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02-19-2020, 05:23 PM | #2 |
Rockin' yer FACE OFF!
Join Date: Feb 2003
Location: Omaha, Nebraska
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Been going to Orange Theory for 2 years. I just signed up for the transformation challenge and I'm half way through it.
I'm not gonna win this thing, but I've learned alot about how to eat and excercise for maximum effect. Namely, I wasn't eating enough protein and ended up losing like 2 lbs of muscle, which is NOT what I want. So I started eating more protein...and went 2 days without shitting. Sigh. So, It's been about finding the right balance of everything while doing 4 1hr workouts a week. I'm stronger now than I've been in years and definitely in better shape. I'm 49, so change will not happen fast and I'm not trying to hulk out. Just want a trimmer stronger me to carry me into my "golden years". So far, so good. No idea how much I bench, and I don't really care. Last time I tried a max it was 245, but that was 10 years ago. It might be more or less, I really don't know. But for me, that's not a good measuring stick. |
Posts: 25,838
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02-20-2020, 11:32 AM | #3 |
Indian Twitter
Join Date: Nov 2000
Location: Free Agency
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Most effective way would be a combo of weights and cardio or what ever they call it these days. The tech on cardio these days seems to be HITT instead of just grinding out 45 minutes plus of what ever cardio you're doing. That's what the 14 minute workout on the Max is about. And also when it comes to lifting, high reps with low weights really isn't that good from my experience. Didn't really keep my muscles supple like I wanted. I think it had the opposite effect.
Last edited by philfree; 02-20-2020 at 11:39 AM.. |
Posts: 15,040
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02-20-2020, 01:50 PM | #4 |
Supporter
Join Date: Mar 2003
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Then you are doing it wrong. High reps at lower weight can be just as effective as high weight low reps.
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Posts: 16,455
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02-20-2020, 04:46 PM | #5 | |
In Search of a Life
Join Date: Nov 2018
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Posts: 21,307
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02-20-2020, 02:06 PM | #6 |
MVP
Join Date: Oct 2011
Location: Chandler AZ
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Started working legs hard a few months ago. Was always doing cardio involving legs but wasn't doing much lifting with them. Have a Smith machine in my house and started doing 5 sets of 12 rep squats at least twice a week. Also have a leg curl machine and started basically the same program for hamstrings. Doing hip resistance bands also. Up to 200lbs for my last squat set and 50 for my last hamstring set. Took about a month before I noticed any size difference, but definitely can see it at this point.
Should've been doing this all along - especially the squats. Makes such a huge difference in everything you do. Even everyday life things like golf, climbing stairs, yard work, etc. |
Posts: 12,913
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02-20-2020, 04:45 PM | #7 | |
Supporter
Join Date: Mar 2003
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Posts: 16,455
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02-23-2020, 03:38 PM | #8 |
MVP
Join Date: Oct 2011
Location: Chandler AZ
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Whoa...you weren't kidding. Just tried it for the first time. Goal was 3 sets, but it took me four (33-33-24-10) and my legs are on fire. I fell off a cliff in that third set.
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Posts: 12,913
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02-20-2020, 02:15 PM | #9 |
You gotta kill a few people
Join Date: Sep 2007
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Squats and deadlifts are great. Probably the best bang for your buck lifts you can do.
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Posts: 44,515
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02-20-2020, 04:45 PM | #10 |
Supporter
Join Date: May 2005
Location: Who knows?
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Marcellus, I have been doing the 150-200 grams protein, 300 carbs diet and it's working well.
I haven't felt this good in years. Workouts are fantastic, but damn this extra energy is eye-opening. I can't believe I tried the low-carb keto bullshit in December. I felt like shit 95% of the time. **** that diet. |
Posts: 83,628
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02-20-2020, 05:49 PM | #11 | |
Diablo Negro
Join Date: Sep 2003
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02-23-2020, 05:57 PM | #12 | |
Most Valuable Villain
Join Date: Dec 2006
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Posts: 92,303
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02-23-2020, 06:44 PM | #13 | |
Supporter
Join Date: May 2005
Location: Who knows?
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I work construction. Keto was going to kill me, and it will kill anyone that expends a lot of energy during a day. |
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Posts: 83,628
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02-20-2020, 06:36 PM | #14 |
Supporter
Join Date: Mar 2003
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My 13 year old just made fun of me for not doing my full reps at 295.
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Posts: 16,455
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03-03-2020, 05:15 PM | #15 |
Veteran
Join Date: Oct 2000
Location: Springfield, MO
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