Getting back in shape after meet

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TerryB
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Getting back in shape after meet

Post by TerryB » Fri May 20, 2016 2:11 pm

Dear esteemed fellow members of the IGX foum,

I am in terrible shape! I need to get my general fitness up. But I'm a lifter first and foremost and don't want to go bonkers with cardio at the expense of my massive muscles and Herculean strength levels.

I'm torn! I may just start supersetting things and push my reps and fitness that way. That way, I"m doing cardio and getting in shape without doing cardio and getting in shape.

Alternatively, I'm considering jumping rope, doing some calisthenics type stuff like pushups, KB swings, and bodyweight squats.

I don't need to run a marathon but my fitness is poor right now.

Pls hlp!
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powerlifter54
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Re: Getting back in shape after meet

Post by powerlifter54 » Fri May 20, 2016 2:32 pm

For pure health and wellness conditioning for a lifter i recommend the prowler or a sled to push or pull. Cutting your lawn with a push mower is surprisingly useful.

if you want to add in upper body, complexes as a finisher with a barbell or KB work well. Understand for conditioning you are not going for a pump or a being explosive, you are getting the reps in. My favorite with KBs is renegade row, double snatch, see saw press, double high pull, double push press/jerk, double swing, double bent row. With a barbell rev grip curl, press behind neck (don't push rom), high pull, military press, bent row, push press, swich to curl grip and finish with curls.

Sled and prowler is enough.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

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syaigh
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Re: Getting back in shape after meet

Post by syaigh » Fri May 20, 2016 3:03 pm

Go for a walk. But not to the donut shop.
Miss Piggy wrote:Never eat more than you can lift.

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Holland Oates
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Re: Getting back in shape after meet

Post by Holland Oates » Fri May 20, 2016 3:53 pm

syaigh wrote:Go for a walk. But not to the donut shop.
Yep.
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Blaidd Drwg
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Re: Getting back in shape after meet

Post by Blaidd Drwg » Fri May 20, 2016 8:20 pm

Y'all gettin Torlled.
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TomFurman
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Re: Getting back in shape after meet

Post by TomFurman » Fri May 20, 2016 9:19 pm

8X8 Nick McKinless' idea. Gary John on here used it.
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Re: Getting back in shape after meet

Post by Thud » Fri May 20, 2016 9:25 pm

Blaidd Drwg wrote:Y'all gettin Torlled.
We knew that as soon as he said he was a lifter.
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syaigh
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Re: Getting back in shape after meet

Post by syaigh » Fri May 20, 2016 11:16 pm

This could totally be a "getting back in shape after baby" thread. Same thing. Get out and walk. Stop eating like you're pregnant.
Miss Piggy wrote:Never eat more than you can lift.

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Sangoma
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Re: Getting back in shape after meet

Post by Sangoma » Sat May 21, 2016 2:03 am

Adding two to three sessions of 30 - 60 min LSD cardio is unlikely to harm your Herculean strength. At the same time it has numerous health benefits: expending some calories, improving insulin sensitivity, increasing the tone of parasympathetic nervous system (to balance sympathetic stimulation cause by heavy lifting), improving lipid ratios - to name a few. Not the same as getting your heart rate up with higher intensity activities you mentioned.

I was surprised by the effect of cardio last year when I got to 10% BF. Mind you, I was doing over 4 hours of it a week, but doing half of that will still get you lots of benefits.

Diet wise - if you want to lose extra fat and not so much muscle you have to count calories, at least for the first couple of weeks. Nothing new, more protein, calories at BMR level (depending on the activity).
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Blaidd Drwg
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Re: Getting back in shape after meet

Post by Blaidd Drwg » Tue May 24, 2016 4:29 am

Sangoma wrote:Adding two to three sessions of 30 - 60 min LSD cardio is unlikely to harm your Herculean strength. At the same time it has numerous health benefits: expending some calories, improving insulin sensitivity, increasing the tone of parasympathetic nervous system (to balance sympathetic stimulation cause by heavy lifting), improving lipid ratios - to name a few. Not the same as getting your heart rate up with higher intensity activities you mentioned.

I was surprised by the effect of cardio last year when I got to 10% BF. Mind you, I was doing over 4 hours of it a week, but doing half of that will still get you lots of benefits.

Diet wise - if you want to lose extra fat and not so much muscle you have to count calories, at least for the first couple of weeks. Nothing new, more protein, calories at BMR level (depending on the activity).
This is such staggeringly good advice that each of us not currently implementing it should reach up and dope slap ourselves.
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Re: Getting back in shape after meet

Post by Testiclaw » Tue May 24, 2016 6:18 pm

30 min if easy assault bike or sled dragging is something I need to get my fatass to do.
My cousin is a redheaded german-mexican, we call him a beanerschnitzel

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powerlifter54
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Re: Getting back in shape after meet

Post by powerlifter54 » Tue May 24, 2016 7:22 pm

Sled dragging with moderate heart rate and medium load is one of the best squat/dl recovery enhancers i know.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Testiclaw
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Re: Getting back in shape after meet

Post by Testiclaw » Tue May 24, 2016 10:18 pm

I have my top chick drag the sled 6 days a week.

It's been a huge help.

It just looks boring, so I don't make myself do it. Heh.
My cousin is a redheaded german-mexican, we call him a beanerschnitzel

TerryB
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Re: Getting back in shape after meet

Post by TerryB » Sat May 28, 2016 9:38 pm

Did I mention I can't leave my house? I thought I mentioned that. I have my reasons. But sled dragging and walks are out.
"Know that! & Know it deep you fucking loser!"

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syaigh
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Re: Getting back in shape after meet

Post by syaigh » Sat May 28, 2016 9:44 pm

Put on a a ball gag and masturbate every time you get hungry.
Miss Piggy wrote:Never eat more than you can lift.

dead man walking
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Re: Getting back in shape after meet

Post by dead man walking » Sun May 29, 2016 1:16 am

that's some righteous dieting advice
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TerryB
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Re: Getting back in shape after meet

Post by TerryB » Mon May 30, 2016 5:34 pm

syaigh wrote:Put on a a ball gag and masturbate every time you get hungry.
You are just naughty!
"Know that! & Know it deep you fucking loser!"

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Protobuilder
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Re: Getting back in shape after meet

Post by Protobuilder » Sun Jun 05, 2016 2:18 pm

TerryB wrote:Did I mention I can't leave my house? I thought I mentioned that. I have my reasons. But sled dragging and walks are out.
I thought you just couldn't go within 800 meters of a school. Now you can't even leave your house?
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