Lets all Diet & get in shape

[Accumulator]

rmzalbar- I sympathize about the boredom during cardio! I keep my cardio sessions pretty short (but intense), usually 26 or 28 minutes..but I still have to have some kind of distraction. Fortunately for me music videos work OK, so I keep a tape of ones I like in the VCR, a few DVDs of 'em in the changer, and flip between the various cable offerings. But I'd be one miserable guy if those didn't work for me.

And sure you can stay "skinny" (at least in the sense of minimal body fat) while being in shape; I keep my bodyfat in the single digits witout much trouble. And, heh heh, I seriously doubt that you'll have a problem with getting too "big and muscular" If that's a genuine concern, just do ~two work sets of five reps each- enough to get very strong without triggering much in the way of hypertrophy. As long as a muscle doesn't remain under load for at least 20 seconds it's not gonna grow very big (but it can still get very strong).

[hockeyplaya13]

Ok, so I just started doing squats and probably haven't done them in over a year. Right now I'm trying to gain weight for hockey, as well as increase strength (obviously, I'm lifting weights). But for right now, weight gain is my main goal. So how many sets/reps should I do of squats? I'm not sure how much I squat right now, still trying to ease into it and get my legs used to that whole thing again before I really it hit hard, but for now my example workout is like this: 1st set pretty easy, warm up= 10 reps. 2nd set not too hard, 10 reps with additional 10 pounds. 3rd set hard, 10 reps add 10 pounds. 4th set, hard, 8-10 reps add 10-15 pounds. So for mass gain, do I want 5 sets? 3? 10 reps? 6? Should I increase weight by 10 pounds each time? I'm not used to working my legs, so thanks in advance!

[Accumulator]

hockeyplaya13- The most important thing is to do the squats with good form. Don't worry about the weight as long as you're working hard (your muscles don't know what the numbers on the plates are they just know if they're getting worked hard or not).

How many sets/reps is an individual thing- I do well with fairly low reps but most people need to do higher reps. Same for the order of heavy/light sets- I find I do best if I do my heaviest sets right after my warm-up sets while I'm still fresh; others like to build up to their heaviest sets the way you're doing.

Do make sure you warm up first. I do two sets with fairly light weights, heavier on the second of those. Then I jump right into my heaviest set(s). I work with the heavy weight until I *have* to drop down to something lighter and then I do more reps.

I've always done well with fairly low reps for squats, but that's just me and I do lots of other leg work and pretty much cardio and hey, I'm nearly 48 years old.

BUT...the tried-and-true way to gain mass via squats is the 20-rep program; it's been bulking guys up for decades. Warm up, then do a set of 20, even if you have to pause and breath deeply between reps...just keep going as long as it takes to get your twenty. Then rest for 3-5 minutes. Do another set like that if you're up to it. Then do hamstring/calf work and call it a day (never neglect hamstring work, make it a priority). Repeat when you're recovered.

For a better explanation, buy the book "Super Squats", it's the bible of how to get massive through heavy leg work. Go to Captains of Crush hand grippers, weight training equipment for strength athletes – IronMind and check out that book and "The Keys to Progress", which I'm reading now- it also has a *lot* of old-school info on how to bulk up. A few good books like those are about the best money a guy could spend if he's looking to bulk up- better than buying supplements

[hockeyplaya13]

Awesome, thanks! Yea my first really light set is my warmup. I do 10 reps, and even the last one isn't hard at all. And I do focus on my form quite a bit, always watching the mirror. So I'll start doing 4 sets of 20 reps. I also plan to do the stiff-legged deadlift also, and leg curls and leg extensions. For when it gets closer to the beginning of the season, what do you recommend for increasing strength and power, as far as reps and sets?

[Accumulator]

Originally Posted by hockeyplaya13

Awesome, thanks! Yea my first really light set is my warmup. I do 10 reps, and even the last one isn't hard at all. And I do focus on my form quite a bit, always watching the mirror. So I'll start doing 4 sets of 20 reps..

One modification I'd suggest: do the 20-rep set(s) at such a demanding difficulty level that you *cannot* do more than two of them. Make it to where you think you're gonna die doing reps 16-20. If you put enough into those two work sets it'll be sufficient to stimulate growth and strength gains. You can always add sets later if you find those two aren't enough, but the idea is to stimulate growth, not totally trash your muscles to where you're sore for a week

I also plan to do the stiff-legged deadlift also, and leg curls and leg extensions. For when it gets closer to the beginning of the season, what do you recommend for increasing strength and power, as far as reps and sets?

I was never a big fan of leg extensions and IMO if you do the squats intensely enough you won't need 'em anyhow. Squats are a nearly perfect exercise all by themselves; I've had workouts where I only did a few sets of squats and my calf work (nothing for hamstrings) and got my legs, including the hamstrings, so sore I could barely walk for a few days.

The stiff (or semi-stiff "Romanian" style) deads are very good as are Good Mornings, and more beneficial overall than the leg curls, so if you skip anything, blow off the leg extensions and the leg curls. The "stretch position" hamstring work (the deads/good mornings) seem to work especially well after you've already worked the hamstrings by doing your squats good and low (I go below parallel) and the exercises where you have to hold the barbell (as opposed to using a machine) are gonna be the most beneficial.

Add some calf work- you gotta do both seated and standing calf raises as each one works a different set of muscles and there's no way to get properly even development without working both. Strong calves will help you avoid injuries so don't blow 'em off.

I'm not the best guy to ask about the strength/power for sports. I'd expect a routine that works for bulking up will also work for strength/power but I'm no expert on that

[hockeyplaya13]

Ok. In those "4" sets, I include my warmup set, so I'll do 3 sets (2 really hard, 1 warmup) of 20 reps. Typically as soon as I do my last rep in each set of squats, I bring my legs in a little and do as many calves as I can. Then stiff deadlifts, sets of 20 on these as well? And maybe leg curls if I feel up to it. Lastly I'll do a leg press machine, just calves sets of 30?

[Accumulator]

hockeyplaya13- You really oughta get "Super Squats" and learn how to do this stuff right

If you do the squat sets with proper intensity, you won't be able to follow with immediate calf work, or do any worthwhile work on the leg press; you'll be lucky if you can walk across the room normally I know that *I* sure couldn't do anything at the end of a good set of squats except breathe and try to write down the set info in my training log, and even doing *that* is often a serious challenge. Instead of leg press work (yeah, I know it's satisfying to do big numbers on a leg press ) you'd be better off doing another set of squats if you have the oomph left in you. But tough sets of squats are incredibly hard work; about the hardest thing you can do IMO.

I go for lower reps with hamstring work, very seldom over 15 reps/set. Some people say to do even fewer. The 20 reps on the squats are a weird, separate issue; most sets of any exercise should last between 20-70 seconds (with those numbers being the extreme ends of the spectrum) and 20 reps done at the right pace/tempo take a very long time.

This is where you need to study up on fast and slow-twitch muscle fibers so you understand how long to work a muscle (I like The Poliquin Principles, another good book). Getting the most out of exercise takes more study/understanding than most people might think.

I don't really understand the "as I do my last rep in each set of squats, I bring my legs in a little and do as many calves as I can" part of your post. To do calves you gotta step up onto a calf-block and you'll use a *lot* more weight than you do for your squats...so it's not like something you can throw in at the end of a squat set

Do the squats, then the stiff/semi deads for hams, then calves. I do one set for abs and then some gripper work on leg days, though my grip work is sometimes compromised by having held the bar during the deadlifts (do *NOT* use straps, hold the bar with just your hand strength).

[hockeyplaya13]

Got it. I'll try to my hands on those book (Super Squats and The Poliquin Principles). Lol, well the past 2 leg workouts I've taken pretty easy because I'm just trying to get back into the swing of things, but yea I know that "can't walk across the room feeling." The calves after the squats things is something I just thought I'd try last week. I'll axe those, in favor of the machine (on a block) at the local gym. As far as calves go, how many reps of those? I always see people doing them really fast (and I'm talking about the big dudes) and a lot (as in like 30). That surprised me, but maybe they weren't bulking?

[SamIam]

Accumulator,

What is your feeling on the whole SuperSlow methodology? I've laid off and am paying the price these days. I have been trying SuperSlow and find I get TIRED as can be, to the point of 20 to 30 minutes just doing me in! I worked my way through college as a fitness instructor(a loooong time ago) and used to spend a couple hours a day lifting. More than once I couldn't make if up the apartment stairs after working legs, and always followed Arnold's philosophy that More is Better.

However, doing SuperSlow, I find my body feels whipped. Not the super pump of doing 20 sets per body part, but still, tired. I also don't feel the joint pain that I felt as I got older and tried to continue the 4 or 5 exercise, 4 or 5 set routine.

I guess it's similar to a Mike Mentzer advocated routine, in that you are under control and going to failure, but I wouldn't neccessarily call it HIT, like I knew in the old days. Would love to hear your thoughts.

By the way, after a back injury, I've never gotten back into squats. I agree, it's probably the perfect all body workout for someone wanting to burn calories and muscle up, but after dragging a leg around number for 3 weeks when I was younger, I just have never gotten back into squats. I saw you had a serious back issue, do you have any issues these days?

SamIam

[Accumulator]

Woo-hoo, another of my super-long replies follows:

Originally Posted by hockeyplaya13

.. As far as calves go, how many reps of those? I always see people doing them really fast (and I'm talking about the big dudes) and a lot (as in like 30). That surprised me, but maybe they weren't bulking?

Heh heh- most important advice I can give, period: don't go by what other/big guys do Seriously. I've seen monsters doing such stupid stuff I wonder how they get anything out of it at all Just because a big guy does something, that doesn't mean that a) it's why he's big or b) it'll work for you. Do stuff the right way- physiology is physiology, and adjusting for individual differences isn't all *that* big a deal once you try doing stuff right.

I'd recommend you do calves this way: pause for a long stretch at the bottom, then without bouncing, flex up *hard* and quickly, then hold the peak at the top for a second, then lower under control (not just letting the weight slam you down but not fighting it for super-slow reps either...just under control). Those fast "pumping" movements aren't something I really do for *anything*.

As for the reps, even with calves, I just don't do super-high rep sets. I figure that calves get long-duration/ low-intensity work all day carrying you around; I want them to get a *shock* when I work them, so I do my calf raises with so much weight that I can't do more than 20. Doing them in a deliberate way (as described above) means a set of 20 takes a good long time anyhow.

Originally Posted by SamIam

I saw you had a serious back issue, do you have any issues these days?..What is your feeling on the whole SuperSlow methodology?

I'm happy to report my back is OK, 100%. It took quite a while though, and during that time I discovered hip-belt squats (check out that Ironmind link in my earlier post). Those let me do good squats with no pressure on my back at all...not as good a full-body exercise but still really, really good.

I do slow-rep (wouldn't call 'em the super slow stuff I'ver read about, but still...) work from time to time, but no, I don't do the *REALLY* slow work. I read studies (can't remember where or by whom though ) that said it just wasn't a good long-term approach for size/strength gains. I see it as a temporary thing, in the "best workout is the one you're not doing" vein.

Note that "explosive strength" is quite useful in the real world, and super-slow doesn't really address that. Ditto for endurance, e.g. when shoveling heavy snow/etc. where you do the same thing over and over without a break. As for size, I still believe that you need some reps, and need to get those reps done in the right amount of time.

IMO if your joints/etc. are sore or giving you problems, then *something* is wrong Probably a matter of form IMO. E.g., I've slowed my squats down just enough that I have complete conscious control, and that's been good for my knees (I also quit doing stuff like doubles, no longer care about setting personal best records). I also watch that I don't get muscular imbalance, the usual example being strong quads/weak hamstrings, which can wreak havoc on your knees. If something hurts, find out why and what you can do about it.

As I've gotten older, I've sorta distilled my workouts down to what really benefits me. I hardly *ever* do more than ~15 sets for any bodypart and usually a lot less. I'll often get *sore* (and make gains) with just three sets! Comes in handy with life being busy I've also learned to focus on recovery and to really plan out my workouts and study how I'm progressing/not.

[hockeyplaya13]

Awesome, thanks for all your help! I'll give this a shot for awhile and post back on how well it works. And hopefully be able to pick up those books.

[Ray in Kingwood]

Ilike my shape. Its round......and its a shape.