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Old 01-02-2012, 11:56 AM  
penguinz penguinz is online now
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*.* 2012 General Fitness Thread *.*

Welcome to 2012! Now get your ass in top physical condition!

**From the 2011 Thread**

If you want to get back into lifting, or need a new lifting routine, START HERE:

http://startingstrength.wikia.com/wi...inner_Programs

If you have questions about the SS programs, look here:

http://startingstrength.wikia.com/wiki/FAQ

Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started.

Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE:

http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point.

Last edited by penguinz; 01-03-2012 at 06:38 AM..
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Old 01-03-2012, 12:38 PM   #46
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It's fine if you want to "change it up," but that change should be change in the assistance work, and not the big movements. Not doing those is just sabotaging your overall progress.
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Old 01-03-2012, 01:33 PM   #47
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Originally Posted by Silock View Post
It's fine if you want to "change it up," but that change should be change in the assistance work, and not the big movements. Not doing those is just sabotaging your overall progress.
I don't think changing to incline bench for flat bench would hinder pectoral development, but probably enhance it which is what I think SR is probably after being the ladies man that he is .

I agree to try to keep compound exercises pretty much your staple while "changing up" the exercises for other muscles. I wasn't suggesting to do leg extensions in place of squats by any means. By maybe sometime you want to to front shoulder presses instead of rear shoulder presses, maybe sometime you want to do arnolds for a bit on shoulder day instead of side lat, maybe you want to switch from DB's to a plate for front row, or use the a cable machine for it. Change from upright row on the smith machine to ropes on the cable machine or use a reg barbell. Change from preacher curl with curl bar to dumbbells on the preacher curl, do curls on that cable, do hammer curls instead of palms in. Try some supersets, try some drop sets which can be done with compound excercises as well. I could go on and on, but my point it keep it fresh, keep it fun, work hard and keep coming back while of course using compound movements supplemented with lifts for the smaller muscle groups.

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Old 01-03-2012, 01:55 PM   #48
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I meant why are you taking them? I'm assuming as a preworkout and the Stim for weight loss?
Yep.
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Old 01-03-2012, 02:31 PM   #49
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Originally Posted by BigCatDaddy View Post
I don't think changing to incline bench for flat bench would hinder pectoral development, but probably enhance it which is what I think SR is probably after being the ladies man that he is .
The EMG data shows that decline hits upper pecs better than incline, and flat bench hits overall chest development better than both. I mean, the differences aren't very large, but they are there and statistically significant.

Quote:
I agree to try to keep compound exercises pretty much your staple while "changing up" the exercises for other muscles. I wasn't suggesting to do leg extensions in place of squats by any means. By maybe sometime you want to to front shoulder presses instead of rear shoulder presses, maybe sometime you want to do arnolds for a bit on shoulder day instead of side lat, maybe you want to switch from DB's to a plate for front row, or use the a cable machine for it. Change from upright row on the smith machine to ropes on the cable machine or use a reg barbell. Change from preacher curl with curl bar to dumbbells on the preacher curl, do curls on that cable, do hammer curls instead of palms in. Try some supersets, try some drop sets which can be done with compound excercises as well. I could go on and on, but my point it keep it fresh, keep it fun, work hard and keep coming back while of course using compound movements supplemented with lifts for the smaller muscle groups.
Agreed!

I guess my overall emphasis is that we do things all the time that we may not necessarily prefer to do when it comes to diet and fitness. I mean, I'd love to eat apple pie every day and 18 fatty steaks, while drinking as much as I want. But I can't. We all make sacrifices in the name of fitness. So, bearing that in mind, it makes more sense, IMO, to do the exercises that are the very best for you, regardless of how boring they may be at times. And I think you agree with that, mostly.
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Old 01-03-2012, 02:49 PM   #50
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Originally Posted by Silock View Post

Agreed!

I guess my overall emphasis is that we do things all the time that we may not necessarily prefer to do when it comes to diet and fitness. I mean, I'd love to eat apple pie every day and 18 fatty steaks, while drinking as much as I want. But I can't. We all make sacrifices in the name of fitness. So, bearing that in mind, it makes more sense, IMO, to do the exercises that are the very best for you, regardless of how boring they may be at times. And I think you agree with that, mostly.
To a point yes, but while it might not make the most sense I do a leg/bicep day instead of the usual leg/ad or leg/core. Like most people I hate doing legs so I added the bi excercises at the end to keep that day fun and me excited to come to the gym. I think it's okay to sacrifice "some" of something that may give you the maxim benefit exhange for unjoyment or keeping it fun at the gym. I'm of course mainly referring to casual gym member and not a competitive athlete.

I've got 2 guys in my gym that are in the their mid 40's. One just won the NPC Mr Missouri overall title and the other one got like 3rd overall in the Masters comp around KC somewhere. Both guys look like freak of natures, but don't train together because they don't like the way the other trains, but they get along fine. Obviously what one is doing may be scientifcally better then the other, I don't know. But they like to do what they do and they probably wouldn't be happy doing it another way even though it works for someone else. Obviously they aren't doing stuff utterly crazy dumb, but they aren't taking it to an extreme that they don't enjoy coming in.
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Old 01-03-2012, 02:55 PM   #51
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I eat fatty steaks every day now and am 8% at 235-240 now.

I love training legs. Legs and back work has been my bread and butter for a long time. I hate bench pressing.
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Old 01-03-2012, 02:59 PM   #52
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Originally Posted by TheGuardian View Post
8% at 235-240 now.
Dude, that is monster status. What height are you?
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Old 01-03-2012, 03:01 PM   #53
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I eat fatty steaks every day now and am 8% at 235-240 now.

I love training legs. Legs and back work has been my bread and butter for a long time. I hate bench pressing.
Over the years I've grown to love doing back for some reason. Obviously mostly upper.
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Old 01-03-2012, 03:01 PM   #54
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Dude, that is monster status. What height are you?
I think he said around 6'4.
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Old 01-03-2012, 03:04 PM   #55
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Originally Posted by TheGuardian View Post
I hate bench pressing.
How you get those monster pecs, brah?
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Old 01-03-2012, 03:06 PM   #56
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Originally Posted by BigCatDaddy View Post
To a point yes, but while it might not make the most sense I do a leg/bicep day instead of the usual leg/ad or leg/core. Like most people I hate doing legs so I added the bi excercises at the end to keep that day fun and me excited to come to the gym. I think it's okay to sacrifice "some" of something that may give you the maxim benefit exhange for unjoyment or keeping it fun at the gym. I'm of course mainly referring to casual gym member and not a competitive athlete.
This is probably one of my main training issues. I have freaking gym ADHD. The worst part is that I tend to get bored when I'm really making progress. I especially tend to get bored with deads and squats, and I don't tend to suffer the same boredom with chest. I just find myself thinking, "Okay. I've been doing squats for the last month. I'd really rather do unweighted pistols today than deal with all putting on all the plates required for a proper squat routine." Same thing with deads. I think I really just hate racking and unracking all that weight. Boring and tedious.
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Old 01-03-2012, 03:09 PM   #57
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This is probably one of my main training issues. I have freaking gym ADHD. The worst part is that I tend to get bored when I'm really making progress. I especially tend to get bored with deads and squats, and I don't tend to suffer the same boredom with chest. I just find myself thinking, "Okay. I've been doing squats for the last month. I'd really rather do unweighted pistols today than deal with all putting on all the plates required for a proper squat routine." Same thing with deads. I think I really just hate racking and unracking all that weight. Boring and tedious.
That's why I try to arrange my workout where there is something to look forward to next, or a little later. It's that dessert for eating your supper.
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Old 01-03-2012, 03:11 PM   #58
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Originally Posted by BigCatDaddy View Post
I think he said around 6'4.
Nope. 6'.

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How you get those monster pecs, brah?
I don't train bodyparts. I train movements for the most part. And all the benching I do is close grip.
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Old 01-03-2012, 03:12 PM   #59
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Am I the only person in the world that looks forward to legs? My program calls for squats every day I'm in the gym, and a heavy dose of deads. I love it.
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Old 01-03-2012, 03:14 PM   #60
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Am I the only person in the world that looks forward to legs? My program calls for squats every day I'm in the gym, and a heavy dose of deads. I love it.
You do heavy squats and deads everytime you workout?
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