AndyMitchell

Alternativly you could bundle the two with a 3x3
- do *50 bodyweight squats
- *20 bodyweight inverted rows
- *15 bodyweight pushups

- do 20 bodyweight squats
- 15 bodyweight inverted rows
- 10 bodyweight pushups

- do 15 bodyweight squats
- 12 bodyweight inverted rows
- 8 bodyweight pushups

Going to failure on each exercise to the target if you can keep going go.
No stopping, no rest, a conditioned atlete could get this done in 12 minutes.

Adding weight as you advance.
The rows replaced with chin-ups
Pushups replaced with dips, add weight when you can

This is metabolic conditioning.

Gives you time to walk and enjoy life.

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as long as you keep doing what you're doing, you're going to keep getting what you're getting.

Kyle Aaron

I am really curious about what has happened in your life in the past few months, PB, that has made you much more aggro with everyone here. Perhaps something for the off topic and venting thread? Let's not poo on this guy's wishes for helpful input.

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Fadi

I'm all for improving one's limits rather then "pushing" one's limits. I do that by doing just enough (more frequently) instead of stepping the line with less frequency. This way of training has worked its magic in Olympic weightlifting and I'm presuming the same would apply to other sports also.

Silverback, give me your professional opinion on this Sir. Thank you.

Principles of Training 3


Fadi.

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Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

AndyMitchell

Thank you F.

It seems the term "amount of exercise" has always been confused with " intensty of effort"

you'll see a trainee add an exercise and increase the time rather than making it harder.

I think we need to work out the minimum amount required to garner results instead of finding out how much we can stand.

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as long as you keep doing what you're doing, you're going to keep getting what you're getting.

PowerBuilder

For sure. You could easily drive yourself into the ground using 10 exercises, doing 5 sets of 3, when you could just as easily allow stimulation with 4 exercises at a more sensible amount of volume/intensity

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AndyMitchell

half an hour after completing an extremely *brutal workout one should feel as though they could do it again, you wouldn't of course, but a well conditioned trainee should feel this way if they are training correctly.

*a brutal workout is brief- no longer than around 30 minutes, after that your intensity of diminishes.

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as long as you keep doing what you're doing, you're going to keep getting what you're getting.

Fadi

Thanks for the reply; much appreciated.


Fadi.

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Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

Yeeons

Wow i had a couple of days away from this cause i thought nobody was biting.

In terms of fitness i agree with what most people have been saying, you have to be fit to do higher type fitness. And what i outlined wasn't just something i jumped into. I was mega unfit 1 year ago and i started with jogging 200 metres and walking 1k to what i out lined in my first post.

As for the cardio i was up to 10ks - 15ks with a 21k run just before i slowed it down for the summer (too hot in queensland) and replaced it with swimming. I also knocked it right back cause i found it was great for getting my fitness up but after a while i could just keep running for 1-2 hours and not really feel like it was doing anything extra fitness wise.

My goals is just fitness, this is the fitest ive ever been but i can feel in my body i can achieve more and with every week i try and notch it up a little more. But i allow my body do dictate if i can add an extra set or if i need the extra break.

How i made this routine was by pinching a bit here and a bit there from a heap of post on this forums and from just other research on the net. It just evolved this way.

My question is there bits i should replace or do different or are there bits i can change or are there things i should think about doing in the future and replace this altogether.

From the answers i see should i be doing more reps and less sets and dropping the runs/sprints? and dropping the 8 exerices and move to just 3?

Christian

Then later on in the day you feel like you have done nothing return the next day to do it again do it again and you have ****ed your cns.

Body is a strange thing sometimes its not always how you feel that determines the intensity of your workout. So its a double edged sword especialyl with ego.

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*Information I provide does not substitute a proper medical evaluation by a medical professional; nor does it constitute practitioner/patient relationship, or liability, in any way.

Dancelot

Yeeons,

It helps if you have some very specific and achievable strength / fitness goals in mind.

Just "to get fit / strong" is very vague and won't get you there.

Come up with some feats of strength or fitness that you want to get to and work your way towards that.

i.e SMART goals:

Specific
Measurable
Attainable
Realistic
Timely