IM Official FAQ

bio-chem · 01-14-2008, 06:47 PM

keep going witchblade. this thread is brilliant. its a great value to even the experienced IM members

lucifuge · 01-18-2008, 09:01 PM

I agree Witch, this is awesome.
how about some general supplement information?

**Prince** · 01-19-2008, 11:26 AM

we have 300 articles on IronMagazine.com covering training, diet/nutrition and supplements.

KelJu · 01-19-2008, 11:37 AM

Quote:

Originally Posted by Metallibanger

Can I get big and strong just by listening to a frustrated wannabe (without any experience at all) that spends all his life sitting at his computer? Has anybody followed his routine (How to Exercise While Sitting at Your Computer - wikiHow) and seen good results?

Who is the person you are referring to? The article has many authors. Also Witch is right, the article list some very good information for people who's jobs require them to sit at a computer.

Metallibanger · 01-19-2008, 12:20 PM

I was referring to that bitch. He doesn't have any real knowledge to give any advice

Minhkey · 02-06-2008, 08:09 PM

Can anyone recommend a certain brand of protein shake and how often I should drink it, and if I should eat any foods or put anything additional in it? I'm trying to get bigger, but look more ripped. I don't want to get extremely bulky. How many grams of protein per serving is there in a good protein shake. I heard whey is the best.

Witchblade · 02-07-2008, 05:32 AM

That's more of a question for the nutrition forum, but I'll get you started. You want a fast-absorbing type of whey pre, peri and/or post (before, during, after) work-out and maybe for breakfast. A common dosage is the same amount of protein you consume each meal, between 20-40g. Just put the whey with the other ingredients in a shaker or a blender and chop it all up. All ingredients should be fast-absorbing.

For the rest of the day casein is a better choice of protein, but you don't really need any other shakes. Whole foods still rule.

Minhkey · 02-07-2008, 09:48 PM

K thanks

tomuchgear · 02-08-2008, 09:53 AM

wow impressive what a wonderful compendium of knowledge what about using wieght vests and like ankle wieghts during cardio to trick your body into thinking you way more than you do? you burn more calories the more you wiegh any thoughts witchblade?

tomuchgear · 02-08-2008, 09:56 AM

one more question i have been drinking about a gallon of water a day some times more just depends how much is enough and how much water is to much?

Witchblade · 02-08-2008, 12:26 PM

Ankle weights and weighted vests are very useful ways to add weight to certain exercises (push-ups, glute-hams, hip abduction), but I would never use them for running. You will only mess up your biomechanics and teach your body to use flawed motor patterns. To build strength you need to sprint and squat. Unilateral lower body exercises are a great way to make you faster. The amount of calories you burn is mostly a result of how intense your session is and what kind of training you are doing.

You should ask the water question in the nutrition forum, but I'll answer it here. A gallon per day should suffice, but it depends on a lot of factors. It's hard to drink too much water, but I'd say 1.5 gallon is too much for most people. On intensive training days, an extra 0.5-1 gallon of water is beneficial.

tomuchgear · 02-08-2008, 01:49 PM

sorry it was more a question to see if you wanted to add it here my bad. you could add the calculation for bmi thats all i can think of for suggestions sorry bout the previous one bieng unclear

Witchblade · 04-25-2008, 01:53 PM

I'm going to have to find a way to categorize all this and get off my lazy ass and update more frequently.

Programs
Q: Which is better, HIIT or steady state cardio?
A: Neither is better. They are different. Steady state cardio used to be the preferred choice of cardio, but HIIT is being hyped up a lot lately, because of a study that showed HIIT was better for fat loss. This is false. Fat loss will most importantly depend on your caloric deficit. Let's sum up the characteristics of both exercise forms:

HIIT
- you can have a great workout in 10min.
- you don't risk burning muscle for energy
- your body won't adapt to endurance workouts (ie. more slow-twitch muscle fibers)
- you can add muscle and strength (your body adapts to short high intensity work)

Steady state cardio
- it takes longer to burn the same amount of calories, but you have the potential of burning more calories
- it's great for your cardiorespiratory health
- it's not nearly as stressful on the central nervous system (CNS) as HIIT

So steady state cardio has the potential of negatively affecting your body's adaptions to high intensity training. For bodybuilders, powerlifters and other strength based exercisers this is very bad. However, you won't burn muscle or cause heavy adaptions if you limit steady state exercise to a few times a week (about 2-3) and limit the duration of exercise (to less than ~30mins). You don't have to be paranoid about this.

An often overlooked disadvantage of HIIT is the resulting stress on the CNS. HIIT is about equally stressful as weight training of similar intensity and duration so you manage fatigue accordingly.

The verdict? Athletes and performance orientated gym rats should pick a type of cardio that resembles their sport's needs. American football players should incorporate short and intense sprints, while marathon runners should... well, run marathons. Cardiorespiratory training is just as specific as power training.
If you're cutting, HIIT will greatly benefit you, but you need to manage fatigue properly (even moreso than while bulking). Steady state cardio 2-3 times a week for 20-30mins is a less stressful way of burning extra calories, but it's more time consuming and you shouldn't overdo it.

**Gazhole** · 04-25-2008, 01:57 PM

Good concise definitions there man

goob · 04-25-2008, 01:58 PM

Good post.

You can credit me later Witch

tallcall · 04-25-2008, 05:31 PM

Yes, great post Witchblade!

Quote:

Originally Posted by goob

Good post.

You can credit me later Witch

Aww....but Goob, I wanted to "credit" you now - Oh wait, that's a different thread..........

.........

Witchblade · 04-26-2008, 09:29 AM

Thanks.

Quote:

Originally Posted by Witchblade

I'm going to have to find a way to categorize all this and get off my lazy ass and update more frequently.

Programs
Q: Which is better, HIIT or steady state cardio?
A: Neither is better. They are different. Steady state cardio used to be the preferred choice of cardio, but HIIT is being hyped up a lot lately, because of a study that showed HIIT was better for fat loss. This is false. Fat loss will most importantly depend on your caloric deficit. Let's sum up the characteristics of both exercise forms:

HIIT
- you can have a great workout in 10min.
- you don't risk burning muscle for energy
- your body won't adapt to endurance workouts (ie. more slow-twitch muscle fibers)
- you can add muscle and strength (your body adapts to short high intensity work)

Steady state cardio
- it takes longer to burn the same amount of calories, but you have the potential of burning more calories
- it's great for your cardiorespiratory health
- it's not nearly as stressful on the central nervous system (CNS) as HIIT

So steady state cardio has the potential of negatively affecting your body's adaptions to high intensity training. For bodybuilders, powerlifters and other strength based exercisers this is very bad. However, you won't burn muscle or cause heavy adaptions if you limit steady state exercise to a few times a week (about 2-3) and limit the duration of exercise (to less than ~30mins). You don't have to be paranoid about this.

An often overlooked disadvantage of HIIT is the resulting stress on the CNS. HIIT is about equally stressful as weight training of similar intensity and duration so you manage fatigue accordingly.

The verdict? Athletes and performance orientated gym rats should pick a type of cardio that resembles their sport's needs. American football players should incorporate short and intense sprints, while marathon runners should... well, run marathons. Cardiorespiratory training is just as specific as power training.
If you're cutting, HIIT will greatly benefit you, but you need to manage fatigue properly (even moreso than while bulking). Steady state cardio 2-3 times a week for 20-30mins is a less stressful way of burning extra calories, but it's more time consuming and you shouldn't overdo it.

P.S. There are a lot more cardio options. HIIT and steady state cardio are just the ends of the cardio spectrum. Lower intensity intervals, circuit training, etc. are all nice inbetween options and have a combination of the aforementioned characteristics.

Added P.S.

01-14-2008, 06:47 PM	#61
bio-chem Registered User Join Date: Dec 2004 Posts: 3,168	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com keep going witchblade. this thread is brilliant. its a great value to even the experienced IM members

01-19-2008, 11:26 AM	#63
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 32,885 Blog Entries: 24 Photos: 300	we have 300 articles on IronMagazine.com covering training, diet/nutrition and supplements.
	Support the Board Sponsors: MindandMuscle.net - Where Great Minds Converge AlltheWhey.com - Bulk Protein Powders SBMuscle.com - Supplement Superstore CEM Products - Research Chemicals & Supplements AtLargeNutrition - Optimize Your Body MusclePharm - Complete Nutritional Arsenal NEWS BLOG GOT SUPPLEMENTS?

02-06-2008, 08:09 PM	#66
Minhkey Registered User Join Date: Nov 2007 Posts: 53	Can anyone recommend a certain brand of protein shake and how often I should drink it, and if I should eat any foods or put anything additional in it? I'm trying to get bigger, but look more ripped. I don't want to get extremely bulky. How many grams of protein per serving is there in a good protein shake. I heard whey is the best.
Minhkey Registered User Join Date: Nov 2007 Posts: 53	16yr old. 200 pound. 5'8. max on bench 250. Just here to learn

02-07-2008, 05:32 AM	#67
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,931	That's more of a question for the nutrition forum, but I'll get you started. You want a fast-absorbing type of whey pre, peri and/or post (before, during, after) work-out and maybe for breakfast. A common dosage is the same amount of protein you consume each meal, between 20-40g. Just put the whey with the other ingredients in a shaker or a blender and chop it all up. All ingredients should be fast-absorbing. For the rest of the day casein is a better choice of protein, but you don't really need any other shakes. Whole foods still rule.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

02-07-2008, 09:48 PM	#68
Minhkey Registered User Join Date: Nov 2007 Posts: 53	K thanks
Minhkey Registered User Join Date: Nov 2007 Posts: 53	16yr old. 200 pound. 5'8. max on bench 250. Just here to learn

01-18-2008, 09:01 PM	#62
lucifuge Madman Elite Member Join Date: Apr 2006 Location: 1313 Mockingbird Lane Posts: 705 Photos: 11	I agree Witch, this is awesome. how about some general supplement information?

01-19-2008, 12:20 PM	#65
Metallibanger Away Join Date: Jan 2008 Location: En el coño tu prima Posts: 225 Photos: 1	I was referring to that bitch. He doesn't have any real knowledge to give any advice

02-08-2008, 09:53 AM	#69
tomuchgear gettin there Elite Member Join Date: Jan 2008 Location: ohio Posts: 1,063 Photos: 2	wow impressive what a wonderful compendium of knowledge what about using wieght vests and like ankle wieghts during cardio to trick your body into thinking you way more than you do? you burn more calories the more you wiegh any thoughts witchblade?

02-08-2008, 09:56 AM	#70
tomuchgear gettin there Elite Member Join Date: Jan 2008 Location: ohio Posts: 1,063 Photos: 2	one more question i have been drinking about a gallon of water a day some times more just depends how much is enough and how much water is to much?

02-08-2008, 12:26 PM	#71
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,931	Ankle weights and weighted vests are very useful ways to add weight to certain exercises (push-ups, glute-hams, hip abduction), but I would never use them for running. You will only mess up your biomechanics and teach your body to use flawed motor patterns. To build strength you need to sprint and squat. Unilateral lower body exercises are a great way to make you faster. The amount of calories you burn is mostly a result of how intense your session is and what kind of training you are doing. You should ask the water question in the nutrition forum, but I'll answer it here. A gallon per day should suffice, but it depends on a lot of factors. It's hard to drink too much water, but I'd say 1.5 gallon is too much for most people. On intensive training days, an extra 0.5-1 gallon of water is beneficial.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

02-08-2008, 01:49 PM	#72
tomuchgear gettin there Elite Member Join Date: Jan 2008 Location: ohio Posts: 1,063 Photos: 2	sorry it was more a question to see if you wanted to add it here my bad. you could add the calculation for bmi thats all i can think of for suggestions sorry bout the previous one bieng unclear

04-25-2008, 01:53 PM	#73
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,931	I'm going to have to find a way to categorize all this and get off my lazy ass and update more frequently. Programs Q: Which is better, HIIT or steady state cardio? A: Neither is better. They are different. Steady state cardio used to be the preferred choice of cardio, but HIIT is being hyped up a lot lately, because of a study that showed HIIT was better for fat loss. This is false. Fat loss will most importantly depend on your caloric deficit. Let's sum up the characteristics of both exercise forms: HIIT - you can have a great workout in 10min. - you don't risk burning muscle for energy - your body won't adapt to endurance workouts (ie. more slow-twitch muscle fibers) - you can add muscle and strength (your body adapts to short high intensity work) Steady state cardio - it takes longer to burn the same amount of calories, but you have the potential of burning more calories - it's great for your cardiorespiratory health - it's not nearly as stressful on the central nervous system (CNS) as HIIT So steady state cardio has the potential of negatively affecting your body's adaptions to high intensity training. For bodybuilders, powerlifters and other strength based exercisers this is very bad. However, you won't burn muscle or cause heavy adaptions if you limit steady state exercise to a few times a week (about 2-3) and limit the duration of exercise (to less than ~30mins). You don't have to be paranoid about this. An often overlooked disadvantage of HIIT is the resulting stress on the CNS. HIIT is about equally stressful as weight training of similar intensity and duration so you manage fatigue accordingly. The verdict? Athletes and performance orientated gym rats should pick a type of cardio that resembles their sport's needs. American football players should incorporate short and intense sprints, while marathon runners should... well, run marathons. Cardiorespiratory training is just as specific as power training. If you're cutting, HIIT will greatly benefit you, but you need to manage fatigue properly (even moreso than while bulking). Steady state cardio 2-3 times a week for 20-30mins is a less stressful way of burning extra calories, but it's more time consuming and you shouldn't overdo it.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

04-25-2008, 01:58 PM	#75
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,340	Good post. You can credit me later Witch

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