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Some Quick Newbie Questions..

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Old 08-02-2007, 11:56 PM   #1
SinisterSim
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Default Some Quick Newbie Questions..

Before you yell at me - I did read the stickies!
Ok,

1. can i do HIIT cardio for lets say .. 15 minutes? I want to have better endurance.. oh and I can't avoid some fatty food cuz thats all my mom makes so I gotta work extra harder

2. I read on the posts that you should do the heaviest set the last (due to muscle memory) but I heard doing 12 reps with a light weight on your final set helps blood flow into the capillaries..

3. I'm not sure how many sets I should do for biceps, triceps and shoulders? I read in some post that people don't do more than 6 sets? If I do that few sets - I won't feel sore the next day and feel as though I didn't work hard the previous day

4. i have wide flat feet so my shins start hurting while I run..

5. Aside from the sodium, is drinking a V8 a day alright for my veggie consumption?
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Old 08-03-2007, 03:47 AM   #2
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To help you out with what i can here...

1.There is nothing wrong with doing cardio. In fact you would not see the gains you want without it. Probably try and hit it up 3 times a week, maybe more depending on your goals.

2. Forget about your "muscle filling pump"

3. It depends on what program you are doing, Delayed onset muscle sroeness (the feeling of soreness after lifting) does not indicate how succesful your day in the gym was. Dont go strictly off soreness. Post your routine and someone could probably help you on sets, reps, etc

4. Try insoles or find a shoe for flat footed folks

5. Try getting some actual veggies if possible.

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Old 08-03-2007, 07:43 AM   #3
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ON 3, 6 sets is probably way to much. Soreness is not an indication of growth. Don't worry about trying to burn yourself out. Just get in a few good sets with some pretty good intensity, and do it consistently.

On 5, Real veggies are probably a lot better for you. But 1 v-8 a day isn't going to make or break you either.

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Old 08-03-2007, 02:27 PM   #4
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Quote:
1. can i do HIIT cardio for lets say .. 15 minutes? I want to have better endurance.. oh and I can't avoid some fatty food cuz thats all my mom makes so I gotta work extra harder
1a. HIIT is intense and shouldn't be done for long durations. 15 minutes of HIIT is a great place to be. Add in 5 minutes warm up and maybe 5-10 minutes cool down (moderate intensity SS) and you're good. I personally feel that 20 minutes of active HIIT is the most you should really do. And only 2-3 times a week. That stuff takes a serious toll on your body and you need to keep recovery in mind.

1b. Learn to do some cooking for yourself. Explain to mom that you want to watch your macros better (for your health!) and I'm sure she'll understand.


Quote:
2. I read on the posts that you should do the heaviest set the last (due to muscle memory) but I heard doing 12 reps with a light weight on your final set helps blood flow into the capillaries..
Like Johan said, don't be all that concerned as to whether you get a 'pump' or not. A 'pump' really doesn't do anything for growth.


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3. I'm not sure how many sets I should do for biceps, triceps and shoulders? I read in some post that people don't do more than 6 sets? If I do that few sets - I won't feel sore the next day and feel as though I didn't work hard the previous day
Never base the effectiveness of your workouts on DOMS.

If you're using a program that involves the staple movements of bench, OH press, rows, and pull ups (which you should be) your arms are getting hit with every one of those exercises. Deads too? They get hit with that also.

If you're doing an upper body day where you're hitting arms in your main compounds, then adding on an extra 6 sets of arm focusing movements is futile and will NOT do anything for your gains. Adding in a couple of sets at the end if you feel the need, that's fine. Just be mindful of that fact that just because you're not doing curls or pressdowns it doesn't mean your arms aren't being trained.

If you're doing a bodypart split program (which works for fewer people than the mags make you believe) then 6 sets is a good range, depending on your rep schemes. Even though it varies for people, sticking within total reps of 25-50 per bodypart twice weekly is a good place to be.


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4. i have wide flat feet so my shins start hurting while I run..
Good shoes and maybe inserts would be a great investment.

Quote:
5. Aside from the sodium, is drinking a V8 a day alright for my veggie consumption?
Sodium is not BAD for you. Sure, in excessive amounts, it can hurt you. But a can of V8 isn't gonna give you heart troubles.

As far as drinking them, it depends on your goal. If you're bulking, they're fine. If you're trying to cut, I'd say steer clear.

Don't use those as a solitary veggie source. On a comparison basis, V8 kinda sucks. You want more fibrous veggies, and a majority of what's in there isn't fibrous. Man up and eat your veggies.
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Old 08-03-2007, 03:28 PM   #5
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Quote:
Originally Posted by SinisterSim View Post
4. i have wide flat feet so my shins start hurting while I run..
I also have flat feet and I got some inserts issued to be by the base doctor and those really helped me. I swap them out with every pair of shoes I wear and now they are worn pretty bad, its almost time to get another pair. A worthy investment...take care of your feet!

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Old 08-03-2007, 03:59 PM   #6
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fogive me but i havent got past Ironkittens new avatar!
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Old 08-03-2007, 04:11 PM   #7
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fogive me but i havent got past Ironkittens new avatar!
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Old 08-03-2007, 09:06 PM   #8
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well as far as the shin splints goes.....when they start hurting really bad you need to back off the running....You need to get a decent pair of running or cross training shoes......a really good shoe brand is SAUCONY.....but dont be a puss either.......since you havent been runnign a whole lot you need to build up a tolerance.....plus trying hitting a step up machine or a cybex training arc.....those arent bad....20 to 25 minutes is all you need.....3-4 times a week.....iagree with kitty
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Old 08-07-2007, 07:36 AM   #9
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thanks to everyone who replied - I really appreciate it. At what point should one realize that they should start cutting phase
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Old 08-07-2007, 11:28 AM   #10
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Quote:
Originally Posted by SinisterSim
Before you yell at me - I did read the stickies!
Ok,
Thank you
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