This is a great post. Thanks for the info man.These will be very simplistic answers for both, so I can drill down a little more if you like.
But the answer to the first:
If you want to gain strength, you need to do some sort of strength training. (More shocking revelations for this thread, I know - you guys are welcome. lol) It can be pretty much any style you like - barbells, dumbbells, sandbags, kettlebells, bodyweight calisthenics, etc. The tool isn't really as important as how you use it.
By that, I mean you'll generally want a program that focuses on compound, multi-joint movements, is moderate in volume, and progresses you in reps, weight, or both. An ultra simplistic (yet still totally viable) approach would be to do an exercise with a heavy(-ish) weight for say 3 sets x 8 reps. Continue to add reps when you can, as you can, until you can do 3 sets x 10 reps. Add weight, drop back down to sets of 8, and repeat.
As for losing some belly fat, it's about diet. For most people, upping the protein and getting calories in check will do it. I can give some recommendations here, too.
If all else fails (and this will party address@Wild's question, too) just take a Ted Naiman-esque P:E approach. Determine how much you want to weigh in pounds. That's your daily protein intake in grams. At the same time, consume that many grams of "energy", which is carbs + fat combined.
So say you wanted to weigh 175lbs, you'd consume 175g protein and 175g carbs + fats combined daily.
Rinse & repeat.
As for people in fitness making things complicated - that's a topic that could have a lot of facets.
Yes, I think some do to make themselves seem smart and sell shit. They also do because most people are retards and don't wanna hear that all they have to do is simple stuff. Others gets wrapped up in "science" instead of just giving people simple shit that works.
All that said, the *vast* majority of people in the fitness industry are also colossal fuck-heads...so there's that, too. lol
I've seen and even done some of the P90X stuff - very hard workout (especially if you push yourself).Seriously though what do you think of the p90x/body beast/etc programs.
I always liked them because there was no thinking, just push play and listen to what the talking head says.
You're more than welcome - I hope it helps.This is a great post. Thanks for the info man.
Great post, thank you.I've seen and even done some of the P90X stuff - very hard workout (especially if you push yourself).
However, it's catastrophic overkill for the *vast* majority of people, and has *way* too much ballistic shock for said majority of people...ESPECIALLY for people that are significantly overweight.
See what I said earlier about not running with added weight. Same goes for endless Jumps & such.
When I'm designing complex training programs, I'll add a lot of "active rest" in the form of Jumping Jacks, Seal Jacks, Skiers (like Jacks, only scissors arms & legs forward & back instead of side to side), shadow boxing, etc. That stuff can be Ok (provided you're on a surface with cushion) as while there is a ballistic element, it's not a huge one. And even then, I've had people tell me it's too much.
P90X & the like use a LOT of Jumping-style movements to elevate the heartrate and that's not a great idea for people that aren't already in good shape. Plus, they don't really push strength like they should.
Not to mention the workouts are simply just fucking involved...very long and what - 6 days a week, I think?
I could give you a complex training program that would run you 30-45 minutes, build legit strength, and get you sucking as much wind as P90X ever thought of.
Tony Horton is mostly vegan, now.Great post, thank you.
*Wiggy added to Tony Horton's hit list*
You still doing training? Some reason I thought you had gotten out of it.If you wanted an *extremely* simple approach to build some pretty decent conditioning, do Burpees EMOM (Every Minute on the Minute).
Start with Squat Thrusts and do 5-6 reps EMOM x 5 minutes - whatever you can do that's difficult, but doesn't murderize you. Repeat several days a week.
Build up to 10 reps EMOM x 5 minutes. Then add a Pushup and / or Jump (depending on how the rest of your program looks).
I've got a client that's been working with me for roughly 1.5 years or so now. When we first started, 5-6 Squat Thrusts kicked his ass. Now he doe 10 EMOM x 5 minutes...so he's doing 50 total reps in <5 minutes and it's "easy" for him. In fact, this EMOM + now some Sandbag Shouldering (only added in around Thanksgiving) is actually his "side-workout" he does 3x/week on days between his "actual" training / workouts.
Point being - build up to being able to bang out 50 Squat Thrusts / Burpees in <5 minutes and it not kick your ass, & you're gonna have some pretty decent conditioning & work capacity.
You'll just wanna make sure you have sufficient aerobic capacity, first.
meh...not a huge fan.What are your thoughts on the Mike Mentzer type workouts? 1-2 workouts a week, 1 set going to failure in each exercise.
F @Fookster1982 sorry for the seriously late reply. I honestly just now saw this.Here’s one. Im doing a new workout from AthleanX and really like it but wanted to get your take. So basically you take a weight that you can do 12 - 15 reps and start with that. So let’s say im doing bench. I out 185 in the bench and go to failure which is about 16 reps. That set doesn’t count. Now, you rest 30 seconds and then do as many reps as possible. Once you get done with that you rest 30 seconds and do another set. You continue to do that until you hit 20 reps. That’s it for that exercise.
So I would do bench at 185- 16 times, rest 30, 8 reps, 30 second rest, probably a total of 14/15 reps, rest 30, and then finish up my 20. I do that for every exercise I do.
The pros for me:
You get one helluva pump. It feels like my muscles are gonna tear apart and I hate to love it. Plus, I’m sore as shit the next day.
You get done pretty quick. I can knock out most of my workouts in 40ish minutes.
It keeps my hear rate up the entire length of the workout, usually above 135 so I know there is some cardiovascular benefit.
Less stress on my joints. When I was lifting heavy (for me) I was getting really bad tendinitis and joint pain. I still have some in my forearm area but it isn’t as bad as it was previously.
Cons:
The biggest con is I think it is zapping my strength but I have no real way of knowing. I just find myself lowering the weight that I did the previous week. I’ve only had to do that once though.
What are your thoughts on the cons that I’m not thinking about? I was gonna do this for 2 months and reasses.
T @Tuc Ouiner I'm pretty sure you answered your own question. Jack off to these hotties enough and you'll have enough grip strength to close COC #3 in your sleep.IYO what are the best exercises for someone who wants to close the No.3 Captains of Crush Gripper?![]()
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Neither - your mom licks it clean for me.Do you wipe sitting or standing?