My Strange Approach

9cyclops9 · Oct 23, 2005

People that regularly come into this section may know that my approach to bodybuilding is very different from what most people do. My ideas conflict with a lot of people's ideas, and I'm fine with that. What I'm doing is working for me. Hell, I squatted and deadlifted nearly twice my bodyweight after only 3 months of lifting. I know a 2xBW squat isn't that impressive, but after 3 months, I think that's an accomplishment.

In a nutshell, here are my beliefs about training. You may disagree, but keep in mind our goals may not be the same, and what works for your goals may not work for mine.

I believe that form follows function. If you train like an athlete, you will develop an athlete's body and functionality. If you train like a bodybuilder, you'll have a bodybuilder's body and functionality. If you train like a distance runner, you'll get laughed at.

Despite what that may sound like, I'm not ragging on people who train using traditional bodybuilding methods. But, it seems apparent to me that a bodybuilder's body won't function like a football player's body unless he trains like a football player at least some of the time. But he's going to have a damn good body. Likewise, a football player's body is going to be more athletic, but I doubt you'll see them winning any BB competitions unless they train like a bodybuilder at least some of the time. A distace runner will be skinny and get laughed at, but boy, they sure can run a long time!

So what I'm saying is "train for your goals." Right now, it isn't a goal of mine to get on a BB stage and compete. My goals are to develop an aesthetically pleasing physique, and to be as strong, functional, and athletic as I can be.

I believe that good nutrition is much more than the correct ratio of proteins, carbs, and fats to build muscle and minimize fat gain. It's more than macronutrient timing, it's more than taking in the optimal amounts of the right carbs and proteins for your workout shake, and it's more than figuring out your maintenance intake and adjusting your actual intake according to your fat loss or muscle gain goals. And it's more than eating 500g of carbs, 10g of fat and 65g of protein per day so you can run that 5k in under 25 minutes.

Eat to be healthy FIRST, then eat for your body composition goals. Eat fruits and vegetables in abundance. I tend to snack on fruit all day. If you're worried about getting too many carbs, just adjust your other carb intake accordingly. I believe that fruits are the best source of carbs you can eat. It's the vitamins, minerals, enzymes, and antioxidants that make me think this. Obviously, you shouldn't snack all day long on dates (with a 103 GI), but if you're eating a variety you shouldn't need to stress about the minor details. This isn't to say that you shouldn't eat other carbs of course. Vegetables are also sorely overlooked by many people, including uneducated bodybuilders. I see a lot of posts (mostly elsewhere, but some here) that look like this (I made this up, it isn't a real quote):

"Hi im trying to BULK UP n here smy diet:

meal 1 shake with 40g protein
meal 2 chicken breast with 35g protein
meal 3 shake with 40g protein
meal 4 half a cheese sandwich, i think that's like 30g protein???
meal 5 whatever mom makes (i think 50g protein?????)
meal 6 other half of sandwich

Wat do u thnik? Oh yeah i have carbs too"

Um...what? Wow. And then there are people who actually know what they're talking about, who can tell you how many grams of polyunsaturated fats they had yesterday, and these are the ones who are healthy and have incredible bodies. BE A NERD about this stuff. It's the key to success.

I also believe that max strength is the key to muscle gains. If you build a base of solid max strength, you're going to have an easier time building muscle. I've been looking into Christian Thibaudeau's style of periodization lately. He recommends training in blocks. Each block is about four weeks long, and all the training in that block is geared toward one goal. So you might have a hypertrophy block, a strength block, or a power block, or several other types of blocks. He says that if you spend 4 weeks building up your max strength with a strength block, then when you switch to a hypertrophy block, you'll put on muscle more easily. There are other people that use this approach to periodization, but he's the one I'm learning it from for now.

I believe that olympic lifts are some of the best things you can do. Whether your goal is strength, hypertrophy, athleticism, or whatever, you can benefit from olympic lifting. It doesn't have to be the full lifts. Power cleans, push jerks and power snatches work beautifully and are easier to learn because there isn't as much technique involved.

I believe at least 75% of your training should be big compound movements. This should be a no brainer, but sometimes I wonder why people devote an entire training session to isolation for biceps and triceps. Doing 5 different types of curls is just stupid. If you like doing 5 different variations, alternate which one you use in each mesocycle, or use 2 or 3, but on different days. Isolation exercises are fine to an extent, but I fail to see why people feel the need to do squats and then hop on the adductor machine.

I believe squatting is essential. If you're in the gym and you don't squat, I'm going to laugh at you. No, you don't work your legs enough by running on the treadmill. If you want to add muscle, YOU HAVE TO SQUAT. Your body will only grow so far out of proportion. And to the guys who say you only have to work your upper body because girls don't care about legs, you are beyond help. First of all, if you're in the gym to make girls think more of you, you've got issues nobody can help you with. Second of all, girls DO care about legs. My fiancee and her friends like to laugh at the guys at their gym who suffer from lightbulb syndrome. They think it looks ridiculous to have a big upper body on top of chicken legs. Don't neglect your deadlifts either, but I think that most people that know the importance of squatting will also be doing plenty of pulling.

I believe that the only way to learn is to listen to ideas that oppose yours. I've been guilty of not doing this before. How will you know that something is working optimally for you unless you give something else a try? The only type of training I can say with reasonable certainty that I'm opposed to trying is HIT. I don't believe in going to failure on every set. I think failure training is a tool that must be used sparsely to have good effects.

I believe that high-intensity cardio is far superior to traditional cardio. Sprints, HIIT, rowing, etc. are all fantastic. This isn't to say that I think low-intensity cardio has no merit (despite my comments about distance runners), but in the end high-intensity stuff wins out. Studies have shown that sprinting regularly has a high carryover to endurance running, but it doesn't work the other way around. Not to mention that it will keep your interest more.

I believe that the body is a unit, not a collection of parts. Therefore, lifts that train the entire body, or close to it, are the best. Olympic lifts, squats, and deadlifts fall into this category. There's no excuse short of injury NOT to do these lifts.

At this point, I kind of feel like I'm rambling, so I'm just going to post a bunch of links that I consider to be required reading for anyone with similar goals as mine. I don't really know what my point in posting this thread has been, but maybe someone can learn something from it.

And yes, prince albert, most of these links are from T-Nation.

:

http://www.uwlax.edu/strengthcenter/videos/video_index.htm

http://jva.ontariostrongman.ca/

http://www.gripboard.com/

http://bulkingup.moonfruit.com/

http://www.webs.uidaho.edu/strength/strength_training.htm

http://www.fatbastardbarbellco.com/

http://www.crossfit.com/

http://www.nal.usda.gov/fnic/foodcomp/search/

http://www.diabetesnet.com/diabetes_food_diet/glycemic_index.php

And finally, to show you that there's always SOMETHING you can learn from such a long post, I'm going to teach you about beautiful women. Namely, Marzia Prince. It doesn't get any better than that, gents!

9cyclops9 · Oct 23, 2005

Nobody even likes the pics? lol

pullups · Oct 23, 2005

jesus christ if there was a way to give u rep, or karma, i would....eventhough i have somewhat different beliefs, i think we can all agree that this girl is god dam amazing

9cyclops9 · Oct 23, 2005

lol

I figured I'd include her just in case a debate developed, then at least we'd all be able to agree on something.

I am curious which parts you don't agree with though. That was part of the purpose of the thread, to have a discussion. Hopefully we can all exchange some ideas and we can learn a few things from each other on the way. I don't make any claim to have it all figured out, not by a long shot. These are just my current ideas.

PS: There is a rep button. It looks like a scale and it's at the top right of each post, in the red part.

quijjiboo · Oct 23, 2005

Excellent post cyclops! My training philosophy is similar, probably because we both learned alot from T-Mag. When I first started reading that site back when they started it in 98-99, the before and after difference in my progress was a joke. I went from being a skinny newb who couldn't gain weight for years and shot up to 200 gaining tons of strength. The amount of valuable information there on training/nutrition is ridiculous. No book or magazine on the market can even come close. Have some rep points hehe

pullups · Oct 23, 2005

Well I'll just make comments on things that have worked for me but have contridicted what you said (I have a tendency to misinterprut what people say, so if i did just let me know)
1.) Distance running in my mind is far superior to sprints in fat loss. Sprints on the other are far superior in building strenght (As i understand it it is because of the type of muscle fibers used). As such when I cut weight, i run for long distance because it sheds fat, good for your heart, and increases [words=http://fleshlight.sjv.io/c/348327/302851/4702]stamina[/words]. when i bulk i sprint because this tends to increase my leg strength, speed, and vertical leap and helps in some lifts such as powercleans (which i do when i bulk and when i cut cuz that shit makes u sweat like crazy)

2. I believe very heavily in concentration exercises. But i dont do like barbell curls then preacher curls, then concentraion curls, then hammers, and so on. Usually for each body parts I have staples. For chest bench and then i would do another type of isolation exercise (like inclines, declines, db bench, flyes,etc) to his certain muscles that may not have been properly hit. But i always limit it to 2 exercises at the most per body part

3. I dont not believe in the eating alot of fruits, because of the amount of carbs and sugars in them. I tend to eat an apple for after working out because its hi in pyruvate, has fructose (best type of sugar) and the necessary carbs your body needs after working out.

4. I belive the amount and type of food proportions you take into ur body are very important. you need to have the right amount of certain minerals, proteins, fats, carbs, and other essentials that will either aid in bulking or cutting. I mean you cant just go out and eat a grilled chicken sandwich from burger king because u think its high in protein without thinking of the carb to protein to fat ration.

5.) Fruits are great and all but i belive wheat products are the best carbs to eat

6.) I believe in always training to failure. Know this can mean yanking out forced reps (for example you bench 135 2.5 times and the spotter barely helps u get 3 reps so you basically do it ur self wit very little help) are fantastic for strength gains because your are always improving and eventually ull bet the 3rd rep by urself. or just failure sets (never exceding 18 reps, ideally never passing 15 but there is some leeway) are great for cutting and shaping.

thats all bro, i mean i agree with basically everything else.

p.s. thanks for telling me about that rep scale, see people can learn something new everyday

and why is everyones rep so low? do alot of people not know about this?

9cyclops9 · Oct 23, 2005

im2manly said:
Well I'll just make comments on things that have worked for me but have contridicted what you said (I have a tendency to misinterprut what people say, so if i did just let me know)
1.) Distance running in my mind is far superior to sprints in fat loss. Sprints on the other are far superior in building strenght (As i understand it it is because of the type of muscle fibers used). As such when I cut weight, i run for long distance because it sheds fat, good for your heart, and increases [words=http://fleshlight.sjv.io/c/348327/302851/4702]stamina[/words]. when i bulk i sprint because this tends to increase my leg strength, speed, and vertical leap and helps in some lifts such as powercleans (which i do when i bulk and when i cut cuz that shit makes u sweat like crazy)

I'll admit I may be totally wrong about this, since I haven't read up a whole lot on cardio. I'll do some reading and report what I find. I tend to include both low- and high-intensity cardio, just with an emphasis on high-intensity.

2. I believe very heavily in concentration exercises. But i dont do like barbell curls then preacher curls, then concentraion curls, then hammers, and so on. Usually for each body parts I have staples. For chest bench and then i would do another type of isolation exercise (like inclines, declines, db bench, flyes,etc) to his certain muscles that may not have been properly hit. But i always limit it to 2 exercises at the most per body part

I'd chalk this up to a difference in goals. I may be assuming too much, but I'd be willing to bet you take a more "bodybuilding" approach to training, where I take a more "performance-oriented" approach. More isolation may be necessary for a bodybuilder, but not to the extent that many people use it. When you start having 1 compound lift and 3-4 isolation exercises, something is wrong.

3. I dont not believe in the eating alot of fruits, because of the amount of carbs and sugars in them. I tend to eat an apple for after working out because its hi in pyruvate, has fructose (best type of sugar) and the necessary carbs your body needs after working out.

I'm going to have to disagree with this. Fruits are tricky, just like all carbs, but I believe that the micronutrient value of them far outweighs the fact that you might get a few extra carbs. If you're eating a whole lot of fruits, then you'll probably want to have the higher-GI ones with breakfast and around workout time.

I'd argue that an apple isn't the best thing to have post-workout. It has a very low GI because of the amount of fiber in it. Something like pineapple would be better if you're going to use fruit for your PWO nutrition. Plain old glucose would be even better.

4. I belive the amount and type of food proportions you take into ur body are very important. you need to have the right amount of certain minerals, proteins, fats, carbs, and other essentials that will either aid in bulking or cutting. I mean you cant just go out and eat a grilled chicken sandwich from burger king because u think its high in protein without thinking of the carb to protein to fat ration.

I agree, it's extremely important to count calories and macronutrient ratios, but my point was that nutrition is a lot more than ONLY doing that. Nutrient timing and micronutrients are also huge factors in good nutrition. I believe general health should be the first priority, and THEN body composition.

5.) Fruits are great and all but i belive wheat products are the best carbs to eat

Why is that? I think wheat is fine, but I don't see how it's superior to fruit when you take micronutrients into account.

thats all bro, i mean i agree with basically everything else.

p.s. thanks for telling me about that rep scale, see people can learn something new everyday and why is everyones rep so low? do alot of people not know about this?

Yeah, for whatever reason we never made a big deal out of the rep system. Never really caught on, but we are trying to push it more now that the new heirarchy system is in place.

Thanks bro! Time to go read!

9cyclops9 · Oct 23, 2005

im2manly said:
6.) I believe in always training to failure. Know this can mean yanking out forced reps (for example you bench 135 2.5 times and the spotter barely helps u get 3 reps so you basically do it ur self wit very little help) are fantastic for strength gains because your are always improving and eventually ull bet the 3rd rep by urself. or just failure sets (never exceding 18 reps, ideally never passing 15 but there is some leeway) are great for cutting and shaping.

Ah, I missed your edit.

I believe that failure training is too draining on the CNS. If I'm doing full-body workouts 3 times per week and always training to failure, I'm going to overtrain in a hurry. It's been shown that failure training isn't the best way to gain strength, otherwise powerlifters and olympic lifters would be doing it, but they aren't.

I believe failure training can have a benefit if used sparingly. And for some people, it probably works better for their goals. And sometimes it just happens. I haven't been able to make every rep I've attempted, but once I fail, I put it away.

That's just me though.

pullups · Oct 23, 2005

9cyclops9 said:
Ah, I missed your edit.

I believe that failure training is too draining on the CNS. If I'm doing full-body workouts 3 times per week and always training to failure, I'm going to overtrain in a hurry. It's been shown that failure training isn't the best way to gain strength, otherwise powerlifters and olympic lifters would be doing it, but they aren't.

I believe failure training can have a benefit if used sparingly. And for some people, it probably works better for their goals. And sometimes it just happens. I haven't been able to make every rep I've attempted, but once I fail, I put it away.

That's just me though.

Well usually i lift like this mon/thurs chest, shoulders, tri tuesday/friday bis back legs. I mean basically my whole lifting career (im 19 started lifting in 2000) i have used this technique of forced rep. now im saying it would be kinda hard to do forced reps with powercleans or squats without getting hurt. but things like deadlifts, especially bench press i have built around the principle of forced reps and my strength has been supberb. I just feel if you dont push ur self enough then you are going to plateau. i mean its like doing 25 pushups when if u tried u could get 26. powerlifters might not lift to failure but people like strongmen and bodybuilders sure do.

some questions tho:
1.) your lifting 3 days a week. is that basically a 5x5 scheme of bench, deadlifts, squats, etc on monday, wednesday, friday?

2.) Im guessing since ur trying to enchance ur atheletic ability that ur are doing alot of explosive exercies like snatches, and cleans. now why would you not want to do hip adductors ( i think thats the one where u bring ur legs in so u work that are near ur groin), or especially calves which would be considered extra exercises since these areas are hit by squats, deads, cleans?

9cyclops9 · Oct 23, 2005

Strongmen only go to failure because it is required by their sport. But as far as I know, most of them don't go to failure with their gym lifts, only with their event training.

My routine right now looks like this:

M

Back Squat 2x5, 3x3
Full Squat Clean 2x5, 3x3
Military Press 2x5, 3x3
Weighted Pull-up 2x5, 3x3

W

Deadlift 5x5
One-arm DB Power Snatch 2x5, 3x3
Bench Press 5x5
Bent Row 5x5

F

Front Squat 2x5, 3x3
Hang Power Snatch (still trying to learn the snatch) 2x5, 3x3
Incline Bench (switching to weighted dips soon) 5x5
EZ Bar Curls 5x5

After this I do 15 minutes of high-intensity cardio, high-rep oly lifts or GPP, and then an optional 20 minutes of low-intensity cardio, which I tend to skip, but I do it usually once per week.

Why not adductors? What will the adductor machine not do that front squats, back squats, deadlifts, cleans, and snatches won't do? I do include calves usually, just not in this particular mesocycle.

pullups · Oct 23, 2005

9cyclops9 said:
Strongmen only go to failure because it is required by their sport. But as far as I know, most of them don't go to failure with their gym lifts, only with their event training.

My routine right now looks like this:

M

Back Squat 2x5, 3x3
Full Squat Clean 2x5, 3x3
Military Press 2x5, 3x3
Weighted Pull-up 2x5, 3x3

W

Deadlift 5x5
One-arm DB Power Snatch 2x5, 3x3
Bench Press 5x5
Bent Row 5x5

F

Front Squat 2x5, 3x3
Hang Power Snatch (still trying to learn the snatch) 2x5, 3x3
Incline Bench (switching to weighted dips soon) 5x5
EZ Bar Curls 5x5

After this I do 15 minutes of high-intensity cardio, high-rep oly lifts or GPP, and then an optional 20 minutes of low-intensity cardio, which I tend to skip, but I do it usually once per week.

Why not adductors? What will the adductor machine not do that front squats, back squats, deadlifts, cleans, and snatches won't do? I do include calves usually, just not in this particular mesocycle.

adductors (i think thats the inner part near ur groin) aids in exploding off the ground mroe so then ur adbductors (outter part, in the hip area i think may have mixed up the two), glutes, hammys, and quads which is important in getting the initial lift in deads and extremly important in snatchs and cleans they help u lift the weight quicker and get under it quicker. the adductor machine hits this muscle specifily, its like hammer curls and preacher curls.

quick question tho how long have u been lifting and more importantly how long have u been on this workout?

pullups · Oct 23, 2005

o and i go one elite fitness alot and there are alot of strongmen there that compete and they go low rep, heavey weight, forced lifts in the gym as well. as u sed train strong be strong. powerlifters and strongmen are worlds apart.

9cyclops9 · Oct 24, 2005

im2manly said:
adductors (i think thats the inner part near ur groin) aids in exploding off the ground mroe so then ur adbductors (outter part, in the hip area i think may have mixed up the two), glutes, hammys, and quads which is important in getting the initial lift in deads and extremly important in snatchs and cleans they help u lift the weight quicker and get under it quicker. the adductor machine hits this muscle specifily, its like hammer curls and preacher curls.

quick question tho how long have u been lifting and more importantly how long have u been on this workout?

This brings up another thing. In order to be explosive, you have to lift explosively. Doing controlled reps on an adductor machine may make the adductors stronger or bigger, but they won't make them more explosive. Besides, I don't think explosive reps would be a good idea on an adductor machine. Sounds kind of painful and dangerous. I must say I've never heard of a coach recommending the adductor machine for what you're saying. But I'll admit I could be wrong on this, it's another thing I'll have to look up.

9cyclops9 · Oct 24, 2005

im2manly said:
o and i go one elite fitness alot and there are alot of strongmen there that compete and they go low rep, heavey weight, forced lifts in the gym as well. as u sed train strong be strong. powerlifters and strongmen are worlds apart.

True. Training for strongman is ridiculously varied, there are many approaches. It's kind of confusing.

prince Albert · Oct 24, 2005

Interesting read mate,only clicked on a few of the links,will check some of the others later while hanging.

Glad your trainings going well,things i agree,disagree with

Yes big compound movements all the way with only a small amount of isolation work if your goal is mass.

Going to failure depends,i always stop at the point were i no i cannot get another full rep out,in the past 20rep rest pause squatting is really training past the point of failure,very brutal but i gained very well of it.

Are squats and deads essential,well depends on the individual,a guy i no who has one of the biggest thickest backs does no deadlifting at all,he's tried but it doesn't feel right for him,he can row some silly weight and is a very good squatter.

Everyone should give the big compound movements ago but after a decent amount of time if they still don't feel right drop it for a more productive movement,i benched for years because everyone said you got to bench,now i do weighted parallel bar dips as my main chest movement followed by incline d/b press and progress has steadily gone up.

Some of the really tall guys have a hard time squatting because of height,if you ever see arnie in pumping iron squatting he just doesn't look comfortable doing it and his legs were known to be a weak point compared to his upper body.

Lets be honest cardio sucks,so whichever type you can do consistantly is key i think,i carn't get away with HIIT,it may be the better choice but i prefer low/mod intensity,i can go on the treadmill and do 45mins while reading and the time flys by.

The point you make about people not eating enough fruit and veg is a good one,everyone even none trainers should aim for a min of 5 portions of fruit and veg a day.The G.I issue gets alot of people knickers in a twist and people would be better of forgetting about it,the amount of times ive seen someone say oh you shouldn't eat that its the wrong GI is just silly,if you are trying to get bodyfat down to a really low level then yes it is important but for normal day to day forget about it.

Got to say that girl has got a perfect bod,love women with small tight waists.

goldmember · Oct 24, 2005

Cy,

I think I agreed with every word you have typed. I have read (and re-read) Dinosaur Training, and plenty of Matt Furey's products including his fighting [words=http://www.mattersofsize.com/mosdvd.htm]DVD[/words]'s. I hold bodybuilding as a desired "side-effect" of my athletic training, as you sort of do. If I ever have any questions about this stuff, you're my go-to guy!

9cyclops9 · Oct 24, 2005

prince Albert said:
Going to failure depends,i always stop at the point were i no i cannot get another full rep out,in the past 20rep rest pause squatting is really training past the point of failure,very brutal but i gained very well of it.

Ah, that's one place where I agree with failure. 20-rep squats work very well, I do them occasionally for a couple weeks.

Are squats and deads essential,well depends on the individual,a guy i no who has one of the biggest thickest backs does no deadlifting at all,he's tried but it doesn't feel right for him,he can row some silly weight and is a very good squatter.

I can agree with this too. There's a guy at T-Nation that has been training for years and is ridiculously huge, but over the years he's gravitated more towards Hammer Strength machines, particularly the leg press. He's still huge and crazy strong, he's just found a preference over the years.

Everyone should give the big compound movements ago but after a decent amount of time if they still don't feel right drop it for a more productive movement,i benched for years because everyone said you got to bench,now i do weighted parallel bar dips as my main chest movement followed by incline d/b press and progress has steadily gone up.

I'd still call those compound movements. They're still using more than one joint, and so they're using a group of muscles rather than isolation.

Some of the really tall guys have a hard time squatting because of height,if you ever see arnie in pumping iron squatting he just doesn't look comfortable doing it and his legs were known to be a weak point compared to his upper body.

I agree, leverage can make a big difference. But I think they should still bust their ass in the squat rack. In the grip world, hand size makes a huge difference in how hard certain feats are. But you still see guys who have overcome that because they wanted it badly enough.

Lets be honest cardio sucks,so whichever type you can do consistantly is key i think,i carn't get away with HIIT,it may be the better choice but i prefer low/mod intensity,i can go on the treadmill and do 45mins while reading and the time flys by.

This is true. I believe that if someone hates doing a certain thing, they're not going to put a whole lot into it, so they'd be better off replacing it with something they don't hate so much. Doing something different is better than going half-assed on something else.

The point you make about people not eating enough fruit and veg is a good one,everyone even none trainers should aim for a min of 5 portions of fruit and veg a day.The G.I issue gets alot of people knickers in a twist and people would be better of forgetting about it,the amount of times ive seen someone say oh you shouldn't eat that its the wrong GI is just silly,if you are trying to get bodyfat down to a really low level then yes it is important but for normal day to day forget about it.

EXACTLY. I mean, we learn this stuff in 1st grade. Eat your fruits and veggies. I don't know why it has become a bad thing to some people. And think about it, I'm saying to eat something that TASTES GOOD. I think fruit is delicious!

Got to say that girl has got a perfect bod,love women with small tight waists.

I agree man. There's more of her here:

http://johnnycrosslin.com/models/recent/marzia/marzia.htm

When you click a pic, change the number at the end of the url, there are actually almost 50 pics of her there.

sikdogg · Oct 24, 2005

im2manly said:
...
1.) Distance running in my mind is far superior to sprints in fat loss. Sprints on the other are far superior in building strenght (As i understand it it is because of the type of muscle fibers used). As such when I cut weight, i run for long distance because it sheds fat, good for your heart, and increases [words=http://fleshlight.sjv.io/c/348327/302851/4702]stamina[/words]. when i bulk i sprint because this tends to increase my leg strength, speed, and vertical leap and helps in some lifts such as powercleans (which i do when i bulk and when i cut cuz that shit makes u sweat like crazy)...

Distance running burns more fat than sprints while your doing the exercizes simply because you are doing it for a much longer period of time. Sprints on the other hand extends the fat burning process much longer after the actual exercize than distance running does. So someone who does HIIT for 30 minutes can lose just as much, if not more, fat than someone jogging/running for an hour. If i recall correctly, most studies i've read claim that sprints also work the heart better than distance running but does not increase your VO2 MAX like distance running does.

pullups · Oct 24, 2005

sikdogg said:
Distance running burns more fat than sprints while your doing the exercizes simply because you are doing it for a much longer period of time. Sprints on the other hand extends the fat burning process much longer after the actual exercize than distance running does. So someone who does HIIT for 30 minutes can lose just as much, if not more, fat than someone jogging/running for an hour. If i recall correctly, most studies i've read claim that sprints also work the heart better than distance running but does not increase your VO2 MAX like distance running does.

the thing about sprints about HIIT is that they burn glycogen before fat, and u run the risk of burning muscle, when ur burning fat you want your heart rate at a certain rate too high doesnt necessairly means it burns fat better.

crazyed27 · Oct 24, 2005

sikdogg said:
Distance running burns more fat than sprints while your doing the exercizes simply because you are doing it for a much longer period of time. Sprints on the other hand extends the fat burning process much longer after the actual exercize than distance running does. So someone who does HIIT for 30 minutes can lose just as much, if not more, fat than someone jogging/running for an hour. If i recall correctly, most studies i've read claim that sprints also work the heart better than distance running but does not increase your VO2 MAX like distance running does.

Nice post!

I got to say I played a lot of outdoor 3wall handball this year on an oversized court. My legs got thicker, My quickness is better than ever and I got extremly cut. I say all this came from handball. I got the best of both worlds here. Sprints and long distance. I would play for 4 to 6 hours 2 to 3 times a week. Though I did lose a lot of upper body strength, due to not lifting all summer, but not size. My abs really got defined, and all the chicks walking through the park noticed my physique on the court. Hell some of them would even stop just to watch us. Most of them were watching my body, or so it looked like it form there eyes, and plenty noticed my flaccid penis bouncing around in basketball shorts with boxers! But IMO if you can find a sport that uses explosive movements combined with sprints and times of steady movement you can combine a great heart workout with an increase your VO2 MAX, and have a great adreniline rush all at the same time.

My Strange Approach

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