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KJFITNESSDUDE Posts: 15,787
1/31/13 10:48 A

There use to be a guy who posted on here that said the same thing about getting "cardio" while lifting and I agree, after my loads I breathing very heavily as if I just ran.

BREWMASTERBILL SparkPoints: (31,080)
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Posts: 4,110
1/31/13 10:39 A

Indeed. I'm always looking at taking the simplest approach possible since we have to do this for a lifetime. Most bang for the buck, if you will. The most bang for buck is compound barbell movements. You get strength, you even get cardio. It's awesome. Other things have merit, they're just further down the list. People who are just doing cardio or just doing isolation are short changing themselves. Unfortunately, this seems to be most of the population. I went down this path, so I understand.

KJFITNESSDUDE Posts: 15,787
1/31/13 10:28 A

Compound Movements are the CORE of any good lifting program (I think) but for me, I don't dimiss isolation ones but I would be a fool to think that anyone could get results by dropping compound ones.

Bench Press
Deadlifts
Squats
Shoulder Press

ALWAYS.....the other stuff is just icing on the cake, nothing more.
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BREWMASTERBILL SparkPoints: (31,080)
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Posts: 4,110
1/30/13 8:26 A

I agree with you 100%. I did a lot of isolation moves for a long time and really got nowhere. I would say the gains were largely adaptations as opposed to growth. This article (linked below, caution: language) changed my way of thinking and going about this pretty dramatically. Gains followed.

bit.ly/qw0jWT

The section "The Illusion of Complexity" is quite awesome and sums up the fitness industry pretty well IMO.

Edited by: BREWMASTERBILL at: 1/30/2013 (08:27)
PSCHIAVONE2 SparkPoints: (18,054)
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1/30/13 7:54 A

The only way I have ever built any muscle is through compound movements with a lot of weight. I have noticed that when I can lift more I gain muscle. I used to do single muscle movements and never gained a thing, except lots of wasted time. My motto is build strength and you will build muscle.

KJFITNESSDUDE Posts: 15,787
1/25/13 3:07 P

Not to mention the amount of misspelled words and bad grammar, a spell check would've nice.
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BREWMASTERBILL SparkPoints: (31,080)
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Posts: 4,110
1/25/13 2:46 P

My thoughts/opinions:

Somatotyping is rubbish. That has long been proven false.

Completely disagree with their assessment of "beginning, intermediate, advanced". I think the "Strength Standards" link I posted a couple of days ago are a far better measurement of that.

Holy crap there is a lot of noise in that article. It's so much simpler than this.

For beginners:
Lifts:
Compound, barbell lifts 2-3x a week with a progressive overloading plan (i.e. Starting Strength). Squats, deads, bench. The beginner routines in this article are not as effective, in my opinion.

Nutrition:
Eat roughly 1g/lb of protein every day, supplement if needed. Eat once a day or 20 times a day, who cares, just hit your calorie and protein goals however you see fit. Nutrient timing is highly debatable. Meal frequency is irrelevant.

If you want to gain muscle, eat a surplus, if you're looking to cut fat, eat at a deficit. Track everything and fine tune. Creatine is your friend, the remaining supps are largely unnecessary.

Stay consistent with protein intake and training program (largely been my biggest problem).

There are a number of good ideas in the article, but they're surrounded by bad ideas or unnecessary ideas. The rest is individual preference or ritualistic noise.

Moving forward, have a high degree of skepticism towards articles that do not reference any scientific studies and only link to themselves for all terms and concepts.

Just my opinion (have I said that enough? hahaha)

KJFITNESSDUDE Posts: 15,787
1/25/13 2:14 P

From Muscle & Fitness website:
www.muscleandstrength.com/expert-guides/mu
scle-building


I started reading this article and will chime in on my thoughts when finished.

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