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This correlates with my personal experience. Lifting is a good idea, but my optimum for it is perhaps once a week, else I fall into overtraining. The rest of th

by chipsy 10y ago

This correlates with my personal experience. Lifting is a good idea, but my optimum for it is perhaps once a week, else I fall into overtraining. The rest of the time when I want to exercise mild cardio seems more beneficial.

evm9 10y ago
Maybe that works for you, but you'll never be strong/look strong weight training weekly. If you're "overtraining" from one weight training session per week, there's something very wrong. The average human only takes 48-72 hours to fully recover for most muscle groups in the body. It's also been proven that HIIT is much more beneficial for your system than LISS. It might "seem" more beneficial to you, but likely is not more beneficial than the alternatives. However, something is definitely better than nothing, and do what works for you and makes you happy.
- wallace_f 10y ago
  >It's also been proven that HIIT is much more beneficial for your system than LISS. Source? What is your definition of 'better?' The context is in longevity, and my link offers some evidence against your statement, so I think you should provide some source for your claim that HIIT is consistent with living longer than LISS because that's not what I've seen published in the last 10 years.
- alvah 10y ago
  Long time lurker, finally registered to answer this. What's your definition of "strong"? I've been weight training once a week since March, following Doug McGuff's "Body By Science" method, and I have doubled my weights in 4 of the "big 5" in the last 3 months. While I'm led to believe McGuff's methods will never make anyone look absolutely massive, I disagree with your premise that you have to train more than once a week to be strong or look strong. Incidentally, McGuff mentions in his book that the optimal gap between workouts is 8 days.
  - nosequel 10y ago
    No offense meant for something working for you. If it works for you, keep doing it. I've competed now in three separate strength sports (powerlifting, strongman, olympic lifting). There isn't a single person on any competitive circuit that only lifts weights once every 8 days. You might be getting strong for you. You started in March, so you are on the ultra-beginner slope that means you can basically do any training in existence and make gains. That will steadily slow. Regarding a definition of "strong", there are many, but the one most people in the strength industry agree on is: * 2.5x bodyweight dead lift * 2x bodyweight full squat * 1.5x bodyweight bench * 1x bodyweight standing strict overhead press So a 180lb person who is "strong" will have a 450lb DL, 360lb squat, 270 lb bench, and 180lb OHP. No offense to the one person you read, but hundreds of years of strength athletes are on the side of lifting weights multiple times per week.
    - alvah 10y ago
      As usual, people say "no offense" when they are about to offend me :) I have actually read more than one "person". McGuff actually has some credibility, and cites many scholarly articles in his book. However his method is not aimed at competitive weightlifters, which suits me as I don't have hours to spend at the gym every week, or a desire to get huge. I do expect to be stronger than approximately 99% of my peers by the end of the year though, which in my book is a bit better than "strong for me".
      - nosequel 10y ago
        > However his method is not aimed at competitive weightlifters Yes, but you said a workout every 8 days was optimum. I'm saying that's completely bad information. You don't have to compete to learn from people who compete. You wouldn't learn an optimal golf swing from someone who only plays mini-golf at an arcade would you? No, you'd look at the true greats in the game. Here are just a few people to read instead of McGuff, all of who have some actual strength credentials. * Wendler * Coan * Rippetoe * Dan John * Pavel * Abadjiev * Kilgore

by chipsy 10y ago

evm9 10y ago

Maybe that works for you, but you'll never be strong/look strong weight training weekly. If you're "overtraining" from one weight training session per week, there's something very wrong. The average human only takes 48-72 hours to fully recover for most muscle groups in the body. It's also been proven that HIIT is much more beneficial for your system than LISS. It might "seem" more beneficial to you, but likely is not more beneficial than the alternatives. However, something is definitely better than nothing, and do what works for you and makes you happy.

wallace_f 10y ago
>It's also been proven that HIIT is much more beneficial for your system than LISS. Source? What is your definition of 'better?' The context is in longevity, and my link offers some evidence against your statement, so I think you should provide some source for your claim that HIIT is consistent with living longer than LISS because that's not what I've seen published in the last 10 years.
alvah 10y ago
Long time lurker, finally registered to answer this. What's your definition of "strong"? I've been weight training once a week since March, following Doug McGuff's "Body By Science" method, and I have doubled my weights in 4 of the "big 5" in the last 3 months. While I'm led to believe McGuff's methods will never make anyone look absolutely massive, I disagree with your premise that you have to train more than once a week to be strong or look strong. Incidentally, McGuff mentions in his book that the optimal gap between workouts is 8 days.
- nosequel 10y ago
  No offense meant for something working for you. If it works for you, keep doing it. I've competed now in three separate strength sports (powerlifting, strongman, olympic lifting). There isn't a single person on any competitive circuit that only lifts weights once every 8 days. You might be getting strong for you. You started in March, so you are on the ultra-beginner slope that means you can basically do any training in existence and make gains. That will steadily slow. Regarding a definition of "strong", there are many, but the one most people in the strength industry agree on is: * 2.5x bodyweight dead lift * 2x bodyweight full squat * 1.5x bodyweight bench * 1x bodyweight standing strict overhead press So a 180lb person who is "strong" will have a 450lb DL, 360lb squat, 270 lb bench, and 180lb OHP. No offense to the one person you read, but hundreds of years of strength athletes are on the side of lifting weights multiple times per week.
  - alvah 10y ago
    As usual, people say "no offense" when they are about to offend me :) I have actually read more than one "person". McGuff actually has some credibility, and cites many scholarly articles in his book. However his method is not aimed at competitive weightlifters, which suits me as I don't have hours to spend at the gym every week, or a desire to get huge. I do expect to be stronger than approximately 99% of my peers by the end of the year though, which in my book is a bit better than "strong for me".
    - nosequel 10y ago
      > However his method is not aimed at competitive weightlifters Yes, but you said a workout every 8 days was optimum. I'm saying that's completely bad information. You don't have to compete to learn from people who compete. You wouldn't learn an optimal golf swing from someone who only plays mini-golf at an arcade would you? No, you'd look at the true greats in the game. Here are just a few people to read instead of McGuff, all of who have some actual strength credentials. * Wendler * Coan * Rippetoe * Dan John * Pavel * Abadjiev * Kilgore