I do intense hiking 4-5 hours two days a week.This amount of conditioning I definitely think more than makes up for the beginning of the Beginner Template. I am definitely considering reducing this amount of hiking as it will conflict with my goal of bulking. I can only eat around 2800 calories, and I cannot eat 3100-3200 calories yet. What is a better amount of hiking like 1 day for 3 hours? Also, what is the recommended grip for overhead press and bench press? I worry about my wrists bending too far back.
BB54,
How has the Beginner Template been going for you so far after the ~3 weeks or so you’ve been running it?
Regarding the hiking, I don’t think we can equilibrate 3 hours to 8-10 hours/wk of hiking. That said, doing ~3 hours/wk or so puts you over the current guideline minimums.
I wrote an an article on the grip: https://startingstrength.com/article/gripping_matters
I would not be worried about your wrists bending, as they can not only tolerate this position, but it’s necessary for the proper grip.
-Jordan
It has been going pretty well. I need to keep my sleep more consistent. I have been eating around 2800 calories. I would like to eat more. My weight is about 202 lbs. I would like to get to 210 or 215lbs. For conditioning how can I incorporate hiking? Just not going on rough or high terrain? Only on level surfaces for just 30 minutes/ I would like to achieve a balance so I can be outdoors.
Also I would like to incorporate like one day of martial arts.
For about an hour then maybe a second day
I would like to incorporate a long hikes but maybe that is not a good idea.
Why do you think you need to gain weight?
I’m fine with you doing hiking as much as you’re currently doing if you really like it. I don’t think that’s compatible with being your strongest self in the short-term, but I also don’t think that’s something you should prioritize as someone new to lifting. It really depends on your goals and preferences.
From a health perspective, I would be very supportive of all activities you want to do. From a performance perspective, you’re going to have to choose.
As far as how to choose, preferences aside, you have a finite amount of resources for training and recovery. If you overdo this, you’re going to see less improvements than you otherwise would. I don’t know exactly how much activity you can handle right now, but I’m thinking somewhere in the ~ 3 hours per week of conditioning range on top of the lifting prescribed in the template. However you want to allocate that would be fine by me.
I think I need to gain weight because I am 6 foot 4.25 inches, and I am quite slim at about 202 pounds. I want to grow bigger and stronger. At the same time, I enjoy hiking, martial arts, and drumming (that also requires conditioning). I have always been pretty fit. I have struggled with scapular dyskinesis in the past as well as postural problems. Now, I want to be consistent in lifting. My priority is getting stronger. I am going to try hiking less and maybe not overextend myself that much. I also want to pursue my interests. If I have to be a little less strong than so be it.
My conditioning has always been fairly strong. This program is not my first time lifting. I have been doing it since I was younger but with improper programming, nutrition, and technique.
As described in the PDF and additional published materials, we don’t think that gaining weight (or muscle mass) is directly causative of a strength increase. If you want to gain muscle and be larger, then yes, weight gain could be a good idea.
I agree with the last point, 100%.
I can replace LISS for some hiking correct? I think it is more interesting than just riding a bike or walking which I could do. Then when HIIT comes up…I will do workouts for that.
Sure, if you want to. That would be fine.
When it comes to balancing your goals of bulking and hiking, it might be a good idea to reduce your hiking frequency to one day for three hours to ensure you can meet your calorie intake needs.
Intense hiking is an awesome way to stay fit, but I get your concern about bulking up. Scaling back to 1 day for 3 hours might strike a better balance with your calorie intake and fitness goals.