Squats and Standing Calf Raises Without Weights

[jayawhite]

If I understand correctly, when you lift weights, you're supposed to barely be able to complete the last rep in each set. This is where the muscle fibers tear and the repair, enlarging the muscle?

If I do standing calf raises and squats without weights, should I strive to get to this point--barely being able to complete the last rep of each set? If I should, because I'm not using weights, I would think it would take quite a long time to get to the point where I could barely do another rep?

Am I making sense?

Also, and I just thought of this, can you lift weights just to be strong and to avoid losing muscle mass while trying to lose body fat, without necessarily making the muscles bigger? In other words, I'm not trying to get ripped or cut; I just don't want to lose muscle mass while I'm on a calorie-deficit and trying to lose body fat. But, I also like knowing I have a little strength to hit the tennis ball or volleyball harder! So, do I need to be feeling that burn when weight-lifting?

Thanks.

 

[stroutman81]

If I understand correctly, when you lift weights, you're supposed to barely be able to complete the last rep in each set. This is where the muscle fibers tear and the repair, enlarging the muscle?

That is entirely dependent on goal.

There isn't a right and/or wrong way to train when you don't give context to your training modalities.

What I mean by that is, training must match your goal.

If I do standing calf raises and squats without weights, should I strive to get to this point--barely being able to complete the last rep of each set? If I should, because I'm not using weights, I would think it would take quite a long time to get to the point where I could barely do another rep?

Am I making sense?

That will work if your goal is muscular endurance, which I doubt is the case.

Also, and I just thought of this, can you lift weights just to be strong and to avoid losing muscle mass while trying to lose body fat, without necessarily making the muscles bigger?

Certainly, and this actually tends to be the case more often then not the more advanced you become.

When you have a deconditioned person and/or a fat person, chances are much higher that they'll be able to add muscle and lose fat simultaneously while dieting.

The more 'healthy' or 'advanced' you become, the less likely this is to be the case. In these cases, you're more likely going to maintain muscle while you lose fat during a diet, assuming you're doing the right things.

And there are multiple factors that are catalysts to increasing strength. With that in mind, you don't *have* to increase muscle mass in order to get stronger.

In other words, I'm not trying to get ripped or cut; I just don't want to lose muscle mass while I'm on a calorie-deficit and trying to lose body fat.

So what exactly is your goal?

But, I also like knowing I have a little strength to hit the tennis ball or volleyball harder! So, do I need to be feeling that burn when weight-lifting?

"Feeling the burn" is not a sufficient indicator of a workout's efficacy.

 

[jayawhite]

So what exactly is your goal?

My goals for weight training are: 1) to help get rid of body fat because muscle burns more calories than fat; 2) avoid losing muscle mass while in a 20% daily calorie deficit; and 3) to have some strength for playing sports.

If you can make some suggestions and recommendations for a weight training program to help achieve those goals, I'd much appreciate it.

Thanks.

 

[stroutman81]

My goals for weight training are: 1) to help get rid of body fat because muscle burns more calories than fat;

Adding muscle while dieting isn't likely. Especially not enough to make an appreciable difference in your metabolic rate. Though you're right, muscle is metabolically expensive relatively speaking, it's often overstated how many additional calories each pound of muscle will burn.

2) avoid losing muscle mass while in a 20% daily calorie deficit; and

What are your current stats?

If you're carrying a good bit of fat, losing muscle, at least a good bit of it, isn't likely.

That said, I'm a fan of heavy weight training (which you can't really do with just your body weight) and adequate protein intake to assure the preservation of as much muscle as possible while dieting.

If you can make some suggestions and recommendations for a weight training program to help achieve those goals, I'd much appreciate it.

You're working out from home?

 

[jayawhite]

Adding muscle while dieting isn't likely. Especially not enough to make an appreciable difference in your metabolic rate.

I guess it's not a big deal then if I don't add a lot of muscle, but I don't want to lose what I have and I want what I have to be strong.

What are your current stats?

45 yrs old, 6', ~190 lbs, % BF I'm guessing is around 24-26% (but haven't measured). The only I place I really see fat on me is around my middle.

You're working out from home?

Yes--I have a weight bench, a barbell, two dumbbells and about 110 lbs in weights.

 

[stroutman81]

I guess it's not a big deal then if I don't add a lot of muscle, but I don't want to lose what I have and I want what I have to be strong.

Well as I said above, heavy weights and adequate protein.

Heavy weights will send the best signaling for preserving muscle. By heavy, I'm not saying you should be training to failure. But you should be up over 85% of your 1rm, ideally in the 4-6 rep range IMO. You should also be focusing on compound movements which provide the best economy in terms of time and stress placed on the body.

By adequate protein, I'd suggest at least 1 gram per pound of LBM. Extra aminos floating around the bloodstream are a good thing. The body will preferentially pull from the pool instead of the stores (muscle).

The leaner I get and the stricter a diet becomes, the higher I go with my protein... up to 1.5 grams per lb of LBM. I went as high as 2 grams per lb of LBM when I did something like the PSMF.

45 yrs old, 6', ~190 lbs, % BF I'm guessing is around 24-26% (but haven't measured). The only I place I really see fat on me is around my middle.

You're not overly fat at all, so muscle loss is a possibility while dieting, so I suggest putting together a smart plan of attack.

Yes--I have a weight bench, a barbell, two dumbbells and about 110 lbs in weights.

Have you been working out prior to this? If so, these weights may be too light for you? If not, it might be perfect.

Are your DBs adjustable?

 

[jayawhite]

By heavy, I'm not saying you should be training to failure. But you should be up over 85% of your 1rm, ideally in the 4-6 rep range IMO. You should also be focusing on compound movements which provide the best economy in terms of time and stress placed on the body.

What is "1rm?"

By adequate protein, I'd suggest at least 1 gram per pound of LBM. Extra aminos floating around the bloodstream are a good thing. The body will preferentially pull from the pool instead of the stores (muscle).

This makes sense. At 25% BF (at 187 lbs), my LBM is 140.24. That would be 140 grams of protein per pound of LBM, or 560 calories from protein. My current daily macro targets are 35% protein, 45% carbs, and 20% fat. While I don't always achieve the 35% protein, I usually get at least 28-32. So that should be good, right? Does it matter what kind of protein it is? I get most of mine through lean animal meat (salmon, tuna, turkey) and non-fat dairy, but I also usually have two whey protein shakes each day.

Have you been working out prior to this? If so, these weights may be too light for you? If not, it might be perfect. Are your DBs adjustable?

I haven't worked out with weights seriously prior to beginning again at the end of February. I'm pretty sure all the weight I've been using the last seven weeks has been too light. The dumbbells are adjustable. I have six, 10 lb weights; six, 5 lb; and four 2.5 lb.

I have a book from the library--"Strength Training Anatomy" by Frederic Delavier. It shows a lot of exercises grouped by body area (arms, shoulders, legs, etc.). For each, it shows the muscles worked and describes how to do the movement. I don't want to spend more than about 45 minutes, three times a week, if possible, on weight training.

I appreciate all the information and guidance you're provided so far. If you have the time and inclination to suggest some specific exercises and/or additional advice and suggestions, I'd appreciate it.

Thanks.

 

[stroutman81]

What is "1rm?"

1 rep max.

Don't worry about it though. Just realize that you're ideally using a weight that keeps you in the 4-6 rep range for the core part of your routine. It shouldn't be so light that you feel like you can crank out double that amount of reps, yet, it shouldn't be so heavy that you fail in the 4-6 rep range.

This makes sense. At 25% BF (at 187 lbs), my LBM is 140.24. That would be 140 grams of protein per pound of LBM, or 560 calories from protein. My current daily macro targets are 35% protein, 45% carbs, and 20% fat.

I'm not a fan of percentages...

I much prefer using absolute numbers in grams.

I usually shoot for 1 gram/lb of lbm in protein

I shoot for .25-.5 grams of fats per pound of total body weight

I fill in the rest with carbs and sometimes more fat... but this will vary from person to person.

While I don't always achieve the 35% protein, I usually get at least 28-32. So that should be good, right?

Should be, yup.

Does it matter what kind of protein it is? I get most of mine through lean animal meat (salmon, tuna, turkey) and non-fat dairy, but I also usually have two whey protein shakes each day.

That's perfectly fine.

I haven't worked out with weights seriously prior to beginning again at the end of February. I'm pretty sure all the weight I've been using the last seven weeks has been too light. The dumbbells are adjustable. I have six, 10 lb weights; six, 5 lb; and four 2.5 lb.

Light is good when you're first getting back into things. It allows more reps which promotes more practice and better learning of the movements before jumping into heavier poundages. That said, you should be progressively adding weight to the bar every chance you get at this point.

You have to give your body a reason to hold on to the muscle while you diet.

Just going through the motions isn't going to help.

I have a book from the library--"Strength Training Anatomy" by Frederic Delavier. It shows a lot of exercises grouped by body area (arms, shoulders, legs, etc.). For each, it shows the muscles worked and describes how to do the movement. I don't want to spend more than about 45 minutes, three times a week, if possible, on weight training.

I own a couple of editions of that book... it's a goodie.

And you don't have to lift any more than that to acheive the effect you're looking for; that being muscle maintenance. It doesn't take a lot to send the right signaling for muscle preservation. But it does take a high intensity (load).

I appreciate all the information and guidance you're provided so far. If you have the time and inclination to suggest some specific exercises and/or additional advice and suggestions, I'd appreciate it.

No problem.

What exercises have you been doing? This will give us a starting point of what you're comfortable with in terms of exercise selection.

To add, any new exercises I throw at you, I suggest you start light and higher reps as noted above until you are completely comfortable with form.

 

[jayawhite]

What exercises have you been doing? This will give us a starting point of what you're comfortable with in terms of exercise selection.

Here's what I've been doing since the end of February, in the order each is done, with weights in parentheses):

1. bench press (75)
2. lunges--with dumbbells (40 total)
3. lateral raises (15)
4. standing calf raises (feet parallel, toes in, toes out--20 each)
5. one-arm dumbbell row (40)
6. lying leg curl--face down (70)
7. triceps extension with barbell (25)
8. sitting leg lift (80)
9. biceps curl--concentration (25)
10. squats

These weights were what I used this morning, which was an increase from Wednesday. I still need more weight for most of these because I was still able to do around 10-12 reps.

I chose these a long time ago because it seemed to give a good division between legs and arms. But, I'm open to suggestions. I wouldn't mind having some more upper-body strength (I can only do about three chin-ups and not very many push-ups!) If you can suggest exercises from that Strength Training Anatomy book, I'll be able to see exactly how to do that movements.

I'm also unsure about proper pre- and post-workout nutrition. Currently, I've been lifting in the morning, about two hours after breakfast (which consists of oatmeal, eggs, and orange juice) and drinking a whey protein shake with a banana added after lifting. Is this okay?

Thanks again!