15 minute workout

[RMO]

May 31, 2012 3:01:36 GMT -5 NorwegianDJ said:

Burning fat and building muscle does not only, but largely relies on eating insufficient calories or excessive calories compared to your baseline calories. Thus, you'd realisitcally expect some fat gain when building muscle.

makes sense

your right about body fat, i generally have no idea what im exactly at, but im pretty skin and bone.

[nolimit]

Thanks, for the advice!

I know 15 minutes is not enought but that's all I got at the moment.
I do have a fast metabolism, but also practice a lot of sports. Every day I eat about 3700 kcal (I used to way my food and all), but I only way 143lbs...

[darkpwns]

@prodigy: Crunches are actually really good if you do them properly (Although I love planks...planks are the shit. Turn the knob on the tv brah, turn that fucking knob). I mean they only work your top section of your abs...but all you've gotta do is lift your legs and cross your ankles then raise your shoulder blades off the ground. Hands on sides of head so you don't pull your neck. I dare you to try doing it for a minute and tell me how it feels.

15 minutes is quite enough for a workout really. The time you spend in the gym or working out REALLY doesn't matter. Of course it'd be much more ideal to have an hour to burn, as you'd tear up your muscles quite well and have better looking results to show for it, but it isn't at all neccessary. What you do outside the gym is what counts.

With 15 minutes only, there should be zero rest, run it as a circuit. You should be fine. Just remember to eat your body weight in grams of protein (this is just the standard amount you should be eating, it isn't because you're working out or anything). Also be sure to hydrate.

NorwegianDJ: Actually when somebody is just starting to workout they can gain muscle without the fat because they aren't really gaining weight, but rather losing the fat and gaining some muscle, which is another reason for the newbie muscle gains people rage about. Once you've maxed out on muscle for your weight you have to start a calorie surplus to continue gaining muscle, in which case you can expect to gain fat and muscle.

I.E.: After basic combat training I'd lost a fair amount of muscle and gained a bit of fat, I weighed 177 lbs and looked like a skinny loser. At the end of AIT I weighed 174 lbs but lost all of the fat that I'd gained and looked much larger despite weighing less.

[nolimit]

Just tried your program this morning!
I know why you call it cardio now, haha. And by the way, I love those bumber pushups, they really do work the whole uper body.

[iamwonton]

Take some whey or some kinda protein after your weightlifting/muscle building excersises...also you can take it alongside your meals mixed in milk or even your food if its unflavored

[jae]

May 30, 2012 15:30:10 GMT -5 NorwegianDJ said:

You can make yourself fail within less reps by either increasing weight, or increasing cadence. Cadence is time under pressure. Increase time under pressure and minimalize time under least pressure (such as when you touch your knees doing sit ups). Focus on increasing cadence mainly on the way down.

Actually no, the idea is to maximise muscle fibre activation and also volume. Those two factors are what make you grow. You just named two ways to achieve the first.

Okay, this is it:
There are two factors to consider when you want to grow muscle: Tension and time under that tension. The second is easy so I'll say it first, your muscles will only grow if they are stressed for a period of time. Otherwise they will likely not be damaged enough to grow. There are exceptions but a lot of them are dangerous and cause serious muscle trauma, or just need ages to recover from (ie 1RM attempts). Cadence should alternate between sessions, but generally fast as possible achieves maximum motor unit recruitment due to the all or nothing principle. this principle states either a muscle fibre fires, or it does not. thus endurance fibres (the smallest and first to fire) will fire regardless of if you do a rep slow or fast, but the biggest fibres (type two B fibres) will only work for the first few reps and only if they are performed at max speed/effort.

Tension is more complex. As Norway said, one way to achieve that is weight and another is cadence. Usually people only consider the first, rarely the second and, so far as I can tell, never the third. The third is (actually there are more but these are the most significant) leverage. think about it: the average gymnast weighs sixty kilos and lifts nothing but those sixty kilos, yet when tested have benches and squats in excess of 2xBW. no, they don't do a thousand pushups, they manipulate leverage. The less leverage you have over a body part, the more force your body has to generate to move it. That's why a pullup is harder than a chinup, or a puchup on your knee's is easier than one on your toes. The weight stays the same but the levers are longer.

Of the two (cadence fits into both so I ignored it for simplicities sake), leverage has the greatest transferability. For example, say it takes exactly the same number of training sessions to do one rep of bench press at x weight and a planche hold (Google is your friend). If you achieve the bench press, you still won't be able to do the planche or likely even close. If you achieve the planche however you will at least be very close to the bench press, possible exceeding it. There is a lot of theories as to why this is but no research so I won't mention a single one, Google if interested.

If you are only using your body weight Google about gymnast progressions (building the Gymnastics Bodies has what I found to be the best, I tried a fair few) or Convict Conditioning. Both are easy to find so do it yourself.

Abandon all the cardio, you are skinny and fit enough. Screw the skipping, just do hard progressions like most people lift weights. That is what I do and my sessions are ~30mins. Just do one push, one pull and one leg progression and change those every session, maybe some core work too. You WILL put on strength. I am stronger than anyone I know and haven't lifted, besides shoulder press, squats and deads, for nearly a year.

also, work out 4-5 sessions a week max. you won't recover from sessions this hard otherwise.

May 31, 2012 3:01:36 GMT -5 NorwegianDJ said:

If you were 3% bodyfat you would die. If you were 5% I'd admire you, but you'd feel horrible all the time because of lack of energy. Bodybuilders strive to reach 5%. 4.5% is roughly as low as it's possible to go without risking serious illness if supervised.

It depends if they mean total body fat or external fat on the body. there are different ways to measure each and each are standard in different places, generally the first is used (all pro athletics and most countries) but in America and the sport of bodybuilding- as usualy nowhere else- they use the second sometimes. The first has a minimum of 2% for men from memory due to internal fat in the brain and other organs, anything below 5% usually means the person is sick and dying though. 4% is considered incredibly low. For the second around 1% is possible.

May 31, 2012 12:28:46 GMT -5 darkpwns said:

@prodigy: Crunches are actually really good if you do them properly (Although I love planks...planks are the shit. Turn the knob on the tv brah, turn that fucking knob). I mean they only work your top section of your abs...but all you've gotta do is lift your legs and cross your ankles then raise your shoulder blades off the ground. Hands on sides of head so you don't pull your neck. I dare you to try doing it for a minute and tell me how it feels.

No they aren't. you can't even selectively target within the abdominals, the muscle is segmented by fascia, it's the same muscle. You just "feel the burn" locally. They put the spine at risk, out of whack and do absolutely nothing. Not even going to argue this one, they just suck and make people who actually now what they are doing angry or laugh. I get the first. They fucking suck.

[darkpwns]

jae: Because I don't know what I'm doing. Right. Not like I don't have a relative with a fitness degree whom I consult about ANYTHING fitness related, and of course you know better than the many consultants that the military has on staff to make up their conditioning drills, no sir, no sir. You know everything, I bow to your INFINITE knowledge, truly, truly impressive. I salute you sir, YOU TOLD ME!

Deadlifts put the spine at risk (done wrong as so very many people do), yet it's recommended. Inclined situps with a medicine ball are the exact same motion as a damn crunch with an incline, recommended. Honestly bro, take your Men's Health fitness education. I've been at this for years =/.

Also, we use certain grips, hand positioning to target different parts of the same muscle as although you don't get full isolation it rips it up more than any other hand grip or position. Same goes for your abs.

The damage to the spine comes from PULLING yourself up. That's improper form, you simply raise and lower your shoulder blades, there is hardly any movement at all.

[NorwegianDJ]

Describe leverage further please. You got a bit ambiguous around the middle.

[nolimit]

I think you guys should all watch this,
It makes so much sense so if you have time just give it a look!

[canadiankid]

Get a pull-up bar that goes in your doorway. Those things are boss

[RMO]

Jun 4, 2012 12:29:42 GMT -5 canadiankid said:

Get a pull-up bar that goes in your doorway. Those things are boss

bueno

[nolimit]

I have one, I use it every mornig!

[NorwegianDJ]

Paleo diet is nothing for you nolimit. Firstly it's extremely strict, secondly you're skinny, you don't need paleo. Just eat and work out hard and balanced.

[nolimit]

Did you try it once? Why doesn't it work for skinny guys?

[fullbang]

Hmm its paleolithic, so it must be not working because we dont hunt and search bushes for food anymore, anyway even food from supermarket is not what food used to be..

Sorry for borrowing your thread, but i see that here are some people who know what they are talking about, so im interested if bodyweight exercises can get you any muscle mass increase?