General questions about fitness

25

I have a few questions that ive never known the answers to and was wondering if anyone could help me out with them?

Should you run before or after weights?
Is the rowing machine better for you when warming up than running is?
how long is the recomended time you should waitafter eating a big meal eg dinner before you start working out?
Would drinking coke or diet coke help give you a bit of an extra kick before you go to the gym? also would you hve to drink this a good bit before you go to the gym or just beforehand?
What is a good exercise for making my wrist/forearms bigger?
Im finding it a bit hard to advance onto bigger weights on the bench im stuck at 55kgs and i can never finish my last set i dont understand this becuase i should be progressing but im not? does anyone have any advice?
Is sleep really really that important?
I kn ow some of these questions might sound stupid but would love know the answers as it would really help me out thanks

jojobrad

Im not sure for certain but here's my opinion :

Should you run before or after weights? Personally I like to lift weights first as i feel i dont have the energy if i do it after cardio.
Is the rowing machine better for you when warming up than running is? No because your in a seated position which isn't as effective as being upright.
how long is the recomended time you should waitafter eating a big meal eg dinner before you start working out? Usually 2 or 3 hours but everyone is different, personally I cant even workout after my evening meal,,,has to be after brekkie or lunch otherwise im too sluggish.
Would drinking coke or diet coke help give you a bit of an extra kick before you go to the gym? yes coz theres caffeine in it. also would you hve to drink this a good bit before you go to the gym or just beforehand? about 20 mins beforehand.
What is a good exercise for making my wrist/forearms bigger? dont know (im a girl so i dont have a great desire to make my forearms bigger:o)
Im finding it a bit hard to advance onto bigger weights on the bench im stuck at 55kgs and i can never finish my last set i dont understand this becuase i should be progressing but im not? does anyone have any advice? have no idea but just keep trying and you're sure to progress...NEVER GIVE UP
Is sleep really really that important? yes VERY IMPORTANT :rolleyes:
I kn ow some of these questions might sound stupid but would love know the answers as it would really help me out thanks ----theres no such thing as a stupid question....;)

Colm_OReilly

Right, knowledge:

Ideally, you don't have to, nor should you separate weights and cardio, but that's a whole other discussion.

Rowing is fantastic, and a great warm up tool as it brings you hips and knees, as well as your arms, through a fuller range of motion than running would. I'm not knocking running but if it's a choice between a treadmill and a rowing machine the machine wins.

Probably best not to eat a big meal pre exercise, but if you can comfortably work out (ie you don't feel too bloated/sluggish) then you can exercise afterwards.

No! Coke is not good for you. At all. If you really need the caffeine kick drink some coffee.

How big your wrists are is largely genetically determined. Forearms will develop proportionately with pull ups, deadlifts, and squats (squats are good for just about everything)

What rep/set scheme are you doing on the bench? For how long? what has your progression been thus far? Can you micro load (adding .5 or 1Kg each workout)? Are you pressing? Doing dips/push ups?

Yes, sleep is very important. Very.

Hope this helps,
Col

Mr.David

Colm_OReilly wrote: »

Ideally, you don't have to, nor should you separate weights and cardio, but that's a whole other discussion.

Im confused Did you mean, ideally you should split weights and cardio to seperate days? Thats what ive always thought, and done.

Eurox

Will try answering a few of your questions.
Should you run before or after weights? If your goal is to burn fat and lose weight then I would recommend you do the weights first then the run. If you are not bothered then any order will do.
Warm up is a warm up get the heart rate up a little, few exercises followed by some light stretching, so again its up to you with regard to rowing machine or run or bike etc.
Time after a big meal is around 2 hours if you want to get the max out of you session.
Drinking coke wouldn’t be the best as there is caffeine in it and this can have a negative effect i.e. with regard to dehydrating so I would just stick to water or any of the brand sports drinks. I would drink water during and after the workout and take your sports drink before and after and try eat 30min after your session, this aids your recovery.
Being stuck on the 55kg for bench. Well you probably need to look at your weight program and go back to a conditioning phase of lifting and build up on it, again over a period of time ie 10s at 50% max 8s at 75% max etc
Sleep, well my answer to that is yes very important. Never under estimate the importance of rest, one of the key principals of training.
Hope this helps!!!

Colm_OReilly

Mr.David wrote: »

Im confused Did you mean, ideally you should split weights and cardio to seperate days? Thats what ive always thought, and done.

Without meaning to bring this thread completely off topic, it's our contention in CrossFit that segmenting your training builds segmented ability. Meaning that if you always split your training you'll never be able to maximise effort while out of breath, or put in a decent run time after lifting heavy. We've found that by combing the elements of training you can improve the speed at which you get fitter.

So, is 30 Clean & Jerks done for time strength work or cardio? what about 5 rounds fo 15 front squats/400m run? This is how we train, and we've found it to be very effective in producing fitness/health benefits.

injured365

When you do cardio depends on what your goals, i personnally do cardio separate to weights because i don't like the gym cardio machines but if i was going to use one it would be the rowing machine as it works all the major muscle groups. This is also the reason as to why its better than the treadmill to warm-up. But at the end of the day, how you warmup isn't too important once you warmup properly. You would need more stretching after the treadmill as you wouldnt go through as much motion as when on the rowing machine
Usually you have to wait at least 2 hours after eating a meal before working out, but it is a personal thing as it depends on your own metabolism, some people only need an hour others need 3. If you feel bloated and full, don't exercise. I would wait the 2 hours and then see.
Coke is bad. If you want energy, drink a sports drink. I only drink water myself. If you feel you regularly need more energy i would look at your diet.
Forearms will develop along with the rest of your arms, from your benches, chins, dips, curls etc.
How long have you being usuing your current programme? Changing your programme can help get past a plateau. Maybe your not eating enough of the right stuff. You could try swtching to the dumbbell press for a few weeks instead.
Sleep is vital, its when your body can recover from your workout.

cardio,shoot me

in regards to not improving lifts ,it could be ur not getting enough protein in your diet

25

Thanks for your replys they are very helpfull, i think you are right about the proteen. i work in a bar so i only eat mash and salmon/burgers etc every day i should probably change that.
So if i ate lets say an apple on my way to the gym about 5 - 10 minutes before my workout that wouldnt affect me that much would it?

Also im finding it very hard to work on my biceps doing dumbbell bicep curl because i rarely do my biceps i normally work on my triceps whats a good weight to ease into it with? eg easy bar with maybe 20kg + bar? is that too much or too little?

Colm_OReilly

Do pull ups, lots and lots of pull ups. Most gyms have machines that can help take the weight off if you can't do full pull ups.

Actually, what is your routine?

injured365

I used work in a bar as well, i don't know abouts yours but i find most places make mash by loading it with cream, salt and butter which makes something potentially healthy into something very unhealthy. I found rice was the best option when working, i know its probably gonna be white rice but still better than mash i think.

25

My routine is i go in i do rowing for about 6-7 minutes then i go onto the bench i try to do 3 sets of 12 on 55kg but allways seem unable to get the last few in. Then i do the fly 1 set of 12 another of 10 and one of 8 at 42kg.
After that i hve a bit of a rest sometimes i might wait outside sometimes i might do my legs while im waiting then i do assisted pull ups or else dips i normally switch it , i use 10 - 20 kg assisted then i do the bicep curl or else i do the machine to work out your shoulders, after that i do 30 X 3 at 35 - 40 sit ups then i go running for about 20 - 30 minutes on random on the treadmill at level 8 at about 8 - 11
Any recomendations on how to better it?

injured365

25 wrote: »

My routine is i go in i do rowing for about 6-7 minutes then i go onto the bench i try to do 3 sets of 12 on 55kg but allways seem unable to get the last few in. Then i do the fly 1 set of 12 another of 10 and one of 8 at 42kg.
After that i hve a bit of a rest sometimes i might wait outside sometimes i might do my legs while im waiting then i do assisted pull ups or else dips i normally switch it , i use 10 - 20 kg assisted then i do the bicep curl or else i do the machine to work out your shoulders, after that i do 30 X 3 at 35 - 40 sit ups then i go running for about 20 - 30 minutes on random on the treadmill at level 8 at about 8 - 11
Any recomendations on how to better it?

No offence but your programme over the place to be honest.
What are your aims?
How often do you go?

25

I know gotta get a proper program soon,
Just wanna get bigger in general mostly shoulders and forearms then arms and chest.
I go as often as i can but my hours are all over the place so its hard for me to go often a week.
I try to go 3 times a week but most weeks its just 2 and sometimes its 1

FTA69

i go onto the bench i try to do 3 sets of 12 on 55kg

That's your problem there, you're much better off lowering the amount of reps you do in a set. Up the weight to 60kg and try doing 3 sets of 8 instead, once you're able to do that then start upping the weight. Keep your reps between 8-10 max.

If you want to get "bigger" generally you'll have to develop a co-ordinated routine of excercise. Diet is also critical, stay away from the sh*te they serve in pubs. Protein is the cornerstone of such a diet, try and eat 1.5g for every kilo you weigh. Make your own lunch if needs be and bring it into work. Tuna, chicken breasts, eggs etc are good sources, also drink plenty of skimmed milk, I drink around 1.5 litres of the stuff a day. Get a tub of whey protein, these cost around €40 for a big tub and this will provide high quality protein very conveniantly.

Stick to complex carbohydrates, such as good-quality brown bread, oat flakes, brown rice and wholewheat pasta.

injured365

If time is such an issue, I would suggest cutting your programme to a few big compound exercises such as deadlift, squat, bench, one arm row, pull/chin up and the plank for your core.

BossArky

25 wrote: »

My routine ..... clutter clutter clutter.....

Any recomendations on how to better it?

Start off by using paragraphs and bullet points to outline your current weekly workout and a typical days diet. Your initial posts are a nightmare to read.

Structure your posts better else people won't bother reading them.

25

injured365 wrote: »

If time is such an issue, I would suggest cutting your programme to a few big compound exercises such as deadlift, squat, bench, one arm row, pull/chin up and the plank for your core.

What's the plank?
What's the difference between chin ups an pull ups?

Thanks for your advice some of the advice I've recover has been very helpfull.
I'm heading to the gym in a bit today to try out some of these.

I have just one more question
If I wanted to get bigger biceps/triceps should I use heavier weights and less reps?
If so should I start out with the heaviest or work my way up to it through sets?

Thanks again for all the great advice : )

Khannie

25 wrote: »

What's the plank?

I'll leave google to answer that.

25 wrote: »

What's the difference between chin ups an pull ups?

chin up = palms facing you, pull up = palms facing away.

25

Khannie wrote: »

I'll leave google to answer that.



chin up = palms facing you, pull up = palms facing away.

My bad I was doing chin ups then.
Is there any diffrence between the two as in what each of them work out?

cardio,shoot me

pull ups work back more

injured365

For your triceps/biceps

Well you can do either really. For example, for a dumbbell curl, you could do 3 sets of 5-8 reps with 15kg dumbbell only or you could do say 4 sets starting out with maybe 12 reps of a low weight then increase the weight and reduce the reps for the next set. Then keep increasing weight and reducing reps for the next sets as well. Depends on which works for you.
You could even do the opposite if you wanted, start with high weight/low rep and work up to low weight/high reps.

If you add in some more chins and dips into your workout, i think they would be more effective than some bicep curls or tricep exercises as the chins and dips work your back as well.

itsallaboutheL

This is just me being annoying but this is becomming an awfully long thread that asks questions which have been answered millions of times, check out the stickies and old threads!