Different workout today

[EZ_E]

So those of you that know me know that I like to change thing up a lot...On the suggestion of a friend who is a PT, today I tried out something a little different.

Interval workout, I trained back today. You do 3-4 sets of an exercise followed by a 3 minute sprint on the treadmill or elliptical or bike, etc...

So my w/o was:

Bent over row 4
Sprint
Pullover 3
Sprint
Tri-grip pull down (on a ball) 3
Sprint
Hammer-strength pull down (standing) 3
Sprint

Probably gonna do this with other body parts as well....

 

[trauck1506]

Not to be a dick, but I would never do this. If your goal was to get in very good cardiovascular shape I guess this would work fine, but my goal is to gain strength and muscle. Those sprints between your lifting exercises would greatly hinder the amount of weight you could lift, which would reduce muscle gains. If you wanted to do something like this I would probably suggest switching all those weight lifting exercises out with explosive movement exercises like push-ups from ground to 2 benches, maybe speed bench, and box jumping. These exercises do not require as much time to recover and they will also be somewhat hard, but just remember to keep the reps low along with the weight.

 

[EZ_E]

You would never do this?

OK.

Don't do it..

 

[Jocques Straap]

So ez_e, what are you trying to get out of this? What are your goals?

 

[grubd]

Not sure if this is the best way to switch up a weight lifting routine. Do different exercises than usual and sprints at the end of session, maybe?

 

[fortunatesun]

I've done the Litvinov's workout named after the Soviet Olympic hammer thrower. His routine was to work up to a set of extremely heavy front squats followed immediately by a 400m sprint. (I can't front squat anything close to 500 lbs. but I did the best I could).

At first it was just out of curiosity, but after a few sessions it was easy to understand the logic. The squat being one of the most anabolic of lifts, it primes your body to get the most out of the sprint afterwards. Some athleticism to go with that muscle, anyone?

Really, I found it made for an enjoyable workout. I'm not usually a good runner, but I was so pumped up after the squats I always surprised myself.

Something like this a lot depends on your goals, for sure. As a change of pace workout, though, it's def. not wasted time. Plus you can accomplish a lot of work in a short period of time.

This is just conjecture, but I think it works the same way as the principle of working apposite muscle groups: bench then barbell rows for instance. In this case, you're just shifting your emphasis to get your energy systems working more harmoniously: phosphagen based activity requiring a maximum burst for short duration followed by glycolytic activity requiring a sustained but intense effort. Both systems are used in weight training and this method helps one to improve the other.

 

[trauck1506]

I was just trying to suggest alternatives and what I think would work better. Just ask your friend the logic behind doing that workout. Most PTs try to get their clients into better cardiovascular shape and reduce fat, but I don't know your friend so I couldn't tell you why he would suggest this.

 

[[CinnamonBuns]]

putting on size, its probably not optimal
conditioning, definitely

most importantly, if you enjoy it, do it. who wants to find the gym a chore

 

[EZ_E]

So ez_e, what are you trying to get out of this? What are your goals?

My goals have always to reamin lean and vascular, we had a long conversation and this was his suggestion for a change of pace. He's never let me down before so I went with it..

This (like every workout) was to change things up a little, tried it for a few days but not going to be making it an every day thing

 

[EZ_E]

I was just trying to suggest alternatives and what I think would work better. Just ask your friend the logic behind doing that workout. Most PTs try to get their clients into better cardiovascular shape and reduce fat, but I don't know your friend so I couldn't tell you why he would suggest this.

That's cool and I appreciate it..

The thing is (and I've do it too) we have a habit on EF of making a diagnosis without 1st doing an examination. In my 1st post I never said anything about any goals. What am I training for?

As far as the trainers thing, in my experience most trainers are GROSSLY under qualified and un-educated. They do what you typed (in red) IF that's the clients goal. But not everyone has that goal. This guy is a long time friend and he knows his stuff, so I trust him. Also, my sister is the Queen of PT's so I have pleanty of good sources..

Probably changing up again Monday anyway, full weight training chest workout followed by walk/run/walk run on the treadmill

 

[EZ_E]

Not sure if this is the best way to switch up a weight lifting routine. Do different exercises than usual and sprints at the end of session, maybe?

Also a good point.

I try to never do the same workout for a specific BP twice in a row...

 

[scotty too hotty]

I try to jog on the treadmill after doing squats for an hour sometimes, just to torture myself. Try that one for something new, trust me, it will make you feel alive for sure! I do that after deadlifts sometimes, too. I do have to make fun of you for using the ball though! Just kidding man, if you love it, by all means do it!

 

[EZ_E]

I try to jog on the treadmill after doing squats for an hour sometimes, just to torture myself. Try that one for something new, trust me, it will make you feel alive for sure! I do that after deadlifts sometimes, too. I do have to make fun of you for using the ball though! Just kidding man, if you love it, by all means do it!

Best exercise EVER! Well, maybe not ever, but you get on that thing and put one foot up it's ALL back...

+1 on the jogging after squats, (I do a brisk walk though) always used to have issues the next day after but doing that loosens me up after a good leg day

 

[mattu3743]

I try to jog on the treadmill after doing squats for an hour sometimes, just to torture myself. Try that one for something new, trust me, it will make you feel alive for sure! I do that after deadlifts sometimes, too. I do have to make fun of you for using the ball though! Just kidding man, if you love it, by all means do it!

dont do that bro, you're going to start breaking down muscle in you're legs, and prob cause injury to yourself

 

[mattu3743]

well a new study just came out that doing 1-2 minuts runs inbetween sets keeps your heart rate up helps promote LEAN MUSCLS GAINS, and helps burn fat, plus you're getting you're cardio in also instead of waiting to the end.

 

[EZ_E]

well a new study just came out that doing 1-2 minuts runs inbetween sets keeps your heart rate up helps promote LEAN MUSCLS GAINS, and helps burn fat, plus you're getting you're cardio in also instead of waiting to the end.

Thanks mattu, Give it a shot, I had a nice change of pace last week...

Also, after I get done weight training I take some BCAA's B4 and after cardio to prevent muscle breakdown...

~EZ

 

[scotty too hotty]

I don't do that on a regular basis, trust me! Every once in a while I do some crazy things that are probably risky. Sometimes my training buddy and I come up with these sort of "challenges", just for fun. There's been the 100 rep bottom stop leg press day, and the 315 race on squats, the squat run, ect.. Stupid, I know, and I'll try not to do that stuff anymore, but sometimes I can't help it!

 

[mattu3743]

Thanks mattu, Give it a shot, I had a nice change of pace last week...

Also, after I get done weight training I take some BCAA's B4 and after cardio to prevent muscle breakdown...

~EZ

no prob ez_e....and i'm goin to start taking bcaa's before and after cardio and workouts too(even with my protien) i've been reading alot about it and it HELPS alot out with not breaking the muscle's down

 

[Jocques Straap]

How do BCAA help to prevent muscle breakdown?

 

[SaiBoT]

I like this EZ_E, sometimes on leg days I do some heavy bag punching and on upper body days I do some kicking to rise my heart rate, the principle it's just the same, Charles Glass, a renowned PT, recommends this to the purpose of conditioning and losing fat, I saw his article about it more than 5 years ago. Keep at it, your friend seems to know his stuff.