Jump box

[Spike]

Howdy folks,

I am thinking of including a jump box into my workout. I already enjoy an intense, 6 day a week workout regimen and am not sure if this would be out of place.

My problem is that I have different muscle groups worked on different days (e.g. Today is tricep and deltoid day) and my understanding is that the "jump box" routine equates to a "full body" workout. I take a break 1 day per week and only do cardio 1 day per week, the rest ( 5 days) is strength training different muscle groups.

Any opinions on how to include this, or even if it would be beneficial at this point?

Thanks in advance,
Mark

 

[TurboSN95]

subscribing.. Sounds like a cool idea.

I do two cardio days (Monday and Friday usually), through the "interval method". Then I try to do two or three days a week of lifting, Tues, Wed, Thurs.

 

[Robot]

Not too many years ago, I worked (part time) as a fitness Instructor at the YMCA. Saw many different people with many different routines. We would sit down with members and fit a routine into their goals.

Six days a week is certainly intense. What is your age and workout history?, your goals, toning, increased muscle mass/size, weight reduction, better cardio and fittness? or all of the above?

I was taught by the Y, that strength traing(typically with weights) requires at least 24/36 hour break before muscle is exercised again.

Cardio like the treadmill, elliptical, stairmaster. Could be done daily, with at least 20+ minutes in duration to achieve a benefit.

In regard to weight management, obvously getting to optimal heartrate with cardio burns calories, but, strength traing burns calories while muscles recover.

Not sure if "jumpbox" is exactly that or something I havent seen. Seems like a stairmaster type workout, which is a fantastic lower body/cardio workout.

Sorry if more questions than answers at this point.

 

[99'busa]

I have been studying weight training for years. I'm with what the robot said.

If your goal is to BULK UP only...You NEED REST and 1gram of protein per # of body weight. ie. I'm 200# I need 200 gms. of protein per day evenly spread out in 6 meals. Post work out protein needs to be about 35 -45 grams. and be taken with in 30min. for the optimul obsorbtion and be taken with carbs to help uptake it in your muscle cells.

Much more to be said but I don't want to insult you with stuff you may already know.

Sorry for not answering the original ? just hard to answer not knowing your goals. Cause if your end goal is just to put on size....than I would only do cardio 1 day a week...because.... your robbing your muscles of valuable calories. One day a week imho is enough just to keep you FIT.

If your trying to do both loose weight AND bulk up..I wouldn't try. Just pick one at a time. Not that it can't be done it is just very hard because what ea. of those goals takes to acomplish is the opposite of the other

chris

 

[Spike]

So many questions! Thanks folks!

I am 36 years old, 179 pounds, in great physical condition and have been working out moderately for years. I decided to up the intensity this year and add some bulk since my wife bought me a REALLY nice "smith" system. I actually want to GAIN weight, not lose it. (Hence the 1 cardio a week.) I also practice Tai Chi but that is more for my mental stability My goal is to just gain more muscle. I am not worried about weight.

I give myself about 48 hours between muscle group workouts. Upper body Monday and Thursday, lower body on Tuesday and Friday and Saturday I do "miscellaneous" exercises (e.g. forearms, lower back, abs). No muscle group is duplicated as a primary exercise less than 48 hours apart. I eat small meals every 3-4 hours and eat about 180 grams of protein per day.

Pre and post workout I have a protein shake, about 30-40 grams, a slice of bread and a slice of cheese.

Here is a link to a typical jump box routine.

http://www.exrx.net/Plyometrics/BoxJumps.html

I am thinking of including it into my Saturday "miscellaneous" routine.

What do you think?

 

[TurboSN95]

Anyone know if there is any truth to this comment, from Hammer Nutrition's whey protein. They recommend whey protein before bed, which I have been doing and I have slowly been putting on muscle mass.

"Whey protein should not be used immediately before or during exercise due to it's tendency to produce ammonia, which causes muscle fatigue."

 

[Spike]

from http://www.gymjones.com/knowledge.php?id=11

It seems like a pretty intelligent read.

"Whey peptides have great bioavailability and an excellent amino acid profile, which is ideal for recovery but its concentration of glutamine contributes to the ammonia burden when consumed during effort. Soy protein does not readily produce ammonia. Soy isoflavones have a strong anti-oxidant effect. Soy protein's amino acid profile (lower lysine to arginine ratio) reduces the insulin to glucagon ratio, which can favor fat metabolism. Soy protein's amino acid profile also replenishes Leucine, Isoleucine and Valine, which are the main BCAAs burned during endurance effort."

 

[TurboSN95]

And I have been told that soy is "filler" and is not a great source of protein. So I try to stay away from soy whenever possible.

 

[Spike]

Oh, and if anyone is interested this is the supplement I use several times per day:

http://www.allsportsnutrition.com/index.p...._id=908

I also take protein before bed. If I could wake in the middle of the night and take a small one I would too. Your muscles will enter a catabolic state once that protein is used up, it is unpreventable unless you eat in the middle of the night. Taking some protein before bed will minimize this though.

 

[99'busa]

Anyone know if there is any truth to this comment, from Hammer Nutrition's whey protein.  They recommend whey protein before bed, which I have been doing and I have slowly been putting on muscle mass.  

"Whey protein should not be used immediately before or during exercise due to it's tendency to produce ammonia, which causes muscle fatigue."

No. A couple things here. 1. whey protein is not the best protein before bed because it breaks down so fast. it is the fastest protein. Which is why it is the perfect protein after a workout. Whey protein is available to your muscles in 30 min. And is also why it is good before a workout. It has the opposite effect on fatique. Mixing creatine w/ protein will help with fatique also. Besides the simple carbs and caffeine also being good for energy.

2. The best protein before bed is casein which is in milk. Whey protein is also in milk. Casein is harder to find though. Casein breaks down very slowly 6-8 hrs. So it will last you longer through the night to avoid becoming catabolic. Some body builders even get up in the middle of the night for snack to avoid a catabolic state.

 

[99'busa]

"Here is a link to a typical jump box routine.

http://www.exrx.net/Plyometrics/BoxJumps.html

I am thinking of including it into my Saturday "miscellaneous" routine.

What do you think?"


The problem with that is it looks like a crazy cardio w/o when you should be resting your lower body from your lower body work out the day before. rememer your body does its growing during the rest phase

 

[Mr Bogus]

you guys are killing me..... guilt ridden out of shape old guy here....



that box thing looks reminiscent of the old "Standford step test" if anyone every heard of that

 

[99'busa]

Oh, and if anyone is interested this is the supplement I use several times per day:

http://www.allsportsnutrition.com/index.p...._id=908

I also take protein before bed.  If I could wake in the middle of the night and take a small one I would too.  Your muscles will enter a catabolic state once that protein is used up, it is unpreventable unless you eat in the middle of the night.  Taking some protein before bed will minimize this though.

It looks good. It is over hyped but who does when they are selling their own prod. It is over priced for what your getting. But it is about convenience w/ this stuff by putting the bcaa's and other aa's in the mix. But you can get those seperatly in pill form which is what I did and also took them before and after running to protect muscle breakdown.

On a second note 60grm. is more than a 180 frame can uptake at a time. So all that means is your wasting the rest in the toilet

but if it mixes good and you like the flavor and can afford it go for it

but i buy my whey in 6# bag for 20.00

 

[99'busa]

you guys are killing me.....  guilt ridden out of shape old guy here....



that box thing looks reminiscent of the old "Standford step test" if anyone every heard of that

no sounds more like a punishment

 

[TurboSN95]

I say go for the "300" workout!

 

[99'busa]

I say go for the "300" workout!    

I've heard a little about that and by what I've heard it consists of there is no way they could get big by doing very high reps.


maybe the 300 rep thing was to get cut after they got huge

 

[Spike]

<div class="iF-Passage"><div class="QUOTEHEAD">Quote:[/Quote]<div class="QUOTE clearfix"><span class="quoteBegin"> </span>
It looks good. It is over hyped but who does when they are selling their own prod. It is over priced for what your getting. But it is about convenience w/ this stuff by putting the bcaa's and other aa's in the mix. But you can get those seperatly in pill form which is what I did and also took them before and after running to protect muscle breakdown.

On a second note 60grm. is more than a 180 frame can uptake at a time. So all that means is your wasting the rest in the toilet
[/quote]

I totally agree. While I can shave a few bucks off by buying my BCAA's and whatnot separately It is a pain the butt for me. Call me spoiled

I do however cut the protein dose in half. I only take about 30 grams per dosage (one scoop). I realize the rest is a waste and when I am spending that kind of money I don't feel much like wasting. It seems to do the trick. I really notice a difference when I am not taking it although that may be in my head.

 

[Spike]

<div class="iF-Passage"><div class="QUOTEHEAD">Quote:[/Quote]<div class="QUOTE clearfix"><span class="quoteBegin"> </span>
you guys are killing me..... guilt ridden out of shape old guy here....



that box thing looks reminiscent of the old "Standford step test" if anyone every heard of that[/quote]

It's never too late to start C'mon, drink the kool-aid

 

[99'busa]

<div class="iF-Passage"><div class="QUOTEHEAD">Quote:

<div class="QUOTE clearfix"><span class="quoteBegin"> </span>
It looks good. It is over hyped but who does when they are selling their own prod.  It is over priced for what your getting. But it is about convenience w/ this stuff by putting the bcaa's and other aa's in the mix. But you can get those seperatly in pill form which is what I did and also took them before and after running to protect muscle breakdown.

On a second note 60grm. is more than a 180 frame can uptake at a time. So all that means is your wasting the rest in the toilet    
[/quote]

I totally agree.  While I can shave a few bucks off by buying my BCAA's and whatnot separately It is a pain the butt for me.  Call me spoiled

I do however cut the protein dose in half.  I only take about 30 grams per dosage (one scoop).  I realize the rest is a waste and when I am spending that kind of money I don't feel much like wasting.  It seems to do the trick.  I really notice a difference when I am not taking it although that may be in my head.[/quote]

sounds like your on your way. Whatever you do keep it fun or you'll get sick of it. If you want any more advice or just ideas on dif. good w/o routines just holler out.

Coincidently I have to go w/o right now but I'll check back in about an hour

chris

 

[Spike]

The problem with that is it looks like a crazy cardio w/o when you should be resting your lower body from your lower body work out the day before.  rememer your body does its growing during the rest phase

That was my primary concern. I don't need more cardio and right now I am having trouble maintaining my weight let alone gaining.

I need to re-evaluate my diet. I lost 3-4 pounds in the past month. I want it to go in the other direction

I think until I get my diet stabilized I will forego the box.

Thanks folks. Good information here!

Leave it to the oRg!