Fitness And Nutrition General

Added them to the end of my back/bicep workout yesterday they totally destroyed my bicep with a 20lb dumbbell.

It's genetics man. You're going to gain mass and strength with low rep (e.g. 5x5) so long as you have a caloric surplus. Lighter reps can result in hypertrophy(more mass) depending on your genetics.

If you haven't been gaining mass with low-rep double check your diet and form first. If your diet and form are on-check then try out lighter reps.

Learning so much lately.my workout seems to be changing a lot. Just started doing more compound movements instead of isolated workouts about 2 weeks ago so I'll stick with what I'm doing for a bit see how it goes. Most of its new to me so form is probally why my weight is going up steadily. Sure I'll find my averages soon and know what to push through. Second time doing squats and I hit 165 3x10 the week before only did 135 3x10. For example.

Day 1
Bench, curls (possibly 21's after reading up on them), 10 miles on bike.

Day 2
Squats, 10 miles on bike.

Day 3
Single arm rows, Lying tricep extension, 10 miles on bike.

Day 4
Lunges, 10 miles on bike

Day 5
Dumbbell side raises, Seated military press, 10 miles on bike

Day 6/7
10 miles on bike

All about losing weight at the moment, keeping it at 1800 or fewer calories a day as well.

Also do this in the morning before work/school so try to keep it under 60 minutes (which is why fewer weights and heavy cardio). Yeah waking up at 3:45 sucks.

What Is This HIIT You Speak Of?
HIIT stands for High Intensity Interval Training. It is a very demanding, and super effective workout. It will burn the same amount of calories as running for 30-50 minutes in a fraction of the time, but you will be working a lot harder. Heres a break down of the workout

-Max effort for X seconds
-Moderate effort for Y seconds
-Rinse and repeat until 15-20 minutes is reached

That’s it. Believe me, it will leave you winded and gasping for air. Typically, HIIT is done while running outdoors. Here is what a running HIIT workout would usually look like.

-Sprint for 15 seconds
-Jog for 60 seconds
-Rinse and repeat until 15-20 minutes is reached

Now you can choose to do HIIT while rowing, biking, swimming or even the cardio machines at your gym. The idea is to simply work as hard as you can for X seconds then step it down to a moderate intensity for Y seconds.

How Many Seconds Should I Be Doing?
The number of seconds that you decided to use depends on your level of fitness. Beginners would be at max effort less and the advanced would be at max effort longer. Heres a chart with the varying levels/intensities.

Beginner - Max Effort Seconds (10-15) Moderate Effort Seconds (60)
Intermediate - Max Effort Seconds (15-30) Moderate Effort Seconds (45-60)
Advanced - Max Effort Seconds (30-60) Moderate Effort Seconds (30-45)

Before Your Workout
Have a proper pre workout meal an hour before. Have some carbs and protein. This could be a protein shake with oatmeal or anything you choose.
Make sure to stretch out properly with some dynamic stretches depending on what median you choose.

After Your Workout
Stretch out with static stretches
Have a proper post workout nutrition. A combination of carbs and protein is optimal. Again, something like a protein shake and a source of carbs.

Conclusion
HIIT is a very effective weapon in your fat melting arsenal so make sure to use it to your advantage. It will be hard at first but after your body adapts, it will become easier. Then it’s time to up the difficulty and push it even more! Do HIIT and those abs will be shining in no time.

Just thinking about HIIT makes me want to puke my guts out.

This is going to sound like a HELP I AM TRAPPED IN 2006 PLEASE SEND A TIME MACHINE question, but here I go. I know I'm still several months away from my 200 lbs goal, but I'm just trying to think ahead a little and try to plan this out.

I've done the lose weight thing before when I was younger... but that is really as far as I ever got into the body building thing. I really wanted to try and bulk a little after I lost all the weight, but I'm scared of just ending up fat again. What I would love to happen is to be 220~230, just not the current chubby 230 I am right now.

Was wondering if I should try a bulk cycle after I lose the weight I'm working on now, or should I just go about the slow and steady and hope I get bigger idea?

Really I'd just like the vanity of bigger arms/chest/back... just thinking I'm asking too much.

I've been taking saint john's wort for mood health and I was wondering if there was anything else like it that you all know of that could help?

Have to be super strict on my diet since I'm not supposed to be working out. So, get the sneaking suspicion not going to have any decent loses any time soon. Makes me super annoyed, it's gonna feel like square one on cardio when I can start back up.

Hey do you guys take glutamine supplementation? Is it worth it? I know we kinda talked about this a few pages back about supplements in general.

MultiV, FishOil, VitC, Whey, Creatine and PWO are my basic staples. I'll add BCAA's/Intraworkout(on a cut) and casein during a (bulk).

But how about glutamine is it worth the extra $$ or will BCAA/Intraworkout be enough especially on a cut?

I've been taking saint john's wort for mood health and I was wondering if there was anything else like it that you all know of that could help?