For those seeking fitness and nutritional advice - Page 9 - Madden Tips, Madden 2009 Tips, Madden 09 Tips, Madden Strategy Guides, & Cheats

xCRANKx · 03-13-2008, 09:20 AM

OK i have another question for you, is this workout routine good, will i see improvement and in how long. Ty, oo and to answer ur other Question, i pretty much have access to everything, Im signed up to a cardinal fitness

The Legend Killer · 03-13-2008, 11:03 AM

Quote:

Originally Posted by xCRANKx

OK i have another question for you, is this workout routine good, will i see improvement and in how long. Ty, oo and to answer ur other Question, i pretty much have access to everything, Im signed up to a cardinal fitness

Which routine did I give you again? No matter what you do you will see an improvement even if it is a half ass routine. Always keep this in mind anything will work but nothing works forever meaning you should change your routine anywhere between 4-12 weeks depending on your goals.

Trust me I have routines that will turn any man into a mouse and they only take 30 minutes to complete but this is more for the advance weight lifter who has been lifting for over a year at least.

Guys don’t feel bad asking me questions. Fitness has always been and always will be my passion in life. No question is a dumb question so if you have questions ask me no matter how dumb you may feel the question is.

xCRANKx · 03-13-2008, 11:21 AM

Workout A
A-Barbell Bent-Over Row
A-Dumbbell Incline Bench Press
B-Pull-ups
B-Barbell Shoulder Press
C-Dips
C-Crunches

Workout B
A-Barbell Squat
A-Swiss-Ball Hip Extension and Leg Curl
B-Lunges
B-Dead Lifts
C-Seated Calf Raise
C-Reverse Crunch

THats the routine you gave me...

xCRANKx · 03-13-2008, 11:22 AM

Does ths woirkout cover Shoulders and back?

The Legend Killer · 03-14-2008, 05:21 AM

Quote:

Originally Posted by xCRANKx

Does ths woirkout cover Shoulders and back?

Yes it does. The Barbell Bent-Over Row, Pull-ups, Barbell Shoulder Press, and Dips all work both the shoulders and back.

I designed this routine based on the fact that you play tournaments on the weekends so you will be able to workout throughout the week with the worry of over training.

The Legend Killer · 03-14-2008, 05:33 AM

How many other people here feel this should be a sticky?

xCRANKx · 03-14-2008, 06:39 AM

Sticky!!!

hurrican3 · 03-14-2008, 06:46 AM

ill sticky this !

The Legend Killer · 03-14-2008, 01:56 PM

Quote:

Originally Posted by ICreate

TLK, I'm not going to jump on the bandwagon here. Though I find the article very interesting, I think the logic is wrong. I could give you a long paragraph on my gym/workout experience and qualifications, but I'm not. Just trust me when I say, I'm qualified.

So, what do I think is wrong with that article's logic or idealology?
You have to look at what a work out or work out program is on a very basic level. A work out involves working your muscles, tendons, and lungs in order to acheive a physical benefit or result. With being said, GO WORK OUT. Especially if you are out of shape, then it's easy because anything you do is going to be benefical. But with people that are already in good shape and are used to a work out routine, you need something more advanced. So, you turn to the "180 principle"and you develop or assume terms for gyms like "Noah's Ark". STOP THIS!!!!! All machines and routines have a purpose. Other people are doing it means nothing. Use the machines and exercises for what they are for. Who cares if other people do it or not. Develop a routine for yourself, get one from a trainer, find one online, or just go and wing it. Counting out certian exercies and machines because other people are doing it at commercial gyms is silly. There is nothing new when it comes to fitness. GO WORK OUT AND DEDICATE YOUSELF TO IT. Too many people are looking for some easy fix or some magical workout routine that will give them results beyond their imagination. What people aren't doing today in gyms is staying dedicated. Taking sets off, or cutting back on reps. It's lack of motivation. The 180 principle holds no water what so ever.

Don't take any of what I've said as disrespect. I'm only calling it as I see it.

I agree with you up to a certain point. Beginners need to start somewhere and anything they do is better then nothing. However I still stand by what I said body part training is a complete waste of time. The foundation of body-part training is shaky because of one simple and often ignored scientific fact. You can't isolate muscles. Whether you're doing a bench press for your chest or an arm curl for your biceps, there are always other muscles at work. These muscles either assist the "target" muscle or contract to stabilize your joints as you perform the exercise.

So when you prepare to lift a weight, your brain sends a nerve impulse to all the muscles needed to initiate the movement, causing them to fire as a single unit. The bottom line is your brain recognizes movement patterns, not individual muscles, so that's the way you should organize your training sessions. Yet few lifters or trainers think in those terms, and that's a problem, because most body-part routines don't allow for balanced workouts, ideal recovery, or efficient training.

For example, here's a common workout plan: chest on Monday, back on Tuesday, legs on Wednesday, shoulders on Thursday, and arms on Friday. Now here's why it's flawed.

The muscles of the lower body, the quadriceps, hamstrings, and calves, are worked on the same day, yet the chest, back, shoulders, and arms are trained separately. There's nothing wrong with training your legs once a week, but devoting an additional four days to your upper body is poor logic.

Having a dedicated "arm" day is overkill. When you train your chest, back, and shoulders, the smaller assisting muscles the triceps and biceps fatigue faster than the larger target muscles. So by doing compound moves, such as bench presses, shoulder presses, chinups, and rows, you're working your arm muscles maximally, even if you never do a biceps curl or a triceps extension.

The arm workout is performed the day after the shoulder workout, even though shoulder presses engage the triceps fully. This results in inadequate recovery time for growth. Since you're only working one body part per workout, you have to perform straight sets, resting between each. That means there's limited opportunity to speed your workout with supersets or alternating sets.
I also disagree with you on your philosophy about machines. I would say only about 25% of the machines that you find in your local gym actually have a purpose.

You can’t expect anyone to come up with a routine on their own when they have no clue how the human body works. They need to have some sort of understanding about anatomy. You can’t just expect to go to the gym and just wing as you would say. That is why a majority of the people who work out on a regular basis end up quitting after 12 weeks because they didn’t get the results that they were hoping for. You want to know why? I will tell you why because they spent the entire 12 weeks doing steady state cardio which is a complete waste of time along with spending countless hours doing isolation exercises on the useless machines.

I also disagree with you when you say there is nothing new when it comes to training. You couldn’t be more wrong. Think about it everything else has evolved and improved in the last 20 years so shouldn't your workout? The fact is there's a faster, more effective way to build muscle than traditional body-part training. Body part training is dead.

The following isolation exercises are a complete waste of time. Instead substitute the isolation exercises with the compound exercises I listed below. Why would I do isolation exercises when I can do a compound exercise instead and hit many different muscle groups with just one movement?

Leg Extensions – Replace with squats.
Leg Curls – Replace with dead lifts.
Biceps Curls – Replace with close grip chin-ups.
Triceps Extensions – Replace with dips.
Front and Side Lateral Raises – Replace with shoulder press.
Chest Fly’s – Replace with incline bench press.
Reverse Fly’s – Replace with seated rows.

High-intensity interval training causes a great deal of metabolic disturbance much more so than a single bout of aerobic exercise performed at sub maximal intensity. As for exercise choices, you need to concentrate on the basics. There are no shortcuts but a consistent effort will bring you results. Don't think that "cutting exercises" such as pec deck, biceps curls, and leg extensions should be the focus of your weight training. Exercises that require a lot of muscle mass (presses, rows, squats, and dead lifts) expend the most energy and signal the body for growth and repair.

Mtajohnson · 03-14-2008, 06:12 PM

Sup Legend Killer,
I'm tryin to get in shape for the physical fitness part of the hiring process to be a police officer. One of the officers i currently work with had me do an hour workout that consisted of 15 minutes running my ass off, 5 minute stationary bike, 5 minute elliptical, and the rest of the time doing sets of 5 pullups, 10 pushups, 20 situps, and 20 squats. This sound like a fat burner to you?

eglong · 03-15-2008, 03:28 AM

Hey LK, when u get time, I would like to get your opinion on this workout, thanks!
http://www.t-nation.com/article/body...r=bodybuilding

The Legend Killer · 03-20-2008, 05:08 AM

Quote:

Originally Posted by eglong

Hey LK, when u get time, I would like to get your opinion on this workout, thanks!
http://www.t-nation.com/article/body...r=bodybuilding

I took a look at the article on T-mag which is a great site by the way although I wish they would stop promoting steroids and other illegal substances but that topic is for another discussion. Overall the site is a great resource for getting fitness and nutritional advice. You just have to be smart enough to weed out some of the BS as you do anything else in life.

My opinion on the article is that I love how they grouped the following exercises in the article which is the exact same thing I have been trying to preach to everyone since day 1. Let’s take a look and see exactly how they group exercises together.

The Stripped-Down Workout
For each workout, you'll be choosing one exercise from each of the following lists. Whatever exercises you choose, you'll continue to use those same exercises for three weeks.

Upper body horizontal push — Flat, incline, or decline barbell or dumbbell bench press, close-grip bench press, iso-ballistic push-up

Upper body horizontal pull — Bent-over row (supinated or pronated grip), one-arm dumbbell row, seated row (triangle handle, straight bar, double-D bar handle)

Upper body vertical push — Standing military press, push press, push jerk, dip, wide-grip dip, close-grip triceps push press

Upper body vertical pull — Pull-up (pronated, supinated, or semi-supinated grip), pulldown (pronated, supinated, semi-supinated grip, wide pronated grip, double-D bar handle)

Quad-dominant lower body — Back squat, front squat, hack squat, lunge, leg press, duck deadlift

Hip-dominant lower body — Deadlift (sumo or conventional), Romanian deadlift, sumo squat, good morning, one-leg back extension, glute-ham raise, dumbbell swing, one-arm dumbbell snatch

This makes much better sense then traditional body part training. The only thing I would like to add to the article is that I would have taken their ideas meaning how they grouped the exercises and design a routine in such a way that I would have recovery days. You have to be very careful not to over train believe it or not it’s very easy to do without even realizing it.

The Legend Killer · 03-20-2008, 05:30 AM

Quote:

Originally Posted by Mtajohnson

Sup Legend Killer,
I'm tryin to get in shape for the physical fitness part of the hiring process to be a police officer. One of the officers i currently work with had me do an hour workout that consisted of 15 minutes running my ass off, 5 minute stationary bike, 5 minute elliptical, and the rest of the time doing sets of 5 pullups, 10 pushups, 20 situps, and 20 squats. This sound like a fat burner to you?

I don't think you're getting the best advice for meeting the demands of a police officer. I have designed routines for fire fighters and police officers in the past and to be honest with you the routine that your friend has you currently doing is by far different then the way I train emergency personals. Now I’m not saying that my way is the only way and I’m certainly not implying that I know everything. I’m just saying that there is a better way then the way you are currently training now.

I don’t understand what the point is of having you do 15 minutes of running on a treadmill, then 5 minutes on an exercise bike, and then 5 more minutes on an elliptical. It doesn’t make too much sense to me. Jumping from machine to machine is not a good idea for several reasons.

If I were you I would do intervals on a treadmill, elliptical, or an exercise bike for 30 minutes twice a week keeping your heart rate in certain zones during certain times. Then on the other two days I would steady state cardio staying within a certain heart rate zone say anywhere from 121-130 + or – 10 beats for the full 30 minutes.

I would then have you do the following spend maybe 5 minutes doing prehab exercises, 10 minutes doing movement prep, 45 minutes of strength/core training, and 10 minutes of regeneration. It would almost be like you’re training for a specific sport minus the movement skills and plyometrics.

Hopefully this gets you going in the right direction.

xCRANKx · 04-07-2008, 07:39 AM

TLK think i can a new routine for next month?

Andrew10CN · 04-14-2008, 07:45 PM

yo man,

I havent ran in about 6 months
but by august i need to be able to run 3.2 miles in about 19 minutes for soccer tryouts.

how should i go about doing this considering i havent ran in awhile? and should i just run that distance everytime and see what i get, or should i do a different strategy?

also i seem to hurt my lower back after intense training. my doctor gave me stretches to do, should i do these before or after i run??

thanks dude

p.s- ive run this in about 20 minutes everyday about 10 months ago, so i kno im capable but i just want to know the fastest way to improve.

Chumpzilla21 · 05-08-2008, 10:04 AM

This thread has a lot of really good info.

flight · 05-12-2008, 04:59 PM

trying to jump higher...

which is better ?

the air alert program...

or the jumpsoles program...

i have the air alert chart and video...

i have the jumpsoles and the chart and video...

which would be more successful ??

xCRANKx · 05-13-2008, 09:36 AM

Air alert program hands down,, it had me dunking by 8th grade

The Legend Killer · 05-13-2008, 11:10 AM

Wow I can't believe this thread is still going strong. Sorry I haven't been able to answer anymore questions as of late but if you post them again or have any new questions you would like to have answered I will try and answer them sometime this week.

Dan

BiteKrime · 05-13-2008, 11:37 AM

MTA Johnson, if you have any question about applying for the police officer position I can probably help ya via PMS.