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SimpleFit + Weighted Vest -- Thoughts?

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  • SimpleFit + Weighted Vest -- Thoughts?

    So I'm definitely leaning out due to diet (mostly) and the nature of SimpleFit's body resistance focus. However, I almost find I'm leaning out a bit much. It could simply be that I need to eat more (mostly up' ing protein I guess?), but I'm not sure. Or I might be a hardgainer. Again, I no clue -- I haven't ever been in a position to find out!

    Regardless, I'm wondering what people's thoughts are on adding a weighted vest (~20 lb to start) and dropping down a SimpleFit level or two to compensate, but otherwise continuing as per normal.

    Oddly, I almost feel like doing so would turn it into SimpleGains or LeanFit (SimpleFit/Leangains) kind of mix, with the SimpleFit body resistance circuit/routine but with a Leangains-style focus on heavier weight. Anyhoo... thoughts?
    August 2010: 207 lb, 37" waist, 25+% BF | Currently: 177 lb, 33" waist, ~15% BF

    I have a new site up and will soon be blogging at The Wayward Mind. (My journal is semi-retired at this point)

  • #2
    i don't think there would be any problem with it. it would certainly make you stronger...not necessarily bigger. you're right that size will come more with food.
    20 lbs sounds like a good place to start, but you will probably want more weight not too far down the road. opt for a vest that lets you adjust the weight.
    http://www.marksdailyapple.com/forum/thread60178.html

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    • #3
      I must say I think it is a bit rediculous that you are giving leangains the credit of using "heavier weights" lol.. It sounds like you want to build muscle mass, in which case I don't think adding 20 pounds is going to have a tremendous difference. The nature of the workout (interval training, high reps, short rests) probably isn't going to stimulate any muscle gains on its own after a period of a couple of months. I would recommend a barbell routine 1-3 times a week if your focus has switched from leaning out to building muscle, coupled with a more aggressive calorie intake (veggies/meat to satiety usually isn't enough).

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      • #4
        And I would add to pandadude's recommendation that you try going heavier weights/lower reps. As in less than 8 reps per set. To exhaustion.
        42 yo female; 5'8"
        Oct 2009: 205 lbs
        Dec 2010: 167 lbs
        Current weight: 158 lbs (first time under 160 in 17 years!!!)
        Goal weight: 145 lbs

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        • #5
          a vest to get stronger, eat more to get bigger.

          Rep scheme does matter, but food intake matters most. I’ve read higher reps for hypertrophy (make muscle grow) less reps for straight up strength. I combine both (heavy low reps, higher unweighted reps) and eat around maintenance, my body’s going how I want it, so I’m not messing with it too much.

          I’m doing chins with 60lbs now for about 5-6 reps and loving every workout, it feels awesome. My short term (few months) goal is 100lbs for reps, same with dips. Dips are lagging though at 40lbs for 5ish reps right now, mostly because I alternate dips with shoulder work (mostly HSPU) but do chins or pull ups at every workout (2x a week, with random work thrown during the week but not weighted)

          So throw that vest on and be a man!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!111l ozl
          I used to seriously post here, now I prefer to troll.

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          • #6
            @ iniquity: are you doing weighted HSPU? if so, how are you adding the weight. i would think that a vest would slide up and smack you in the face.

            @pandadude and bokbadok...you don't need a heavy weight program to add size. check out cheapo, who's big and ripped doing only simplefit, no additional weight. heavy weight is good for strength though.
            http://www.marksdailyapple.com/forum/thread60178.html

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            • #7
              Originally posted by primalrob View Post
              @ iniquity: are you doing weighted HSPU? if so, how are you adding the weight. i would think that a vest would slide up and smack you in the face.

              @pandadude and bokbadok...you don't need a heavy weight program to add size. check out cheapo, who's big and ripped doing only simplefit, no additional weight. heavy weight is good for strength though.
              No my HSPU are bodyweight only and I’m still working on getting full ROM so I’m currently doing them with one leg up and one leg on an elevated surface. Using parallettes I can dip all the way down and come up but without that leg assistance (or lack of leg weight, whatever) I can’t do a proper positive rep.

              When I can get 10 HSPU full ROM I’ll figure out a way to add resistance. I think ankle weights could work. I’ve seen people do them with vests though, without the smacking head syndrome.
              I used to seriously post here, now I prefer to troll.

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              • #8
                Thanks for the advice, all! Good to know about strength vs size.

                As it stands, I'm still looking to drop fat, so I guess I'll just keep on keeping on for now (unadjusted SimpleFit). However, I'll remember to use heavy weights, >6 rep, etc., if/when I get to the point I want to add muscle for size. That might be later this summer.
                August 2010: 207 lb, 37" waist, 25+% BF | Currently: 177 lb, 33" waist, ~15% BF

                I have a new site up and will soon be blogging at The Wayward Mind. (My journal is semi-retired at this point)

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                • #9
                  Help an old guy out, what is HSPU?

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                  • #10
                    Originally posted by DanC View Post
                    Help an old guy out, what is HSPU?
                    hand stand push ups
                    http://www.marksdailyapple.com/forum/thread60178.html

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                    • #11
                      HSPU = Handstand push up

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                      • #12
                        Thanks

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                        • #13
                          Originally posted by Patrick View Post
                          Thanks for the advice, all! Good to know about strength vs size.

                          As it stands, I'm still looking to drop fat, so I guess I'll just keep on keeping on for now (unadjusted SimpleFit). However, I'll remember to use heavy weights, >6 rep, etc., if/when I get to the point I want to add muscle for size. That might be later this summer.
                          Nein mein fuhrer, add that vest now that you are strong enough for it. Trust me I'm still skinny as fuck. You won't gain muscle just from adding more resistance as long as you keep your food intake similar. I'd have to eat aggressively to gain.
                          I used to seriously post here, now I prefer to troll.

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                          • #14
                            Originally posted by iniQuity View Post
                            Nein mein fuhrer, add that vest now that you are strong enough for it. Trust me I'm still skinny as fuck. You won't gain muscle just from adding more resistance as long as you keep your food intake similar. I'd have to eat aggressively to gain.
                            I agree with iniquity, add the weight and drop down a level or two (or even go back to level one) and work your way back up (at best it would take 1 week to go through each level, and the adaptation time would be good for your body).

                            To reiterate again, if you want to put on mass, eat more food. If you want to put on lean mass, eat more protein. Barbell work would better stimulate muscle growth, but even then, if you don't put enough resources into your body you won't gain muscle mass. I've been doing Starting Strength for the last 2 months and I've stayed the same weight while losing bodyfat and getting stronger (I've probably put on 10-15lbs of lean weight [estimated 5% loss of bf]).
                            I didn't like the rules you gave me, so I made some of my own.

                            Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

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                            • #15
                              I am a big fan of weight vest work. I run in one, do farmer carries, do pull ups in that's about 30 lbs. It will really help develop your core and increase your work capacity while doing routine things like walking the dog. However if you want to do body building (big muscles) then you should be doing traditional body building which is pretty much the antithesis of the PB methodology. I know it feels like you are wasting away but honestly until you are below 8% fat - you aren't. I'm around there myself now - 8 pack and all and am seriously considering going back to bodybuilding since I miss being "large."
                              ad astra per aspera

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