Topic: Yet an other "How's my workout routine?"

[Andrew Stockton]

You're right Andy. I guess I was taking it in the context of parkour, of which strength is an important part. But, now that I think of it, strength might not be the most important athletic skill in parkour... agility maybe? Who knows, that's up for debate.

[Andy Animus Tran]

I'm inclined to say that Parkour is a power sport over anything else.  We need strength to support our power and to keep us safe.. beyond that, there's little reason to continue getting stronger.  Most traceurs are, contextually, rather weak,t hough.

[Rafe]

Strength is to some degree necessary for virtually every sport, the stronger you are the more force you can develop the higher the peak force you can develop in a movement the more power or endurance you can show in that movement up to a point.

Lets look at running, sprinters we know lift weight regularly and its often stated by coaches you can not develop optimal speed without a 2-2.5 times bodyweight squat or deadlift you need that level of strength reserve to produce enough force to run at peak possible speed, however just being that strong is not sufficient as the as you only have about .05 seconds to produce force at peak speed in sprint, the faster you go the less time you have to produce force which means you will not be hitting peak possible tension.

Long distance runners do not need the same level of peak strength or speed as sprinters but the still do need to be strong and fast because quite simply it is far easier to string together 416 17 second hundreds when you best hundred is 11 then it is when your best hundred is 16 and in order to achieve that 11 second hundred you have to be strong relative to your weight.

If you can squat 150 and up that to 300 hundred that will help everything you do athletically provided there is not an excessive weight gain, going from 400 to 500 will not have the same effect when one type of training transfer to other activities breaksdown or becomes negative depends on the activity and the individual.

[Andy Animus Tran]

I just mean that there's no reason for a traceur to specialize in strength as much as a powerlifter.  Like.. no reason to keep going to a 3xBW squat.  2x to 2.5xBW seems fine enough.  Like..  At 150lbs, there's no reason for me to shoot for a 400lb squat.  I'm doing it, anyway, but most traceurs needn't go that far.

That said, I think I might be a genetic freak when it comes to lifting considering I don't think many people manage reach 2xBW squats in their first six months of lifting.  But if anyone goes that fast, they don' tneed to keep going once they hit a certain point.  Lol.

[KC Parsons]

I just mean that there's no reason for a traceur to specialize in strength as much as a powerlifter.  Like.. no reason to keep going to a 3xBW squat.  2x to 2.5xBW seems fine enough.  Like..  At 150lbs, there's no reason for me to shoot for a 400lb squat.  I'm doing it, anyway, but most traceurs needn't go that far.

That said, I think I might be a genetic freak when it comes to lifting considering I don't think many people manage reach 2xBW squats in their first six months of lifting.  But if anyone goes that fast, they don' tneed to keep going once they hit a certain point.  Lol.

Yeah, be it anthropometry or awesome recoverability, you were probably meant to move around large amounts of mass haha.

As far as a traceur goes, if you believe in being able to truly help those around you and be a useful human being, I find strength training much more helpful than most parkour training methods.

You can't vault your friend's couch to their new apartment. You can't cat leap that person's car out of a ditch, etc. etc. etc.
But I definitely understand where you're coming from. On the movement end, Hitting level 2 weight training guidelines is probably sufficient.

[Steven Low]

I just mean that there's no reason for a traceur to specialize in strength as much as a powerlifter.  Like.. no reason to keep going to a 3xBW squat.  2x to 2.5xBW seems fine enough.  Like..  At 150lbs, there's no reason for me to shoot for a 400lb squat.  I'm doing it, anyway, but most traceurs needn't go that far.

That said, I think I might be a genetic freak when it comes to lifting considering I don't think many people manage reach 2xBW squats in their first six months of lifting.  But if anyone goes that fast, they don' tneed to keep going once they hit a certain point.  Lol.

You are in no way a genetic freak. There's loads of people who have hit 2x bodyweight squats having NEVER squatted before.

There's people like Leon who didn't really do any S&C when they started and can jump 10'6" easy...


Regardless, as long as you are training parkour techniques a lot... the stronger the better.

[jay_22_15]

where on earth did you hear you gain fat with muscle?
1. fat is stored energy
2. the more muscle one gains the more calories are burned to maintain those muscles.

As long as you don't negatively change your diet with your workout routine you wont gain fat.

As for muscles, if your wanting to bulk up or build strength then the high weight low rep routine is the way to go.
If your looking for a toned/cut and endurance training then a lot of cardio and low-med weight with high reps is good.

Its always good to research these things yourself. Human memory is flawed; people can forget or misremember things.

[Corey Cedeno]

where on earth did you hear you gain fat with muscle?

With the exception of novice trainees, who can put on some muscle mass without a change in diet, in order to properly gain muscle you have to ingest a surplus of calories.  Unless the trainee can dial up to the exact number of calories, they will not be gaining enough to fully maximize their growth.  Thus some fat is gained by the excess.  Close to every lifter will attest to that.

As long as you don't negatively change your diet with your workout routine you wont gain fat.

Depends on the previous diet, but yeah kinda.

As for muscles, if your wanting to bulk up or build strength then the high weight low rep routine is the way to go.
If your looking for a toned/cut and endurance training then a lot of cardio and low-med weight with high reps is good.

Kinda there, but progression and diet are the most important thing in gaining weight.  You can go low reps or higher reps, but as long as you're lifting heavy, progressing through weight, and eating enough you'll grow.

As for losing weight, diet is most important again.  If you're burning more calories than you ingest you're getting there.  But don't forget to lift heavy as well to fully tax your muscles.

[Andy Animus Tran]

Jay, you're a bit misinformed.

[Rafe]

I just mean that there's no reason for a traceur to specialize in strength as much as a powerlifter.  Like.. no reason to keep going to a 3xBW squat.  2x to 2.5xBW seems fine enough.  Like..  At 150lbs, there's no reason for me to shoot for a 400lb squat.  I'm doing it, anyway, but most traceurs needn't go that far.

That said, I think I might be a genetic freak when it comes to lifting considering I don't think many people manage reach 2xBW squats in their first six months of lifting.  But if anyone goes that fast, they don' tneed to keep going once they hit a certain point.  Lol.

This is probably true it appears that after a certain point increasing maximal force potential does not lead to an increased force in high velocity movements. Were this figure is depends on the specific movement pattern(vertical jump, vs. sprint) and the athlete and is not well established. The data I have seen indicates long levered highly elastic dominant athletes like Carl Lewis or Usain bolt tend not to be able to develop much more then 2xBW squats or not to benefit from such development, were as more natural strength biased athletes like Maurice Greene or linford christie may need up to a 3xBW squat for optimal power and speed potential at least in running and jumping.


Jay, you can not add muscle without calories, in novices or the overweight the metabolic enviroment may allow muscle gain by burning fat, for most weight trainers you can only gain muscle mass by consuming calories above maintence in the metabolic state produced by overfeeding you will allways add fat as well as lean body mass unless you are genetic freek or taking PEDs.

Low Reps(1-5_ and high weights primarily stimulates the nervous system and causes strength gain without muscle gain, Moderate weight and moderate reps(6-12) causes the greatest level of muscle damage the greatest potential for muscle gain(provided sufficient caloric intake) high reps and low weight does not cause sufficient damage to muscle fibers and so does not cause hypertrophy but primarily improves resistance to fatigue.

[swap01]

okay so I have a question about the 6 pack then. Right now I'm doing a VERY high rep workout for my abs (like 250 + Reps) What would be good abdominal exercises that can get me a good ab workout in less reps? EDIT: The exercises need to be body weight ones I don't have access to weights. but I do have access to gymnastics rings

Also when it comes to losing weight and fat. Muscle takes calories to keep, so when you have a lot of muscle mass you need to eat more to retain it. If you have a lot of muscle mass you will lose weight easier because it takes more calories to keep you at the weight you're currently at. So effectively, you'll burn more calories doing nothing when you have more muscle mass.

[Grayson]

okay so I have a question about the 6 pack then. Right now I'm doing a VERY high rep workout for my abs (like 250 + Reps) What would be good abdominal exercises that can get me a good ab workout in less reps? EDIT: The exercises need to be body weight ones I don't have access to weights. but I do have access to gymnastics rings

Diet and genetics are what's going to do most of the work in defining your abs, building them is like, 10% of the work. Your core was made to be a stabilizer, so you shoudn't be doing 250 sit ups a day if your looking to train your abs, do things like front lever, l-sit, flips, etc.

[Steven Low]

okay so I have a question about the 6 pack then. Right now I'm doing a VERY high rep workout for my abs (like 250 + Reps) What would be good abdominal exercises that can get me a good ab workout in less reps? EDIT: The exercises need to be body weight ones I don't have access to weights. but I do have access to gymnastics rings

Also when it comes to losing weight and fat. Muscle takes calories to keep, so when you have a lot of muscle mass you need to eat more to retain it. If you have a lot of muscle mass you will lose weight easier because it takes more calories to keep you at the weight you're currently at. So effectively, you'll burn more calories doing nothing when you have more muscle mass.

1. Abs = 80-90% diet, 10-20% training

Abs are made in the kitchen


2. Muscles only burn like  9-10 kcal per day which is like nothing. Most of the organs burn most of the calories. Having significant muscle mass isn't going to burn excessive cals unless you're exercising a lot.

[swap01]

2. Muscles only burn like  9-10 kcal per day which is like nothing. Most of the organs burn most of the calories. Having significant muscle mass isn't going to burn excessive cals unless you're exercising a lot.

Stupid info on getting ans lied to me XD

[Steven Low]

Stupid info on getting ans lied to me XD

It's a common myth so don't worry about it.