Or learn about dual factor theory and why linear progression is superior.

I too would like to know the answer to this.

thank you for demonstrating my point

No. Read the FAQ. It doesn't just tell you what you should be doing. It explains the physiological reasons why. If you don't care to read that or understand why you are lifting and how to do it, then obviously you won't get it and will be frustrated. So actually give a a **** and put 10 hours into trying to understand something and stop complaining.

I've been considering this as well. Sounds like a fine idea to me as long as there is a bit of a rest given between squats and any heavy leg work after.

I went to the gym on sunday, and for the second time in history there was actually someone squatting with the squat rack. He sucked really bad, but took a good 15 min to finish whatever he was doing. Here is my question:

Would it be a good idea or bad idea to warm up on the leg press machine while waiting to use the squat rack?

jf,

There are so many things you could do that are better uses of time than warming up on a leg-press. To name a few: mobility drills, activation work, rufus complex with an olympic barbell, warm-up front squats or goblet squats, etc

OK that makes sense. I just worked on stretching and getting more warmed up, I didn't think it was the best use of my time, but I'll look into more of that stuff you just mentioned. I'll post links to what I find here.

Rufus Complex:

All exercises performed for 5 reps with empty bar

Clean from above knee
Clean from knee level
Clean from below knee level
Military Press
Front squat
Front lunge (bar in across front of shoulders)
Push Press
Back squat
Lunge
Good Morning
Push Press behind neck-Snatch Grip
RDL
Bent-over Row
Muscle snatch
Snatch from above knee
Snatch from knee level
Snatch from Below knee level

Would this be considered more of a metcon than a warm up? Or can that be one in the same?

I think its a good metcon for people like us. Its maybe a little tech but whatever its only 45 pounds. Probably in warmup territory for more advanced lifters, but a little excessive.

I asked before, so I guess it doesn't really belong in this thread. I'll ask on Lyle's forum instead, should be more appropriate. Would almost have been fun to have tried it on Rip's forum for the flaming

Noobie here... I have a few questions.

A gym has opened locally, and i have joined. It opens tomorrow. I'm 29 years old, and have always had a slim build. Never had i gotten close to 70kgs, until i quit my job at the end of 06 and traveled Europe. I had played a bit of casual sport til maybe a few months, but that ceased. My current weight is 75kgish and I'm about 5'8"-9".

My problems are:

- I have gained this extra weight in my stomach, (beer obv) and also around my chest.
My diet isn't too bad. In saying that, I do love pasta and rice dishes. I also enjoy a few beers and a bit of coke.

Now, I have never really had Pecs as my chest doesnt seem to like them. I have a small case of, "puffy nipple syndrome". Quite embarrassing really.. (embarrassing enough for me to post on the interwebs)

I'm going away for New Years to one of our awesome islands here in Queensland, and, being Summer, I would like to look alot fitter than what I am now. What is the best thing for me to do over the next 5 weeks for me to achieve this? Time isn't a factor as new gym is 24/7 and I am commited to spending any amount of time required..

KB

EDIT: found this and it is somewhat similar to what im asking, but I would like some more case specific feedback that i can use immediately.

kb,

Your plan is very simple (not easy)- gain muscle and lose fat. A good strength training/resistance program, coupled with a diet sufficient in protein at a caloric level that supports your goals are in order. See the faq for more information.

I'm sure posters will offer more specific suggestions, but I wanted to clear up a couple of misconceptions in your post.

1. Your belly fat is NOT caused by beer. Fat gain and storge is caused by excess calories and energy imbalance. While it may not be bad idea to cut down on beer (in order to cut down on some fairly useless calories), I just wanted to clear up any perceived cause-and-effect relationship.

2. The thread you linked is NOT a thread you should be modeling your plan after. (Ok, I just re-read your post and saw you wrote 5 weeks!) It would be far better to think long term (I read 5 months and thought that was a good idea)

3. It's unlikely your overall diet is good. Read some of the resources in the FAQ etc (as well as Lyle's basic primer on nutrition). You seem to be focusing specific "good" and "bad" foods. It doesn't work like that.

Hope that gives you some direction.

Holla! Another Queenslander/Brisbanite.

It's extremely important. But you don't need a gallon of milk a day to continue with novice gains either.

Simply keeping an eye on intake and possibly adding some light cardio (you don't want to negatively impact your recovery) might be what you're looking for.

Eventually you'll stall out hard and might want to shoot for a recomp with intermediate training.

Alright, thanks. I'm eating around 3500 cals/day now, added whole milk (which is delicious, haven't had it for 10+ years prolly) to get cals up. I'll tolerate the fat gains for now...and add some light cardio/metcon on Sundays.

Some dumbass in the University weightroom recently destroyed the shoulder shrug machine I had been using ever since I started lifting.

Generally, is it just as effective to do dumbbell shrugs?

Also, big noob question: I have always been taught that when doing shrugs you should go straight up and down. But lately, I have seen many student athletes doing them in a circular motion. Which is the correct form?

DB shrugs are much better than the machine shrugs.

Straight up and down is the preferred motion pattern.

Hello to you good sir.. Which part of Brisbane you at??

I completely missed this post when i checked in earlier.

Yeah, i know its not all the beer drinking that has put the fat there. Had to blame something!

And im def not using that linked thread as a model. Long term is the goal, but the short term, 5 week goal, is also very important for me.

I will have a look at the FAQ now..

Thanks for the tips!

But deadlifts and power cleans are even better as not only do they hit the upper back hard but also the posterior chain.

Yes, that is true. That said, shrugs are a good assistance exercise. Since this is the beginner's nice person thread, I didn't want to get into that.

KB I always had success leaning up by eating like a nit. Cut out all the sugar you can and only eat enough carbs for energy. Center your meals around a good lean protein source and a fibrous veggie. Drink a ton of water to both cleanse your system and clean out your stored subcutaneous water. I used to do alternating days of cardio and weights with a day off, but that was an intuitive program. Couple that with eating like a nit and I got super lean quick. You have to watch your energy levels though as I may have been overtraining some. Maybe crossfit metcons will work for you.

I am eating chicken fried rice. Easily 1.5 pounds of it. It's pretty good.

Im still very noobish at Health and fitness..

What would your daily meals and gym consist of?

I basically know what i can and cannot eat, but not sure on how much and how often...