Help newbie with program and questions

[stryped]

Hey there,

Thanks again for all the running advice. I got 5th place in my age group and ran a best of 21:35 for the 5k.

Thinking of joining a gym and lifting weights the first of the year. (And keep running). Maybe for 30 minutes during my lunch hour.I posted on a newsgroup asking about a weight lifting routine. Someone mentioned something called HST which I don't quite understand but it uses less sets and reps of exercises. Here is a link: http://www.hypertrophy-specific.com/hst_index.html

I guess I am wondering if you are familiar with it or if it is just a bunch of hype. I know allot of people try to push "their" way of doing things so I am leery.

I am not wanting to look like the incredible hulk but I am tired of everyone commenting on how skinny I look.

Anyway, I really appreciate it!

 

[TomoUK]

Hey there,

Thanks again for all the running advice. I got 5th place in my age group and ran a best of 21:35 for the 5k.

Thinking of joining a gym and lifting weights the first of the year. (And keep running). Maybe for 30 minutes during my lunch hour.I posted on a newsgroup asking about a weight lifting routine. Someone mentioned something called HST which I don't quite understand but it uses less sets and reps of exercises. Here is a link: http://www.hypertrophy-specific.com/hst_index.html

I guess I am wondering if you are familiar with it or if it is just a bunch of hype. I know allot of people try to push "their" way of doing things so I am leery.

I am not wanting to look like the incredible hulk but I am tired of everyone commenting on how skinny I look.

Anyway, I really appreciate it!

hst is a solid program as it sticks to basic training principles such as progressive overload on the major compound lifts, read the training information vault sticky, you will find information the 5 x 5 training approach which may be more suitable and simpler. Whichever program you choose the key to gaining size is your diet, you must consume more calories than you burn, which will mean a lot of calories if you are continuing running at the same time.

 

[stryped]

hst is a solid program as it sticks to basic training principles such as progressive overload on the major compound lifts, read the training information vault sticky, you will find information the 5 x 5 training approach which may be more suitable and simpler. Whichever program you choose the key to gaining size is your diet, you must consume more calories than you burn, which will mean a lot of calories if you are continuing running at the same time.

Is it possible to do just lifting 30 minutes a day three days a week? I want a "Matthew McCOnney look not a "Lou ferigno" look. (If that makes sense.)

Is it possible to further reduce my bodyfat and gain muscle?

 

[Protobuilder]

It's better than nothing but it's not a lot. People can make decent gains on 3 forty-five minute sessions/wk.

Trust me, you don't just accidentally wind up looking like Ferrigno. It takes insane dedication, time, and genetics. Looking like the latest hollywood twit isn't that hard.

 

[ZGzaZ]

First off, 99.999999999999999% of people cannot achieve the "Lou Ferigno look" even with 15 years of training, great diet, and roids....don't make it seem like it just happens from casual lifting. With that siad, the 5x5 program in the mentioned sticky might be best for you as it is 3x a week, however most of the days will take you a little longer than 30mins, more like an hour... It is possible to reduce your body fat and gain muscle, but not at the same time. You have to pick one or the other....think of it this way, your body maintains it's current weight at a certain amount of calories per day. To gain weight (whatever that may be...muscle/fat) you must be over your maintenance in calories after the amount burned is factored in. To lose (fat/muscle) you must be under your maintenance. This is why you can't do both lower body fat and and gain muscle.

It sounds like you're looking for a lot of easy ways out, and doesnt sound like youre ready to lift...so I would just hold off until youre dedicated enough to make some changes.

 

[stryped]

First off, 99.999999999999999% of people cannot achieve the "Lou Ferigno look" even with 15 years of training, great diet, and roids....don't make it seem like it just happens from casual lifting. With that siad, the 5x5 program in the mentioned sticky might be best for you as it is 3x a week, however most of the days will take you a little longer than 30mins, more like an hour... It is possible to reduce your body fat and gain muscle, but not at the same time. You have to pick one or the other....think of it this way, your body maintains it's current weight at a certain amount of calories per day. To gain weight (whatever that may be...muscle/fat) you must be over your maintenance in calories after the amount burned is factored in. To lose (fat/muscle) you must be under your maintenance. This is why you can't do both lower body fat and and gain muscle.

It sounds like you're looking for a lot of easy ways out, and doesnt sound like youre ready to lift...so I would just hold off until youre dedicated enough to make some changes.

I am dedicated but can only lift during my lunch do to time constraints and having a small child. I run too and dont want to hinder that too much. But i am tired of "looking" skinny to others.

Is it better to do exercise "like over head presses" that exercise several muscles at once. Or are isolation exercises "like shoulder shrugs" that exercise one part better. My main weak area is my chest and the muscles attached to your neck "traps??".

Anyhow, just want to improve the way I look and my self confidence which is an area I am lacking.

I currenlty lift at home in the morning 5 days a week at home for about 20 minutes and run for 30 in the afternoon on the treadmill. At home I bench and incline bench and to cable pull downs. (I know it stinks but again not alot of time with a 2 year old and a 7 year old and a job and family etc, etc.)

I was really wanting to but my bodyfat too so I can see my abs. I am currenlty at 13%

 

[TomoUK]

Is it better to do exercise "like over head presses" that exercise several muscles at once. Or are isolation exercises "like shoulder shrugs" that exercise one part better. My main weak area is my chest and the muscles attached to your neck "traps??".

yes your workout should be based around exercises that work groups of muscles (compound exercises), these would include full squats, deadlifts, bent over rows, bench press, overhead press, there is plenty of info on these in the training info sticky. idealy each workout (if your training 3 x week, mon, wed, fri for eg) should include a pressing exercise such as bench press, a pulling exercise such as rows/deadlifts and a form of squatting.