Quote (cseitz71690 @ Nov 3 2009 08:52am)

I have that, haven't read it too much though.
either that or some book like that. lol

Quote (SKCRaynor @ Nov 4 2009 02:53am)

Hey there.

1. Treadmill and Spin bike are fine, but yes I would add actual flat surface running (preferably for suicides/shuttle run sprints)
2. For weights, you will need to focus on endurance of the legs - that means hitting squats, lunges, and calf raises....light/medium weight, very high failure reps and force fast-twitch muscle growth by exploding to the top of each rep, and letting it down slowly....so for a squat you would explode up and go down slow, for lunges the same way, and for calf raises the same way as well. If you do not have access to a gym, use your own bodyweight to perform these exercises. Try to do this routine every other day for roughly 5 sets per exercise.
3. orange triad is a good multi because it also has joint support, minerals, and herbs. I would recommend NOW! Adam or Orange Triad as your multi. Also try a good thermogenic like GAT - Jet Fuel. Also, BCAA's are a necessity before/during/after any exercises and between meals to prevent muscle loss and increase metabolism.

Quote (kbk @ Nov 4 2009 02:19pm)

I have BCAA's and have been using them.
Thank you for the advice, I am looking into training with my friends team during the winter so I'll have space to get in some running.
So for my workouts focus completely on legs? I am joining a gym this week.

Quote (SKCRaynor @ Nov 4 2009 02:16pm)

well no - I mean if you are training for the sole purpose of running...then you can do that...I never advise anyone to have an unbalanced routine unless they are training for something very specific

if you want the complete package...it should be like this

mon - chest/back + cardio
tues - legs/abs
weds - shoulders +cardio
thursi - arms/abs +cardio
fri - legs
sat - cardio
sun - off

Quote (kbk @ Nov 4 2009 04:46pm)

Hmm.. Very nice, If I do in fact join a gym I'll look into this.
No cardio on leg days at all?

Quote (WDZepplin @ Nov 4 2009 07:38pm)

Well you could but it would be hard after an intense leg workout.
You could do cardio 5-6 days a week if you wanted.
It's really up to you.

Quote (kbk @ Nov 4 2009 09:25pm)

So just not as much/intense is probably what I'll be looking at.
How long ya think should I be doing cardio for each day?
I do 42 minutes on the treadmill.
If I use the bike usually 50 minutes, but its less intense, but high resistance.

Quote (SKCRaynor @ Oct 29 2009 02:04pm)

Hello -

first of all, residual soreness is normal - don't worry about it.

Quote (Xfernet @ Nov 5 2009 02:52am)

Hi, I still have soreness in my right arm like right where my biceps are, from doing pull-ups. (real pullups, dead hang)  It's been there for like two weeks.  Is that the muscle rebuilding itself or what?  I didn't injure myself doing too many pull ups on the pull up bar I have in my room, did I?  I mean, I can only do like 5 pull ups...I'm not fat or anything (6'0, 175lbs) but I'm not lean/cut. 

Just wondering if I should let it heal or what do you think I should do about the soreness?

Quote (SKCRaynor @ 5 Nov 2009 03:20)

in the time that you have had the soreness have you continued to use the muscles and done more pull-ups?

You can most certainly injure yourself, but I need more details.