Astronuc said:A friend sent this to me years ago (we did Shorinji Kempo together blended with Shaolin Kungfu):
Bruce Lee: Bruce Lee is possibly the best example of a slim body pushed to its fullest potential. The late martial artist remains a role model to many short, skinny guys around the world. Gyms have pictures and posters of the "legend" plastered on their walls, and for good reason: not all men can be big, beefy studs. Bruce Lee experimented with different routines and this one fit his style best.
Shoulders: Clean and presses: 2 sets, 8 reps
Lats: Barbell pullovers: 2 sets, 8 reps
Biceps: Barbell curls: 2 sets, 8 reps
Chest: Bench-presses: 2 sets, 6 reps
Lower Back/Glutes/Hamstrings: Good mornings: 2 sets, 8 reps
Quads: Squats: 2 sets, 12 reps
Abs:
• Waist Twists: 4 sets, 90 repetitions
• Sit up Twist: 4 sets, 20 repetitions
• Leg Raises: 4 sets, 20 repetitions
• Leaning Twist: 4 sets, 50 repetitions
Bruce Lee's training emphasized toning and compound exercises rather than concentration and mass. Bodybuilding played only a small part in his physical conditioning, with stretching and aerobics taking up the rest of his exercise cycle. He would perform this weight-lifting routine every other day.
As far as I know, Lee used weights compatible with his own body mass, and the push or lift was fast.
He used pullups (lats) and push ups. Try pushing onself to a vertical position!
OK - try pushing oneself up and clapping the hands - behind the back - twice.
Then try one arm push ups.
Also - do handstand pushups.
A human being should be able lift his or her own weight - and actually - 1.5x his or her own weight. Chimpanzees can handle two to three times their weight, which allows the to move in the trees.
http://dinosaurtraining.blogspot.ca/2013/04/10-keys-to-strength-training-success.htmlHere are ten keys to strength training success. See how many of them you apply in your own training!
1. When you start a new program, break into it easily. You don’t need to go full steam from day one. Build up gradually.
1a. The same applies if you add a new exercise to your program.
2. Be consistent. Never miss a workout. Every time you miss a workout you take two steps backward.
3. Emphasize heavy leg and back training. Leg and back training is the key to strength, power and muscle.
4. When I say to “train heavy,” I obviously mean to train heavy for your current level of development. That may mean 100 pounds in the squat for one lifter, 200 pounds for another lifter, and 300 pounds for a third lifter. For some lifters, it may mean 400 or 500 pounds.
5. Add weight to the bar whenever possible. The name of the game is progressive weight training.
6. When you add weight to the bar, add small amounts. Over time, the small increases add up to BIG GAINS.
7. Most trainees do too many exercises, too many sets, and too many reps – and they train too often. It isn’t until they streamline their workouts and focus on QUALITY TRAINING that they finally begin to make gains.
7a. Quality Training is Tommy Kono’s term for what I call abbreviated training. He won two Olympic gold medals and one silver medal with Quality Training.
7b. Quality Training means you choose a small number of productive exercises, train them hard, and then stop for the day.
8. Norb Schemansky won medals in FOUR different Olympics (1948, 1952, 1960 and 1964) – an amazing competition record. He once said, “If you can’t get it done in 45 minutes, it ain’t going to happen.”
9. Divided workouts are great. A divided workout let's you focus your efforts on one, two or three exercises in each workout, and give them your all.
9a. REST one or two days between workouts, even if you are using a divided workout program.
9b. Your muscles grow when you are resting, not when you are training.
10. For many trainees, ultra-abbreviated training programs are the key to success.
There you have it – ten keys to strength training success! Read, them, remember them, and apply them!
As always, thanks for reading, and have a great day – and a great weekend. If you train today, make it a good one!
Ivan Seeking said:Beyond a doubt, my last two workouts were the hardest I've had since I was in my early twenties. I think I need to take a couple of extra days off... two days later I am still tired and sore. I suspect I got a bit of the runners high and pushed a little too hard the last time.
leroyjenkens said:Are you getting adequate carb intake right after the workouts?
Ivan Seeking said:Yes... with the qualifier that while I have tried to compensate, I don't know how much more to eat now! I know my appetite has been crazy the last few days so I've tried to feed the beast what it wants.
Almost all of my carbs for the day are typically consumed just before and after a workout.
Ivan Seeking said:Beyond a doubt, my last two workouts were the hardest I've had since I was in my early twenties. I think I need to take a couple of extra days off... two days later I am still tired and sore. I suspect I got a bit of the runners high and pushed a little too hard the last time.
Greg Bernhardt said:Definitely want to ease in. Don't lift for performance in the beginning. You'll just end up hurting yourself. Do more low weight reps to help condition the muscles. Otherwise you'll end up with DOMS and be out a couple weeks. Try to lift during off hours if you feel uncomfortable. It is a great idea to combine lifting and cardio. Don't just be a meat head. Be able to run some miles too :)
leroyjenkens said:It was like 2 scoops of protein powder, and double that much sugar (like dextrose or maltodextrin).
fourier jr said:looks like the best thing post-workout is whey protein & maybe moderate carbs of some sort. one reason carbs are recommended is that they cause an increase in insulin secretion, but whey protein does the same thing & also is a source of the right kinds of amino acids, especially leucine, to support protein synthesis
http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1478/Tip-416-New-Tips-For-Post-Workout-Nutrition-Don-t-Let-Your-Hard-Work-Go-to-Waste.aspx
http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1882/Tip-522-Tips-To-Avoid-Pitfalls-To-Post-Workout-Nutrition-Don-t-Negate-Your-Hard-Work.aspx
http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1920/Tip-538-Optimal-Post-Workout-Nutrition-Tips-Are-Carbs-Essential.aspx
http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1803/Tip-499-Post-Workout-Nutrition-Tips-for-Fat-Loss-Muscle-Development.aspx
http://articles.mercola.com/sites/a...pressure-and-cardiovascular-risk-factors.aspxAccording to the study in the Journal of Cardiovascular Pharmacology:
"... [L]arge artery elasticity index (LAEI) ... was significantly greater in patients treated with L-arginine than in the placebo group ... Systemic vascular resistance was significantly lower in patients treated with L-arginine ...
This improvement was associated with a decrease in systolic blood pressure, peripheral vascular resistance as well as a decrease in aldosterone levels."
http://www.atherosclerosis-journal.com/article/S0021-9150(09)00432-8/abstractAbstract
In humans, taurine (2-aminoethanesulfonic acid) is mainly obtained from diet. Despite the fact that the health effects of taurine are largely unknown, taurine has become a popular supplement and ingredient in energy drinks in recent years. Evidence from mechanistic and animal studies has shown that the main biological actions of taurine include its ability to conjugate bile acids, regulate blood pressure (BP), and act as a potent antioxidant and anti-inflammatory agent. These actions suggest that high levels of taurine may be protective against coronary heart disease (CHD)...
http://circ.ahajournals.org/content/120/3/221.shortConclusions— Dietary glutamic acid may have independent BP-lowering effects, which may contribute to the inverse relation of vegetable protein to BP.