Jarvis Jones

[sick beats]

Interesting. I obviously want to be healthier but I want to put on about 20 pounds of muscle while also decreasing fat...which many say is hard to do at the same time. Being 150 pounds, I have always been strong for my size...I start with 155 pounds and do about 8-9 reps then step down to 145 do 6-7 reps...135 and so on until my arms are basically rubber. For curls I start with 95 pounds on an olympic bar do 6 reps...and step down. I eat lots of protein, protein shakes, creatine, omega 3's, MVI, and try to watch the simple sugars. What I have noticed is putting on muscle and strength but the belly flab hasn't really gone down any.

Shawn, unless you are just starting to lift, or on juice, it's nearly impossible to add mass while reducing fat. It's just physics: In order to lose fat you must burn more calories than you ingest. But that doesn't cut it for adding muscle - you need to consume more calories than you burn, generally speaking. Other than when I just began lifting, I don't think I have ever been able to add muscle while losing fat. I usually was doing one of the other (adding mass or getting more cut). Although, I have seen dudes on juice blow up adding muscle mass while getting more lean.

[sick beats]

I didn't know this message board was [url]www.liftingadvice.com[/url] LOL

[steelz09]

Interesting. I obviously want to be healthier but I want to put on about 20 pounds of muscle while also decreasing fat...which many say is hard to do at the same time. Being 150 pounds, I have always been strong for my size...I start with 155 pounds and do about 8-9 reps then step down to 145 do 6-7 reps...135 and so on until my arms are basically rubber. For curls I start with 95 pounds on an olympic bar do 6 reps...and step down. I eat lots of protein, protein shakes, creatine, omega 3's, MVI, and try to watch the simple sugars. What I have noticed is putting on muscle and strength but the belly flab hasn't really gone down any.

It's very difficult to gain muscle and lose fat IMO. I've always tried to do that with little success. I tend to gain weight and it's probably both muscle and fat. You'll read a lot of articles that heavier weight lifting will allow you to burn additional calories even in comparison to cardio. That could be true. However, my appetite starts going thru the roof when I lift heavier weights... even pyramid lifting (i.e. starting with 12-15 reps and adding weight but lowering the reps with each set until I can only do 4 or so reps).

[Shawn]

I didn't know this message board was [URL="http://www.liftingadvice.com"]www.liftingadvice.com[/URL] LOL

Hey it's the offseason, cut me a little slack.

[Shawn]

Actually, it's kind of both. For building mass, you want to be thoroughly warmed up, but no where near doing reps to failure, and THEN hit the heavy stuff. In other words, let's say you are doing sets of "rest-pause" sets, which are the best for building mass and power. Start with the bar, or 135, depending on what your heavy reps will be. Then go 225, but just some easy reps, again, not going to failure. THEN, go to your heaviest weight, 365, do 3 reps, strip 20%, do 3 more, go down to 225 and rep out from there.

Yeah, if I do that I will break in half. 365?

[Shawn]

It's very difficult to gain muscle and lose fat IMO. I've always tried to do that with little success. I tend to gain weight and it's probably both muscle and fat. You'll read a lot of articles that heavier weight lifting will allow you to burn additional calories even in comparison to cardio. That could be true. However, my appetite starts going thru the roof when I lift heavier weights... even pyramid lifting (i.e. starting with 12-15 reps and adding weight but lowering the reps with each set until I can only do 4 or so reps).

And that is basically what I have been reading. I have read that some guys early in the process, relative newbs might be able to do both. Converting fat into muscle sounds great...but probably not realistic.

[SteelerOfDeVille]

I'm doing it... but, i got pudgy over the last few years - certainly aint 150! LOL

I've lowered my calorie intake, added a workout AND a post-workout protein shake. Th biggest thing for me was actually old-school calorie counting (myfitnesspal)...

had a 1-year plan to lose 80 lbs... about halfway there (both in duration as well as weight lost)... this fall, i'll show up to games looking like a player! (NOT)

[sick beats]

I don't go heavy anymore. I lift just to maintain, stay in shape, not trying to gain any weight. I figure, if my joints are still on one piece since my heavy days, I am counting myself lucky. I know dudes who have wrecked shoulders and stuff. I am in OK shape there, even after all those years of heavy benching. I don't squat anymore; who needs huge legs? I hit my legs a little from riding my bike; that's enough for me. I will say the #1 thing younger lifters do is over-train. It took me years to finally learn that more is not always better. I couldn't gain any size no matter how much I ate because I was simply doing way to many sets and lifting too many days.

[thor75]

I'm doing it... but, i got pudgy over the last few years - certainly aint 150! LOL

I've lowered my calorie intake, added a workout AND a post-workout protein shake. Th biggest thing for me was actually old-school calorie counting (myfitnesspal)...

had a 1-year plan to lose 80 lbs... about halfway there (both in duration as well as weight lost)... this fall, i'll show up to games looking like a player! (NOT)

Nice job on the first 40#s, hope you get the next one too!

[steelsnis]

[URL]https://twitter.com/steelers/status/461955093617590272/photo/1[/URL]

[Shawn]

I'm doing it... but, i got pudgy over the last few years - certainly aint 150! LOL

I've lowered my calorie intake, added a workout AND a post-workout protein shake. Th biggest thing for me was actually old-school calorie counting (myfitnesspal)...

had a 1-year plan to lose 80 lbs... about halfway there (both in duration as well as weight lost)... this fall, i'll show up to games looking like a player! (NOT)

Yeah nice on the first 40. I'm ok if I just maintain the muscle I have built while I try to lose some of this belly flab over the few months.

[SteelCrazy]

Steelers linebacker Jones vows to improve in 2nd NFL season

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By Alan Robinson

Published: Thursday, June 5, 2014, 10:12 p.m.
Updated 4 hours ago

Steelers outside linebacker Jarvis Jones knows a statistics-thin rookie season raised doubts about how good — or how disappointing — an NFL pass rusher he will be.

The doubters aren't going away, at least for now.

“He can hunt — he can find that ball and hunt — but I don't see him as an elite pass rusher in today's NFL because he doesn't have that burst that you've got to have,” NFL Network analyst Jamie Dukes said. “He's a 3-4 edge rusher who doesn't have that super burst.”

Despite not having superlative speed — he ran a 4.9 40 on a chilly Georgia pro day last year — or significant stats in 2013 (only one sack), Jones was given a vote of confidence when the Steelers released former Pro Bowl linebacker LaMarr Woodley two months ago.

With Woodley now with the Raiders, Jones and Jason Worilds look to be locked in as the outside linebacker starters, barring injury.

After an intense offseason working out and studying the defense, and some strong practices to date, Jones thinks the Steelers will like what they see from him this season.

Mostly, they won't see what they saw last season.

“Things have slowed down for me. … Last year I was thinking too much, I wasn't able to react, play and do the things I like to do,” Jones said Thursday as the Steelers wrapped up the second of their four weeks of offseason practices.

“I'm more of a guy that moves and plays off instincts. Last year, I wasn't able to do that. I really didn't know what was going on around me as far as, if I'm rushing outside, I can't go inside the tackle because I've got a blitz coming up the middle. I wasn't able to be myself. I was limited to a lot of things.”

As Jones said, it's called “being a rookie.”

Linebackers coach Keith Butler agrees.

“He pretty much didn't know where to line up last year,” Butler said. “If somebody wasn't there to help him and tell him what he was supposed to be doing, he was playing half a second slow. The great thing about playing in this defense is that it is tough to play in your first year, but the second year everything slows down.”

The Steelers also brought in someone else to help — former Pro Bowl linebacker Joey Porter, who was hired as a defensive assistant in part so he could mentor Jones.

“He and Jarvis are probably the same guy, their style of play,” Butler said.

Jones is stronger, Butler said, although he remains listed at 6-foot-2 and 245 pounds.

“I see my game changing, as far as being in the weight room and grinding in there — I see it when I'm out here on the field,” Jones said. “It's getting better.”

Butler also was encouraged by Jones' play late in the season; Jones had 10 quarterback hurries in the final three games and 10 tackles in the final two games, including eight against the Browns. Overall, Jones' 25 QB hurries led the team.

“I didn't make as many plays as I should have, and they were out there,” Jones said. “But that's last year, and I'm looking at a totally different year.

“I'm just a whole lot better than I was last year.”

Read more: [url]http://triblive.com/sports/steelers/...#ixzz33qeplSvZ[/url]