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Share your workout routine with the group

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Share your workout routine with the group

Postby bobrandklev » May 30th, 2011, 5:44 pm


I'm currently doing Occams Protocol with 4 days between workouts for muscle growth BUT I'm not adding extra carbs as I want to burn fat/build muscle.

I've added the bent rows and reverse curls to OP A Workout and 50 kettle bell swings to OP B Workout.

Now that I'm moving to 5 days of rest between workouts I feel I should be getting more aerobic exercise. Maybe another 50-75 kettle bells in the middle of each workout??

Also Myotic crunches and cat vomits should be more than a couple times a week but not every day?

So I'm wondering what's working for others and how you are scheduling workouts without over doing it?

I love working out less but it still seems like not enough?
5-11, 45 y/o male
July 2010: 235lbs
July 2011: 212lbs
Loss to date: 25lbs
4.5 inches from belly


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Re: Share your workout routine with the group

Postby jemimah » May 31st, 2011, 1:26 am


I try to play Dance Dance Revolution for at least 45 minutes every day. It's the only indoor cardio that I enjoy that really gets my heart pounding.

I've done Occam's protocol for about a month or so with good results. The goal was to add muscle to my upper body since spaghetti arms don't really match with the calves-of-steel I got from several years of playing DDR.

I've decided to switch over to a strength building program now though because if I add any more bulk I've going to have a difficult time finding women's clothes that fit me. I'm quite short with broad shoulders and narrow hips and I seem to add muscle easily.

I found the Effortless SuperHuman chapter to be a little lacking so I got these two books from Pavel Tsatsouline (mentioned in the chapter).

http://www.amazon.com/Kettlebell-Strength-Secret-Soviet-Supermen/dp/0938045695/ref=sr_1_1?ie=UTF8&qid=1306820141&sr=8-1

http://www.amazon.com/Power-People-Strength-Training-American/dp/0938045199/ref=sr_1_7?ie=UTF8&qid=1306820141&sr=8-7

These are both minimalist programs similar to Occam's Protocol but with an emphasis on maximizing functional strength. If you like how Tim writes, you will probably like Pavel - he gives you plenty of geek-friendly theory as well as a simple, practical workout plan.

The strength workouts do not require adding carbs and they don't tend to cause muscle soreness. You don't train to failure either so it's safer and you can work out a lot more frequently.

I've been easing into a combination of the kettlebell and barbell workouts for about a week now and I feel totally awesome. I did buy a light 20 pound kettlebell so I could learn the advanced kettlebell moves without hurting myself, but I still use the t-handle for the kettlebell swing. I've already learned a couple cool tricks that has me opening jars I couldn't get before and carrying my husband around the house.
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Re: Share your workout routine with the group

Postby justhamade » May 31st, 2011, 6:18 pm


Very good books by Pavel, and more inline with what I said in my other post to you Bob.

I based my workout off this video http://www.youtube.com/watch?v=E5ZaXcWbl9c and results speak for themselves http://www.myfourhourbodydiary.com/2011 ... -update-2/

This was over a month ago and I have not been working out as much but am even more lean now.
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Re: Share your workout routine with the group

Postby bobrandklev » May 31st, 2011, 9:54 pm


I've looked at http://www.maxcapacitytraining.com/ and it appears to be more of a mix of aerobics and muscle exercise.

Am I correct in thinking Kiwi was more aerobic, OP is more muscle but MCT may be more of a balance of both?

I'm going to order the Pavel books as well but I think it's more of frequency... I know we don't want to work out every day but 4-5 days between OP workouts doesn't seem like enough?

Are others using MCT? http://www.maxcapacitytraining.com/

Thanks for the suggestions, appreciate them!
5-11, 45 y/o male
July 2010: 235lbs
July 2011: 212lbs
Loss to date: 25lbs
4.5 inches from belly


Need a vacation? Make a living.. living! http://GettingAnswers.com/4hb
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Location: Iowa

Re: Share your workout routine with the group

Postby justhamade » June 1st, 2011, 1:00 am


Aerobics is a funny way to categorize it but yeah sort of I guess.

The term for it these days is metabolic training, or metabolic conditioning http://www.google.ca/search?q=metabolic+training

I haven't started MCT yet but am going to soon. John over at http://newjohn.wordpress.com/ is doing it, he is the one that found it and told me about it, he was doing occam's too.

Have you read the ultraendurance chapters? The program is by this guy http://www.iamunscared.com/ http://www.crossfitendurance.com/about-2/ and is based on crossfit. I am guessing that Tim didn't mention crossfit because there seems to be some bad stigma related to that community due to politics but the methods they use are great for general fitness.

Good luck, keep working out, your workout will evolve as you learn more, and once you are done those books there are others I can recommend too :)
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Re: Share your workout routine with the group

Postby jemimah » June 1st, 2011, 10:11 pm


This is the "Man Maker" metabolic training routine from Enter the Kettlebell.

Do 50 kettlebell swings or snatches (or as many as you can do), then slowly jog a quarter mile or so.
Repeat continuously for 12 to 15 minutes.
---

What I gather from reading various sources is that the maximum rate at which the body will release fat into the bloodstream may be pretty much fixed, and proportional to how fat you are. So exercising more might be little use for speeding fat loss - you will just get hungrier, at which point if you don't eat, you won't have much energy. So if you increase your metabolism, it'll make maintenance easier, but might not help fat loss if you're already eating clean.

Personally I don't have the will power to force myself to do intense endurance exercise. However I can play DDR at a very intense level because it requires so much concentration that I'm not thinking about the pain. I just play at the maximum intensity where I'm still winning and when I get tired and start to lose, I make it easier. I can beat my old high scores almost every day, so that makes it motivating since progress is so easy to measure.
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Re: Share your workout routine with the group

Postby activecouchpotato » June 2nd, 2011, 12:59 am


I'm doing 5x5 workouts following the routine by http://www.stronglifts.com. It's a simple but effective workout to boost strength and I made great progress since January.

Basically it's 2 workouts with 3 exercises each.

First workout: squats, bench press, barbell row
Second workout: squats, military press, deadlifts

And you'll add 5lbs every workout to get stronger. When you hit a limit after a while, you drop 20% of the weight and start adding weight trying to push through the limit. It works good and I boosted my squats about 50% up.
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Re: Share your workout routine with the group

Postby justhamade » June 16th, 2011, 12:13 am


bobrandklev wrote:Am I correct in thinking Kiwi was more aerobic


Bob I have to apologize I just re-read the Kiwi workout and it is pretty freaking good. For those that forgot about it and started doing Occam's for fat loss read here http://www.fourhourworkweek.com/blog/exercises/ or page 177 in the book.

I have been training with a very similar program for a couple weeks and am seeing crazy results.

One thing I would change is replace some of the redundant leg exercises with some rotational/function exercises from the "Pre-Hab: Injury-Proofing the Body" chapter like the turkish getup, chop and lift.
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Re: Share your workout routine with the group

Postby zhinks » June 19th, 2011, 9:46 am


I am currently doing Joe DeFranco Built like a Badass program. Its a 3 workout a week program with a lot of diverse exercises and has worked well for me. I was used to going to the gym 5-6, so it works good for me and I get good strenght and mass gain from it.

Diatery I use SCD as a basis and have a milk, protein and banana shake after workout.
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