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Wednesday, October 12. 2022

Elementary


For Beginning strength-builders.


It takes months to feel, or see, results. The nutritional part is the easy part. 8 hours of sleep is ridiculous. No adult needs that much.




Posted by Dr. Joy Bliss in Physical Fitness at 14:36 | Comments (4) | Trackbacks (0)

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> 8 hours of sleep is ridiculous. No adult needs that much.

There is a big difference between "need" and "optimal".

With the exception of people with mutations like DEC2, adults do optimally on between 7 and 9 hours of sleep, with most of those clustering around 8. Note that that's 8 hours of *sleep*, not 8 hours laying in bed reading, playing with your phone, or playing with your partner, but eyes shut sleeping.

This goes double for people who are engaged in serious exercise. One doesn't get strong in the weight room, one gets strong in the bedroom SLEEPING. Recovering.

Yeah, you can get by on 6 or so, but your body does lots of sub-optimal things if you short sleep. Leptin is overproduced, you're not clearing as much waste product from your brain, the shuttling from short term to long term memory isn't as good etc. etc.
#1 William O. B'Livion on 2022-10-12 20:38 (Reply)
The fastest, most efficient way to build strength, especially for a beginner, is through progressive overload on the major compound lifts: squat, overhead press, bench press, deadlift (chin ups are good, too). Period, end of story.

Sure, if you're completely deconditioned and weak, you can gain some small amount of strength with planks, but that strength gain is minimal and it soon becomes an endurance exercise. Adding 5-10 pounds a week to your squat (not at all hard to do) will have much more benefit than a reverse lunge with rotation, whatever that is. And, because you can take very small weight jumps with a barbell, you can continue to add strength for a long time.

See, of course, Starting Strength: Basic Barbell Training for all the details.

And, yeah, what William said. Just add eating enough to the sleeping enough.
#2 RJP on 2022-10-12 20:43 (Reply)
When I do strenuous weight lifting I go deaf. That is if I do a squat as I feel the strain I lose my hearing until I am back to relaxed.. Any thoughts?
#3 Just asking on 2022-10-12 22:51 (Reply)
It happens. I’m not sure of the cause, but when I’m doing a real heavy squat and I’m wearing my earbuds, the music slows down and lowers in pitch, really a weird feeling.
#3.1 RJP on 2022-10-12 23:12 (Reply)

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