Originally posted by: Paulson
Ok, right now I weigh 219 lbs... No, I'm not fat, although I would like to lose the belly and love handles I so adequately have gained...
I run a mile at 8 mph, which burns 172 calories, but I also usually go on an exercise machine for 30 to 50 minutes a day eating anywhere from 500 calories to 900
And lifting weights for me is fun. I can max out at 300lbs.. currently I do 200 lbs 8 times on bench press.
I also do situps and exercise my ab muscles (they have a machine for that also which I do 10 times in each direction @ 120 lbs)
Well that their is your problem. Why do abb stuff on a machine?
If they have some sort of incline board which you can stick against a wall that has hooks use that. Do incline sit ups with weights on your chest as high as you can. This makes it very intense for your abbs to work against. They get very strong and they start to *bulk* out to give the 6 pack look. I don't mess with any machine work and especially for the abbs. I hit up an incline for 8 reps x 4 sets and have a 15kg weight as high as I can on my chest. I also do it with straight legs. If you don't work out your back don't do them with straight legs as it will kill your back for now. When you get better you can do it with straight legs.
Squatting helps a lot in adding muscle mass. Also helps to give you a very strong *trunk*. Abbs and back. They will get strong.
Abbs pretty cut no machines. No the most cut but they sure as hell will be when I reach about 25.
Remember this: ALL gains in strength and muscle size are made during recovery. Your muscle recovery is just as important as the time spent lifting. Disrupt that recovery time, and you've wasted your time lifting because your muscles will not grow in strength and size. Recovery for each muscle group is 72 hours minimum, and you really should only work out each muscle group once a week.
Hey so how come top O-lifters can get away with training 5-10 times a week AND get stronger? I sure as hell know they don't do a split body part routine ala body building style. They will work squats and technical lift every single session. With abbs and hypers and a few other things. They are strong and train and don't leave the 72hrs rest period between legs. They will work legs almost every session by doing a Snatch/Clean and Jerk/squat front or back.
I train Mondays, Wednesday and Saturdays. Those 3 days I do my O-lifting and squats, abb, hypers, bench, military. On the other days I will also hit bench and military for more conditioning. By your reasoning I would not get stronger. I use to hit only the 3 days and do no training on the other days. Other sports yes but no weight training of any sort. Now I have started to train on the other days and do conditioning. I have gotten quite a bit stronger since.
Got to ask my coach about it.