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Old 01-02-2013, 01:41 PM  
penguinz penguinz is offline
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*.* 2013 General Fitness Thread *.*

Welcome to 2013! Now get your ass in top physical condition!

**From the 2012 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.
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Old 01-29-2013, 10:57 PM   #91
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Originally Posted by Saul Good View Post
Does anyone have any advice/recommendations on protein powders? How many grams per day?

I've been told I need one gram per pound of body weight per day, but holy shit...that's a ton. I'm 166 pounds. What are some of the bigger guys in the weight loss thread supposed to do? Seriously, you've got guys over there who weigh around four bills. Are they just supposed to pour they entire container into a give gallon bucket of water and slam it?

That's 13 scoops a day of that shit for just under 400 grams of protein.
Well, for one thing I wouldn't recommend ingesting more than 50 grams of protein at a time (I have heard it is difficult for your body to process). The other thing is that you want your supplements to, you know, supplement your diet. If you want to ingest 200 grams of protein, I would suggest that the majority of it come from actual food- not protein shakes. I've found alternating shakes with solid food to be a good system but I wouldn't base my intake on shakes alone.
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Old 01-29-2013, 11:01 PM   #92
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Originally Posted by BigCatDaddy View Post
I'm busting balls to hit a 400lb bench this year. I had the same goal last year but tore my rotator cuff and couldnt bench from about Feb to October. I'm probably back up to 360-365 right now.
Did you have surgery on the shoulder or just wait it out?
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Old 01-30-2013, 07:50 AM   #93
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Originally Posted by el borracho View Post
Did you have surgery on the shoulder or just wait it out?
I just waited it out and avoided doing lifts that put stress on it which is pretty much any flat, incline or upright press.
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Old 01-30-2013, 09:36 AM   #94
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Originally Posted by Silock View Post
Drop the weight by 20% and work back up slowly, like 2% per week. Don't overtrain chest. 5 reps or less per set, no more than 3 working sets twice a week.

That should help. Make sure you're getting enough protein and calories. And sleep.
Thanks. I'll do this. I think most of my problem is mental. I'm good on protein and calories. Sleep is a different story.
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Old 01-30-2013, 09:52 AM   #95
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Quote:
Originally Posted by Omaha View Post
Thanks. I'll do this. I think most of my problem is mental. I'm good on protein and calories. Sleep is a different story.
It also helps to have a spotter. That way, you can up the weight without worrying about missing the lift and killing yourself.
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Old 01-30-2013, 10:52 AM   #96
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Originally Posted by Silock View Post
It also helps to have a spotter. That way, you can up the weight without worrying about missing the lift and killing yourself.
Make sure it is enough of a spotter. When I was in High School one of my buddies had like 375 pounds on there (IIRC) and wrapped his elbows, well, he couldn't get it up and the bar bounced off his chest. He was a little bastard, probably 140 or something, that was not cool. I couldn't believe he didn't break his sternum or ribs or something. He said he was just sore.

Either way, just make sure your spotter is paying attention and strong enough to help if you need it.
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Old 01-30-2013, 03:38 PM   #97
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I just had a one on one session at my crossfit box. They taught me how to do a front squat. I'd never tried one before this. It felt pretty good. At the end of the lesson, I did a workout.

8 front squats
8 burpees

As many rounds as possible in 5 minutes.

I would have gotten 4 rounds but I got a few 'no reps' for not breaking parallel on the squat. It was fun. I'm really liking this so far. I can't wait to get through these lessons and start the real workouts.
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Old 01-30-2013, 03:42 PM   #98
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Quote:
Originally Posted by Omaha View Post
I just had a one on one session at my crossfit box. They taught me how to do a front squat. I'd never tried one before this. It felt pretty good. At the end of the lesson, I did a workout.

8 front squats
8 burpees

As many rounds as possible in 5 minutes.

I would have gotten 4 rounds but I got a few 'no reps' for not breaking parallel on the squat. It was fun. I'm really liking this so far. I can't wait to get through these lessons and start the real workouts.
They will kick your ass, every time!
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Old 01-30-2013, 03:43 PM   #99
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Originally Posted by Omaha View Post
Thanks. I'll do this. I think most of my problem is mental. I'm good on protein and calories. Sleep is a different story.
You might give the slingshot a try. It's great for overload training.

www.howmuchyabench.net
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Old 01-31-2013, 07:35 AM   #100
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They will kick your ass, every time!
They told me I would be very sore today. I'm not at all. Maybe they just assume most people never squat.
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Old 01-31-2013, 07:56 AM   #101
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Originally Posted by el borracho View Post
Well, for one thing I wouldn't recommend ingesting more than 50 grams of protein at a time (I have heard it is difficult for your body to process). The other thing is that you want your supplements to, you know, supplement your diet. If you want to ingest 200 grams of protein, I would suggest that the majority of it come from actual food- not protein shakes. I've found alternating shakes with solid food to be a good system but I wouldn't base my intake on shakes alone.
The 50g per meal limit is bro-science. I personally know a lot of big dudes that only have time to eat 3 meals a day. They aren't IFBB pro's or anything, but stay lean year round and throw some heavy weight around in the gym. They pretty much told me the whole 6-8 meals per day thing is complete BS. As far as protein per day, 1g per lb of lean body mass is pretty much acceptable as a minimum.
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Old 01-31-2013, 03:12 PM   #102
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Originally Posted by Omaha View Post
They told me I would be very sore today. I'm not at all. Maybe they just assume most people never squat.
Probably because they thought it was your first time, or that you hadn't been working out. I wasn't exactly meaning sore, just a butt kicking workout most of the time. If it's not kicked, then speed it up. One of the reason I love it is you don't do the same workouts week after week, it's different every day and wore out most every time. I did CF for 2.5 years, didn't get sore much, but usually was pretty fatigued at the end. Working my way back after a torn rotator cuff.
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Old 01-31-2013, 04:11 PM   #103
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Probably because they thought it was your first time, or that you hadn't been working out. I wasn't exactly meaning sore, just a butt kicking workout most of the time. If it's not kicked, then speed it up. One of the reason I love it is you don't do the same workouts week after week, it's different every day and wore out most every time. I did CF for 2.5 years, didn't get sore much, but usually was pretty fatigued at the end. Working my way back after a torn rotator cuff.
Yeah. I was wiped out when I got done. I assume most people that start aren't doing a lot of leg work before they do this workout.

Good luck with the injury. Did you tear your RC doing crossfit?
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Old 01-31-2013, 04:21 PM   #104
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so I rock out on the Planet Fitness treadmill and can do my routine no problems...of course I'm beat afterwards but I'm usually not on the verge of death

I do the same routine at my hotel fitness center from time to time and it tells me I run the same distance and I do the same times...BUT IT BEATS THE SHIT OUT OF ME. It's like almost twice as hard for me to finish. I still finish, but at the end...I wonder why I'm so ****ing killed on one treadmill and not on the other?

Are all threadmills not created equally?
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Old 01-31-2013, 05:05 PM   #105
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Originally Posted by BigCatDaddy View Post
You might give the slingshot a try. It's great for overload training.

www.howmuchyabench.net
Very Interesting. I have been looking at ideas for overload benching and while bands are obviously used, they are a pain to setup in the racks at most gyms that are powerlifting type gyms.

Have you used the slingshot in your training?
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