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Strength Training Questions

Strength Training

Paleo Questions

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by 2293 · May 05, 2014 at 11:10 PM

In the past, I have had no issue with exercising and feeling great for the whole day afterwards. I ended up taking almost 4 months off of 'strenuous' exercise (trying to cut out the chronic cardio) after I had a pretty scary hypo like attack and... (more)

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Travis_Culp 0 · May 05, 2014 at 5:00 PM

Personally, I wouldn't be unable to replete muscle glycogen on such a diet due to the low carbohydrate intake and would have the exact same symptoms. You might try adding in starch and seeing if there's a difference. It worked for me.

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by 45 · April 18, 2014 at 8:52 PM

I've been hitting the gym 5/days per week and I fell like I'm making a little bit of progress but working out on my own feels so disorganized. Does anyone have any suggestions for a program I can follow? For instance, the Couch-to-5k seems... (more)

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UncleLongHair 0 · April 18, 2014 at 8:52 PM

There are a lot of EMT's, first responders, fire fighters and police personnel at my Crossfit gym and I can definitely recommend it as a way to get strong and also to develop a community of people that are both trying to get/stay fit and in the... (more)

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by 0 · March 06, 2014 at 2:31 PM

I feel so silly asking this but when I was using the pull up machine yesterday it felt like tiny fibers in my arm were snapping while pulling myself up. It didn't hurt, just felt really weird. I'm a newbie to strength training (4 weeks now... (more)

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by 5 · December 23, 2013 at 1:52 PM

Ive been wondering about this for quite a long time, but always didnt know how to really describe this dilemma im feeling, and, well , dont know completely how to now, but ill give it a try, hope youll all underatand my question: Its like... (more)

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Andy_16 0 · November 18, 2013 at 9:15 PM

Sorry to fall into your trap here, but I am going to say combining them would be optimal, but probably much differently than you are thinking in your head about it. Also keep in mind that the 2 people you are talking about above most likely... (more)

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by 0 · October 22, 2013 at 3:32 AM

I've been doing yoga for about 2 weeks now and I don't think I've ever fallen in love with an exercise/workout more. I always look forward to doing yoga every morning and afternoon, yet I have an issue. I want to gain strength and gain some... (more)

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UncleLongHair 0 · October 22, 2013 at 2:01 AM

I don't think that yoga can "replace" lifting or strength training in the sense that it could build muscle and improve your metabolism and body composition. It might be very good for you, physically and otherwise, and contribute to better health... (more)

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by 88 · October 16, 2013 at 2:27 PM

Hey, so I'm wondering, what should you have in a post workout meal if you follow Nate Miyaki's or John Kiefer's nutritional protocols of eating the majority of carbs at night, ASSUMING you train fasted in the early morning? I'm just curious... (more)

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Mash 0 · October 01, 2013 at 9:19 AM

Fill your boots: http://bit.ly/12ayQWu Whether back-loading actually makes that great a difference is debatable I think though that consuming carbs post-workout is probably doing more of the overall work. I would think though that... (more)

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by 88 · September 16, 2014 at 8:13 PM

Hey everyone, so I just tried taking some of the advice I've received, and after my workout on the rings this morning, had this for breakfast- 1 cup fresh strawberries/raspberries, 6 oz ground white meat turkey with spices, 250 grams sweet potato... (more)

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Maria_8 0 · September 04, 2013 at 3:35 PM

I think you basically answered your own questions when you remarked on how much better you feel with the carbs: whether it's appropriate to start having a carb refeed like this 3x a week, or whether I should do 3 days lower carb, and one day... (more)

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by 88 · September 16, 2014 at 8:13 PM

Hey, so I recently picked up a copy of Gold Medal Bodies' "Rings 1" and "Rings 2" gymnastics courses, and I am looking to start very soon. I was working through a barbell strength training program, WS4SB 3, but the whole point of my doing this... (more)

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max_8 0 · August 25, 2013 at 3:27 AM

You really need to eat more. There's no way to get bigger and stronger without eating more. You clearly aren't eating enough. I recommend increasing your daily caloric intake to around 3000kcal/day. My 120lb 5'1 girlfriend eats 3000kcal/day for... (more)

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by 743 · September 16, 2014 at 8:12 PM

Just a simple question/poll. Do you prefer a bodyweight-exercise program, like MovNat, or a barbell-training program, like Starting Strength or Stronglifts? Or, do you mix both? What are your programs like?

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SUSTAINEDfitness 0 · July 30, 2013 at 2:42 PM

Both. As a trainer, I spend a lot of time on movement exercises such as the MovNat style, but I also incorporate at least one day of heavy lifting into every routine. For a typical client, I do two days per week of predominately bodyweight... (more)

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by 215 · September 16, 2014 at 8:12 PM

I am very active and take in about 3000 calories on training days, however, I am still paleo so I need to eat alot more dried fruit to get enough calories without feeling stuffed. I am a little worried about my fructose intake of about 70... (more)

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Stephen_4 0 · July 28, 2013 at 5:11 PM

20 grams extra of fructose per day from whole fruit likely will not break the bank one way or another.

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by 88 · September 16, 2014 at 8:10 PM

Hey there everyone- So I've asked several questions since first coming to this site, and after a month or so, I'm into a new dilema- My last post concerned finding out my Testosterone level was frighteningly low, and asking for advice about it-... (more)

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BGottfried 0 · June 27, 2013 at 8:07 PM

Right, so, first things first: YOU NEED TO EAT MORE. Matt noted this as well, but honestly, if you eat good food, I promise you that no matter how much you eat, you will NOT gain a significant amount of body fat. You are a teenager looking at... (more)

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by 402 · September 16, 2014 at 8:03 PM

I have been working out with my body weight for a while now, but have not had any organized structure. I have concluded that I need to cut back on my training , and get a little structure to allow for better recovery and better gains. How does... (more)

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UncleLongHair 0 · February 17, 2013 at 4:10 PM

I don't see any reason not to mix in a wide variety of exercises. I would go for high intensity for 20-30 minutes, 3-5 times per week. In my opinion you don't necessarily need to cut back from what you're doing which sounds like 4x per... (more)

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by 627 · September 16, 2014 at 8:01 PM

I have been paleo for around 5 months and I believe it to be the only way to live now; I feel more healthy and have a better relationship with food: I feel more Grok! I have made progression into weight lifting as well as having gone from not... (more)

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Matt_11 0 · January 22, 2013 at 12:55 PM

Paleo is not necessarily ketogenic. Insulin is not necessarily a bad guy. It's simply a hormone. Transient blood glucose/insulin spikes are normal. The problem is when blood glucose stays elevated longer than necessary and more insulin than is... (more)

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by 252 · September 16, 2014 at 7:59 PM

Hey fellow PH'rs, Have a couple quick questions. To make a long story short, due to college finals and holidays and various family events, I have taken up the Body By Science workout protocol to increase strength/conditioning with minimal time... (more)

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Jeff__1 0 · December 14, 2012 at 3:17 AM

Depends on your goals and your current condition. Low carb + 16h fasting + occasional 24h fasts + Body by science + college classes/finals seems like a recipe for way too much stress on your body. I wouldn't worry about a 24h fast, most of the... (more)

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by 4273 · September 16, 2014 at 7:59 PM

If I can three rep close to my one rep does that mean I'm slow twitch dominant or fast twitch dominant? Based on the answer to Q1 how should I adapt my training (More reps less weight or Less reps more weight, etc)? Other factors to consider? ... (more)

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by 789 · September 16, 2014 at 7:57 PM

For awhile I have been consistent with my cycle, almost clockwork. These past couple months I have been paleo-lazy, guiding off the road here and there. A week ago I buckled down and enforced a "stricter" expectation on my diet and also took up... (more)

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by 10 · September 16, 2014 at 7:56 PM

Does anybody know how to find a Personal Trainer in the Chicagoland area who is familiar with the principles behind the Ancestral Health Movement? Specifically, I'm looking for somebody who understands very well the interplay between exercise,... (more)

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by 173 · September 16, 2014 at 7:56 PM

I'm currently running 6-7x/week and lifting 3x/week. I'm fifteen, female and eat around 3000 calories a day (Paleo + white rice). Each session at the gym lasts about an hour and looks something like this: Plank 2 minutes Bench Dips 3x12 35kg... (more)

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Dan_44 0 · October 19, 2012 at 10:38 AM

The answer here is less cut and dry than one might think - it really depends not only on your goals but how your body responds to certain types of training. First, any routine that is, for lack of a better word, routine will diminish results over... (more)

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by 10 · September 16, 2014 at 7:56 PM

I am a frequent weightliftAnd crossfitters more weightlifting tho and just went paleo. I feel like I have lost some muscle mass and strength and am starting to look flat. Think this might be do to low glycogen stores definitely don't feel like I... (more)

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Mscott 0 · October 17, 2012 at 7:48 PM

Fruit sugar will effectively refill both liver and muscle glycogen, as long as there's not more fructose than glucose. Based on this most fruit should work, excluding apples, pears, and certain melons. Citations: "Effect of different... (more)

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by 78417 · September 16, 2014 at 7:56 PM

Anyone else here listen to Iron Radio? If so what are your views on their advice? Anything you agree with specifically or disagree with specifically? I've been really enjoying listening and the advice seems reasonable and practical. EDIT -... (more)

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KA24 0 · October 23, 2012 at 12:12 AM

Love Iron Radio. Working my way through almost all of their episodes. Cool guys. Lonnie Lowery is right in line with the field I'm interested in. While they aren't Paleo, they all know their stuff and are pretty down to earth. They aren't... (more)

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by 78417 · September 16, 2014 at 7:54 PM

So for those who lift weights on this site- What rep/set ranges have you found to be most effective for you for gaining strength, how about size? 5x5? 3x10? Fast? Slow? Super-slow...do you do 1 set to failure? I know the conventional... (more)

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PhysiqueRescue 0 · September 24, 2012 at 2:42 AM

I've had great success with a simple, heavy, compound weight protocol (5x5) including the following exercises: some form of horizontal press (bench, incline bench, etc.), vertical press (military press, etc.) horizontal row, pullup, dip, squat,... (more)

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by 4273 · September 16, 2014 at 7:54 PM

I know the common conception in the paleo community for a long time has been that one really should get their food from whole sources and avoid processing of any kind. This conception continues when it comes to protein drinks. It has been said... (more)

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nthmost 0 · September 14, 2012 at 9:09 AM

Protein shakes consumed any other time aside from the post-workout window and maybe during carb refeeds can often be the source of unwanted fat gain... Mostly because of how people use them. It is a fact that the usable calories from a meal... (more)

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by 1786 · September 16, 2014 at 7:53 PM

i've been reading conflicting reports about if it'd actually healthy to take foods or supplements that reduce inflammation in the 4 hour window after exercise, due to it blunting the benefits of said exercise. some say that taking even 1g of... (more)

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CD 0 · August 29, 2012 at 6:07 PM

Inflammation is good during exercise, there is limited benefit to it post exercise. This is why elite athletes will take a cold shower, then jump into an ice bath immediately after the workout. Inflammation is effect of breaking muscle fibers.... (more)

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by 1786 · September 16, 2014 at 7:53 PM

greetings & salutations this variation-on-a-theme is brought to you by the letters I and F so i can do a 16:8 daily fasting window just fine, i can even do 18-20 fasted. my question regards types and durations of training and... (more)

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Jeff__1 0 · August 28, 2012 at 6:16 AM

I'll probably add more to this answer tomorrow, but I don't think skill based training would benefit from being fasted nearly the same way that endurance or strength training would. As to the 2/day question, skill training in the morning and... (more)

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by 504 · September 16, 2014 at 7:53 PM

i recently bought a 20 pound weight vest and i was wondering if weighted pullups, pushups and 4+mile runs will increase muscle endurance, such as if you do 15 deadhang pullups with your own bodyweight, but you can only do, say 12 with the vest,... (more)

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CD 0 · August 26, 2012 at 4:29 PM

Short Answer is: yes. Long answer is: depends. (see it has more letters) Running with a weight vest will provide you with extra resistance, and it may make you stronger running without the weight. Runners typically see a drop of two seconds... (more)