General fitness, health and nutrition · Public discussion

routine advice for ex-smoker & beginner

Started by RBJ · · Last activity · 93 posts · 2,503 views

← Back to General fitness, health and nutrition

Thread navigation

Jump through the discussion

Go to the original post, the replies on this page, or the latest preserved contribution.

01 / Original postroutine advice for ex-smoker & beginnerRBJ · 12 Apr 2005 02 / This pagePosts 1–20Page 1 of 5 · chronological order 03 / Latest replyPost #94Email address hidden · 18 Apr 2005

Thread details

What we know about this thread

Original section
General fitness, health and nutrition
Published
12 April 2005
Last activity
18 April 2005
Original author
RBJ
Posts
93
Discussion status
Public discussion
Total views
2,503
Views / 30 days
0
Topics
Sprint training

The navigation and discussion metadata provide context. Posts remain in their original chronological order.

Showing posts 1–20 of 93
Posts remain in their original chronological order.

Text size
  1. Original post
    RBJ
    Archived post
    #1

    Hi Group,

    I'm 28 years old. Last month, I quit a 12-year smoking habit and took
    up jogging three days a week. I'm following a nine-week program that
    eases me into 5k runs.

    Little by little, I'm starting to incorporate some weight training.
    When I'm ready to make it part of my regular fitness regimen, my goal
    will be to gain mass. I know that goal can be somewhat at odds with
    my running program, but I'm sure that with your help I can find a
    balance between the two.

    In the meantime, I'm trying to develop a 2-day split routine for when
    I'm ready to bring the weight training in. Following is what I have
    so far.

    (Please note that I'm using dumbbells for most of these exercises, and
    that "10" for reps is provisional and subject to change).

    DAY ONE - chest, shoulders, triceps, traps

    the following, twice:
    - bench press 1 x 10
    - flyes 1 x 10
    - incline bench press 1 x 10
    - incline flyes 1 x 10

    the following, twice:
    - shoulder press 1 x 10
    - arnold press 1 x 10
    - upright row 1 x 10

    the following, three times:
    - barbell shrug 1 x 10
    - triceps extension 1 x 10

    DAY TWO - legs, back, biceps, forearms

    the following, three times:
    - squat 1 x 10
    - calf raise 1 x 20

    the following, three times:
    - bent-over row 1 x 10
    - reverse pull-up 1 x MAX

    the following, one time:
    - biceps curls 2 x 10
    - hammer curls 2 x 10

    the folowing, two times:
    - forearm curls 1 x 10
    - reverse forearm curls 1 x 10

    So that's what I'm leading up to. Any comments or criticisms would be
    very much appreciated.

    My big question, however, is when I should schedule my twice-weekly
    rest days. Should they be two consecutive days, or can they be split
    throughout the week? If I Tuesdays, Thursdays and Saturdays are my
    running days, which days would be best for lifting?

    Ab work will be done on running days.

    For the record: I'm 5' 10" and 145 lb. I'm slim, but not underweight.
    I'm not terribly muscular, but I've got good tone. Because it's very
    difficult for me to either gain or lose weight (no matter how much or
    how little I eat), I try to eat moderate-sized meals of good food five
    or six times a day.

    Thanks in advance,

    RBJ

    Report
  2. True Grit
    Archived post
    #2

    You are going about this wrong. Weight train every other day, using a
    full body workout. I suggest the basic program that comes with the
    weight set, and vary it as needed. Also if your legs are solid, skip
    leg training, it won't help your running, and running is all most
    people need for their legs. In the prog you'll find certain exercises
    very hard, take those and concentrate on doing two sets of those
    instead of one.
    Weights and running go hand in hand for me, because without one, I
    doubt I could do the other.
    Abandon this split program, and do a total body WO every other day.

    Report
  3. JMW
    Archived post
    #3
    True Grit said:

    You are going about this wrong. Weight train every other day, using a
    full body workout. I suggest the basic program that comes with the
    weight set, and vary it as needed. Also if your legs are solid, skip
    leg training, it won't help your running, and running is all most
    people need for their legs. In the prog you'll find certain exercises
    very hard, take those and concentrate on doing two sets of those
    instead of one.
    Weights and running go hand in hand for me, because without one, I
    doubt I could do the other.
    Abandon this split program, and do a total body WO every other day.

    Why?
    --

    JMW
    http://www.rustyiron.net

    Report
  4. Email address hidden
    Archived post
    #4

    Oh NOW I see the problem! This was crosspoosted to the "all muscle, no
    brains newsgroup" too. Only a steroid riddled idiot would say something
    like "running does nothing for your legs".

    Report
  5. Kevin J. Coolidge
    Archived post
    #5

    <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:

    Oh NOW I see the problem! This was crosspoosted to the "all muscle, no
    brains newsgroup" too. Only a steroid riddled idiot would say something
    like "running does nothing for your legs".


    only an ignoramus with no knowledge of anatomy and physiology would think
    that running worked legs. Quadratus femorus perhaps, but then you are
    probably one of those chicken legged morons

    Report
  6. Email address hidden
    Archived post
    #6
    JMW said:
    True Grit said:

    You are going about this wrong. Weight train every other day, using


    a

    Quoted message said:
    Quoted message said:

    full body workout. I suggest the basic program that comes with the
    weight set, and vary it as needed. Also if your legs are solid, skip
    leg training, it won't help your running, and running is all most
    people need for their legs. In the prog you'll find certain


    exercises

    Quoted message said:
    Quoted message said:

    very hard, take those and concentrate on doing two sets of those
    instead of one.
    Weights and running go hand in hand for me, because without one, I
    doubt I could do the other.
    Abandon this split program, and do a total body WO every other day.

    Why?
    --

    JMW
    http://www.rustyiron.net

    Very simple, he is making rocket science out of something that can be
    as simple as 2+2=4. If he runs every other day, weight training on his
    rest days is a perfect compliment. He can fine tune this as he learns
    how his body responds.

    Report
  7. Email address hidden
    Archived post
    #7

    Suck my wad.

    Report
  8. Kevin J. Coolidge
    Archived post
    #8

    <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:

    Suck my wad.

    Quoted message said:

    get some education

    Report
  9. Email address hidden
    Archived post
    #9
    Quoted message said:

    only an ignoramus with no knowledge of anatomy and physiology would


    think
    that running worked legs. Quadratus femorus perhaps, but then you are
    probably one of those chicken legged morons>

    Return to RR when you grow up little boy, in the meantime go play with
    the roidded-out muscleknobs. Your stupidity is hilarious.

    Report
  10. Kevin J. Coolidge
    Archived post
    #10

    <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:
    Quoted message said:

    only an ignoramus with no knowledge of anatomy and physiology would


    think
    that running worked legs. Quadratus femorus perhaps, but then you are
    probably one of those chicken legged morons>

    Return to RR when you grow up little boy, in the meantime go play with
    the roidded-out muscleknobs. Your stupidity is hilarious.


    Your ignorance does not amuse me, because it is people like you that bring
    down the IQ of our world. I don't take steroids and can probably out run
    you. Little boy? with words like wad, I thought you must be a teenager.

    Report
  11. Email address hidden
    Archived post
    #11

    WARNING: Coolidge, stop sending me kiddie [censored], and pics of you with
    children and animals. I'm just not into that sicko stuff like you
    obviously are. Anymore and I'll contact your parole officer. Registered
    sex offenders like you should be more careful doing stuff like that.

    Report
  12. Jehovah
    Archived post
    #12

    "Kevin J. Coolidge" <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:


    <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:
    Quoted message said:

    only an ignoramus with no knowledge of anatomy and physiology would


    think
    that running worked legs. Quadratus femorus perhaps, but then you are
    probably one of those chicken legged morons>

    Return to RR when you grow up little boy, in the meantime go play with
    the roidded-out muscleknobs. Your stupidity is hilarious.


    Your ignorance does not amuse me, because it is people like you that bring
    down the IQ of our world. I don't take steroids and can probably out run
    you. Little boy? with words like wad, I thought you must be a teenager.

    all this useful banter aside...how can you say that running doesnt work the
    legs? my calves and thighs get a hell of workout on a run. i'm sure you've
    got more to say than running does nothing for the legs. telling me i have
    no knowledge of physiology doesnt really help educate me though...so cmon.
    what do you mean? i'm open minded and i'd be interested in what you have to
    say on this.

    Quoted message said:


    Report
  13. Kevin J. Coolidge
    Archived post
    #13

    <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:

    WARNING: Coolidge, stop sending me kiddie [censored], and pics of you with
    children and animals. I'm just not into that sicko stuff like you
    obviously are. Anymore and I'll contact your parole officer. Registered
    sex offenders like you should be more careful doing stuff like that.

    oh, cute, what's next fart jokes?

    Report
  14. Donovan Rebbechi
    Archived post
    #14
    Kevin J. Coolidge said:


    <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:

    Oh NOW I see the problem! This was crosspoosted to the "all muscle, no
    brains newsgroup" too. Only a steroid riddled idiot would say something
    like "running does nothing for your legs".


    only an ignoramus with no knowledge of anatomy and physiology would think
    that running worked legs.

    Running heavily recruits at the very least hamstrings, quads, most of the
    muscles in the calf. So what you said above is not really correct. In fact
    just recently you were aruing that sprinting is good for leg development.
    Change of heart ?

    But the problem with his argument is that regular distance running is not
    going to produce a lot of muscle hypertrophy in the legs. If you took the
    typical distance runner off running and had them do squats, their quads would
    grow substantially. Sure you get muscular adaptions, but substantial
    hypertrophy is not one of them (maybe slight hypertrophy in slow twitch
    muscles, cell-level adaptions, and neuromuscular adaptions). So if you want a
    well developed, well proportioned physique, you need to be prepared to train
    your legs in the same way as you train your upper body.

    Cheers,
    --
    Donovan Rebbechi
    http://pegasus.rutgers.edu/~elflord/

    Report
  15. Jehovah
    Archived post
    #15

    "Donovan Rebbechi" <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:
    Kevin J. Coolidge said:


    <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:

    Oh NOW I see the problem! This was crosspoosted to the "all muscle, no
    brains newsgroup" too. Only a steroid riddled idiot would say something
    like "running does nothing for your legs".


    only an ignoramus with no knowledge of anatomy and physiology would think
    that running worked legs.

    Running heavily recruits at the very least hamstrings, quads, most of the
    muscles in the calf. So what you said above is not really correct. In fact
    just recently you were aruing that sprinting is good for leg development.
    Change of heart ?

    But the problem with his argument is that regular distance running is not
    going to produce a lot of muscle hypertrophy in the legs. If you took the
    typical distance runner off running and had them do squats, their quads
    would
    grow substantially. Sure you get muscular adaptions, but substantial
    hypertrophy is not one of them (maybe slight hypertrophy in slow twitch
    muscles, cell-level adaptions, and neuromuscular adaptions). So if you
    want a
    well developed, well proportioned physique, you need to be prepared to
    train
    your legs in the same way as you train your upper body.

    thanks Donovan. that's what i thought.

    Quoted message said:


    Cheers,
    --
    Donovan Rebbechi
    http://pegasus.rutgers.edu/~elflord/

    Report
  16. Donovan Rebbechi
    Archived post
    #16
    Jehovah said:

    all this useful banter aside...how can you say that running doesnt work the
    legs? my calves and thighs get a hell of workout on a run.

    It's a workout, but it's not the same sort of workout that you get from doing
    a few sets of squats.

    Quoted message said:

    i'm sure you've
    got more to say than running does nothing for the legs.

    It makes your legs better at running. But it does nothing in terms of
    hypertrophy.

    Cheers,
    --
    Donovan Rebbechi
    http://pegasus.rutgers.edu/~elflord/

    Report
  17. Kevin J. Coolidge
    Archived post
    #17

    "Jehovah" <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:


    "Kevin J. Coolidge" <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:


    <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:

    >only an ignoramus with no knowledge of anatomy and physiology would
    think
    that running worked legs. Quadratus femorus perhaps, but then you are
    probably one of those chicken legged morons>

    Return to RR when you grow up little boy, in the meantime go play with
    the roidded-out muscleknobs. Your stupidity is hilarious.


    Your ignorance does not amuse me, because it is people like you that
    bring down the IQ of our world. I don't take steroids and can probably
    out run you. Little boy? with words like wad, I thought you must be a
    teenager.

    all this useful banter aside...how can you say that running doesnt work
    the legs? my calves and thighs get a hell of workout on a run. i'm sure
    you've got more to say than running does nothing for the legs. telling me
    i have no knowledge of physiology doesnt really help educate me
    though...so cmon. what do you mean? i'm open minded and i'd be interested
    in what you have to say on this.

    Quoted message said:

    Perhaps, I should have said running works the slow twitch fibers(those
    mostly for endurance activites) as opposed to fast twitch(more used for
    speed and tend to be bigger) Even runners should work legs with weights,
    even if it's just to help prevent injuries. If you were a runner that
    wanted to do well in 10ks and above, I would not reccomend extensive leg
    training, but I would reccomend some excercises like 1 legged squats(great
    for ankles and decreasing risk of ankle sprains) and some other leg
    excercise. How much depends on your individual goals. I run myself a
    couple miles a day, but there's no comparison between running and training
    legs with weights. It's a different feel.

    Report
  18. Email address hidden
    Archived post
    #18

    I'd like to hear the roided-out pervert explain exactly what weights do
    for your legs?

    Report
  19. Kevin J. Coolidge
    Archived post
    #19

    "Donovan Rebbechi" <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:
    Kevin J. Coolidge said:


    <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:

    Oh NOW I see the problem! This was crosspoosted to the "all muscle, no
    brains newsgroup" too. Only a steroid riddled idiot would say something
    like "running does nothing for your legs".


    only an ignoramus with no knowledge of anatomy and physiology would think
    that running worked legs.

    Running heavily recruits at the very least hamstrings, quads, most of the
    muscles in the calf. So what you said above is not really correct. In fact
    just recently you were aruing that sprinting is good for leg development.
    Change of heart ?

    But the problem with his argument is that regular distance running is not
    going to produce a lot of muscle hypertrophy in the legs. If you took the
    typical distance runner off running and had them do squats, their quads
    would
    grow substantially. Sure you get muscular adaptions, but substantial
    hypertrophy is not one of them (maybe slight hypertrophy in slow twitch
    muscles, cell-level adaptions, and neuromuscular adaptions). So if you
    want a
    well developed, well proportioned physique, you need to be prepared to
    train
    your legs in the same way as you train your upper body.

    Cheers,
    --
    Donovan Rebbechi
    http://pegasus.rutgers.edu/~elflord/

    sprints are great for legs and hypertrophy. What most people call running is
    what I call jogging. I do wind sprints which have improved my hamstrings,
    and I also jog(ok I pretty much only jog because I need it for pt tests, but
    it's not as bad as I thought) but sprinters don't do long distances, at
    least compared to joggers.

    Report
  20. Kevin J. Coolidge
    Archived post
    #20

    <[email hidden]> wrote in message
    news:[email hidden]...

    Quoted message said:

    I'd like to hear the roided-out pervert explain exactly what weights do
    for your legs?


    why? You wouldn't understand it?

    Report

Keep exploring

Browse the sectionGeneral fitness, health and nutrition Return to CyclingForumsStart at the home page Search discussionsFind another thread

Active in the last 60 minutes

Active in this thread

0 users · 0 guests ·0 bots ·0 total

No signed-in users are active right now.

No known search crawlers active right now.