*.* 2013 General Fitness Thread *.*

[penguinz]

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.

[BigCatDaddy]

Originally Posted by lewdog

Um yea, and it was hard as shit! Max like 10 minutes. Of course I rarely do cardio so maybe that was it?

WSU has one for sale and I thought about adding it to my gym, but I wasn't sure how much use it might get. I don't see many around.

[lewdog]

Originally Posted by BigCatDaddy

WSU has one for sale and I thought about adding it to my gym, but I wasn't sure how much use it might get. I don't see many around.

I think it is just a great piece to have in your gym for people to ask questions about and a conversation piece. It sure stands out.

Only dude that religiously used it in the gym I worked in was about 55 years old and I think he just did that thing for 30 minutes a day and worked up a gnarly sweat every time.

[BigCatDaddy]

Originally Posted by lewdog

I think it is just a great piece to have in your gym for people to ask questions about and a conversation piece. It sure stands out.

Only dude that religiously used it in the gym I worked in was about 55 years old and I think he just did that thing for 30 minutes a day and worked up a gnarly sweat every time.

Sounds similar to my Hammer Strength H-Squat. I think people spend more time trying to figure out what the hell it is then using it. Although I really love it.

[Omaha]

Originally Posted by lewdog

I am gonna take a shot in the dark. You were a leg press/leg extension king and neglected squats/deads?

Not a bad guess. Leg press and squats were my thing, but my squat form got worse and worse after I graduated college. Then I stopped lifting for several years. I'm a CPA so that meant a lot of 12 hour days at my desk. That will mess you up!

A little over a year ago, I couldn't squat below parallel without falling backwards. I have improved my squat quite a bit. I'm hoping this new PT routine will get me back to "normal." I've had this back pain for over a year. It has really interfered with my shit!

[Omaha]

Originally Posted by Omaha

The condition causes hip flexors, quads, and lower back to tighten up and become overactive. Glutes, and hammies become dormant and it gets tricky to activate them so the quads and back take over.

Lunges, bridges, and deep squats strengthen glutes and hammies and get them firing again. The foam roller is used to relax and lengthen the quads, hip flexors and lower back.

If you're really curious about it I can post some links with a lot of information.

Originally Posted by Buehler445

I'd appreciate it.

This first link is my favorite. I've found it to be very helpful. The first post here is great, but there is more good advice throughout the thread.

http://forum.bodybuilding.com/showth...hp?t=130876763

You can also google "lordosis" and find several links similar to this:

http://stronglifts.com/lordosis-why-...how-to-fix-it/

I thought you were ****ing with me earlier. Are you having similar problems?

[el borracho]

Originally Posted by BigCatDaddy

Sounds similar to my Hammer Strength H-Squat. I think people spend more time trying to figure out what the hell it is then using it. Although I really love it.

Looks like a lifeguard station, put together by drunks.

[BigCatDaddy]

Originally Posted by el borracho

Looks like a lifeguard station, put together by drunks.

You can damn near join the mile high club on that thing.

[Buehler445]

Originally Posted by Omaha

This first link is my favorite. I've found it to be very helpful. The first post here is great, but there is more good advice throughout the thread.

http://forum.bodybuilding.com/showth...hp?t=130876763

You can also google "lordosis" and find several links similar to this:

http://stronglifts.com/lordosis-why-...how-to-fix-it/

I thought you were ****ing with me earlier. Are you having similar problems?

Thanks.

I'm not really having that specific problem, but I sit at a desk or in the tractor, sprayer or combine a huge number of hours throughout the year. And wanted to watch out for it.

[Omaha]

I was doing much better until I tried playing racquetball last night. My back pain has returned. Back to stretching/rolling/exercising. FML!!!!!!

[Saul Good]

Originally Posted by Omaha

I was doing much better until I tried playing racquetball last night. My back pain has returned. Back to stretching/rolling/exercising. FML!!!!!!

Strengthen your ass. It supports your entire back.

[Saul Good]

Also, don't stretch out too much before workouts. Light stretching is all you want to do. Save deeper stretching for after the workout.

[Omaha]

Originally Posted by Saul Good

Strengthen your ass. It supports your entire back.

Yeah, this is part of the plan. I'm trying to work glutes, hams, and abs. I just have a tough time activating my glutes. Other shit keeps trying to take over.

[lewdog]

BigCatDaddy.

Got my slingshot! Couple questions. Is it supposed to go virtually almost all the way over my elbows and instead be tight on my mid/lower arm? It also seems a stretch, just messing around here, to extend my hands out to my normal bench position unless I forcefully extend my elbows outward and really stretch it.

All of this might make more sense when I actually go to bench but just wondering while looking at it now.

[Saul Good]

Originally Posted by Omaha

Yeah, this is part of the plan. I'm trying to work glutes, hams, and abs. I just have a tough time activating my glutes. Other shit keeps trying to take over.

Fire those glutes!

Do you have a trainer?

[BigCatDaddy]

Originally Posted by lewdog

BigCatDaddy.

Got my slingshot! Couple questions. Is it supposed to go virtually almost all the way over my elbows and instead be tight on my mid/lower arm? It also seems a stretch, just messing around here, to extend my hands out to my normal bench position unless I forcefully extend my elbows outward and really stretch it.

All of this might make more sense when I actually go to bench but just wondering while looking at it now.

Your elbows go in the holes. They run a funny size. I'm about 6 2 240 and I'm pretty sure it's a xxl and fairly tight. I think there is a guide to tale you you're size. Yes, it's fairly diferent at first. You are stretching it out and that's how you get the assistance. It will probably take 2 to 3 workouts to really feell comfortable with it.