*.* 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.

[Saul Good]

I need to try some pull-ups. Haven't done them in years, and I need to build my chest. Sitting behind a desk all day gives a man bitch tits. I thought the push ups would help, but I need to do something more.

[Simply Red]

so how many are ideal - like 600 per session?!?!?

[Simply Red]

Pull-Ups will entirely rape you of your manhood. I have to be honest, I can't stand them. But they're one of the best exercises, no question.

[Saul Good]

Originally Posted by Simply Red

so how many are ideal - like 600 per session?!?!?

Pull-ups? Shit, I can barely do 200 without stopping to catch my breath.

[KCUnited]

Originally Posted by Simply Red

so how many are ideal - like 600 per session?!?!?

Weighted or just regular?

[Aspengc8]

Originally Posted by Simply Red

Low Carb or Simply Calorie count? I don't have a clear, concise, plan. Would the two combined be okay?

Come up with a plan. Pick a known strength training routine like Starting Strength, West side for skinny bastards, or Wendler 5/3/1. Stick to it consistently for 6 months and focus on good, quality food. Include some cardio once or twice a week, ie go sprint somewhere. No hamster elliptical bullshit. Find a hill and run up it 10x.

people would be suprised at the physique changes from focusing on training heavy, sprinting, quality whole foods. I wouldn't even count a calorie and just follow that for 6 months.

[Silock]

Originally Posted by Saul Good

I need to try some pull-ups. Haven't done them in years, and I need to build my chest. Sitting behind a desk all day gives a man bitch tits. I thought the push ups would help, but I need to do something more.

Diet. Pull-ups aren't going to help with that. Pull-ups aren't a chest exercise, anyway.

[Silock]

Originally Posted by Simply Red

Low Carb or Simply Calorie count? I don't have a clear, concise, plan. Would the two combined be okay?

Calorie count. Get on a solid routine for a while, and use the time that you are doing the low weight stuff to really focus on your diet and losing fat. Then, you can slowly increase the calories as needed.

[Silock]

Originally Posted by Simply Red

good to know - we have a big rolling, 'industrial' warehouse ladder at my office, it has a perfect pull up bar. Palms toward the sky on these - or over-handed?

Doesn't matter. Whatever you're more comfortable with. I prefer neutral grip, but that's just me.

[Simply Red]

thus far, today - I had one Ensure, A large Coffee - w/ a little sugar.

I had an 8" unwhich from Jimmy Johns w/ ONLY turkey - tomato wrapped in enormous lettuce leafs. Not great - but did the trick - I just ordered 50x Met Rx Bars - i realize there are better protein choices, out there. but I wanted to get something enroute fairly quickly.

[Simply Red]

I'm going to do filet and roasted brocolli tonight. I have really done well w/ my sugar control - so I'm proud of that!

[Simply Red]

Originally Posted by Silock

Calorie count. Get on a solid routine for a while, and use the time that you are doing the low weight stuff to really focus on your diet and losing fat. Then, you can slowly increase the calories as needed.

yes - I should be on track in no time - I only really need to lose that 8 -> 11 Lbs. Actually I'm still a 34 waist, so i'm not enormous, or anything.

[el borracho]

Originally Posted by Branden Albert's Huge Balls

Yep. Great way to build chest back and biceps though.

What? How would you ever build your chest doing pull-ups?

[el borracho]

Originally Posted by Saul Good

I need to try some pull-ups. Haven't done them in years, and I need to build my chest. Sitting behind a desk all day gives a man bitch tits. I thought the push ups would help, but I need to do something more.

Won't happen. Pull-ups work your back and your biceps. If you want to build your chest you need to bench. You will never build your chest doing pull-ups.

[Hammock Parties]

Originally Posted by el borracho

What? How would you ever build your chest doing pull-ups?

The close grip Pull-Up (index fingers and thumb touching as they circle the bar facing away from body) is very pectoral intensive.