TABATA will build endurance, But I understand peoples problems with it. I am training a mate for tough mudder and he wants to run. Go for a jog once to twice a week.
While doing TABATA at least 4 times a week.

Haven't been to Gym for a week, gah.

-PB

Get a skipping rope.

By the way guys, I'm currently trying to gain weight. I started ~2 weeks ago at 76kg, I'm now 80 and going for ~90. After that I'm going to be starting training to fight kickboxing.

Crutched down to the local park and back today (well yesterday now) as part of my "getting ready to go back to work" preparation, FMD I swear I was sweating more and my heart rate was higher than after a 5km run and it was only a few hundred metres. Also my upper body strength is abysmal :lol:

Holy fuck, how do you do it?

Do what, exactly? Put on weight that quickly? I lift heavy and eat 20,000kj+ a day :lol: I'm not worried about gaining fat as I gain muscle because I know that once I start hitting kickboxing 4-5 times a week again it'll fall off again :P

EDIT: I should mention that I still do kb and indoor twice a week each.

Edited by ual: 12/7/2013 10:13:52 PM

Dat bro lifts.

-PB

If by lifting heavy you mean >80% 1RM, that won't put on as much muscle as possible. That will focus on increasing strength.

Exercise doesn't stop obesity, US report finds it's all about diet

A new report from the United States shows that obesity rates are continuing to rise despite more Americans becoming more physically active.

Health experts say the key to reversing obesity trends has everything to do with food.

The study by the University of Washington looked at three million Americans over the past decade and found increasing levels of exercise reduced death, heart disease and diabetes but did not put a dent in obesity rates.

Professor Bruce Neal, from the George Institute for Global Health at Sydney University, says the problem is the same in Australia.

"We've seen physical activity go up, but obesity continues to rise. What this basically says is that the cause is diet," he said.

Professor Neal says even this can be hard to control.

"The reason people are eating badly is not because they have suddenly become sloths and gluttons, it's because they live in an environment where it is incredibly hard to eat well," he said.

"Vast amounts of food, fundamentally unhealthy, really large, really energy dense."

He says food is now responsible for most chronic diseases.

Some progress is being made in the US, according to Bill Dietz at the US Centre for Disease Control.

"There has been a reduction in the intake of sugar drinks and also in terms of fast food, pretty modest reductions," he said.

"But those decreases in caloric intake align quite nicely with changes in the food that is being marketed. Companies are seeing a greater increase in the sales of healthful products, as are restaurants."

Nutrition and obesity expert Ian Caterson says stopping obesity comes down to diet.

"Getting fit is important but to change the obesity, we've got to change what we eat," he said.

"And we have to make changes to the food supply - that's working with the food companies. They are very powerful, but we need to be persuasive to change it."

Professor Neal says the food industry needs tighter regulation.

"It's those sorts of things that are going to change the food environment and get on top of the obesity crisis that we have in the country," he said.
http://www.abc.net.au/news/2013-07-11/excercise-doesn27t-stop-obesity-new-report-finds/4813126

Ozboy giving ual lifting tips. Dis gon be gud.

I'm well aware that nutrition is the most important part of fitness (including weight loss/gain). I mean just think about it - you're at the gym for what, 45-60 minutes a day? That's 1/24 hours a day. The rest of the time is all about rest and food so it makes sense that they're more important.

I know what I'm doing with lifting as well, and I know that you need to go to failure with whatever you do to gain muscle. I could bench press 5kgs all day til failure and still put on muscle, just so long as I do it enough that I can't move my arms when I'm done. If anyone wants, I can write out my routine?

I'd be keen to see your routine

I would consider this more muscle building than strength. A bit of disagreement in the literature about going to failure in strength training. Most lean toward avoiding failure as it over stresses the CNS.


Sure I'd be interested. I am about to start 5/3/1

You keep that Certificate IV tucked safe under the pillow, Michelle.

Wow. :roll:

Alright, my routine. Keep in mind it varies slightly in order and I change the exercises every now and then to prevent stagnation. For pretty much every exercise I do 3 sets, occasionally I throw in a drop-set to failure on the end.

Chest & Triceps:
-incline bench
-flat bench
-decline bench
-dips supersetted with push-ups
-kneeling cable flyes

-tricep pushdowns supersetted with overhead tricep pushdowns
-skull crushers


Back & Biceps:
-lat pull downs, wide + closed grip supersetted
-cable rows
-pull-ups

-ez-bar bicep curls
-dumbbell hammer curls
-concentration curls


Shoulders & Traps:
-dumbbell shoulder press
-machine shoulder press/anterior delt raises/lateral delt raises (superset/mini-circuit)
-machine rear delt flies

-shrugs, 3 sets of heavy followed by one set light to failure


Legs:
-squats
-seated leg press (upright)
-deadlifts

-leg extensions
-hamstring curls


For abs I do a short 10 minute routine 4/5x a week consisting of weighted side-bends and various crunches/bodyweight ab exercises, depending on how I feel on the day.

I also do kickboxing on Tuesdays and Saturdays, and I play indoor on Mondays and Thursdays.

Not to bad of a bro split.

tu quoi?

Just out of interest, what are your qualifications?

-PB

This definitely looks like a hypertrophy routine

Being glued to the tv when Shannon and Commando are on....:lol: :lol: :lol:

Starting a boxing training session tonight, I've never really cared for boxing as Asian martial arts are much more useful but figured it's close t home and Danny Green is one cut muther Focker so i'd give it a go and see if I can get my endurance back and get my arms back up to lifting acceptable levels.

I tried deadlifts for the first time today and took a video of myself. Is this the correct way?

For the record, they aren't supersets. What you are doing is compound sets. Supersets are for different muscle groups, such as push ups/squats or even row/bench press. Compound sets are when they use the same muscles such as what you are doing with that program.

Phwoar, ual's split is so bad it brings the lurkers out of the yard.

Might be able to sneak that through in Strongman

Is it better to do weights or cardio first in a workout?