well that's just, like, your opinion, man
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|3 weeks 6 days ago||good plan||
That is probably the best plan available to a newbie lifter. Keep your program as simple as possible, and try not to fall into the trap of doing too many "assistance" or "sculpting" exercises, as they will not benefit you nearly as much as the basics. A few sugestions:
For chest, primarily do bench press, incline press and dips. For the presses, either bar of dumbell will do, and you should try both.
For back, I like pullups, but if you can't get 8-10 with good form, do pulldowns instead. Also do bent over barbell rows and dumbell rows.
For shoulders, I would stick to dumbell shoulder presses and upright rows with a wide grip can also throw in some lat raises as a finisher as these really hit the shoulders well.
Arms are an area where new lifters try to get way too complex. Again, simplicity is the key. I would recommend that your bicep workout consist of barbell curls (use EZ curl bar if your wrists are an issue) and alternating dumbell curls. For tris, I like close-grip bench press and skull crushers.
And finally, legs. I know they are not considered a show muscle, but DO NOT skip or gloss over them. The legs are the largest muscles in the body, and when you train them, you release growth hormone that benefits all of your muscles. Stick to basic squats, front squats, lunges and leg presses. Add in 1 direct calf exercise as well.
One final recommendation - take your time and learn proper form on deadlifts and power cleans. These are awesome mass builders. Once you have the form down, you can work in the deadlifts with your back routine and the cleans on your shoulder or leg days. Again, these are great exercises, but if you are not strict with your form, you can get seriously injured.
As for reps and sets, I personally like 3-4 sets per exercise, with most sets taken very close to failure. For rep range, I like to alternate between heavy days (4-8) and lighter days (8-12).
Hope this is helpful.
|3 weeks 6 days ago||HIIT||
Some background before I give my comments. I am also 5'9", and for years, I was a relatively lean 150ish. Around 12 years ago, I decided that I wanted to add some serious muscle, so I spent the next year reading every single thing that I could get my hands on re: lifting - books, magazines, online blogs, etc. I then spent the next 2-3 years experimenting with a host of training methods, primarily aimed at gaining size while staying relatively lean (meaning body fat that woud max out at around 16% in the winter and get down to 9-12% in the summer. At 40, I am not 192 with 10-11% body fat.
From my experience, HIIT is an effective form of cardio. However, while it is short in duration, it is intense, and if done 2-3 times per week in addition to 4-6 days of heavy intense lifting, it can tap into your recuperative ability and result in the loss of some muscle mass. This can, however, be overcome, if you make sure to take in adequate protein (for you, I would say around 180 grams per day spread over 5-6 small meals / shakes), don't cut your carbs too drastically and get plenty of sleep. I also find that adding 5-10 grams of BCAAs and 5g of glutamine following my HIIT sessions really works to prevent the muscle-wasting effects.
As for lifting, as some in this thread have pointed out, HIIT is not really thought of as a lifting program, but what I think you are referring to is HIT (high intensity training) - the philosophy pioneered by Mike Mentzer in the 1980s and used by Dorian Yates in the 1990s. For those who are unfamiliar, this involves relatively short lifting session (under 1 hour) with each body part receiving direct training far less frequently than traditional lifting sessions - sometimes as rarely as once every 10 days. The catch is that the sets are taken to extreme failute with rest-pause, drop sets and forced reps to really tax the muscle.
I have tried HIT training. My personal view is that it is not the most effective vehicle to build lean muscle while at the same time not putting on too much fat. With respect to the muscle building effects, I don't think that the average lifter will put in te level of intensity to reach ultimate failure as required by the program to achieve the desired results with such short and infrequent lifting. With respect to body fat, less time in the gym can lead to additional body fat accumulation if one is not careful, especially if the lifter is taking in significant extra calories as recommended by HIT proponants. I also think that for the average gym rat lifter - i.e. not a D1 football player or bodybuilder with a staff of trainers - this type of training can lead to injury due to the extremely heavy loads and the fact that form will tend to break down as the lifter goes past ordinary muscle failure.
That said, where I think that HIT lifting can come in handy is as a change of pace for those of us who follow a more traditional program. If you are used to lifting 1-1.5 hours a day, 6 days a week, trying HIT can, in fact, shock your body into new growth. I have used it effectively in this manner several times. But, be careful not to stay on too long as those initial gains tend to try up in 4-6 weeks.
|5 weeks 6 hours ago||Wasteful||
You are trying too hard to make a statement where none is required. Obviously, buying team-branded items are a luxury. You don't need them and they are certainly overpriced.
|5 weeks 1 day ago||Kitzzzzz||
Oh no - uniformzzzzz has made its way to soccer!
|6 weeks 5 days ago||No politics||
Absolutely no need to delve into politics. Some on here really like trump. Others really dislike him. I suspect that neither faction will convince the other, and since this is purely a Michigan sports blog, there is no need to try. So let's refrain from commenting positively on Trump, Hillary, Obama any other polarizing political figure.
|7 weeks 4 days ago||Jerseys||
Where are all of the posters who argue that "grown men shouldn't wear jerseys"? Apparently Harbaugh didn't get the memo.
|8 weeks 6 days ago||Soccer||
Brian, so your way to improve hockey is to basically make it more like soccer - larger goals, the offsides rules and the larger pitch (field) - all soccer-like. Even allowing the lack of uniformity in the field, is something that is common to soccer.
As someone who, in the past two years, has become obsessed with soccer, I actually love these ideas.
|9 weeks 3 days ago||Waluigi||
Would be a great get, both on the field and for the all name team
|10 weeks 6 days ago||One problem||
My only problem with the 3:30 start time is that in recent years, more and more of the noon games run over, leading me to stress about missing the first few minutes. This is particularly true since my kids always have sports during the day on Saturday, so I Dvr the games, go on complete and total medial blackout and watch with my wife in the evening as if it were live. If the start is rolled onto another of the many crappy ESPN networks, I miss the opening. Otherwise, 3:30 games are way better than noon.
|11 weeks 6 days ago||I hate ESPN.||
That is all.
|14 weeks 4 days ago||can't stop staring||
nm . I think that this .gif beats the one down thread, and I didn't think that was possible.
|14 weeks 4 days ago||Har-bang||
Harbaugh showing up at hip hop concerts? harbaugh playing drums before the Boss' concert? Worthy of a bang, if you ask me.
|17 weeks 3 days ago||Me||
Name - generic Michigan fan name because I am not creative.
|17 weeks 4 days ago||same here||
I was in college when Legg scored that goal - my friends and I used to play pick-up games a few times a month when we could get ice time. For the next 2-3 years, I think every one of us tried that goal WAY too many times to the point that it became predictable when anyone was behind the net. Sadly, I never managed to get one in.
Absolutely awesome goal.
The mid-late 1990's were pretty good times for Michigan sports.
|21 weeks 4 days ago||ugh||
Someone please tell Steven Tyler to start wearing a bra.
|21 weeks 6 days ago||embarrassing TV||
When I started dating my wife back in 1999, I made fun of her because she had been watching General Hospital since she was in middle school. Now, 17 years later, we watch it together while we eat dinner most nights. I dare anyone to top that for embarrassing shows.
Also, our FAVORITE show on TV currently is Suits - not embarrassing, though.
|22 weeks 3 days ago||Investment bankers||
He said "important jobs"
|22 weeks 3 days ago||Practice?!||
Who knew that iverson was a member of MGoBlog?!
|22 weeks 4 days ago||Wow||
This piece was spot on. When I finished readingt this post, I actually imagined Brian (bearded and wearing his M hockey jersey, of course) standing up from his laptop, dropping a mic in a room in which nobody was around to see it, and walking to the kitchen to grab some lunch.
|22 weeks 4 days ago||This EXACTLY||
My nephew plays MIDDLE SCHOOL travel soccer. We cannot take vacation during his school's Spring Break because it is a requirement that he attend the practices over the break. Same goes for several other sports. My best friend's son plays MIDDLE SCHOOL age travel ice hockey. Part of the agreement that he had to sign for his son to be on the team is that he will not schedule vacation for either the Christmas or President's Day week-long vacations that the kids in NY get. Hell, my neighbor's ELEMENTARY SCHOOL age son spent the entire July 4 weekend at a lacross tournement.
The point is that when someone commits to play on a high-level team, it is not uncommon for that committment to require that person to forego traditional vacations in order to participate in team activities. This has been going on in virtually every competitive sport for kids as young as elementary school age for years. So why the sudden outrage when it happens for D1 College Football Players who are receiving scholarships worth well over $200,000, along with an opportunity to either make the NFL or to have a resume line ("Defensive End, University of Michigan Football Team") that few will ever have that can open so many doors.
|22 weeks 4 days ago||can't please everybody||
If it starts too early, people will complain about not being able to make it because of work. If it is too late, people will complain that it is too late to take the kids to, I expect a 7:00 start time, but I am just guessing.
|22 weeks 4 days ago||reality||
While I don't love the corporate sponsorships (especially the clunky Ira. J. Nikkie Harris etc. HC thing), I see this as a necessary evil, if we want to have the $$ to pay for nice things like stadium renovations, improved weight rooms and practice facilities, Harbaugh, top assistant coaches, etc. I would certainly prefer the sponsorships - especially for a spring game - over raising student ticket prices or some of the other Brandon crap (think, Noodle!).
|22 weeks 4 days ago||seriously?||
Let's step back for a second and pretend that coaches are supposed to do more than coach sports and are supposed to care about - and guide - the well being of their student athletes.
So these two morons really think that it is better for kids to go to Cancun or Daytona, spend 7 straight days getting drunker and higher than can possibly be healthy, than to spend the week - expense free - playing football and having somewhat safer, more structured fun with their closes friends and teammates? Harbaugh even said that his goal is to make it a mix of football and relaxation, with mini-golf and trips to the beach.
As someone who went to Cancun for spring break (albeit back in 1997), I have to say that I would prefer for my own kids not to go. I have heard of so many stories of kids getting serious hurt, and there are countless stories of kids suffering brain damage from excessive drinking / drug use.
Also, in response to the criticism from these guys that it will impact recruiting, it is a fact that recruits disproportionately come from lower/middle income families, and since NCAA guidelines prohibit them from having jobs during the school year, these are kids who predominantly would not be able to affort Cancun / Daytona anyway.
|22 weeks 4 days ago||SO what?||
YOu must have 5 Michigan jackets, along with 100+ michigan hoodies (not to mention a box of Michigan hats and gloves).
Throw on some layers and you will be fine.
|22 weeks 4 days ago||AWESOME||
To me, this is just awesome. I hope that we pack the place with an enthusiasm unknown to mankind. Let ESPN and all of the media show clips of our awesome and pumped fanbase, like they do for schools like Bama. Anything that helps recruiting.
|22 weeks 4 days ago||unacceptable||
You should be ashamed! I hope that Harbaugh berates you on your lack of effort and drive.
And I only hope for that because I genuinely like you and believe that you will appreciate and enjoy being the subject of a Harbaugh lecture.
|22 weeks 4 days ago||starstruck||
I would totally agree with this statement, but . . . HARBAUGH! I was thinking about whether I would ever get up at 2:00 a.m. to camp out to meet anyone, and the list of people that I could come up with was basically:
|22 weeks 4 days ago||wait||
Would you happen to be a nigerian prince who is looking to send me $2,187,983.32? If so, you info is on the way. Being rich is going to be AWESOME!
|22 weeks 4 days ago||I wish I had a rabbit in a hat with a bat||
I wish I had a rabbit in a hat with a bat . . .
|22 weeks 4 days ago||wait||
I don't watch enemy of the state, but does this have anything to do with Obama killing Scalia and then covering it up?