I'm just gonna start a thread with posts I've read that are educational or motivating

[polarpixie]

I'm reading a bunch of posts that are educational to me and/or motivating and/or good advice. It's gonna help me, and hopefully someone else too, to keep it all in the same place...but I guess this is more for me!!
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  from hardasnails73:
  
• You need to put maxium effort each of those working sets and when it starts to burn that is when you are actually starting to work the muscle. If you just get to the burn and give out you are stopping mentally and not phyically
  
• 3 reason why people fail during the set
  lack of nutrients to the muscle
  lack of oxygen
  lack of mental focus.
  
• light - consist of 12-15 reps 3 sets after warm up
  moderate - 8 to 10 reps 3 sets after thorughly warm up
  heavy- 4-6 reps 3 sets after wamp up
  
  You train at half throttle you results are going to show it
  "Pain is temporary pride last for ever "
  
  
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  form spatterson :
  
  
  On, for example Thursday, do shoulders light and bis heavy (start with the heavy) and then the next week shoulders heavy and bi's light. Heavy being about 90% of max and light being about 60% of max.
  
  Cardio 5-7 days a week first thing in the morning OR AFTER WEIGHTS. Moderate intensity, moderately speed, longer duration: walk up hill at 15% grade, 2.5 mph, for 60 min...point being, keep the heart rate between 135-140. I always added a second cardio session in the evenings, 20-30 min, and straight protein after that. Only if one session and a clean diet aren't cutting it.
  
  My cutting diet looked like this:
  
  http://home.swbell.net/arkaynen/cutting.xls
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....more later

 

[VeggieLifterChick]

I might not be qualified to disagree here, but my understanding of how hard you lift is not a matter of reps, its more a matter of whether you get the muscle to failure or not, how much of a strain it is on you. You can lift 8-10 reps light. Or you can lift heavy 12-15 reps. I think what Hard might have meant was more in terms of hypertrophy...as in lower reps with heavier weight means more muscle growth....anyone can jump in here and correct me if I'm wrong.

 

[VeggieLifterChick]

In other words, the way Spatts puts it, in terms of % of max, is a better definition.

 

[polarpixie]

I think you are right...that's what I've always thought too. I just threw that in there as a general guide so I know what people are talking about when they say light, mod, or heavy.

I think the part that hard said which means alot more to me and is what I'm gonna try to keep in my head is this:

when it starts to burn that is when you are actually starting to work the muscle. If you just get to the burn and give out you are stopping mentally and not phyically

 

[VeggieLifterChick]

Very good advice, Pixie. The goal is to get to muscle failure, meaning that it burns so much you can't do one more rep.

 

[polarpixie]

from temple:
By heavy I mean that you should always be in control of the weight but by rep 6 of the last set you should have to really squeeze for it and be done.
DOMS - delay onset muscle soreness, if you are hurting so bad two days later that you can't function then you need to back it off a notch and up your protein intake.
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[polarpixie]

Intervals, aka HIIT (High Intensity Interval Training), [/consist of doing cardio at a light to moderate pace for a specified period of time, then going all-out very high intensity for another specified period of time, then repeating the process for several cycles. For example, you would jog at 4 miles an hour at no incline for perhaps a minute and thirty seconds, then you'd kick up the pace to 6 miles an hour at a 10% grade for a minute, then you'd go back to jogging for another minute thirty, then you'd sprint, then you'd jog, et cetera, for fifteen to twenty minutes. For some of my clients who'd hit the wall in their weight loss, doing intervals twice a week when they'd normally be doing cardio is what carved those last few hard-to-lose pounds off of them.

 

[polarpixie]

ok well then i got 2 rules for you:

rule #1
dont be to hard on yourself:
ok so you didnt train today, dont beat yourself up. just dont let it become a habit.

rule #2
be HARD on yourself:
WHAT? you DIDNT workout today? you lazy piece of poop..do some pushups now...


what im saying is..nobody can make you want to workout, you gotta want it yourself. you have to prioritize(sp?) correctly..now, im abit abnormal. cuz training is more important that anything to me. you dont have to go that far. but almost.

but what im a telling you this for? you obviously have spent your share in the gym..just keep pumping girl. you are obviously doing it right