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Posted: 4/18/2019 10:29:25 AM EDT
Good morning. I wanted to share my experience I had training for a 26.2 mile ruck march.
In January I stopped lifting weights to focus on ruck training. I did stairmaster, swimming, biking, running, and rucking. Rucking sessions were 2-3 hours in length, 1 time a week. I also did a high fat / low carb diet during this time to lose some weight. Well, my ruck march went really well, but then I went back to the gym for weights. The strength loss was shocking. My Bench press is probably down 50 lbs. I think my squat is down 80 lbs. This is from about 3 months off of weights. The diet probably had something to do with it as well. You can do low carb + strength training and you don't lose too much strength. You can't do low carb + cardio and maintain strength. Which is why, if you want to run a marathon, strength goals aren't conducive to a fast marathon. And if you want to be strong, don't do lengthy cardio. I'm guessing MOST of you know this already, but it was informative for me to see such drastic effects. |
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A coworker left my employer to sell "muscle food supplements." He was a good walking display of what it could do. His super is a cardio guy and the biggest running joke in the office is the "beach muscle" vs "endurance" ego contest.
He notes that anytime something heavy needs to be done, "beach muscle" gets the job. Meaning, him. He also notes his workouts are about half the time during the week as the other guy. And rubs that in. Brings up, with the NEW Army APFT, are we moving to more muscle? |
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Please put your approximate age in this so data is useful to us old farts (mid 40's).
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OP, your results are not surprising at all.
On the plus side, if you get back into lifting quickly you should gain back your strength a lot faster than it originally took to acquire it. |
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...typically you maintain one and focus on the other...
Wanna gain strength? Minimalist condition needed to maintain suitable level. Wanna gain endurance? Minimalist strength routine focused on keeping strength whilst you hammer the conditioning. Or maybe I’m just crazy |
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If you had kept lifting, even just once a week, your strength loss probably would have been minimal at worst.
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I'm running 3 miles twice a week. With mile runs in between.
My strength has dropped about 10%. But I'm also in a huge calorie deficit and keto. I'm still lifting. And I know once I start eating I will get 5% back withing a week. It's just the way it is. |
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Please put your approximate age in this so data is useful to us old farts (mid 40's). View Quote As a data point for comparison. Last year I also did a very similar keto-like diet during weight loss wars. I did weight training 2-4 times a week, cardio 2-4 times a week for 30 minutes max, high intensity interval and Stairmaster. Last year I lost no strength at all, even during the keto phase. I even increased my squat. This year with very little/no strength training, I lost a lot. And the kicker- last year during weight loss wars, I lost 23 lbs. This year during weight-loss wars I lost 21 lbs. |
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I can't do both, but I can't quit either.
i typically run 5k three times a week and do hill sprints on the same days. then I lift on opposite days. I usually hit hit a wall every month or so that I can't eat my way out of. Such is life, we can't all be superstars. lately I've been doing CrossFit on cardio days mixed either 5k or hills. I think I like it better. |
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It comes back faster than it took to first gain it. You should be able to get back ten pounds a week.
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If you can bench over 300 pounds once, you are in the top 1% of humans on earth for strength.
I think I’m willing to call that good and put some of my focus more towards cardio. I think many here who work out a good bit are already super human anyway, so why get upset about dropping into the top 2% for strength in order to bump up your cardio into the top 5%? |
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If you can bench over 300 pounds once, you are in the top 1% of humans on earth for strength. I think I’m willing to call that good and put some of my focus more towards cardio. I think many here who work out a good bit are already super human anyway, so why get upset about dropping into the top 2% for strength in order to bump up your cardio into the top 5%? View Quote |
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Pretty much. High levels of strength are worthless to most people. You end up training just to maintain strength and muscle you do not need for vanity purposes. View Quote View All Quotes View All Quotes Quoted:
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Your mission should determine your training. High levels of strength are worthless to most people. You end up training just to maintain strength and muscle you do not need for vanity purposes. When was the last time someone chased you for 5K? |
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If you had kept lifting, even just once a week, your strength loss probably would have been minimal at worst. View Quote |
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Pretty much. High levels of strength are worthless to most people. You end up training just to maintain strength and muscle you do not need for vanity purposes. View Quote View All Quotes View All Quotes |
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I would rather get my ass beat than run 5k. I found this one neat trick that lets me avoid both of those View Quote View All Quotes View All Quotes Quoted:
Quoted: You sound weak. When was the last time someone chased you for 5K? Lift heavy and you won't get your ass beat or have to run |
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Winter - lift more, run/row a bit less and no paddling
Summer - lift less, run a bit more, paddle a lot more, row a lot less |
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Update 5/14:
My squats have been progressing pretty well. I just did a set of 360 x7 yesterday. I think I'm about 20 lbs off my max right now, if I had to guess. Bench press has been progressing too, but I'm still much weaker than I should be. Strangely most of my other lifts are 90% or so back, except bench press. |
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If you can bench over 300 pounds once, you are in the top 1% of humans on earth for strength. I think I’m willing to call that good and put some of my focus more towards cardio. I think many here who work out a good bit are already super human anyway, so why get upset about dropping into the top 2% for strength in order to bump up your cardio into the top 5%? View Quote |
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If you do it again lift weights full body twice per week.
You won't lose as much strength. |
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Having both tremendous cardio, and tremendous strength would require lots, and lots of time. Going to a gym to lift or work on strength 4x-5x per week, and running for a half hour to an hour 5x per week to develop cardio would pretty much be a full time job. Lots of people who say the gym workout only takes an hour forget to count in the time to drive to the gym, changing into and out of workout clothes, waiting for people to get off the equipment you want to use. The same applies (without waiting for equipment) for the cardio.
Unless someone is a full-time fitness instructor, most people are pretty well limited to either one or the other, or to some compromise of ability in two areas. Even cross fit is in reality half way between both, and while it is a great workout, it isn't like focusing on one or the other. Few high end lifters, or high end marathon runners are also high end cross fit people. There usually just isn't enough time. |
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Pretty much. High levels of strength are worthless to most people. You end up training just to maintain strength and muscle you do not need for vanity purposes. View Quote View All Quotes View All Quotes |
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This thread scares me.. I dont want to lose too much strength, But I was Just invited to run a 1/2marathon with church and I accepted.
What would JIM say? Will I lose NOV in a NOVember 1/2 marathon? |
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My lifts go to shit when I am low carbing it. I also tire quicker. I know the ketomites will tell me it isn't so but I cannot move as much weight when in ketosis. Everything else feels great but weaker.
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My lifts go to shit when I am low carbing it. I also tire quicker. I know the ketomites will tell me it isn't so but I cannot move as much weight when in ketosis. Everything else feels great but weaker. View Quote |
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My lifts go to shit when I am low carbing it. I also tire quicker. I know the ketomites will tell me it isn't so but I cannot move as much weight when in ketosis. Everything else feels great but weaker. View Quote I can run the same, but I cannot move weight the same. |
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Having both tremendous cardio, and tremendous strength would require lots, and lots of time. Going to a gym to lift or work on strength 4x-5x per week, and running for a half hour to an hour 5x per week to develop cardio would pretty much be a full time job. Lots of people who say the gym workout only takes an hour forget to count in the time to drive to the gym, changing into and out of workout clothes, waiting for people to get off the equipment you want to use. The same applies (without waiting for equipment) for the cardio. Unless someone is a full-time fitness instructor, most people are pretty well limited to either one or the other, or to some compromise of ability in two areas. Even cross fit is in reality half way between both, and while it is a great workout, it isn't like focusing on one or the other. Few high end lifters, or high end marathon runners are also high end cross fit people. There usually just isn't enough time. View Quote |
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Its weird how that looks on a bigger scale when so many people claw into the 400s and beat the hell out of their body. View Quote View All Quotes View All Quotes Quoted:
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If you can bench over 300 pounds once, you are in the top 1% of humans on earth for strength. I think I’m willing to call that good and put some of my focus more towards cardio. I think many here who work out a good bit are already super human anyway, so why get upset about dropping into the top 2% for strength in order to bump up your cardio into the top 5%? I was still making constant gains and being ready for my first powerlifting meet. That was my entire focus. I got divorced and gave up my stressful career so the gym was my escape. I workout with a guy who was a partner in the met rx gyms and i watch a lot of YouTube lifters so i felt like nothing. I wasnt lifting what eddie coan lifted at age 16 i kept thinking. Kept pushing. Hard. Tore my bicep, had constant sciatic pain to the point i couldn't squat and got rabdo all in a short period of time. Stopped lifting for 9 months. Felt like crap. My hormones were all screwed up and it took me awhile to realize it. My body absolutely fell apart when i started getting heavy. Im easing back into things as of the last 6 weeks. |
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