Starting the Gym

[Demosthenes X]

Sorry, but much of this information is just flat-out wrong:

A) I wouldn't do just cardio, I would recommend also doing core exercises as well. It will encourage fat loss around your abdomen and increase your flexibility. Also having abs doesn't hurt.

While core exercises are good, they will not encourage fat loss anywhere. Spot fat loss does not exist: you simply need to lose weight, and eventually you will lose weight around your midsection.

B) Just running at the gym won't give you the best fat loss results. Doing high intensity cardio does make your fitter, but it isn't the best way to loose flat. Most people I know do a combination of High intensity and low Intensity cardio.

High Intensity cardio is good, but probably not the best for a beginner. Start small and work your way up to High Intensity Interval Training.

D) I would still recommend doing some weight training. High Reps, Low weight will encourage fat loss.

Weight training: good. High reps/low weight: A myth. You're best served by doing ~8 reps of as much weight as you can handle. Or, start with a reasonable weight for ~8 reps, move up to something slightly heavier, then for your final set, to something you can only just complete. That will maximize your effects.

That's not to say low weight/high reps will not be noticeable - it will, by simple virtue that you're lifting weights - but there are more effective forms of weight training.

If you want a really extreme weight loss plan. Try as soon as you wake up doing an hours worth of cardio/core exercises. Then in the evening do your weight training in the form of a 4 day split.

There's not really any credible evidence that when you train affects your weight loss, though there are certainly many competing theories. Do what works for you and for your schedule, and most importantly, do what you'll be able to maintain.

Also: for an awesome resource and community, check out JohnStoneFitness.com. Lots of great advice, and an active forum, to help you reach you goals.

 

[wpotere]

It's one thing making the abs visible, it's another thing having developed abs...

My point is that you can do core workouts and they won't show unless you are eating right.

I have been working my core for 4 + years and unless I shred the fat, you won't really see the bottom half as I carry belly fat most of the time. It is an 20 - 80 ratio. 20% gym and 80% kitchen!

 

[avro707]

Then you need to do 'em more.

I don't hate squats. Squats hate me.

Yeah I know. I'm seeing the benefits - can feel them too on the bike, I have a lot more power.

 

[Samskeyti]

Yeah I know. I'm seeing the benefits - can feel them too on the bike, I have a lot more power.

It's not until the 1-5 rep range that I begun to enjoy them. If you're still doing them in the 6-10 range, it's time to drop down I'd say. Max weight on a 3 rep set is pretty fun.

 

[Iscariot]

Sorry, but much of this information is just flat-out wrong

Yep. I've stopped trying. Not only are people content to be wrong, they seem to take a certain amount of pride in being obtusely so, as if exercise science is a matter of personal preference.

It's not until the 1-5 rep range that I begun to enjoy them. If you're still doing them in the 6-10 range, it's time to drop down I'd say. Max weight on a 3 rep set is pretty fun.

I respectfully disagree. There is nothing more satisfying than banging out a set of 20 rep squats with your 10 rep max and then puking up all the lovely blues and purples of SuperPUMP and 1.M.R.

 

[NutsNGum]

Happy days, broscience has finally reached Macrumors.

 

[Samskeyti]

I respectfully disagree. There is nothing more satisfying than banging out a set of 20 rep squats with your 10 rep max and then puking up all the lovely blues and purples of SuperPUMP and 1.M.R.

How are you banging out 20 reps on your 10 rep max?

 

[WillEH]

I run for 30 minutes a day, and I eat whatever I like. Don't over do it. Keep it simple.

 

[northy124]

How are you banging out 20 reps on your 10 rep max?

Probs meant 20 sets of 10 reps....

 

[Hellhammer]

Here is a video that shows proper positioning.

http://www.youtube.com/watch?feature=player_detailpage&v=jM7eO5e5ms8

Most people bring their elbows straight out which is really wrong and will cause should pain if you are not careful. Keep the elbows in a little and use the chest more, that is what you are trying to achieve.

Keeping elbows in will also make you lift more weights Keep them straight out and it turns into a tricep/shoulder exercise - and your pecs are a lot bigger and more powerful than triceps/shoulders.

As an example on deadlifts they'll put their stance really wide as they see power lifters do so in competitions even though the typical stance is much closer to shoulder width, or you'll see someone jerk or not keep their back straight. With deadlifts the lift part really comes from the legs channeled through the heels. The back plays a support role. You don't lift with the back. That should be obvious to anyone . Excessively wide stance lets you lift more weight even if it isn't good for you. That's why it's a common mistake.

Wide stance isn't wrong, it's a different exercise called sumo deadlift. Instead of training quads and hamstrings, it trains your hip more. Some people also say that it trains the lower back better because it allows you to go more down with your back, which means the back will do a bigger work. There is absolutely nothing wrong with that as long as you keep your back straight. Regular deadlift may be more effective because it trains your legs as well so in the end, it's up to what you're training for. Powerlifters wouldn't be using wide stance and lifting +800lb if it was dangerous.

There is a difference between poor form and dangerous form. Dangerous form is obvious - you do the exercise using a form that can easily cause injuries, e.g. deadlift without straight back or squat with knees in. Poor form isn't dangerous but may be less effective than proper form. This includes e.g. limited range of motion and wide stance/grip.

One of the keys here is what you train for, though. Not everyone is training to get muscle mass, some are training for strength and endurance. Powerlifters often use very wide stances and grips (less distance allows you to lift more weights) along with limited range of motion when training (board presses, rack pulls and so on, allows you to train a certain part of the lift). Strongmen, on the other hand, often hitch and do other "cheating" as it is allowed in strongman competitions.

Weight training: good. High reps/low weight: A myth. You're best served by doing ~8 reps of as much weight as you can handle. Or, start with a reasonable weight for ~8 reps, move up to something slightly heavier, then for your final set, to something you can only just complete. That will maximize your effects.

That's not to say low weight/high reps will not be noticeable - it will, by simple virtue that you're lifting weights - but there are more effective forms of weight training.

~8 reps is the best if you're trying to gain muscle mass. High reps improve one's endurance and the tone of the muscle ("shapes it" as many call). For a beginner, I would recommend starting with high reps (12-15). The more weight you use, the bigger the chances of getting injured. It's more important to get the form right first and that is easier with light weights. When you have mastered the form, then you can start adding more weights and lowering the amount of repetitions, as long as you keep the good form. If you're on a calorie deficit at the same time, you won't be gaining much muscle mass anyway.

 

[Demosthenes X]

~8 reps is the best if you're trying to gain muscle mass. High reps improve one's endurance and the tone of the muscle ("shapes it" as many call). For a beginner, I would recommend starting with high reps (12-15). The more weight you use, the bigger the chances of getting injured. It's more important to get the form right first and that is easier with light weights. When you have mastered the form, then you can start adding more weights and lowering the amount of repetitions, as long as you keep the good form. If you're on a calorie deficit at the same time, you won't be gaining much muscle mass anyway.

Everything credible I've read says otherwise. That's not to say high reps/low weight doesn't work - it does, especially for someone starting out without much muscle mass period. Lower reps/higher weight just works better.

Safety is a good point, though. I was kind of assuming a beginner would start on the machines... if we're talking about free weights, then absolutely start smaller and be safe.

 

[Hellhammer]

Everything credible I've read says otherwise. That's not to say high reps/low weight doesn't work - it does, especially for someone starting out without much muscle mass period. Lower reps/higher weight just works better.

Safety is a good point, though. I was kind of assuming a beginner would start on the machines... if we're talking about free weights, then absolutely start smaller and be safe.

Most of what I have read (see e.g. this) actually suggest that you change the amount of reps every month or so. Your body adapts if you train the same way every time. Everyone's body is different, though, so I think it's too much generalizing to say that one way is better than the other.

Scooby (that guy in the link) trains at home with two dumbbells, pullup bar and EZ-bar, yet I have never seen a 50-year-old in such a good condition, plus he is natural. His chest program is a killer, even though it's just pushups at home without any equipment.

 

[Iscariot]

How are you banging out 20 reps on your 10 rep max?

Probs meant 20 sets of 10 reps....

http://startingstrength.wikia.com/wiki/20_Rep_Squats

~8 reps is the best if you're trying to gain muscle mass. High reps improve one's endurance and the tone of the muscle ("shapes it" as many call).

Everything credible I've read says otherwise. That's not to say high reps/low weight doesn't work - it does, especially for someone starting out without much muscle mass period. Lower reps/higher weight just works better.

Myofibrillar vs. sarcoplasmic hypertrophy. And it's not actually the reps so much as the %RM load.

 

[Samskeyti]

http://startingstrength.wikia.com/wiki/20_Rep_Squats

"Did I mention these are also called "breathing squats?" That's because you'll be taking big gulps of air between reps. You won't be doing these straight through, expect to spend a good 3 minutes getting through your set."

Well that explains it.

 

[Iscariot]

"Did I mention these are also called "breathing squats?" That's because you'll be taking big gulps of air between reps. You won't be doing these straight through, expect to spend a good 3 minutes getting through your set."

Well that explains it.

It was the single most growth I've ever experienced in my life (and I combined it with German Volume Training for the upper body). It was also probably the most physically demanding thing I've ever done.