Single Set Weight Lifting Routine

Bikkstah · Post by **Bikkstah** » August 27th, 2007, 7:25 am

Good to know, thanks Ranger.

Ranger Bill · Post by **Ranger Bill** » August 27th, 2007, 11:18 am

Bikkstah - your "leader" is at best not very well informed. Many soldiers do not meet the height/weight standards set forth in the table becasue of muscle mass. That is why there is a caliper test to measure body fat. With your numbers, you will have no problem meeting the requirement. Your problem is dealing with a leader who probably is not just a poor example in this case, but probably in many other ways as well, to include being vindictive when proven wrong. Good luck with that.

By the way, I believe you are in the Guard, and if so you are only subject to the UCMJ when on orders to active duty, active duty for training, or during annual training.

Bikkstah · Post by **Bikkstah** » August 27th, 2007, 11:26 am

Ranger Bill,

Did not know that about UCMJ, thought we fell under it at all times. My squad leader is my squad leader and I was looking at meeting the weight just to avoid conflict with him.

bulldogg · Post by **bulldogg** » August 31st, 2007, 12:34 am

Is there anything bad about doing the cardio first and then weights?

I spend 45 minutes a day on cardio 5 days a week, followed by 3-4 exercises for strength. Looking at what everyone wrote it seems ya'll do cardio last.

Ranger Bill · Post by **Ranger Bill** » August 31st, 2007, 8:52 am

Intense cardio before lifting can sap a lot of energy, that is why most people do cardio afterwards, unless it is brief and used for warm-up. Personally, I prefer separating the two - ie, cardio in the AM, weights in the PM, or on alternating days. But no one way works best for everyone. Experiment and find out what works best for you and your schedule.

Flesh Thorn · Post by **Flesh Thorn** » August 31st, 2007, 12:20 pm

I schedule my beer drinking after cardio and strength........usually.

bmf175 · Post by **bmf175** » August 31st, 2007, 8:34 pm

bulldogg wrote:Is there anything bad about doing the cardio first and then weights?

I spend 45 minutes a day on cardio 5 days a week, followed by 3-4 exercises for strength. Looking at what everyone wrote it seems ya'll do cardio last.

If you have to do both do the one you want to imrove the most on first. Depending on the amount and type of cardio you do you could be taping into the same energy system in both workouts... meaning whatever you do second is going to suffer.
Weight lifting and sprints deplete your ATP-PC and anaerobic glycolysis energy sources.
Endurance running will initially use the two mentioned systems but mainly will rely on your aerobic system, so working with weights will not be as effected, but it will still be effected to a degree.

bulldogg · Post by **bulldogg** » September 1st, 2007, 7:19 am

Much appreciated Rangers. The cardio I'm doing now is treadmill running, elliptica runner or stairs. Tried the cross-country ski thing but it felt awkward as fuck. I had figured, "train like you fight" and since I'm doing this now for rugby it made sense to beast myself running and then hit the weights just like a match would be... run like hell and then have a scrum.

bmf175 · Post by **bmf175** » September 1st, 2007, 8:23 am

Where do you play Rubgy?

bulldogg · Post by **bulldogg** » September 1st, 2007, 9:52 am

BMF175, I play in Hong Kong, Macau and Guangzhou. Occasional trips to Chengdu but its not so much fun since the USMC detachment there has been forbidden to play full contact.

Here's the site for our club.
http://www.gzrams.com/home.html

bmf175 · Post by **bmf175** » September 1st, 2007, 10:26 am

http://uscrugby.com/

bulldogg · Post by **bulldogg** » September 1st, 2007, 8:05 pm

Right on.

Love the shirt too, "Helmets are for wimps".

Bikkstah · Post by **Bikkstah** » September 3rd, 2007, 1:19 pm

Cardio burns fat for energy unless you're doing anaerobic cardio (sprints), which is catabolic (burns muscle). I find cardio before weights just tires me out.

Ranger Bill · Post by **Ranger Bill** » September 15th, 2007, 10:10 am

Update: A while back, I posted the following in this thread:

Ranger Bill wrote:When I get back from the Rendezvous/Reunion, I am going to continue my present 5-day split but change the routine to single sets with a rep range of 10 to 12 for at least two months to give it a try.

I have been following the above routine for six weeks. So far, I have been able to make progress each workout in either reps or weight for every exercise. Acutally not much difference in progress than when I was doing 3 sets of 10 reps per exercise. What I really like about the lower volume is that I can cmplete each session in 35 to 40 minutes. I doubt I am going to gain huge amounts of strength or muscle mass doing this or any other routine at my age. But my hope is that this will be a good way to maintain my strength and physique as I grow old gracefully.

bulldogg · Post by **bulldogg** » September 17th, 2007, 5:59 pm

Ranger Bill, have you noticed any change in endurance or stamina as a result?