Weightlifting During Ski Season

This is what I do. All compound movements. Feel great. I try to do cardio twice a week though. One day for sprints, one day for distance.
 
Traps are upper back homeslice and rear delts are hit very hard with most upper back movements.

Also, the people with a pattern overload from a certain sport, as you pointed out, should take that into consideration when programming a 1.5:1 training volume split.

I am getting the impression you are just some weak, scrawny, little dude who knows very little about anything fitness related. The push to pull ratio is pretty basic and well known. im sorry you dont know about it. maybe you should actually learn yourself up on weight training and nutrition.

And no i am not looking for confirmation about my fitness opinions, especially on this site. I am just offering some basic knowledge and some informed opinions(which i make clear are opinions). I look for confirmation from Fitness professionals with a great reputation and a medical/scholarly backround ie. NOT HERE.
 
Did chest today, and my buddy corrected my dumbbell bench press, and gave me better form advice. and was able to get 85's 3 reps.. Most i have ever done is 60. Pretty rad!
 
r u joking me? you believe that bullshit? you think nfl players only squat 2 times a week?you should stop reading mags and start reading science. if youve never READ what actually is the most stimulating way to workout for strength or size, its 3x per week full body. most people just cant handle that at 100%. if you think it can be done, your flattering yourself...dont be surprised that there's people way more athletic brotha.

See the magazine says that for all the normal people out there. Genetically gifted individuals can go hard all the time.
 
NICE BRO. I started with 80s at 5 reps and now im doing 12 reps pretty easy.

try to get an extra rep every week. once you can get 3 down, the rest come weekly.
 
I love how u call him out and then drop this gem:

"the most stimulating way to workout for strength or size, its 3x per week full body".

^^ complete bullshit. do you really think that is the BEST way of gaining strength and size? lol check out a legit bodybuilding or strongman workout routine dude.
 
Ive been taught in excersise science , and other places like crossfit.com and other places that a 1:1 ratio is ideal? at least for upper body . Also , are you counting squats and lunges as pushing ?(which some ppl do) . For upper body i usually do corresponding movements such as:

dips - pulls

rows - bench

press - chinups

Wouldnt a 1.5:1 ratio make you unbalanced ?
 
HA! Three times a day full body?....maybe if you're in the middle of a season and want to just keep the gains you made. Doing a few exercises for each general body part 3x a week is not going to give you results when looking to gain mass. I've put on 30lbs in the last 2 yrs weight lifting...so I don't think I'm full of bullshit. I've never read a magazine about weight lifting. I showed up the gym everyday and worked my ass off. If it was a leg day, I had a leg program that I did. Same for chest/back, arms, core, etc. The workouts and thorough, covering large and small muscles and are anywhere from 45 minutes to an hour and a half.

There are tons of way to workout. Doing full body workouts is fine and their is a time and a place. My point is though, if you're going to be working out and have a set schedule (especially if you're doing squats), you're going to need to let your muscles recover and repair.
 
bro your plain wrong. look at 5x5 programs for mass (best out there) or german volume training...you put on 30 lbs so now you know everything? COOOL I put on 30 lbs too .when i already was a mesomorph at 180 lbs without touching a single weight haha. better gains and better genetics for lifting doesnt mean your doing it right haha.

Its called Hormones and you sound like your in the sweet spot if you put on 30 lbs of mostly fat free mass in 2 years. but your thinking like a bodybuilder and not a scientist. obviously 3-4 day splits have there place. but hardcore 5x5 programs 3 times per week have been proven, scientifically, to stimulate the muscle the most. If someone is not up to speed in the hormone lane, than YES they will overtrain for sure with 5x5, if your healthy. than your body will adapt.
 
It's not like that at all lol. I can see why you thought it wouldnt work. 5x5 is Squat, Deadlift, Military Press, Pull up/ Bent over Row, Bench Press at 80% 1RM 5 reps 5 sets 3 times per week... I usually throw in arms a bit too.

When i am looking to recomp my body as fast as possible thats my go to plan. havent you heard how when you workout your legs your upper body grows too. thats because your stimulating such a high percentage of muscles when doing legs, compared to doing chest/tri or back/bi, that your body has to adapt by producing more overall testosterone and GH. So when you do full body, aslong as its 80% 1RM, your endocrine system is even more stimulated. more test n more GH equals more muscle.
 
Wouldn't you be building muscle strength? I think he's talking about muscle mass which is gained through sarcoplasmic hypertrophy. You can do strength training more frequently because you are actually strengthening the muscle, or making it more resistant to stress. This is called myofibrillar hypertrophy.

When you are doing 5 reps per set your are strength training. I think you guys are misunderstanding eachother
 


because this thread has pretty much stopped answering op's question, i have decided to share this

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that is all

 
I think 4-6 reps were for building mass, 8-10 for strength and 12+ for endurance. The only time I do 6 reps is if I'm doing 4 sets of something on a 12-10-8-6 rep format.

I think lifting for "size" is retarded and pointless. I did it when I was younger and I looked more yoked but it wasn't functional strength.

Now all I do is compound movements for overall strength. The size comes with it but it's mostly functional with added endurance.

I've never done the 5x5 but I do all those exercises on their own day. I do shoulders/squats on Monday, chest on Wednesday and back/dead lifts on Fridays. Been working pretty well.
 
no its a 1.5:1 ratio. some people even advocate a 2:1. The back of the body has a tremendous ability to recover, as well as taking up much more muscle volume compared to the front.

Never, ever, ever take advice from crossfit.com, even crossfitters(who know their shit) think crossfit.com is a crock of shit.

And fwiw when talking about push/pull i am talking about upper body only.
 
LOLOLOL kids these days bud, if do legs 3 times a week.................... what are you doing? walking up the first floor to the sencond floor 3x a week?????
 
honestly, your right, but i think your generalizing too much. 8-12 reps is the best only because of average tempo. most people do not know how to work out correctly, and most studies showing for fastest hypertrophy, ranges dont include different variations of tempo.

5x5 going 1/2 speed will produce more stimulation. thats the key to 5x5. tempo is changed. and actually more and more studies are showing 20 reps to be the fastest hypertrophy for legs. as of right now, i cannot provide you with a link for factual evidence to back the 20 rep leg thing up, since its a powder day at beaver, but when i get home i will try to find. just goes to show new studies are changing bodybuilding facts all the time.

5x5 is time tested tho. works for everybody that is strict enough to do it righ. im only tryin to help yall out. i used to train like that, and then i found HIT and 5x5.

Look at Mike O'hearn for exampled his training methods. Hes huge, without steroids, or atleast less so then other pros. He trains with like 3 reps i think. lots of size still comes when training for strength.

 
I haven't thought a terrible amount about tempo. I am doing a bodybuilding routine and have been watching Eliot Hulse for the basics and reading Mike Mentzer's stuff. They just say go slower and don't be afraid of negatives. The guy who runs my gym has trained bodybuilders for years and says the same thing. I don't think there is one right or wrong way to go about attaining your goals. It really comes down to how you respond. I just like to categorize meta-weight training.

And to the other person that replied to me, 8-12 is generally sarcoplastic hypertrophy (mass) and 6 or less reps is generally muofribrillar hypertrophy
 
(this is not directed towards OP)

time and time again people come on NS asking for advice on working out. i am not sure if you have noticed but the vast majority of NSers are skin and bones and know nothing about working out. would it not make more sense to go on a forum like bodybuilding.com or t-nation.com and ask your question?

everyone comes on here after gaining 20lbs and think they know everything about lifting weights. they talk about what they did and think that their training methods are far superior than others. what people do not seem to understand is what works best for you may not work best for the next guy. you must understand your own body and what exercises, rep schemes, training frequency, etc work best for you. tons of people when they start out research arnold's workout and go and replicate it at the gym. arnold was huge so if you do the same exercises as him you can get huge also right? wrong, arnold was on steroids, has great genetics, large amounts of experience (among other things) and therefore needed a large volume of training but that amount of volume would lead to over training and minimal gains for the average person.

the training method that worked best for me was an upper/lower split 2x each/week. i stuck to primarily compound movements, 4-6 exercises/workout, and generally 8-12 rep scheme (not super picky)

i notice too many people in the gym 6 days a week for two hours doing every exercise under the sun. while this make work for some people, i can guarantee it is not the best method for the majority of the people i see doing it. there is a common misconception that going into the gym everyday and lifting for three hours is the best method because in sports the more you practice the better you will get. when working out often less is more. rest is very important to muscle gains and if it is not benefiting you to spend extra time in the gym why do it?

i notice a lot of threads asking how to gain weight. when i was in high school i was stupid skinny 6 foot 140lbs soaking wet. after three years of hard work i put on 75lbs and was 6'1'' 215lbs while still having a waist size of 32. the most important part of putting on mass is to eat, eat and eat some more. to me this is the most important and difficult aspect of putting on weight. constantly eating is very time consuming and difficult to do when you are working, skiing, getting an education and trying to also have a social life but if you are determined enough to get bigger you will. a lot of people will say they eat a bunch but still cannot put on weight but for most people that is bullshit

(finally my response to OP haha)

i have yet to master balancing skiing and weightlifting. i have found it extremely difficult to make any gains during the ski season because i do not find i eat enough/eat the correct food that is required to build muscle. usually i do not work out during the ski season but sometimes i do my best to maintain my current weight/strength but my priority is skiing and my eating habits and training methods reflect that. i have all summer to train like an animal but have a limited time to ski so i try to make the most out of the ski season

sorry for that rant i probably should have spent the time it took to write that on studying
 
You all make it way too complicated. Do Starting Strength. Eat more. If your legs still can't recover for skiing, leave off the day of squats before you go.

If you're worried about body splits and sarcoplasmic vs myofibrillar hypertrophy, you're really missing the big picture.
 
Focusing your workouts on one specific group of muscles will be beneficial to you. Perhaps more beneficial than running around doing every single body part in one workout. That is all.
 
If you're trying to build size.

Mixing agility, mobility, and strength workouts will have an even greater effect on your skiing than simply focusing on one muscle or muscle group.

Skiing requires a great deal of static, lateral, and explosive strength. Exercises like box jump variations (explosion) will really help your pop off the lip. Squats and Squat holds will really build overall and static strength. Lateral jumps work dynamic power and balance.
 
ya everybody is different. percentages of light and dark muscle fibers vary compleley. I just have found my body packs on size most when i start adding weight to the bar (even only 5 lbs)on all my olympic lifts every week. it just makes sense to me too. See tho, as you probably already know, bodybuilding is not something you can just pick one routine and no more planning. Every couple months i switch it up, and i have tried alot now over 9 years. You'll know what works for you after a while.

once ski season is over, try 5x5 tho. it help me put on 5lbs while losing 1/2% fat give or take over the course of 3 months. already being 200 8%fat at the time, thats about as good as it gets for short term gains when youve been training for so long.

you lose a boat load of fat too because you dont take breaks in between excercises since your doing different body parts.. its for serious body recomp. your hormones take over. feel like a fucken animal while doing 5x5, chicks will notice the spike in T too

Negatives are bomb brother...dont listen to the shitty hype around negs and failure. do negatives once a week, almost always go to failure, and try some sets where you lighten the weight by like 30% and increase the tempo to 8-8-1, thats 8 second contraction, 8 second negative, 1 seconds pause.

Mike Mentzer was a raw MFer. keep listening to him.

Elliot is kinda of a wierdo i think. but has some good info.

 
plyos with olympic lifts 2-3x times a week would be a killer dig.

One would look like an athlete and ski like one too.
 
just want to share this channel i found on youtube, this guy isn't try to sell anything and gives lots of no bullshit, no gimmick information. Ive been following the 5x5 novice program he has on his page. Ive been only been on this program for about a month but i'm already making pretty noticeable progress.

This is the routine I follow:

Workout A and B alternate 3x a week MWF

Workout A

Squat 5x5

Bench Press 5x5

Barbell Row 5x5

Barbell Shrug 3x8

Skullcrusher 3x8

Chins 3x5-8 or Striaght Bar/Incline Curl 3x8

Hyperextention 2x10

Kneeling Cable Crunch 3x10-20

Workout B

Squat 5x5

Deadlift 1x5

Standing Press 5x5

Barbell Row 5x5 -10%

CGBP 3x8

Straight Bar or Incline Curl 3x8

Kneeling Cable Crunch 3x10-20

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Heres the link to his channel: http://www.youtube.com/user/IceCreamFitness?feature=watch

 
Yeah, what would Brooke know? It's not like she trains with Olympic and professional athletes at all. Haha
 
you would be really, really surprised how little money goes into training olympic athletes in comparison to an athlete in a major sport.

But yeah, generalyy abdominals have a really high work capacity(along with calves and upper back) and recover very quickly. Also, if an athlete is is peak condition they have tremendous recovery capacity...part of the reason why they are at the level they are at.
 
Since when does upper back have a fast recovery time? I lift my back once a week and if I try lifting 5 days after a previous lift I can still feel the tightness and probably only live 90% of my capacity.

Ever since I started doing muscle groups (abs excluded) once a week I've been seeing much better gains.
 
if youre working your back hard you should have like a 4 day wait between back days. Same goes for abs in my book.
 
That is true. We get hardly anything. But what we do get in the form of coaches and gym access is top notch.
 
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