Nia Shanks
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desertambrosia
Cathlete
Great article, thanks Justine.
Good article Justine..Thanks!!
OK, mishmosh post here:
I bought the GGS training guide. After looking into it (and receiving a flash deal that added their 'Level 4' Advanced program -- which I haven't looked and and doubt I'm up to yet, but it's nice to have), I decided to spring. It seems to have a huge wealth of info, which is just what I'm looking for. Haven't had time to look through the (copious) materials yet, but will keep you posted.
Also, Karen, when you used to compete, what did you do for your 'cutting' phase? I realize that diet is a big part, but did you also increase cardio? I've been missing cardio so adding a bit more back in. I don't buy the cardio = death mentality. Meh. I guess I'd like to look a wee bit more defined in tanks, though I'm quite happy with my body. Just tinkering. But wondering how you went about it for competitions. (I don't plan to compete, or to get that lean.)
I bought the GGS training guide. After looking into it (and receiving a flash deal that added their 'Level 4' Advanced program -- which I haven't looked and and doubt I'm up to yet, but it's nice to have), I decided to spring. It seems to have a huge wealth of info, which is just what I'm looking for. Haven't had time to look through the (copious) materials yet, but will keep you posted.
Also, Karen, when you used to compete, what did you do for your 'cutting' phase? I realize that diet is a big part, but did you also increase cardio? I've been missing cardio so adding a bit more back in. I don't buy the cardio = death mentality. Meh. I guess I'd like to look a wee bit more defined in tanks, though I'm quite happy with my body. Just tinkering. But wondering how you went about it for competitions. (I don't plan to compete, or to get that lean.)
desertambrosia
Cathlete
My cutting phase was definitely diet, lower weight, with more reps, and cardio. At the time I was also an aerobics instructor (that's what they called it then) at my gym. Unless I was working, I was leading an aerobics class every day. I'm with you, cardio is not poison. The thinking at the time was get as huge as possible, with heavy weights. When you are prepping for a competition, lower weights, more reps. You will lose some of the muscle you gained. So, during the building phase you want to put on a lot of mass. Then cut it to the bone. That's basically it.
Keep us posted with GGS. If you give it a big thumbs up, I may have to spring.
Justinef
Cathlete
Yep, I'm interested in GGS as well....so let us know!
I'm another one you doesn't believe cardio is the devil. (All this talk of cardio=stress...well so does weightlifting!) Saying that, I've never been great at long-duration anything! Attention span of a gnat, me
I wish I had the determination to get really cut. I guess I'm too old, and I like my food (and wine ) just a little too much.
Deload week for me now - I can't believe how fast the first phase has gone (and I added 10kg to my sumo deadlift - I've got to tell you lot, as no-one else would be interested).
Did you see the GGS article about being a fitness bully? I'm always having to bite my tongue when friends tell me what they do for exercise!
I'm another one you doesn't believe cardio is the devil. (All this talk of cardio=stress...well so does weightlifting!) Saying that, I've never been great at long-duration anything! Attention span of a gnat, me
I wish I had the determination to get really cut. I guess I'm too old, and I like my food (and wine
) just a little too much.Deload week for me now - I can't believe how fast the first phase has gone (and I added 10kg to my sumo deadlift - I've got to tell you lot, as no-one else would be interested).
Did you see the GGS article about being a fitness bully? I'm always having to bite my tongue when friends tell me what they do for exercise!
TurquoiseEyes
Cathlete
This is a really good article on bench pressing, Justine. It gets to the point about form, and what might be limiting us from making the most out of this great basic exercise.
I don't think I read this tip in the article. One thing that helped me was learning to keep more of a 45-degree angle in my forearms instead of 90 degrees. When I altered that form of mine - something I also did too much of as a beginner during push-ups, and had to change as I progressed in time - I really felt the pecs more in the movement. It also took some strain off of my shoulder joint and rotator cuff to use the angle closer to 45 degrees.
lisa_la_machina
Cathlete
For me, lack of cardio is THE deadly poison! I feel better, look better, and am much nicer to my DH
when I have the cardio outlet. It's all about balance and tweaking your rotation to your goals, doing more cardio at some times and less cardio at other times. Nia isn't anti-cardio, is she? Correct me if I'm wrong. Yes, Roz, please enable everyone to go out and buy the GGS manual now too, OK?
We want details! Lisa
Karen, thanks for your reply about cutting. I think I'm just going to tweak my diet a little, aim for ~2k calories a day, and bump up my cardio a bit (but not a ton). I enjoy cardio, anyways. Nothing drastic, I'm happy with how I look. But it's tank top season, ya know.
Lisa, no, Nia isn't anti-cardio. I think she's anti the whole treadmill-and-carrot-sticks mentality, but everything I hear from her is basically, do what you enjoy and what fits your lifestyle. Of course, she puts a premium on including some strength training (even if only bodyweight) and solid, sane, simple nutrition.
Justine, high fives on adding 10 kg to your sumo DL -- yeah yeah! That's awesome!
And sometimes I have the thought that I'd like to get really cut but then I realize -- I don't care that much. I want to look strong and lean, sure, but that's good enough for me. (But everyone is entitled to their own aesthetic goals!)
dmerz, I haven't tried it -- but maybe try her free BBA mini-program that she offers for free if you want a taste?
Lisa, no, Nia isn't anti-cardio. I think she's anti the whole treadmill-and-carrot-sticks mentality, but everything I hear from her is basically, do what you enjoy and what fits your lifestyle. Of course, she puts a premium on including some strength training (even if only bodyweight) and solid, sane, simple nutrition.
Justine, high fives on adding 10 kg to your sumo DL -- yeah yeah!
That's awesome!And sometimes I have the thought that I'd like to get really cut but then I realize -- I don't care that much.
I want to look strong and lean, sure, but that's good enough for me. (But everyone is entitled to their own aesthetic goals!)dmerz, I haven't tried it -- but maybe try her free BBA mini-program that she offers for free if you want a taste?
Justinef
Cathlete
Just wondering how you're all getting on?
I've just finished my deload week, and I'm about to embark on Phase 2 - Total Body workouts. I've never done only total body before(at least not for a month), so I'm eager to see what effects it'll have on my body.
Any news on GGS?????
I've just finished my deload week, and I'm about to embark on Phase 2 - Total Body workouts. I've never done only total body before(at least not for a month), so I'm eager to see what effects it'll have on my body.
Any news on GGS?????
desertambrosia
Cathlete
Just finishing my deload week. Starting phase 4. I've been trying to do metabolic, and yoga this week. See if I can shake things up. Thanks for the yoga website, Justine. I'm liking what I see.
Sound like we're all in sync -- I'm on my first week of Phase 2 -- loving it. Today was squats, and I did 160# for 3x3 -- a far cry from Karen's 235# x 5, but it was the most I've ever squatted.
Quite enjoying the GGS materials. There's a lot more info than in Nia's program, but it's more expensive, too. Higher volume of work per session, cardio suggestions, so a bit more of a complete program. Three total body workouts a week, though Molly says you can do 2-4 day/week, depending on schedule and preferences.
There are 4 levels from beginner to intermediate/advanced. Levels have similar layouts, but the movements get more challenging. I'll do level 4. I was initially worried as there are no super low rep sets, so I emailed Molly and she gave suggestions to lower reps of a couple sets of the main lifts and progress weight and/or reps. Happy to share if you get the program. I will make some other subs (bench press for pushups w/ walkout, BB DLs for trap bar DLs, back squats for front squats).
I purchased the nutrition manual which is a 45-page booklet by Dr. Cassandra Forsythe -- lots of good, solid info. I've been wanting to check my nutrition since weaning DD (while BFing, I got away with the ten bazillion calorie diet ). Feeling good, liking what I see.
I'll finish my Nia program late July, maybe do a month/one phase of the new BBA bodyweight program with some cardio and metabolic, then start GGS around the start of Sept. It's a 16-week program. I can see building some good muscle with it. Reps largely 8-12, but I'll do a couple low rep sets each w/o to keep training for strength.
Oh! If you purchase GGS, be sure you get level 4. You may need to ask Molly -- it's not part of the main program.
xo
Roz
Oh, and Jen Sinkler's programs, Lift Weights Faster 2 and Get Stronger Faster 2, will be on sale July 16-18. I may bite!
Quite enjoying the GGS materials. There's a lot more info than in Nia's program, but it's more expensive, too. Higher volume of work per session, cardio suggestions, so a bit more of a complete program. Three total body workouts a week, though Molly says you can do 2-4 day/week, depending on schedule and preferences.
There are 4 levels from beginner to intermediate/advanced. Levels have similar layouts, but the movements get more challenging. I'll do level 4. I was initially worried as there are no super low rep sets, so I emailed Molly and she gave suggestions to lower reps of a couple sets of the main lifts and progress weight and/or reps. Happy to share if you get the program. I will make some other subs (bench press for pushups w/ walkout, BB DLs for trap bar DLs, back squats for front squats).
I purchased the nutrition manual which is a 45-page booklet by Dr. Cassandra Forsythe -- lots of good, solid info. I've been wanting to check my nutrition since weaning DD (while BFing, I got away with the ten bazillion calorie diet
). Feeling good, liking what I see. I'll finish my Nia program late July, maybe do a month/one phase of the new BBA bodyweight program with some cardio and metabolic, then start GGS around the start of Sept. It's a 16-week program. I can see building some good muscle with it. Reps largely 8-12, but I'll do a couple low rep sets each w/o to keep training for strength.
Oh! If you purchase GGS, be sure you get level 4. You may need to ask Molly -- it's not part of the main program.
xo
Roz
Oh, and Jen Sinkler's programs, Lift Weights Faster 2 and Get Stronger Faster 2, will be on sale July 16-18. I may bite!
desertambrosia
Cathlete
Thanks for all the info, Roz. GGS looks like something that would be of interest to me. Sounds like there is quite a bit of information. I may have to check it out. Thanks for the heads up on Jen Sinkler. Well done, on your PR with squats! Happy lifting everyone.
Justinef
Cathlete
I'm very tempted by the Jen Sinkler....it sounds quite like the metabolic weight workouts I've been doing. I'm more tempted by that than GGS, I think. Although I know that I'll end up with both
I don't really need a nutrition manual...what I need is to implement what I already know!!! Foam rolling info sounds good though. And the warm-up ideas....
Great squats, Roz. I'm looking forward to next month when I get to do 3x3. I've never done such low reps. I won't finish my current rotation until October, but then I, too was planning on the bodyweight BBA. That's me sorted for the year!
I don't really need a nutrition manual...what I need is to implement what I already know!!! Foam rolling info sounds good though. And the warm-up ideas....
Great squats, Roz. I'm looking forward to next month when I get to do 3x3. I've never done such low reps. I won't finish my current rotation until October, but then I, too was planning on the bodyweight BBA. That's me sorted for the year!
desertambrosia
Cathlete
I'm very tempted by the Jen Sinkler....it sounds quite like the metabolic weight workouts I've been doing. I'm more tempted by that than GGS, I think. Although I know that I'll end up with both
I don't really need a nutrition manual...what I need is to implement what I already know!!! Foam rolling info sounds good though. And the warm-up ideas....
Great squats, Roz. I'm looking forward to next month when I get to do 3x3. I've never done such low reps. I won't finish my current rotation until October, but then I, too was planning on the bodyweight BBA. That's me sorted for the year!
I have Jen's first "Lift Weights Faster". I have been using it quite a bit this week. I say "go for it, Justine," I love the metabolic workouts. I like it so much, I may get the second series as well.
Justinef
Cathlete
I'll be bombarding you with questions now! I always get my leanest with metabolic stuff, and have been trying to add it back into my routines (the Jade Teta stuff) - I'm starting to develop a bit of a belly pouch
Do you just do the LWF stuff on non-Nia days? Does it hinder your lifting at all? I noticed the literature said 10 mins to half an hour - is that including a warm-up? Do you find it's enough? Does Jen give advice on how heavy to go (always a quandary for me when it's metabolic stuff)? I can't find the original LWF - only version 2. I may wait until the sale (£/$ not in my favour at the moment). Do you do some of Nia's finishers as well? I'm sort of thinking 3x total body + finisher per week, then 2x metabolic and 1x HiiT. Would that be do-able? Any better ideas????
My main concern is getting stronger, and whilst I'm on the BBA, I'll focus on that - BUT if I can improve on other areas at the same time, fab
Do you just do the LWF stuff on non-Nia days? Does it hinder your lifting at all? I noticed the literature said 10 mins to half an hour - is that including a warm-up? Do you find it's enough? Does Jen give advice on how heavy to go (always a quandary for me when it's metabolic stuff)? I can't find the original LWF - only version 2. I may wait until the sale (£/$ not in my favour at the moment). Do you do some of Nia's finishers as well? I'm sort of thinking 3x total body + finisher per week, then 2x metabolic and 1x HiiT. Would that be do-able? Any better ideas????
My main concern is getting stronger, and whilst I'm on the BBA, I'll focus on that - BUT if I can improve on other areas at the same time, fab