|
01-02-2012, 12:56 PM | |
Supporter
Join Date: Mar 2003
Casino cash: $2037626
|
*.* 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 07:38 AM.. |
Posts: 16,958
|
02-01-2012, 03:15 PM | #286 | |
In Search of a Life
Join Date: Aug 2001
Location: Fayetteville, AR
Casino cash: $9080204
|
Quote:
__________________
In this world of sin and sorrow there is always something to be thankful for; as for me, I rejoice that I am not a Republican. - H. L. Mencken |
|
Posts: 21,776
|
02-01-2012, 03:27 PM | #287 | |
The Beast Inside Your Head
Join Date: Jul 2006
Location: Parts Unknown
Casino cash: $609122
|
Quote:
I know at one time I tried to do 2 chest workouts a week and actually regressed. I was using much more volume then you however. |
|
Posts: 26,017
|
02-01-2012, 06:39 PM | #288 | |
MVP
Join Date: Dec 2006
Location: Overland Park
Casino cash: $10020882
|
Quote:
|
|
Posts: 19,908
|
02-01-2012, 06:55 PM | #289 | |
MVP
Join Date: Dec 2006
Location: Overland Park
Casino cash: $10020882
|
Quote:
|
|
Posts: 19,908
|
02-01-2012, 06:56 PM | #290 |
MVP
Join Date: Dec 2006
Location: Overland Park
Casino cash: $10020882
|
Most studies show that you make the best strength gains by working out a muscle three times per week.
|
Posts: 19,908
|
02-01-2012, 08:24 PM | #291 |
Banned
Join Date: Jan 2012
Casino cash: $10004900
|
I used to hit bodypart 3 times a week, then 2 times a week, now i've started hitting them once a week. i've listed my routine before
sat: chest/bis sun: legs/abs mon: off tues: off wed: shoulders/tris thurs: back friday: off hitting bench, squat, militaries, and barbell rows 4x5 accessory lifts reps are mixed at sets of 3 |
Posts: 407
|
02-01-2012, 08:50 PM | #292 | |
The Beast Inside Your Head
Join Date: Jul 2006
Location: Parts Unknown
Casino cash: $609122
|
Quote:
|
|
Posts: 26,017
|
02-01-2012, 08:52 PM | #293 |
The Beast Inside Your Head
Join Date: Jul 2006
Location: Parts Unknown
Casino cash: $609122
|
|
Posts: 26,017
|
02-01-2012, 08:54 PM | #294 | |
The Beast Inside Your Head
Join Date: Jul 2006
Location: Parts Unknown
Casino cash: $609122
|
Quote:
|
|
Posts: 26,017
|
02-01-2012, 10:10 PM | #295 |
Banned
Join Date: Jan 2012
Casino cash: $10004900
|
well...when i first started lifting i was hitting body part 3 time per week and made great gains until i eventually plataeud and maybe actually started regressing. so i started hitting body parts twice a week and maybe made minimal progress. I just started going once per week so I can't comment on that yet.
|
Posts: 407
|
02-01-2012, 11:09 PM | #296 | |
The Beast Inside Your Head
Join Date: Jul 2006
Location: Parts Unknown
Casino cash: $609122
|
Quote:
|
|
Posts: 26,017
|
02-01-2012, 11:48 PM | #297 |
Banned
Join Date: Jan 2012
Casino cash: $10004900
|
|
Posts: 407
|
02-01-2012, 11:59 PM | #298 |
MVP
Join Date: Dec 2006
Location: Overland Park
Casino cash: $10020882
|
There is a whole series on them at suppversity and there's a really long review of studie I'll try to find and post. Certainly, though, they were focused on the recreational athlete, and not pros.
|
Posts: 19,908
|
02-02-2012, 12:00 AM | #299 | |
MVP
Join Date: Dec 2006
Location: Overland Park
Casino cash: $10020882
|
Quote:
|
|
Posts: 19,908
|
02-02-2012, 12:26 AM | #300 | |
In Pat We Trust
Join Date: Sep 2001
Location: Albuquerque, NM
Casino cash: $4929148
|
Quote:
Free advice: 1. Be committed to your training. Don't skip days and don't eff around while you are at the gym. Concentrate on what you are doing. 2. Bench first, before you do any other exercise. 3. Have a spotter ready for your heavy sets. Spotters allow you to push yourself for extra weight and/or extra reps. 4. Write down your lifts each time. It is easier to track progress and provides some motivation to know exactly what you did last time. Each time you go, do something more than the last (one more rep or five extra pounds each time will eventually make a big difference). 5. Listen to your body. You should know in a few weeks if your routine is working or not. 6. Visualization and/or positive thinking. Tell yourself you can do it and picture yourself doing it. 7. Eat to support your workouts. 8. Rest to support your workouts. 9. Limit your cardio. Cardio and bulking/strength training do not go together. |
|
Posts: 11,982
|
|
|