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  • Workout intervals

    Am I not maximizing my muscle gaining potential by spacing my sets of lift heavy things through out the day vs waiting say 30 seconds between them? I am also frustrated at how weak I still am despite working at it for 5 months.
    Don't let anybody tell you, "You can't" just because they can't.

  • #2
    How are you setting up your sessions each day/throughout the week?

    Richard
    It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

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    • #3
      It usually ends up being a a set here and there of squats and push ups and a few veriations while I'm waiting for a meal to cook or while I'm listening to school lectures online. So maybe 20 pushups while breakfast is cooking. 20 Squats when I'm done eating. More pushups after I brush my teeth. Free weight (like light hand weights) in between other tasks. More pushups and squats while lunch is cooking. I was doing it all 2-3 days a week like the primal fitness said. But it seems I have a lot of free time spread throughout the day vs a chunk of time. So 45 seconds of squats sprinkled through the day vs 2-3 sets of 40 squats at one time with 30 seconds between sets.
      Don't let anybody tell you, "You can't" just because they can't.

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      • #4
        Are you doing the hardest variation possible of each exercise? If something feels too easy, then it's not giving you maximum benefit. I can squat 160lbs, but the bulgarian squats in PBF kicked my butt today. The free weights likely aren't doing you any good because they're so lightweight.

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        • #5
          Yes, I am doing the hardest I can of each. The free weights I do enough reps of to max out, but I could just replace those with more body weight exercises if that helps.
          Don't let anybody tell you, "You can't" just because they can't.

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          • #6
            Maybe try doing things at a slower speed? Some people have had success with that. I think that body weight stuff isn't going to build a ton of strength, but each exercise should get easier with time. If you can use some heavy weights, you will see more progress.

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            • #7
              At the end of month 5 have you been able to do more in total than you could at the beginning of month 1? If yes then it would seem on the surface you are gaining strength. Can you elaborate on the "how weak I still am..." part?
              The greater the achievement the more difficult the path. The easy road is granted to those less fortunate as a consolation prize.

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              • #8
                If you want to get strong, follow one of the established programs. You can make amazing progress in a few months of dedicated training. A few pushups here and there is not going to be as efficient as a real program. Check out YAYOG or even simplefit if you don't want to join a gym.
                If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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                • #9
                  I can do more than what I started out doing, but I had in my mind that I would be doing MUCH more. When you see (some) other people work out at the gym, they have that look about them that they are really pushing themselves... Really getting all they can out of every bit of the workout. I feel like a wet noodle most times, and I havent even added heavy weights yet. I lack muscular strength AND stamina to complete the basics. Sometimes people feel weak when they are sick or when they first start eating primally, ya know like carb flu or something, but I feel that way when I'm working out. The long walks don't bother me. They give me energy. But if I am applying force to muscle through body weight sets and reps, I feel like crap and want to curl up in my bed and sleep. I used to jogg prior to primal blueprint, and I did a bit of mountain biking. I used to hit the wall fairly quickly on the bike if I was having to use a lot of muscle strength (hilly trails vs flatter trails), and while I had decent distance jogging, I felt the same horrible flu-like way after I was done.
                  Don't let anybody tell you, "You can't" just because they can't.

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                  • #10
                    It sounds like your working hard but potentially stuck between different systems. If you like working out little and often during the day I would follow A). A 'frequency method' .... this using pushups as an example is when you know what ur max reps are, u then half them and perform this number about 3-4 times during the day. This gets added to each week (no set to failure) in the knowledge that after a few weeks you will re-test with a Higher max. This will increase your strength. I recommend using just pushups, Pullups and maybe squats to start. If you want more conditioning challenges aswell Google 'villanous challenge 1' or 'villanous challenge 2' (theres 5 of them) .... if you like them I can help with a schedule for them.

                    OR B). Keep using marks LHT training 3x a week doing 2 sets to failure of each movement. You can add in marks WOW wods to if you like. If you want to use marks LHT programmes but want to train everyday, the standard programme could also be changed to doing just the pushups and squats on monday, then pullups and plank on tuesday etc etc.

                    Richard
                    It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

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                    • #11
                      How much protein are you eating? If you're not getting enough/eating enough period, you will not make strength gains.

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                      • #12
                        I'm not counting grams per say, but typically I'll eat maybe two hamber patties for breakfast plus veggies. Then maybe a 10 oz piece of salmon for lunch with veggies. And 2-3 chicken legs with skin with veggies for dinner. I weigh 114 lbs... Wouldn't that be enough protein?
                        Don't let anybody tell you, "You can't" just because they can't.

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                        • #13
                          That sounds fine.

                          Perhaps your carbs are too low for you? Some people do poorly on vlc for extended periods. I get depressed if I go more than a week vlc. It can also cause some issues with thyroid. I would try upping carbs... potatoes, fruit... for a few days and see if you feel better.

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                          • #14
                            You can stimulate your muscles to grow by taking them to failure. Do this once a week and let them rebuild and you will get stronger. Do it 3x a week if you like, but the bottom line is the stimulus has to be strong enough for your body to recognize that it must adapt to survive.

                            Greasing the groove is great for getting better at one or two specific movements, but I don't think its all that great for "strength".

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                            • #15
                              I agree my friend to some extent. We have to remember that what works for one might not work for the other (at least maybe not to the same extent). I loved the recent article from mark covering the eccentric failure training. but there is alot to be said for 'grease the groove' which can be near failure. If you look into grey Skull linear progression by Johnny Pain, he advocates the fruquency method with pressups and pullups and his programme is bringing strength gains to all athletes and gym users who use it. Weight gains on this of about 10lbs in the first 5 weeks are common.

                              I wrote somewhere else about Gymnastics. There goal is strength and athletic performance not size, but they build phenomonal strength and great size etc through grease the groove type training. They train several times a day on apparatus never training to failure, trying to hone technique etc and the results speak for themselves.

                              I am trying to finish all the advanced techniques of Marks programme whilst regularly using kb swings and some strongman lifts. I am also trying to write up a schedule to complete the villain challenges from the 'strength villain' site. These should cover most facets of fitness and can be done at various intensities.

                              Richard
                              It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

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