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Windsprints and leaning out

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Juice Authority

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Maybe this doesn't belong here maybe it does. I hear a lot of you are incorporating windsprints in your workout routine. What's the science behind that? My theory on it is that it increases blood flow and circulation by pumping more oxygen into the muscles that allow for harder contractions and better pumps in the gym. Now this could be totally out of left field but it might have some merit.
 
Windsprints are awesome. Whenever I do windsprints my legs and stomach get ripped up in like 3 0r 4 weeks. It doesnt take a genius to figure this out. Just watch the 100m in the olympics.
 
it's like HIIT dude; and if you read some of the studies comparing it to lower intensity cardio; it gets people ripped way faster.

*due mostly to the drastic metabolic increase in the hours after the session.
 
What is it? You don't like the gray and blue? The format isn't to your likeing? You don't like the name Anabolic Fitness? WHAT?
You just won't go over there and read the Fukkenshredded windsprint program and the discussions about it. You know he STARTED the windsprint fat loss program on the boards in the first place?

HE DID \/ \/ \/ \/ \/ \/

fukkenshredded.jpg


Fine. Don't go there. I see how it is with you.
 
ulter said:
What is it? You don't like the gray and blue? The format isn't to your likeing? You don't like the name Anabolic Fitness? WHAT?
You just won't go over there and read the Fukkenshredded windsprint program and the discussions about it. You know he STARTED the windsprint fat loss program on the boards in the first place?

HE DID \/ \/ \/ \/ \/ \/

fukkenshredded.jpg


Fine. Don't go there. I see how it is with you.
Click to expand...

lol that might be the most entertaining thing I've read all night. :D
 
Uhh ... Ulter .,..that was me who asked you the first time. I think that you are mistaking JA for me asking a second time. I did check it out on the AF board. Great board with lots of info ... great postcycle section as well.

JA, think of it as a metabolism kickstart. Although its done for only a short period of time, it kicks your BMR into gear for hours afterwards as compared to a low intensity cardio regimine. Check the AF board, you can find some great info.

The only downside for me is my shins. I think that I am just to heavy to be sprinting ... I get shinsplints from it very easily. Its only gonna get worse when I start my cycle too.

Mavy
 
ulter said:
What is it? You don't like the gray and blue? The format isn't to your likeing? You don't like the name Anabolic Fitness? WHAT?
You just won't go over there and read the Fukkenshredded windsprint program and the discussions about it. You know he STARTED the windsprint fat loss program on the boards in the first place?

HE DID \/ \/ \/ \/ \/ \/

fukkenshredded.jpg


Fine. Don't go there. I see how it is with you.
Click to expand...

Ok, ok, ok. I'll go grace you all with my presence. :)
 
I've not understood the fascination with sprinting for BB'ers personally, and I was on the track & field team two years in college. Yes, it can burn alot of calories in a very short time period. However the risk of injury is very high. Quite often hamstring pulls/tears are the result of a muscle strength imbalance..the quad contracts so violently that it more or less pulls the hamstring from it's attachment. I also think the high intensity interferes with quad workout recovery. I'd rather do lower intensity exercise for a longer period of time personally. Give me a bicycle and 20-40 miles of pavement and I'm a happy guy. Let me tell you, chicks in cars dig a muscular ass & thighs pumpin away from a stoplight. I get alot of honks (at least til they pull up alongside and see my ugly mug)

:)
 
Dial_tone said:
I've not understood the fascination with sprinting for BB'ers personally, and I was on the track & field team two years in college. Yes, it can burn alot of calories in a very short time period. However the risk of injury is very high. Quite often hamstring pulls/tears are the result of a muscle strength imbalance..the quad contracts so violently that it more or less pulls the hamstring from it's attachment. I also think the high intensity interferes with quad workout recovery. I'd rather do lower intensity exercise for a longer period of time personally. Give me a bicycle and 20-40 miles of pavement and I'm a happy guy. Let me tell you, chicks in cars dig a muscular ass & thighs pumpin away from a stoplight. I get alot of honks (at least til they pull up alongside and see my ugly mug)

:)
Click to expand...

That's cause you're an old man! :D
 
Not to mention Farvergnuugen is a hardgainer and burns everything by just THINKING about cardio... I have to push/rest sprint from here to pluto to get half that benefit.

I can not wait until my doc agrees to a lifelong t3 party....
 
Mavy said:
Uhh ... Ulter .,..that was me who asked you the first time. I think that you are mistaking JA for me asking a second time. I did check it out on the AF board. Great board with lots of info ... great postcycle section as well.

JA, think of it as a metabolism kickstart. Although its done for only a short period of time, it kicks your BMR into gear for hours afterwards as compared to a low intensity cardio regimine. Check the AF board, you can find some great info.

The only downside for me is my shins. I think that I am just to heavy to be sprinting ... I get shinsplints from it very easily. Its only gonna get worse when I start my cycle too.

Mavy
Click to expand...

Try the same principle, but other applications: Steep hills, recumbent cycles, manual stairsteppers, etc.
 
the heavier bro's out there should either not run/sprint or be very careful.. but.. sprints can be done using a bike a row machine or any type of cardio.. including lifting weights with less weight :)
 
Jacob Creutzfeldt said:


Try the same principle, but other applications: Steep hills, recumbent cycles, manual stairsteppers, etc.
Click to expand...

Good idea bro ... got a pretty similar effect from the skier today. Heartrate still dosent get as high as sprinting, but close enough and saves my shins.

Cheers,
Mavy
 
most people laugh at me when i suggest it but try high rep training.. i do 3-4 sets of 40-30 reps in a row only 10-15 secs of rest


i mainly do this for anaerobic conditioning to simulate a "fight" or a round or whatever but my heart rate gets almost as high as when i am fighting or sprinting... i do understand for bb'ers that this can interfere with the normal weight training schedule but i sugesst some of you looking to lean up give it a try.. it has helped me in many many ways since i started incorporating this type of "Circuit" training..

good luck
 
I tried the 50 yard sprints last year and liked them a lot, gave me a good change to the 30-40 mins on the incline treadmill. Im guessing the best time would still be early in the day or first am?

One thing that I have always worried about is that cardio on a bike will not help with the fat in the chest or arm area, is this correct? This is the reason I stick with sprints, jogging, or walking on an incline, my arms are always moving.
 
Dial_tone said:
I've not understood the fascination with sprinting for BB'ers personally, and I was on the track & field team two years in college. Yes, it can burn alot of calories in a very short time period. However the risk of injury is very high. Quite often hamstring pulls/tears are the result of a muscle strength imbalance..the quad contracts so violently that it more or less pulls the hamstring from it's attachment. I also think the high intensity interferes with quad workout recovery. I'd rather do lower intensity exercise for a longer period of time personally. Give me a bicycle and 20-40 miles of pavement and I'm a happy guy. Let me tell you, chicks in cars dig a muscular ass & thighs pumpin away from a stoplight. I get alot of honks (at least til they pull up alongside and see my ugly mug)

:)
Click to expand...

People who do run sprints and bleachers etc... know the most important thing is pre-workout stretching and post-workout stretches. I see people running sprints then they stop, spread their legs and touch the ground between their legs and they "bounce" up and down and up and down...improper stretch and can cause pulls/strains.

I love sprints and bleachers at the local stadium. I stretch for 15 minutes and run a few slower speed "warm up" sprints. Then, of course, I stretch after I run and I walk it out. I may walk the track a couple times in a "cool-down" mode.

DT is correct. Alot of people get injured trying to run sprints without stretching, warming up, and cooling down (especially when it is cold).

Sprints cause me to trim down faster than anything else I have tried. My2cc
 
Judo Tom said:
the heavier bro's out there should either not run/sprint or be very careful.. but.. sprints can be done using a bike a row machine or any type of cardio.. including lifting weights with less weight :)
Click to expand...

why shouldn't they run? there is nothing different between the 260lb bodybuilder to the 180lb'er.
 
Dial_tone said:
I've not understood the fascination with sprinting for BB'ers personally, and I was on the track & field team two years in college. Yes, it can burn alot of calories in a very short time period. However the risk of injury is very high. Quite often hamstring pulls/tears are the result of a muscle strength imbalance..the quad contracts so violently that it more or less pulls the hamstring from it's attachment. I also think the high intensity interferes with quad workout recovery. I'd rather do lower intensity exercise for a longer period of time personally. Give me a bicycle and 20-40 miles of pavement and I'm a happy guy. Let me tell you, chicks in cars dig a muscular ass & thighs pumpin away from a stoplight. I get alot of honks (at least til they pull up alongside and see my ugly mug)

:)
Click to expand...



totally agree 100 %

the quad statement is so true

and if on dbol dont try to run cuz it sucks



ya max fat burning is like 60% of your max heart rate for 30 minutes




LOL @ at the bike i know why they laugh at you since of your pink bike you have

:)
 
mlong23 said:


why shouldn't they run? there is nothing different between the 260lb bodybuilder to the 180lb'er.
Click to expand...

are you serious?

the 180lb guy and the 260lb guy will have almost identical knee structures.. ligaments tendons and what not.. but the 260lb guy has 80 more lbs to support.. now that weight is spread out but the knees take a beating when running..and will have a greater chance of injuring the tendons/ligaments or cartilage

there are other factors too like tendon/ligament strength.. ask the 260lb guy how he got to be 260 test/deca dbol.. and is probably on a cycle now.. all which can weaken tendons as well...

again im not saying dont run just that people who weight 260 should be more careful to not get injured
 
dunno about that one judo tom, as you get heavier and have to support more, your tendons and ligaments thicken up along with bone. its one of those core body strength principles im always reading about

anyway the commonly accepted reason for sprints to use up more fat is the post exercise lipolysis, which has been documented a few times via VO2 tests and calometric studies in closed rooms

i used this technique on the stat bike (for ease of use...its soooo damn cold in the morning) and also did the hiit thing on a horse racing track

im going to have to do it again soon this is ridiculous
 
I agree with Judo Tom on this one.

Try sprinting when you are over 220lbs. I tried it a few times at my heaviest (227lbs), and lets just say it didnt go over to good. My legs felt like they were going to snap off.

The worst things was when I started to loose some of the water from my big cycle, I was down to about 220, and decided to do just a regular low intensity jog on the treadmill. Well ... I got into an endomorphine-zone, and ended up running for about 1hr and 30mins. when I was done I noticed that my shins were pretty painfull. The next my shins were FUCKED! It was the worse case of shinsplints (I think it was something else - someone on the board told what it could have been). Either way, my shins, felt like there were cracks all through the bone. It was like that for about 2 weeks. And do you know what ... whenever I start to run for a good length of time, I can feel the pain in my shins.

I am at 212 right now, and am still deiting down before the next cycle, but I am just starting to feel comfortable running at this weight now. Sprints are actually better because it is for such a short time, and then I slow down to incline walking.

There are other good forms of cardio out there besides running, and Interval training can be applied to most of them. The best cardio routine I have tried just recently, is a mix of "air power lifts" and plyos. I have been doing them first thing in the morning, and let me tell you this is extreme cardio. Not like riding a bike, but your heart will feel like its going to explode out of your chest. For the air power lifts, I will do squats and powerclean/pushups with just a bar, or a light weight that will allow me to pump out 100reps. Its one big circuit that involoves rotating quickly between the light power expercises, skipping, plyos (box jumps, ball hammers, bounding, medicine ball drops), punching and kicking the punching bag, and sprints. Its quite the session.

Mavy
 
ulter said:
What is it? You don't like the gray and blue? The format isn't to your likeing? You don't like the name Anabolic Fitness? WHAT?
You just won't go over there and read the Fukkenshredded windsprint program and the discussions about it. You know he STARTED the windsprint fat loss program on the boards in the first place?

HE DID \/ \/ \/ \/ \/ \/

fukkenshredded.jpg


Fine. Don't go there. I see how it is with you.
Click to expand...

ehhh.. Fonz is more ripped than fuckenshredded..

Don't know if he is a high or a low'er (intensity cardio).
 
Andy13 said:


ehhh.. Fonz is more ripped than fuckenshredded..

Don't know if he is a high or a low'er (intensity cardio).
Click to expand...

Dont know about that one Andy. FS defintely has a more muscular frame though.
 
mlong23 said:


why shouldn't they run? there is nothing different between the 260lb bodybuilder to the 180lb'er.
Click to expand...


The same reason they advise fat people not to run, more or less. You're putting the pressure of something like 4X your bodyweight on your feet & joints which each step. Cycling is much easier on the knees. Professional road cyclists ride 20,000-25,000 miles per year yet knee injuries are almost unheard of in the sport.
 
Those are much better pics Ulter. Ya ... not to dis Fonz, both are great physiques, but I would say that FS is leaner, and has more muscle mass as well. Look at the chest development on FS, very full.
 
That's quite a collection :D

Hey- I have an idea.. We will hold the worlds first Web-based LIVE BBing competition!! Pictures taken and posted on demand, and LIVE, not from a day ago or week ago..

I'm in..

Andy
 
All the guys I've seen that are praising wind sprints are still relatively light weight as far as BB'ers go. Show me somebody 5'10, 250 lbs doing these on a regular basis.
 
Not to hijack this thread, but what's the deal about running on dbol? Starting my first cycle next week (dbol 20 mg/day +test) and curious about this.
 
Sughrue said:
Not to hijack this thread, but what's the deal about running on dbol? Starting my first cycle next week (dbol 20 mg/day +test) and curious about this.
Click to expand...

the deal is people say your muscles are so pumped after even running just one lap on the track you can barely move.

as far as DialTone's comments.. why would it matter if you are doing it on a bike or elliptical trainer? couldn't a 250 pounder do that? I don't think 250 will break the machine. you're just talking about actual foot to the pavement running down the road sprints.. right?
 
Sughrue said:
Not to hijack this thread, but what's the deal about running on dbol? Starting my first cycle next week (dbol 20 mg/day +test) and curious about this.
Click to expand...

Give it a shot and you will find out hte hardway. Its the pumps that you get from it. I would get dbol pumps from carrying my groceries up 4 flights of stairs. The only time they are good is when you are in the gym lifting heavy. Even then sometimes it feels like your miscles are going to rip your skin open.
 
If you want to look like a pro at the O on stage at 4-5% then you don't need windsprints at all. You'll just need to do what they do pre-contest.

A few tips.
You have manipulate your carb, water and salt intake.
You'll have to use Lasix, don't forget the quinine.
60-90 minutes before your prejudging you'll have to hook up to an IV drip to get plasma expanders into your blood. (If you don't have one don't worry, any the other qualifiers can lend you what you need because they all have them) They only last about 90 minutes so you'll have to have the IV in your hotel room so you can take it out and hit the stage while they're still working for you.
There's more but I think you get the picture. Guys at 5'10" 250 don't walk around as ripped as fukkenshredded in those pics at 4-5%.
 
Ulter --

Thanks for the props my friend. In all fairness, those pics were taken when I was in better shape, and they are also pretty good angles and lighting, although they get a bit grainy from scanning.

Fact is, Fonz is in fact more developed than I am, as are many of the members of this board.

I have a weird body. I am skinny -- in those pics I am not much over 170 lbs for the most part, the last one I think I weighed 175.

Plus, I was jacked to the gills (for me).

I do have good muscle density when I am lean, but Fonz carries more muscle according to his stats. In fact, Fonz has motivated me to return to my former self, and then some.

I have been off since last Easter. I am going back on, but I do not use the amount of gear that Fonz and others use. Not anymore. I was ripped and strong, sure, but I think that shit sorta wreaked havoc on my body. Especially trying to stay lean for extended periods of time. So now I have adopted a more conservative approach to cycling. Winny at normal doses, say 50mg/day for six weeks, along with some prop. Small stuff. I'm 36 years old. Not old by any standard, but old enough to realize that too much gear is a bad thing.

So now, I am right around 175 and maybe 7%-8% bf. So I lost a little muscle. As usual. Strength is probably similar to many here. I can still bench 225 for ten pretty easily, clean. 30 pull ups for sure. Squat is weak, 315 for five reps, on a good day. Right now I am only squatting 225 for my sets, and I occaisionally get twenty on my first set. Deep squats, though.

That's all off gear.

At my best, I weighed 161 and benched 335. Not bad for a skinny 5'10". Squat was only 405 though, most I ever did. But 5'10", 161 lbs is skinny, make no mistake about it. I look better at 175. Anything above that and I feel slow.

As far as sprints go, any heavy anaerobic exercise can be considered a sprint. High rep squats work just as well, as do heavy farmer's walks. Especially uphill. The idea is to reach total exhaustion in less than 60 seconds, and repeat.

Enough of that will rip anyone out.
 
FS......you'll be ripped in no time.

Our track coach is an insane SOB.. :)

I'm doing the 400m dash..(I'm about 178lbs 7% right now).

(We strecth first)(very important...learnt my lesson when I pulled my hamstring))

Anyways, our coach has us start jogging fast...the first 100m corner...then sprint the next 100m flat full blast, then jog fast the next 100m corner, then sprint the last flat 100m full blast.

The lactic acid build up you experience in the last 100m stretch wants to make you cry it hurts so much......lol You can literally taste the lactic acid. :)

We do that 10X/day...takes about 60-75 minutes. We jog slowly around the track in between windsprints. 3 days/week(M W F)

Fonz
 
Hey Fonz, what do you run the 400 in?

The LONGEST race I have run (ever) was the 200.. And it was a ball breaker. I only ran it once..

The most gut-wrenching exercise ever was the 300m shuttle (20 and back, 6x). Everyone, I mean EVERYONE pukes.. Run three or four under 60s (1-2 min apart) and you're in pretty damn good shape.
 
Andy13 said:
Hey Fonz, what do you run the 400 in?

The LONGEST race I have run (ever) was the 200.. And it was a ball breaker. I only ran it once..

The most gut-wrenching exercise ever was the 300m shuttle (20 and back, 6x). Everyone, I mean EVERYONE pukes.. Run three or four under 60s (1-2 min apart) and you're in pretty damn good shape.
Click to expand...

At the present time....47.6s PB is 47.0s

Damn NCAA guys run it in the 45.0s region though.

So, I better gety cracking. :)

Fonz
 
Fonz said:


At the present time....47.6s PB is 47.0s

Damn NCAA guys run it in the 45.0s region though.

So, I better gety cracking. :)

Fonz
Click to expand...

You still have clock left?
 
I ran track at a Division-II school. 46.5 was the automatic qualifier for nationals...not my event though. We sent a pole vaulter, 4x100 team, high hurdler and a discus thrower (not me unfortunately)
 
Themachine01 said:

One thing that I have always worried about is that cardio on a bike will not help with the fat in the chest or arm area, is this correct? This is the reason I stick with sprints, jogging, or walking on an incline, my arms are always moving.
Click to expand...

not at all bro- fat loss is due to increased metabolism and will happen all over the body. in fact the last place that fat goes no matter what form of fat loss exercise/diet u do is always the midriff. that's bcoz that is also the first place where fat is stored.
BTW ur looking pretty good in that avatar urself.
 
Last edited:
Mavy said:


Give it a shot and you will find out hte hardway. Its the pumps that you get from it. I would get dbol pumps from carrying my groceries up 4 flights of stairs. The only time they are good is when you are in the gym lifting heavy. Even then sometimes it feels like your miscles are going to rip your skin open.
Click to expand...

yup, i've got pumps from test/NPP which have prevented me from a gentle paced jog. so i'm not surprised to hear that abt dbol. i used to think i was cramping or getting dehydrated but then i realised it was the pump from the gear.
 
Dial_tone said:
I ran track at a Division-II school. 46.5 was the automatic qualifier for nationals...not my event though. We sent a pole vaulter, 4x100 team, high hurdler and a discus thrower (not me unfortunately)
Click to expand...

Changed a lot now, Know you get guys in Tier I running the 400m in <45.0s runs(no joke).

And I wonder why.........lol

I can tell who's on winny, masteron, anavar or whatever...but most are juiced up. Specially the sprinters.

I think its <46.0s now that you automatically qualify...not sure.
I've just never asked....never came up.

Fonz
 
E23 said:
what's MJ run it in?
Click to expand...

Normally from 43.29 - 45.0s(If he jogs it..lol)

His PB is 43.29s and is also the WR.

That guy makes it look easy I swear.
 
He still has the world record but he's long retired.
 
Wind sprints are awesome.
I include them every week in my cardio
Cardio 3x p/w 2of those time include wind sprints at the end.

Sometimes I get clocked at the football field when I run a 40 yrd dash. Best 40 time 4.37 worst of recent times 4.57

5.1% BF
I'd say wind sprints work!
 
I like to do windsprints, especially when you feel that burn and you think you might die! Lol, but when I used to swim in high school, we would do some crazy hard ass sprint sets (he was more of a sprint coach). Your whole body would build up lactic acid and you felt like you were swimming in pudding or something. Felt great after practice when you could go chill in the hot tub!
 
Maybe I am different, when I am on, I weight around 235-240. If wanting to play sports I am able to (basketball or softball usually) and am always the quickest guy on the court or field.

Maybe the more athletic you are has something to do with the injury factor as well. But no you should not do sprints if you haven't done anything cardiovascular wise in the past month and now decide to start running some 100's. Then you get injured.
 
Mavy said:
Give it a shot and you will find out hte hardway. Its the pumps that you get from it. I would get dbol pumps from carrying my groceries up 4 flights of stairs. The only time they are good is when you are in the gym lifting heavy. Even then sometimes it feels like your miscles are going to rip your skin open.
Click to expand...

i guess i've been getting weak dbol .
up to 40 mg, while definately felt them, never got the painful bothersome pumps you guys describe.
 
geoboy said:
i guess i've been getting weak dbol .
up to 40 mg, while definately felt them, never got the painful bothersome pumps you guys describe.
Click to expand...

I've never had painful pumps from D-bol.......on the other hand....pumps don't bother me, so......

DIV
 
Man I did like 5 minutes and 30 seconds of HIIT at level 14 on a stationary bike today, man, I was DRIPPING sweat. I did another 2 minutes and 30 seconds later...and I could just barely do that...man, oh man, how much do you guys do?
 
Juice Authority said:
Maybe this doesn't belong here maybe it does. I hear a lot of you are incorporating windsprints in your workout routine. What's the science behind that? My theory on it is that it increases blood flow and circulation by pumping more oxygen into the muscles that allow for harder contractions and better pumps in the gym. Now this could be totally out of left field but it might have some merit.
Click to expand...

Are you already planning on running away from Satch?
 
i started sprints this week, 4 200m sprints 3x a week plus winny at 60mg a day and 250mg enanthate a week...the roaded to shreddedville
 
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