*.* 2012 General Fitness Thread *.*

[penguinz]

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.

[Aspengc8]

Originally Posted by TheGuardian

Goals for the year......

Squat - 660 no belt, no wraps

Close Grip Bench Press - 455

Deadlift - 715

Incline Press - 405 (should happen in the next month actually)

Place top 10 in the world in the 242 class.

Keep my bodyfat under 9%.

Mind sharing some info on your diet & training schedule? Definitely beast numbers bro.

[Hammock Parties]

Originally Posted by BigCatDaddy

Why?

Awesome reviews, especially on Pump3d.

[BigCatDaddy]

Originally Posted by Omega

Awesome reviews, especially on Pump3d.

I meant why are you taking them? I'm assuming as a preworkout and the Stim for weight loss?

Pump3d is basically the same thing as Jack3d which stole the idea of combining 1,3 dimeth and caffeine as a preworkout from former Balco chemist Patrick Arnold. The other stuff is just window dressing. Pick up a bottle of ClearShot Concentrate from Patrick's company E-Pharm. I think it's cheaper and a nice little tasting preworkout shot.

http://www.amazon.com/Pharm-Clear-Co...5609797&sr=1-1

[TheGuardian]

Originally Posted by Aspengc8

Mind sharing some info on your diet & training schedule? Definitely beast numbers bro.

Generally when I am training for a competition I just train the big 3 with little else.

Saturday -
Squats - 5,4,3,2,1,1,1 based on a cycle
Pause Squats - 2x3 usually 50-90 pounds less than squats
Adductor Machine - 1-2x10-20

Monday -
Bench - 5,4,3,2,1,1,1 1x8-10
Incline - 2-3 x 5-10
Curl of some sort - 1-2 x 10

Wednesday -
Deadlift - 5,4,3,2,1,1,1 2x3-5
Block Pulls with Shrug - 2x5, 1x10
Ab Wheel - 3x10

That's about it and how I've trained for the better part of 20 years. In the offseason like right now I train almost everyday however, trying to shore up imbalances and weaknesses and take care of any injuries I have.

So right now I'm concentrating on a lot of rhomboid, abs and lower back. This is all in preparation for improving my deadlift.

So the last few weeks have been like so......

Monday -
Incline
A row of some sort
Maybe some pipes

Tuesday -
Block Deadlifts with shrug from below the knee - 6-8 x 5
Db Row
Hypers

Wednesday -
Upright Rows or more db rows
Ab Wheel

Thursday -
Pause Squats
Lunges
Ab Wheel

Saturday -
Row
Ab Wheel
Hypers

I will run a specialized routine like this for 4-6 weeks all depending. Then take a break and bring up something else. Next will be hamstrings. After that my meet preparation starts, so everything will be cycles in terms of poundages.

[HemiEd]

My Gym (Ballys) was absolutely packed yesterday with New Years Resolution people. Hopefully most of them will stick with it, but they seldom do.

Our gym was recently purchased by L.A. Fitness, hopefully they will clean the shithole up since they are raising prices 70%.

[penguinz]

Originally Posted by HemiEd

My Gym (Ballys) was absolutely packed yesterday with New Years Resolution people. Hopefully most of them will stick with it, but they seldom do.

Our gym was recently purchased by L.A. Fitness, hopefully they will clean the shithole up since they are raising prices 70%.

I can;t stand Ballys. Took me over a year to cancel a membership there.

[HemiEd]

Originally Posted by penguinz

I can;t stand Ballys. Took me over a year to cancel a membership there.

It is only 4 minutes away for me, the only reason I joined there 4 years ago. Change is coming though, and it is sure needed. Lots of pissed off members at the condition and cleanliness of the place.

[Silock]

Originally Posted by BigCatDaddy

For nice pec development hit the incline press movements and fly type movements. He is right on the military presses for shoulders, you may look into arnold presses and some lat raises (both front and side). It you want those nice traps on the shoulders shrugs and a close grip upright row will do wonders as well.

I'd still just concentrate on the basics. It's extremely difficult to be great in all of those lifts and have areas that are "lagging." Concentrate on using good form, and those total body lifts will hit all the development you need.

Edit: That's not to say that I don't think those assistance exercises are a good idea. They are. But, I would do them sparingly, and not put most of my effort in them. I'd only do them after pushing it ****ing HARD in the big ones, because that's where the majority of the gains will come from, in both strength and muscle development.

Don't major in the minors. - Jim Wendler (I shamelessly steal this quote, because it's awesome)

[Silock]

Originally Posted by TheGuardian

Goals for the year......

Squat - 660 no belt, no wraps

Close Grip Bench Press - 455

Deadlift - 715

Incline Press - 405 (should happen in the next month actually)

Place top 10 in the world in the 242 class.

Keep my bodyfat under 9%.

Beast mode: activate!

Good luck, dude!

[lewdog]

I recommend 5/3/1 by Jim Wendler for anyone looking to get stronger and for a simple routine for the major lifts of squats, bench and deads. These books are easy reads but very enjoyable, with good information for those who are beginners to those who have years of iron experience.

[BigCatDaddy]

Originally Posted by Silock

I'd still just concentrate on the basics. It's extremely difficult to be great in all of those lifts and have areas that are "lagging." Concentrate on using good form, and those total body lifts will hit all the development you need.

Edit: That's not to say that I don't think those assistance exercises are a good idea. They are. But, I would do them sparingly, and not put most of my effort in them. I'd only do them after pushing it ****ing HARD in the big ones, because that's where the majority of the gains will come from, in both strength and muscle development.

Don't major in the minors. - Jim Wendler (I shamelessly steal this quote, because it's awesome)

For some that's okay, but others like to change it up a little in the gym to make it more interesting. Of course results are fun, but for some doing a few different excercises here or there adds a little to flavor to the routines for us going that aren't in bodybuilding or power lifting competitoins. Then you have guys like me with a bad back from an auto accident that can not do 2 of the big 3 any longer.

[DBOSHO]

One thing that drives me up the ****ing wall about the gym are those people who think they have the right to take up multiple stations at once.

The other day this jack sparrow looking fellow and his friend the cowardly lion had taken up both the bench and the smith machine, just jacking their jaws.

[TheGuardian]

Originally Posted by Silock

Beast mode: activate!

Good luck, dude!

Thanks buddy.

[penguinz]

Originally Posted by DBOSHO

One thing that drives me up the ****ing wall about the gym are those people who think they have the right to take up multiple stations at once.

The other day this jack sparrow looking fellow and his friend the cowardly lion had taken up both the bench and the smith machine, just jacking their jaws.

Get over it and do a different exercise. Supersets or Giant sets rock.

[Silock]

Originally Posted by BigCatDaddy

For some that's okay, but others like to change it up a little in the gym to make it more interesting. Of course results are fun, but for some doing a few different excercises here or there adds a little to flavor to the routines for us going that aren't in bodybuilding or power lifting competitoins. Then you have guys like me with a bad back from an auto accident that can not do 2 of the big 3 any longer.

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.