View Full Version : Avoiding Atrophy
As most of you know, I am one of the younger forvm members around these parts.
With schoolwork, baseball, and training (along with food preparation), I rarely see time to do much of the first.
My schoolwork has suffered greatly because I take everything else (baseball and training) so seriously. I plan to attack the final semester of my school year and get straight a's, so I will probably have to cut out lifting all together.
My body is becoming run down because I have little to no time to sleep, and I need to clear the way for schoolwork, so my training must be put on hold for the remainder of the school year.
The way I see it, I have my whole life to train. Why fuck up in school now?
While I am not training,
what are some things I can do to avoid atrophy? I have Uni-Liver, Nitro, and Pak at my disposal.
What diet should I follow? Right now I follow a moderate carb diet with about 25g per meal, and 40g of protein and 15g of fat per meal.
I may have time for some cardio during the weeks to stay in shape for baseball.
Any suggestions would be appreciated!
ThirdEye
04-14-08, 7:05 pm
Schoolwork first and foremost, then if baseball and training are taking up all your time, cut your split. How many days is it? Go from a 5 day to a 4 day, or a 4 day to a 3 day if on any of those. Theres always room to train, even if its modified indoors, like pushups, deadlifting heavy objects, squatting heavy objects etc. Just keep eating clean and lots.
born0withno0soul
04-14-08, 7:08 pm
you got your head on straight. education is far more important than weightlifting
Always room to train... That's what baseball is for.
I spend 2 hours after school at practice everyday and then come home, go train, get home at 10pm and get my stuff ready for the next day.
Cut out training and that's 2+ hours I have to study.
I just need tips on avoiding losing muscle.
The only training I'll be doing is probably baseball and maybe a full body workout once a week.
Lunatic001
04-14-08, 7:34 pm
Does your school have a gym....you are young and I am pretty sure a 30 minute HIIT lifting session will make you keep or even maintain muscle. Keeping muscle is mostly in your diet....keep carbs and protein high and take in account baseball so whatever total of protein or carbs a day you have in mind, I suggest add another 100 to it. Just rememeber quality over quantity..
My take,
Lunatic001
Does your school have a gym....you are young and I am pretty sure a 30 minute HIIT lifting session will make you keep or even maintain muscle. Keeping muscle is mostly in your diet....keep carbs and protein high and take in account baseball so whatever total of protein or carbs a day you have in mind, I suggest add another 100 to it. Just rememeber quality over quantity..
My take,
Lunatic001
Yes, but it usually closes before baseball is over.
I've heard Nitro is excellent for maintaining muscle mass.
Does anyone have shared experience on this?
Lunatic001
04-14-08, 7:48 pm
Yes, but it usually closes before baseball is over.
I've heard Nitro is excellent for maintaining muscle mass.
Does anyone have shared experience on this?
I thinks EAA's in general help maintain muscle but I believe it will be on your diet...maybe a home gym...or maybe weigtlift on the weekend...sat upper body split, sun lower body...just my 2 cents...
I thinks EAA's in general help maintain muscle but I believe it will be on your diet...maybe a home gym...or maybe weigtlift on the weekend...sat upper body split, sun lower body...just my 2 cents...
Does anybody have a good link to a two day Upper Body/Lower Body Split?
bump
anybody else have suggestions for avoiding atrophy?
I was thinking possibly a 2 day split on the weekends in the mornings.
10x10 Volume Training with maybe all the good lifts.
Squats
Deadlifts
Incline Bench
Military Press
Anybody have any good suggestions for exercises for 10x10 2 day splits?
I want to keep it down to 4 exercises per day if possible.
Terranova1340
04-15-08, 11:34 pm
I was thinking possibly a 2 day split on the weekends in the mornings.
10x10 Volume Training with maybe all the good lifts.
Squats
Deadlifts
Incline Bench
Military Press
Anybody have any good suggestions for exercises for 10x10 2 day splits?
I want to keep it down to 4 exercises per day if possible.
Why not just hit the big three? Once a week like maybe Bench one day Dead lift another and squat another? It might take you what 10-20 mins tops... theres no way it could hurt you hell you hit those three with enough intensity and eat right you might even grow.
Most of it is going to rely on nutritional intake. If you've been tired and rundown with inadequate sleep, it is very likely you've been delving into some level of overtraining, so time away isn't bad in that regard. I can totally leave the weights alone for two weeks and not loose a fucking thing. I don't know how many weeks you are considering with this break but if you can do your full body in a 2 day split once every 10 days, you'll be fine IF nutritional intake is on point - at least adequate. Use this time to fully recover and load up for your return - you will loose extremely little this way and when you come back, you'll be stronger than ever.
If im doing an upper body lower body split, what rep range should i use if im only using huge exercises?
I'm looking at possibly 4/5 weeks away or until baseball is over.