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Layne Nortons 15 minute cardio Article



 
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BREWMASTERBILL
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8/14/13 10:41 A

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For me personally, it took some time. Now it's easy. I just ate mostly the same stuff with some changes to prefer higher calories. Things like full fat milk, moar bacon, cheese, nuts, avocados, etc.

Any time I change the cycle, it takes practice. Eating less will be a challenge, but if I track and keep my food choices right, it won't be a huge deal, just a minor pain in the ass. heh.

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NHOYLE1
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8/14/13 10:35 A

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I am actually doing SS right now, and that is the kind of eating Rippletoe recommends. I haven't been able to get myself eating that much, but I am not sure if it is because I am too scared or because I just don't have the eating habits to do so.



GRACEFULIFE
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8/6/13 2:29 P

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Are you actually trying to eat the 3500 kcal he recommends for fat guys? LOL. I have never, and no doubt will never, do so. I can only imagine I would gain massive amounts of fat weight in ridiculously little time if I ate that much consistently.



NHOYLE1
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7/25/13 9:33 A

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BRB adding 3 am jumping jacks to my schedule.

Thanks for going through the abstracts. I am afraid my eyes start to glaze over on those parts. Maybe once I feel like I have completed SS (1xbench, 1.5xsquat, 2x deadlift) I might add it to my program, but right now I am struggling to get the increased calories that they recommend anyways.



GRACEFULIFE
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7/24/13 5:15 P

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OK, I read the article, and even looked up the abstracts of the references. The basis research did only review treadmill vs. bike, so my suggestions of what might be even better machines to use stand, though now that I have seen their reasoning I would probably remove elliptical trainer and XC ski machine as likely improvements. I still think the air-dyne, and the rower would probably be improvements over the bike, and wouldn't dismiss a plan to do a similar arrangement on them.

Other than that, it's basic HIIT as has been pushed for a long, long time. However, it's very interesting to see the research detailing how HIIT may be better for a lack of interference with strength training.



BREWMASTERBILL
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7/24/13 1:59 P

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I would agree, haven't done SS to the letter. Never really incorporated power cleans because I didn't feel comfortable doing them. I have a coach now, so if I don't learn power cleans by way of clean and jerks, I'll have her train me on power cleans. I'm also adding front squats to her list of teaching to the dummy.

I stalled on pretty much all lifts at the end of last year and switched to 5/3/1 to try and unstick things. I was doing all right but proceeded to break my toe (stupid) in March and didn't lift for about 6 weeks.

I ended up with a lifting partner at the beginning of May and he's untrained, so I went for a linear progression type program for me to get my lifts back and for him to get newb gainz. I would say it is closer to SS than it is 5/3/1 ... actually, by a good bit. I'll probably never do SS to the letter, but so long as one is incorporating compound lifts done safely with progression and periodization plans, I have no complaints.

Like Coach Pendlay says "If doing jumping jacks at 3am causes your squat to go up, go do jumping jacks at 3am" ... obviously, absurd, but you get his point. Do whatever it takes to get your numbers up on major lifts. I believe whiskey and bbq helps my lifts numbers, so I've already incorporated that into my program. emoticon

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GRACEFULIFE
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7/24/13 1:51 P

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Yes, I am doing Starting Strength. I actually managed to read the entire 3rd edition, and I have since read Practical Programming as well. I'm still in the first part of the SS program, before the power cleans, pull-ups, or hypers are added. However I've also taken a while (like perhaps a month now) off because I've been battling some unrelated health problems.

I think Rip would tell you BB hasn't ever done the full SS program, among other reasons because he hasn't been doing power cleans. And my understanding is that he is doing something much more similar to the basic version of 5/3/1 at the moment. But whatever, he's certainly stuck to it and gotten great results.



GYMMAN59
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7/23/13 3:35 P

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Got to agree with Brew Master,run fast,lift heavy


JIMMY

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Never think of weakness as a lack of strength.
- Author unknown



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NHOYLE1
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7/23/13 1:30 P

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Good point.

Are you doing Starting Strength right now too?



GRACEFULIFE
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7/19/13 3:39 P

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OK, will read.

In SS, Rip suggests that a bike (or rower) is the best way to warm up before squatz, because it puts your legs through a more complete motion than most of your other cardio movements.

.... a bit more about the Layne deal. I've only skimmed it so far, but my first reaction is that I want to see what forms of cardio they evaluated. Sure the bike is better than walking or running for range of movement and burning a lot of calories while still being aerobic, but I would wager that on those measures, in increasing order of goodness, one could also list elliptical trainer, air-dyne, XC ski machine (NordicTrack), rower (Concept2). Since I've never even seen anyone using the climbing simulation machine I'm going to ignore it.



NHOYLE1
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7/19/13 2:16 P

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Ah-ha, I posted the wrong article. No wonder I was confused. I will see if I can find that article, basically he argues that the exercise bike is less harmful to your strength gains than other cardio. EDIT: reread it, doesn't really seem like he differentiates between different types of HIIT that much.
Found it:
http://www.schwarzenegger.com/fitness/post/best-damn-cardio-humanly-possible-in-15-minutes

Edited by: NHOYLE1 at: 7/19/2013 (14:21)


GRACEFULIFE
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7/19/13 1:55 P

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I don't see anything about an effect on strength training, nor the bike being the best choice. Where do you get that out of it?

Strangely, it claims this routine will build muscle. It won't. I suspect that was put in by the writer/editor and didn't come from Layne.




NHOYLE1
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7/18/13 4:13 P

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Oops, missed an I.

I probably won't add it in at all right now, because I am working starting strength right now and I am already having trouble meeting the caloric goals. I have done other HIIT workouts before. I thought the really interesting part of the article was the part regarding effect on strength training, and how the bike was the best choice.





GRACEFULIFE
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7/17/13 4:17 P

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Mind the difference between "HIT" and "HIIT". This is HIIT.

Also, if you haven't been doing HIIT, don't add the whole thing for 3 days in immediately. The first week do the 5 minutes warmup then 5 minutes intervals, then 5 minutes easy-ish. Do one more easy-ish session that week. The second week do that half session, then easy-ish, then the half session again. Third week do that session 3x. Fourth week do the half session the first two sessions, then the full session the third workout. Fifth week do the full session the first and last sessions and the half session in between. Finally go to 3x/week for the full thing.

BUT, you only continue doing the progression as long as it doesn't hurt recovery for your strength training.

DON'T do a strength and an aerobic or HIIT session in one workout. Preferably do the alternate days, else you could morning lift and evening HIIT... or if you have 3-4 hours to allow between them you could do that but you will probably want to eat LOTS before and after HIIT to ensure it isn't limiting strength workout recovery.

Edited by: GRACEFULIFE at: 7/17/2013 (16:18)


BREWMASTERBILL
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7/15/13 9:36 A

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I had a long response to this and SP rejected it because it contained HTML tags (it didn't, booo SP!).

But the bottom line is this, lift heavy, run fast.

Although I don't mean run literally. Anything that gets the heart rate up into the 90%+ zone. HIIT is some form (sprints, bike, hills, prowler, etc, etc) is complementary to your lifting program. I would consider doing it on alternating days no more than 2-3 times per week.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


Current Program bb531.wordpress.com/about/

"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip


 current weight: 11.0  over
 
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NHOYLE1
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7/11/13 4:20 P

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I have been shying away from cardio, as I am looking to build strength more than anything else, but I thought this sounded interesting enough to work into the end of my workouts.

http://www.fitocracy.com/knowledge/dr-layne-nortons-best-damn-cardio-humanly-possible-in-15-minutes/

Nothing groundbreaking, just HIT on a bike for 15 minutes.

What are your thoughts?




 
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