File :-(, x, )
Anonymous
alright the summer is here and I am free to actually work out more extensively. I need a regime. I work from 9-5 and do have access to a gym.

some questions.
1. Which is better HIIT running outside, or running on a treadmill or are they about the same. Also can you do HIIT on a treadmill or is that just no practical.
2. Machine benchpress vs free benchpress, is there a difference? I have heard that free weights is better for you but I really dont want to do free without a spotter

Finally what is a good setup to get stronger? Not bigger persay but stronger. ie move faster and hit harder but some endurance would be nice too. Is it possible for both or do I have to choose one or the other at any one time?

tl;dr: ...cant summarize just read the fucking thing.
>> Anonymous
also inb4 squatz and other troll responses
>> Anonymous
Free benchpress for definite.

Then deadlift, clean and... you guessed it, squat.

I'd do a starting strength program with some metcon once or twice a week to keep endurance and speed.

Or try Crossfit or some other brand of metcon work, perfect if you want strong and fast.
>> Anonymous
BEEP!
>> Anonymous
>>129483
SQWAAAATS!
>> Anonymous
>>129481

Funny, I just finished reading the section on machines in Rippetoe's introduction of Starting Strength. He (and I'm paraphrasing here) says machines are completely pontless for strength training as they isolate muscles and restrict motion. This is not how your body works, and no movement in the real world uses mimics the movements machines force you to use.

Just download the book, imo. Or better yet, buy it.
>> Anonymous
>>129534

Do you um... have a link to a download perhaps?

I've searched high and low in the UK and I'm having trouble locating the fucking thing.
>> Anonymous
>>129540
Search on /rs/
>> Anonymous
Run outside. Maxing out on a treadmill is precarious business. Personally, I can only get to 8mph before I feel like the thing is going to fling me across the room with one misstep.

Also, as other anons have mentioned, free- anything is better than machine assisted- anything. Period :)
>> Anonymous
>>129540

Here y'go

http://rapidshare.com/files/95101201/starting_strength.pdf
>> RManifold !!C8TFUxHCCUl
Runner here. I don't know why you mis/fit/s are so obsessed with what you call HIIT. If you want legitimate cardiovascular fitness, you have to build up a decent mileage base before you look into hard workouts. Otherwise you will get injured or simply not be able to do the workouts very well.

tl;dr: Quit looking for shortcuts.

If you're hellbent on doing interval training, do it at a track. Good treadmills will go up to 12 mph, which is probably as fast as you'll want to go, but it's a little bit dangerous and not very socially acceptable.
>> Anonymous
HIITs are great to do outdoors, on a treadmill it's too awkward and not as effective
>> Anonymous
>>129588

Maybe he's HIIT'ing for weight loss? Fuck being able to run 2 miles in 10 minutes, I want to lose 9x the fat...
>> Anonymous
>>129588
OP here:
HIIT was just a idea as fit seems to be falling over themselves for it. I am open to anything that will encourage power and some endurance. Ideally both at once, but again, I have no problem with this occurring over years, not a shortcut or how do I do this in x weeks post.

I have just heard that interval training is simply more effective and better for you(granted mainly from fit) than picking a speed and just running for x miles.
>> Anonymous
>>129588

I used to run between 1.5 - 4 miles a day and hile seeing major inprovements in my fitness, this did little for my physical appearance. As soon as I started doing HIIT's I burned off alot more fat and toned up quite a bit.

Most of the guys on here wanna look good, not be athletes
>> Anonymous
>I have no problem with this occurring over years, not a shortcut or how do I do this in x weeks post.

/fit/ needs more of this attitude. Health and fitness should be a lifestyle. Those anons who lift/cardio solely for appearance should move to a different board; I suggest starting one called /gay/ for them.
>> Anonymous
>>129624

Just because you're uglier than a spacenigger doesn't mean the rest of the world has to be. Working out for looks is perfectly goddamn valid and is, in many instance, a better motivator than pursuing a 'fitness lifestyle' for its own sake. Fuck's sake. To look good you have to be damn fit. To be damn fit you have to know how to be fit.

Jesus christ - people like you epitomize failure. You're more than just basic failure. More than epic failure, even. You're a form of ELEMENTAL failure from where all other types of failure are derived.
>> Anonymous
>>129694

Agreed, except for the tirade at the end. Unless you're already fit, you DO NOT KNOW how good it feels to be fit. This is why most people do it for looks. They don't know how much better they'll feel when they're fit.
>> Anonymous
The purpose for using free weights that no ones really mentioned so far is because when you use machines like rippetoe says it isolates the muscle group you are working out and does the form for you. When you do excercises with free weights it works out secondary and stabilizer muscles as well overall improving strength and increasing more mass.
>> Anonymous
>>129822
OP here.
alright point noted... shit.. now I need to find a spotter for bench presses. Are any weight machines worth using(ones that might be hard to do with free weights)?