 (contracted half), 7 (stretched half), and 6 full ranges reps to failure 2. Leg Extension (static hold) 130kgs x 36 seconds to static failure 3. Seated Leg Press 250kgs x 12 reps to failure 0ne minute rest, then.. 4. Standing Calf Raise 110kgs x 14 reps to failure + 3 forced reps That's all she wrote, the tri set for the thighs was something else to say the least:) Post workout meal - chick pea's, whole grain rice, and vegetable's - clean, clean, clean
  22. Mate, that's great, thank you, will have a good nosy. Cheers Rob
  23. Hi MF, That's awesome, thank you, I'll contact them to see if they ship to the UK, i see i'll look around for pea protein here, if push comes to shove, i'll get the sunwarrior, perhaps some coconut oil or some peanut butter schaffed in will help the texture situation. I'll let ya know how i get on mate:) Cheers Rob
  24. Was feeling good-ta-go today, so we h.i.t it... Back - Rear Delts - Biceps 1. Fixed Pulldown - 110kgs x 6 reps + immediate drop set @ 75kgs x 7 reps to failure + 2 forced reps 2. One Arm D-B Row (to the hip) - 50kg x 8 reps + 3 half reps to failure 3. Rear Delt Machine - 75kgs x static hold to failure + drop set @ 55kgs x 6 reps to failure 4. Biceps Machine - 70kgs x 5 reps + 2 forced reps to failure + static hold to failure 5. Weighted Back Extension Bw + 20kgs x 14 reps to failure 14 minutes of pain, love every minute!!
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