Gym and fitness (64 Viewers)

[Dostoevsky]

I don't like 3 minute rest stuff, I try to rest for 1-2 min. If it's hard I'd lower the reps but I wouldn't change the rest period. I find it more effective.

As for your abs, I think you should do it every day if you don't concentrate on it so much.

 

Buy on AliExpress.com

[GordoDeCentral]

i never understood people who did abs everyday, why don't you do back everyday too?

 

[Dostoevsky]

I don't think he can accomplish much with 10 minutes workout when it comes to abs. He'll just get a flat stomach.

 

[Oggy]

I don't like 3 minute rest stuff, I try to rest for 1-2 min. If it's hard I'd lower the reps but I wouldn't change the rest period. I find it more effective.

As for your abs, I think you should do it every day if you don't concentrate on it so much.

About rest, for me it depends, if I feel like I don't have anymore strenght than I rest for minute longer and reverse.

And when I first saw program I noticed that lack of abs excercises are biggest flaw, so I add them to every work-out.

This program is from the article that Vlatko posted and there is said that the programs like bench/biceps back/triceps and etc are ineffective. I used those programs many times and I had good results, ofcourse they depended on intensity of my workouts. So now I'm thinking should I stick to my old program or try this new one and hope I will get better results.

 

[V]

About rest, for me it depends, if I feel like I don't have anymore strenght than I rest for minute longer and reverse.

And when I first saw program I noticed that lack of abs excercises are biggest flaw, so I add them to every work-out.

This program is from the article that Vlatko posted and there is said that the programs like bench/biceps back/triceps and etc are ineffective. I used those programs many times and I had good results, ofcourse they depended on intensity of my workouts. So now I'm thinking should I stick to my old program or try this new one and hope I will get better results.

I'm on that workout for the second week now and I like it very much. It's a lot different from my 3-day split which I used to do before and much harder. Especially when it comes to legs, it's really takes time to get used to get used to it.

But overall if you follow the program as layed out, struggle with as much weight as possible for the given rep/sets range, it will really pump you out after every workout day.

Most of all I like the fact I'm hitting my back and chest twice a week, instead of once every week.

Here's where I found out about that program(only for Balkan people forum):
http://forum.teretana.net/viewtopic.php?t=21865

To je thread koji sam ja otvorio i ekipa mi se stvarno čini da zna šta govori.

I don't like 3 minute rest stuff, I try to rest for 1-2 min. If it's hard I'd lower the reps but I wouldn't change the rest period. I find it more effective.

As for your abs, I think you should do it every day if you don't concentrate on it so much.

That article depends on progressive overload, meaning you add weight every time you accomplish the given rep/set range on a workout day. It's different when you do 6-8 reps with heavier weight as compared to 10-12 with lighter weight. The former requires more energy, that's why you're recommended 2-3 minutes rest, whereas where you have 10-12 reps you're to do 1-2 minutes rest. Nothing is written in stone, it depends on your workout routine.

Doing abs every day is IMO not effective, unless you're on a full body routine. Abs are a body part like any else. If you wanna do abs everyday, you can do your calves, biceps, triceps every day as well. Same thing.

 

[IrishZebra]

Progressive Overloading is dangerous

 

[V]

Yeah, if you don't do it properly, just like anything else.

 

[IrishZebra]

Not its structurally dangerous to your back

 

[V]

Don't see how, to your back or any other part of your body. If you overload by the smallest weight possible, like 2,5 kg it shouldn't be overly stresfull to any part of your body. If you go from 50kg, to 60kg at once, that's a different thing.

Say you're benching 50 kg in 10-10-10-10 set. When you accomplish that, it's more beneficial to try and achieve 10-10-10-10 with 52,5 kg the next couple of times, then go for 12-12-12-12 and further, with the same weight.

 

[IrishZebra]

Don't see how, to your back or any other part of your body. If you overload by the smallest weight possible, like 2,5 kg it shouldn't be overly stresfull to any part of your body. If you go from 50kg, to 60kg at once, that's a different thing.

Say you're benching 50 kg in 10-10-10-10 set. When you accomplish that, it's more beneficial to try and achieve 10-10-10-10 with 52,5 kg the next couple of times, then go for 12-12-12-12 and further, with the same weight.

excessive core strain can be brought on by even 1kg, that then lead to twisted vertebae or slipped discs.


Back from my cycle

Did 30.1KM in 65 mins, yeah!!!

 

[Zé Tahir]

Anyone tried the P90X? I started yesterday....wow, I'm drained!

 

[IrishZebra]

IS it free to obtain???

 

[Zé Tahir]

IS it free to obtain???

If you download it on torrent, aye

 

[IrishZebra]

Is it straightforwarD?

 

[Zé Tahir]

What do you mean?

 

[JCK]

Does it require equipment?

 

[IrishZebra]

What do you mean?

Is everything you need to do it easily attainable/ time efficent

 

[JCK]

The distances are getting longer and longer

http://www.sportypal.com/Workouts/Details/73607

 

[JCK]

I just came back from an uphill training.

I ran 2 km, found a steep hill that is around 100 meters long and did it 12 times. I ran for another km afterwards and found a 300 meters long hill that is barely up but still it counts and did it 6 times then I ended the exercise by warming down 2 km.

The whole thing was done in 53 minutes.

 

[IrishZebra]

Very well done
Ima do antoher 30km tomorrow