Intermediate Weight Lifting, I Need Sum Tips! Posted: 01-29-07 11:51am
Okay, let me start with some backround
info. I am 19 yrs old, 5'7 and 170lbs.
Ive been working out for 2-3 yrs now and
ive seen an incredible difference. My 1
rep bench press max is 265. But now I am
looking to get leaner, I wanna look more
cut, but I also want to gain a little more
mass. How do I acheive this?
Do I stick with "heavy weight small reps"
or should I change the way I work out?
Is there any way to speed up my
metabolism? If so, how?
Are there any good supplements? Ive tried
creatine, protein, noxplode, glutamine
which have worked for the most part, but
which supplements should I take to acheive
the goals I want?
I want to drop to about 9% body fat, I am
at 13%. My main goal is to lose fat,
without getting smaller or weaker. I want
to lose fat and gain a little more muscle,
I would apretiate a response that answers
all my question, I need some help!!!!
Thanks!
|
matt182
Experienced User , Rather EHEALTHy
Joined: 07 Feb 2007 Posts: 93 Location: Australia
Thanks: 0
Thanked:0
Posted: 02-07-07 22:20pm
Hey
body fat is just a rough guide and can be
misleading at times. But 13% isnt bad!
So im not sure why your so concerned about
that aspect.
Heavy weight small reps is used for
stregnth gains not adding bulk, so if you
wantd to look bigger, do 8-12 reps 3sets.
Note that it takes about two weeks for it
to start so dont be worries if you dont
see results fast.
Unfortunatley you cannot speed up your
metabolism.
|
Niki9
New User, Becoming EHEALTHy
Joined: 11 Feb 2007 Posts: 23
Thanks: 0
Thanked:0
Posted: 02-19-07 11:56am
When I was training for competitions I had
a book that covered all areas of
bodybuilding. One of the most important
things is to understand that there are
different phases of training. You have to
decide which phase interests you the most
right now. The 2 of the phases you
mentioned are completely seperate. If you
want to "cut" your muscles, this phase is
all about DIET, and high reps.You need to
maintain the muscle you have while
shedding the layer of body fat. Alot of
protein, no processed garbage, and cardio
is very important.
The "bulking" phase is when you are
increasing muscle mass, but you will get a
layer of fat from eating so well!lol
As for metabolism, eating 5-6 smaller
meals a day is far better than 3 meals. I
would never forget this...every 2-3 hours.
When your body goes into starvation mode
it will use muscle tissue as fuel...better
to keep it burning fat than taking away
all your hard work. Find some info on
Omega 3 and Omega 6,... I took Udo's Oil,
It was good mixed it in with oatmeal.
As for your one rep max, I'm not sure what
your question was. I wish I could find
that *-#! book, it had a conversion table
in the back. You use a one rep max to
figure out what weight you should be using
depending on what phase you are in. I
found it to be 60-75% for most phases. So
in general if you benched in the 150 - 180
range you would be doing good.
Hope that helps!
The site is not a replacement for professional medical opinion, examination, diagnosis or treatment. Always seek the advice of your medical doctor or other qualified health professional before starting any new treatment or making any changes to existing treatment. Do not delay seeking or disregard medical advice based on information written by any author on this site. No health questions and information on eHealthForum is regulated or evaluated by the Food and Drug Administration and therefore the information should not be used to diagnose, treat, cure or prevent any disease without the supervision of a medical doctor. Posts made to these forums express the views and opinions of the author, and not the administrators, moderators, or editorial staff and hence eHealthForum and its principals will accept no liabilities or responsibilities for the statements made.
Schizophreniahealth
This page was last updated on April 1, 2008
