howdy1
Junior Member
Posts: 98
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Post by howdy1 on Apr 16, 2006 13:36:07 GMT -5
I have found that even though I am thrity one I am over weight, I have now droped from 230 to 185, but my squats have droped, question is how do you add muscle enstead of fat, should i still do the low reps and heavy, for in my opion I shold get stronger just like I did when I was chubby. For my goal si to get to about 170 since I am 5'4, that would be a good comp weight. Also do the hit thereo help get stronger
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Post by dopar66 on Apr 19, 2006 14:57:49 GMT -5
First off, congratulations on losing the weight! Second of all, did your squat drop enough to hurt your strength to weight ratio? Divide your best squat by your bodyweight at that time. Then divide your current squat by your current bodyweight. Which is higher? If it's the second one, you actually got stronger pound-for-pound. Adding muscle instead of fat just goes back to pretty much what you said. Heavy weights, lower reps. If you want to weigh 170, make sure you're taking in around 170 grams of protein per day (the actual number will be the subject of debate). Keep up some regular cardio, lots of green veggies, not too many mountain dews (of which I am guilty), you know the drill.
By hit are you talking about the one set to failure thing? That's great for endurance, but hasn't been "proven" to be the better method of adding strength. A good old tried-and-true progressive overload/periodization "usually" works "best" for "most" folks. Can't say it is THE best, but overall it shows consistent results.
God Bless. Doug P.
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howdy1
Junior Member
Posts: 98
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Post by howdy1 on Apr 20, 2006 7:35:45 GMT -5
I really do not know what I am worried about, in reality when I weighted 165, I lifted to get stronger and did not care of my weight. I just improved my total, and that was fine. I did your math and you are right I was stronger when I was 165 then when I was over 200. So if get near the same total with this new body wieght as I did with the heavier weight I was be doing good. But all in all it is self improvement not an over all effert.
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