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Military presses are usually done sitting down aren't they? Otherwise it's a clean and jerk or something. They use weight stack machines at the gym for a reason, they work. I like free weights but unless you have the room and a big selection you spend to much time swapping plates around. A weight stack machine takes a second to change.

I don't have much room, since the tool collection has grown I had to let a Bowflex go. It was that or a motorcycle!
That's a seated overhead press, I believe. Clean and jerk is an entirely different movement, and very complex movement in terms of form and technicality (ie, the type of movement you find an Olympic Weightlifting gym to teach you to do properly, or risk doing longterm damage from poor form).

Military press is performed standing, with the barbell in a racked position. You can either get it there by cleaning it from the floor, or taking it from the weight rack, your choice. Some people recommend to clean between each press to give your shoulders some breathing room in between presses, depends what your goals are. For straight hypertrophy you can just keep pressing and get your "pump" on.

I'm a fan of the time to take a breather and move some plates around, if I'm lifting weights they're usually as heavy as I can go on that particular day. For full body movements longer rest periods between working sets are usually recommended, give your body time to catch up with itself kinda thing. Swapping plates around gives me a chance to remind myself not to do anything stupid and hurt myself by going too hard when I'm trying to go hard.

But then again, I could just be defending myself because I have weights in the basement and don't want to spend money at the gym, or leave my house in the winter.
 

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With liquids only you can lose 2 lbs/day but after 3 or 4 days you may hit a wall.
This might be the point where I was starting to burn muscle.
 

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While I'm not in the field daily since essentially shutting down and getting a "real job" (still do LEGAL side work when I want for play cash)...so I do know how little time I had when things were in full swing since we essentially had 5 months to make our annual money due to cold weather/holidays, etc..you fellas know the drill.

Point being, knowing you all are time strapped, doing a typical body building routine is a huge commitment since to be worth a darn it's a 5-6 day a week investment, and the problem is that you are sore after focusing on a body part per day and that kind of lessens your mental resolve to hit the gym the next day.

That being said, and I didn't go through every post so I may be rehashing something, and I apologize, BUT seriously look into the 5x5 or stronglift routines...these are catered to building strength, it's a program all of us can use and benefit from and the best part...3 times a week and once you get familiar, about an hour a session..so really not much excuse other than a hard day in the field that has you whooped.

It's a program for weight lifting that uses ALL compound movements/exercises that involve the entire body with the main lifts that build strength/muscle and burn fat. You have to google and there is an online spreadsheet where you enter you max 1 rep max for each exercise, and the spreadsheet will fill in the weights used from warm up to last set.

Basic exercises
Monday- squat, bench, rows
wed- squat, press, deadlift
Fri- squat, bench, row
5 sets of 5 on each exercise, 2min rest in between each set

Principal is to add weight (little bit) every week to make you stronger...and it WORKS- hence the popularity of it and wide use...your in your out and you make gains you get to see every week.

I hit my platuea as of last month and been busy working ALOT so I'm kind of stuck until I get a few weeks to refocus efforts, but I do know at 40yrs old I am well past where I was in my prime as a teenager when I had all the time ion the world to lift so that makes a guy feel good. Exceeded goals twice now and working on third stage goal. I'm eating cleaner too which helps, but even after just 6 months the body transformation is pretty amazing and garning comments...seems silly because your not killing yourself everyday like a BB routine requires, you rarely feel sore once you get into it a bit and your body adjusts...and that's why you keep making gains, because your ABLE to go in fresh the next session and get work done.
 

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Good for you man, thats a lot of squats! Dont worry about age, we just cant bombard our body like we used to. I lift 6 months or so get strong then hit a platuea, start slacking, then stop altogether for a month or 2 then repeat.. LOL

Im guilty of lifting heavy and always adding on through out sets. When we hit a wall like that, its probably best to just do light wieght full body routines rather than progressive sets.
 

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I get lazy on squats..all the yrs growing up in the trades and missing internal compone ts..theyre shot. Doc says two new knees by 50 but honestly theyre to the point im ready to get new ones now.

But squats make even your sheeot strong and your legs need blasting since theyre such a large muscle group and r used to being used daily...they respond quick and eat all them reps of squats and deads up...my quads blew up in just a few months time and i was pretty happy to be honest lol. Isnt anybody on here got to worry about over training so most everytbing you read by pro athletes is useless at "our level"

I guess the history of the strong lift dates back to roman times? Some guy wanted to get stronger so each day after one of his calfs was born hed fireman carry it. He figured each day the calf ate and got heavier his body would have to get stronger each day to keep pace....the add weight every week principal of the 5x5 routines or 3x5.

Benching i was addi g 5-10lbs a week but then you hit part of the routine you repeat a week basically. But im now able after about 8 months to rep 20 what used to be my 1rep max....it works and the fact theyre all compound exercises ensures a full body workout.

Like ya said, to stay fit ya dont need to pile on weight but the routine is sound and helps burn calories due to total body taxation....and heavy on legs. Once i learned proper form i have had zero injuries like i used to endure when i was younger (like flafed out elbows when benching) lol

Gunna stick with this strong lift routine thru summer due to minimal time needed but this fall when weather turns cold going to switch up and try a split day bb routine and see how that goes to try and define a bit more..this mass lifting just packs on general size and muscle and i have body parts that need more attention....my chest didnt get good genetics but my arms blow up looking at dumbells lol. So want to lessen some area and try to catch other areas up.
 

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Thats a great program but geared more towards college and professional athlets since they get an off season. My daughter has been active in travel sports (volleyball and softball) since she was 5, and last yr (13) kicked off chaos as she literally was doing one of those two sports 7 days a week.
Mon/wed club volleyball practice
Tues thursday friday bounced between club softball or practicing with the varsity hs softball team at their indoor facility
Sat/sun volleyball tourneys

So it frustrated me as she has no time for physical training and i told my wife this year we have to make a concious descion and prioritize sports since she needs to workout or else she will stay where shes at as the other girls focusing on one sport workout during off season to gain speed and power..brooke will be stagnent.

But ultimately that link u provided is how i would train her, after whatever season focus on brute strength/power to get a base. Then 3 months before change over to sport specific exercises along with explosive routines and endurance.

Its like building a sand castle with your body...you have to just start dumping stuff in a pile as a base to work with (bulking up) before you chisel away at it to fine tune it. Hard to make a sand castle without a pile of sand....kind of a weak comparison but you get where im going lol.
 

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"I like free weights but unless you have the room and a big selection you spend to much time swapping plates around."
The "swapping plates" is an incredible, yet often overlooked, ancillary benefit of using free weights. It's also works those tiny muscles not really addressed in common routine exercises like the bench, curl, press, squat, etc. It builds muscles which control the twisting motion of the body also.

Very important, yet often totally over looked.
 

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I do upper body one day and lower body the next, six days/week as a goal, going from 14 reps down to 9 to 6 to 4 with heavier weights and varying sets and rests, and stay at one level from two to four weeks.
I'm about to go to the 6 rep interval.

Can't do really heavy weights until June because I took antibiotics in Jan which can cause tendon damage up to six months after stopping.
As soon as I read the fine print with the meds I should have asked for a different prescription. :blink:

Some people vary weights within a single session, trying to 'fool the muscles'. I'll have to check that out.
 

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I do arms one day, then miltary's and back the next, maybe legs and cardio then chest.

I never do a body part a second time under 6 days apart. That is a struggle with compound movements. Specially chest that hits tri's and shoulders.
 

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How often do you train each body part per week? In other words, how often do you train chest in a week?
At the end of the day..its what your after, and how your body reacts to being stimulated.
Stronglifts/madcow are strength builders...so its heavy weight low reps...you dont get stronger curling soup cans (light weights)...but most guys dont like going heavy so they cheat themselves...doing more work with waaaaay slower results that will still be lackuster at best.

If you want to do a split routine
Monday chest and tris
Tuesday back and biceps
Wed rest/cardio
Thursday shoulders and forearms
Friday legs
Sat/sun rest

The routine above is when you do alot of sets of various exercises...chest for example on monday
Flat bench 4 sets, 1st set 10rep max, add enough so 2nd set u can only do 8 reps, 3rd set add weight for 6 reps max, last set 4 rep max....done
Incline 30* bench.....same set and rep as flat
Decline bench.....same set and rep as flat
Dumbell flies 2 sets of 10
Dumbell pull overs 2 sets of 8

Then tris
Tricep extensions 4 sets of the 10,8,6,4 rep as flat bench
Dips 3 sets of 10
Bench dip 3 sets of 8

That is a body building based workout and you can see why you only hit 2 similar linked body parts a week...you destroy them one si gle day and give them the rest of the week to recover.....this type of workout leaves you sore for a week because your tearing muscle strainds like mad. But its also why body builders generally arent strong, they lift to rip and rebuild whi h requires lots of reps at lower weights...the strong guys do lots of weight a few times...which forces your neuro skeletal to get stronger
 

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As far as free vs machine...if all you have is a machine its better than nothing but not by much since machines dont allow stabilizers muscle to work and your core never gets touched....but it is safe.

I would recommend a set of dumbells over a machine...dont take up much room and you can do all exercises with them and is light yrs above machines.

Free weights, dont waste your money on a bench and freeweight combo. Buy even a cheap body solid power rack, a plain ole adjustible bench and a free weight set. Rack was best thing i ever bought, doesnt take up much space, and safety bars allow me to try and push that last failure rep that realistically i cant get but damn sure try..all.because the safety bars will stop me from being injured.
 

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The "swapping plates" is an incredible, yet often overlooked, ancillary benefit of using free weights. It's also works those tiny muscles not really addressed in common routine exercises like the bench, curl, press, squat, etc. It builds muscles which control the twisting motion of the body also.

Very important, yet often totally over looked.
Yes, I know, it isn't in dispute. I think anyone that has worked out with free weights knows the control is good for you. We don't all have the room though. We don't all have desk jobs either.
 

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Recovery is supposed to be 24 hrs for small muscles and 48 for large.
Yes but with pressing exercises your using shoulders and tri's are being used then back and biceps go hand in hand. If you dont spread it out your taxing over taxing the muscles.
I think you get away with it more under 35 as you age you need more rest in between. Specially in our line of work
 

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Recovery is supposed to be 24 hrs for small muscles and 48 for large.
Says who?

Muscles, when trained hard, need a significant amount of time to rebuild/recover. Significant meaning approximately one week. I wouldn't train any muscle hard more than once a week.

Over training is the leading cause of poor results. That, coupled with poor diet and your wasting your time.

Proper training + proper rest + proper diet = great results!!

Inmates develops very muscular physiques because they are only permitted to lift at certain times forcing them to rest. Plus, they receive the proper diet.
 

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Exactly.... When I hit forty I starting lifting again. But I was weak as my strength starting coming back (muscle memory never forgets) I inevitably started over training. I popped a chest muscle on my right arm doing warm ups.

I'm back and stronger now than I was at 35
 
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