onehandbh
G.O.A.T.
Late afternoon a couple hours after lunch.When do you guys prefer to lift (in the mornings or evenings)?
But, in reality, I'm a bit more flexible. Whenever I can squeeze it into my schedule.
Late afternoon a couple hours after lunch.When do you guys prefer to lift (in the mornings or evenings)?
Are you being serious? 4 hours gym and 3 hours sports time every day? Only 6 hours of sleep? Be careful your body needs time to recuperate.
A person can either train long or train hard.And works an 8 hour a day job? I call ******** on that. Nobody can sustain that everyday.
A person can either train long or train hard.
Claiming to do both = bullsh!t alert unless the person is blasting a bunch of gear.
1 hr a day of quality resistance training (full body) twice week and a bit of cardio on other days should be more than enough for the average Joe.
Squats and chin ups probably hit most of the muscles in the body; best bang for buck right there.
Good to see you are making progress. Keep in mind that the lower you go, the more important the diet becomes. Low body fat is more about what you put on your plate than it is about what you do in the gym, especially when you are trying to push below 12 %. Start putting more emphasis on the diet aspect....remember that is 80% of the puzzle, so it is not something you want to overlook in any way.
I am not @Hitman , but I am confused by your post. You are feeding balls using a 1HBH? or you are hitting a 1HBH groundstroke with one of your students?Hello Hitman.
While visiting Asia I caught up with a friend who used to be a regular in this forum, he recommended you and this thread for advice on physio and recovery.
It appears I might have a minor case of shoulder impingement. The symptoms are I cannot “lift” on the backhand side like normal and serve power is compromised I would guess by about 30-40%. I likely have developed shoulder impingement due to using 1HBH improperly when coaching [i am usually a 2H but use 1H because of feeding].
Well, because I always have 1-3 balls in my hand during drills + feeding over the years I’ve ended up using a lot of 1H [usually continental grip].I am not @Hitman , but I am confused by your post. You are feeding balls using a 1HBH? or you are hitting a 1HBH groundstroke with one of your students?
And you are hitting it improperly? or just that one time that caused the injury?
Have a good one! In the meanwhile I am pursuing a different strategy, left handed tennis! It’s got ups and downs but if I stick with it for a few months I should to be able to continue classes with the kids. With a rebound wall I’m getting better left handed quite well!I will be back to answer questions at the conclusion of Wimbledon. Thanks for your patience.
Cardio training, and by that I refer to isotonic movements, such as running, cycling and jumping rope assist in creating a caloric deficit so that your body taps into its adipose tissue to mobilise triglyceride fatty acids to be burned for fuel. The key words here are - assist and caloric deficit. To get that lean look, you need to change your overall body composition, that is increasing lean muscle mass and losing fat, and cardio by the definition I gave above helps an individual get there by forcing the body to burn additional stored calories from bouts of exercises.
However, you can achieve that same look, by just lifting weights, maintaining muscle mass, and focusing on the main thing....your nutrition. You cannot ever out train a bad diet, so the first thing you need to do whenever going on a quest for re-composition of your body, or exercise in general is to get your kitchen in order. Eat the correct foods that promote muscle growth and help burn fat, and that provide you with caloric deficit over a period of time. I will say this, it is not wise to be in caloric deficit every day, you body needs refeeds to ensure your leptin levels are with there should be, leptin helps control your metabolism. You can lift weights, and use your diet and muscle to help shed the fat if you so wish.
I have done this many times, I admit it takes a bit longer than if I put in sprinting or jumping rope, but there have been times I wanted to attain a much fuller muscular look, but look dialled in also, I would eat super clean for 16 to 20 weeks, using things such as carb cycling, fasting, re feeds etc but lift heavy and hard five to six times a week without any cardio and still get that look. I can speed it up to 10 weeks if I put in the cardio, because as I said before, cardio assists, but it is not the be all end all. There are many ways to do, but the key is the same, to get a caloric deficit.
Djokovic uses a variety of techniques, cross training his tennis with strength and conditioning training to help build his stamina and endurance and of course his diet is spot in that photo.
congratulations! keep up the good work.One more update before I go on another vacation.
Bodyfat now down to 11.8% and gained a little more weight back at the same time.
The only change in the last two months or so is that I started to eat a little more and also started playing some singles (tennis) a little bit instead of just doubles.
Date
bodyweight
bodyfat%
Nov 7, 2018: (Start date of using Hitman workout)
74.4 kg
17.3% bf
Dec 11, 2018:
74.4 kg
15.7% bf
Jan 25, 2019:
74.6 kg
15.3% bf
Apr 26, 2019:
73.5 kg
14.5% bf
June 25, 2019:
71.8 kg
13.8% bf
July 25, 2019
73.3 kg
11.8% bf
When do you guys prefer to lift (in the mornings or evenings)?
Been traveling quite a bit the last couple months so it has been harder to eat a consistent diet. Also got a little less sleep.
As a result, strength-wise, I seem to have stalled in some of the exercises or progress has slowed.
Over the last several months, the only other exercise besides the workouts you gave me has been some tennis (doubles) and occasionally yoga.
I don't really get much of a workout from doubles, so I might start playing some pickup basketball and/or ultimate frisbee since it gets me running more in an explosive way. Have only played basketball 2-3 times in the last 10+ years and was curious what my standing vertical currently is. It is now only 23 inches.
Is it reasonable to add some sort of vertical jump program on top of the full body workout you gave me (where I go to the gym every 3 to 4 days)?
Or should they be done during different periods/times?
Update:
Nov 7, 2018: (Start date of using Hitman workout)
74.4 kg
17.3% bf
Dec 11, 2018:
74.4 kg
15.7% bf
Jan 25, 2019:
74.6 kg
15.3% bf
Apr 26, 2019:
73.5 kg
14.5% bf
One more update before I go on another vacation.
Bodyfat now down to 11.8% and gained a little more weight back at the same time.
The only change in the last two months or so is that I started to eat a little more and also started playing some singles (tennis) a little bit instead of just doubles.
Date
bodyweight
bodyfat%
Nov 7, 2018: (Start date of using Hitman workout)
74.4 kg
17.3% bf
Dec 11, 2018:
74.4 kg
15.7% bf
Jan 25, 2019:
74.6 kg
15.3% bf
Apr 26, 2019:
73.5 kg
14.5% bf
June 25, 2019:
71.8 kg
13.8% bf
July 25, 2019
73.3 kg
11.8% bf
Help me out here... In the Ang Lee Hulk movie starring Eric Bana, in which track-and-field event scene do you think The Hulk had the best form? I can’t decide. I am hoping you are the right person to help.
A. Shotput
B. Discus
C. Hammer throw
D. Triple-Jump
E. Sprint
F. Other?
How often do you guys eat "junk food"?
Hitman, do you know anything about BioTe?Good nutrition, good health, not on any medications, no high blood pressure, no high cholesterol, no sign of arthritis but starting to push the max on normal BMI. I'm only 6 pounds from being overweight and I'm working on never hitting that mark. It gets tough over 50, the metabolism is garbage. I'll give what you've said a try - and the triceps are the worst! especially for women my age.
Hey @Hitman, how sore do you think I could be after an hour to an hour and a half of lifting? I'm hitting the gym 6 days a week, abs 4 of those days, and a 30 minute jog every morning. Here's my schedule:
Monday- Back and Biceps
Tuesday- Legs/Shoulder
Wednesday- Off
Thursday- Chest/back
Friday- Arms
Saturday- Legs/Shoulder
Sunday- Chest/Triceps
I ask because I'm definitely not getting as sore as I was just a couple months ago when I started lifting, but my progress with newbie gains is still pretty good. Also, how much longer do you think the newbie gains will last? I've been really committed and I'm already pretty much addicted, but I'm trying to retain as much muscle mass while I cut (endomorph, probably around 14-16% bf right now) and then start bulking around December. I hope to bench 3x10 135lbs by then, right now I'm at 3x10 with 115. A lot of things, but some general advice would be appreciated.
I will be back to answer all outstanding questions very soon.
deleted member
Anyone know wha happened?What?! He’s gone/left?
Okay, it's been almost a year now.
Final update before I switch to a different workout.
Starting stats on Nov 7, 2018:
total weight: 74.4 kg
bodyfat%: 17.3 (12.87 kg)
lean body mass: 61.53
Ending stats on Oct 20, 2019:
total weight: 71.2 kg
bodyfat%: 12.0% (8.54 kg)
lean body mass: 62.66 kg
So overall in the last year, I lost 7.0 lbs of total bodyweight, but...
I gained about 2.5 lbs of muscle and lost 9.5 lbs of fat.
Too bad @Hitman deleted his account. Wanted to thank him.
Okay, it's been almost a year now.
Final update before I switch to a different workout.
Starting stats on Nov 7, 2018:
total weight: 74.4 kg
bodyfat%: 17.3 (12.87 kg)
lean body mass: 61.53
Ending stats on Oct 20, 2019:
total weight: 71.2 kg
bodyfat%: 12.0% (8.54 kg)
lean body mass: 62.66 kg
So overall in the last year, I lost 7.0 lbs of total bodyweight, but...
I gained about 2.5 lbs of muscle and lost 9.5 lbs of fat.
Just looked back and I was wrong. I was working out once every 5-7 days but it was a full body workout that took a long time.You say you actually work out less now? What Hitman advice were you following?
I hope he returns in 2020, I sure have missed his input and his decency. A truly great poster!Too bad @Hitman deleted his account. Wanted to thank him.
I'm back, and this thread is back in business.
Right shoulder pain started 4 months ago. First started as a pain at night. Continued to play tennis for a month as it did not really affect my shots.
But then the pain got worse at night and then particularly painful on the serve. Haven't played and served in 3 months.
Suspect it is a repetitive stress injury from tennis. Been serving 20 years with safe proper form and no issues. This is the first shoulder issue.
Primary Doc gave me a cortisone shot but don't think that has really helped. Waiting for PT approval.
MRI Report:Mild tendinosis of the supraspinatus and infraspinatus tendons, without high grade partial or full-thickness tear.The subscapularis tendon, teres minor and long head biceps tendon are intact. Muscular bulk is maintained.Labrum: There remains grossly intact. Acromioclavicular joint: anatomic in alignment. Subacromial and subdeltoid bursa: Normal.Glenohumeral joint: No joint effusion or synovitis. Soft tissues: Remaining visualized soft tissues are unremarkable. Osseous structures: Normal.Impression:1) Mild superior rotator cuff tendinosis, without high grade partial or full-thickness tear.2) Remaining rotator cuff, long head biceps tendon and labrum are intact.
Range of Motion
Shoulder Flexion: only about 130 degrees instead of normal 180 degrees.Shoulder Extension: only about 30 degrees instead of normal 60 degrees.Shoulder Abduction: only about 130 degrees instead of normal 180 degrees. (No pain at abduction from 90-130 degrees. Beyond 130d, mainly stiffness, but not pain.ExternalShoulderRotation: Very Painful.Only about 30 degrees instead of 90 normal degrees.InternalShoulderRotation: Very Painful. Cannot even get to the position of that guy in the pic reaching behind his back.<--------- Cannot even get to this position. Very Painful. Treatment:Waiting for PT approval. Have been doing simple pendulum exercise with 10 pound weight. Been trying to ice but need to do it more times per day. Feels bit better after icing and hot shower. Pain does not really affect daily activities but I wish to return to tennis serving quickly. The "improvement" has been so minimal over the last month that it feels like it will take forever to heal... I gather that tendons have lower blood supply and are much slower to heal and the idea is to get flowing to the area to promote healing (thru icing, heating, stretching).
I am old. I try to put my age out of my mind.