Life *.* 2012 General Fitness Thread *.* - Page 21

**penguinz** · 07:38 AM

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 · 02-02-2012, 07:31 AM

Quote:

Originally Posted by NewChief

No anabolics... and thanks for the tip. You think twice a week for the full body would be ample? I'd actually prefer that because it would free me up on the third day to do some other stuff that I enjoy in the gym (more kettlebell related stuff).

What you are doing is fine for a strength program. You may want to re-calculate your max's based on your last heavy workout, and start the cycle over. When was the last time you had a de-load week?

Also look into Wendler's 5/3/1 strength program. It's similar to all the starting strength/madcow/whatever else name strength routines, but has a bit more 'accessory' work you include tailored to your goals. Shoot me a PM if you want the ebook.

**lewdog** · 02-02-2012, 07:28 PM

Quote:

Originally Posted by Aspengc8

What you are doing is fine for a strength program. You may want to re-calculate your max's based on your last heavy workout, and start the cycle over. When was the last time you had a de-load week?

Also look into Wendler's 5/3/1 strength program. It's similar to all the starting strength/madcow/whatever else name strength routines, but has a bit more 'accessory' work you include tailored to your goals. Shoot me a PM if you want the ebook.

I have all 3 of the 5/3/1 e-books. The 1st and 2nd editions plus the powerlifting editions.

I love the concept of 5/3/1 but I do manipulate the accessory work differently than he suggests.

**Buck** · 02-03-2012, 10:50 AM

Someone posted this in the other thread

http://www.muscleandstrength.com/wor...n-routine.html

I plan on following that.

The gym I go to doesn't have a leg press machine or a seated calf raise machine (for leg day - tuesday). Any recommendations on what I can do to replace those workouts?

Silock · 02-03-2012, 06:42 PM

That routine sucks, especially for a newbie. You should do Starting Strength..

-King- · 02-04-2012, 02:21 PM

The reps on that routine are ridiculous. Wow.

**lewdog** · 02-04-2012, 02:29 PM

Quote:

Originally Posted by -King-

The reps on that routine are ridiculous. Wow.

Yea that routine blows. People think if they get a huge pump (high reps), that they are working their body harder, which is reeruned.

**penguinz** · 02-06-2012, 03:54 PM

Going Too Low

The best range for muscle growth is 8-12 reps per set. Consistently doing 7 or fewer reps with heavier weights may feed your pride in the gym, but it won’t build as much muscle as moderate reps with moderate weights. A recent study found that when subjects used a weight that allowed them to complete 25-30 reps per set, they increased muscle protein synthesis (the process that leads to muscle growth) by 60% more than when they did sets with a weight that limited them to 4 reps. What’s more, going too heavy often leads to truncated reps. This is especially true of leg presses. It’s likely you can use more metal with this exercise than any other.

This stokes your ego, and because the guy before you used 900 for six half-reps instead of 600 for 12 full reps, you want to crank out 900-pound partials, too. Resist this urge. More reps and better form with a lighter weight will build more mass.

Research

A recent study from Italy found that when subjects did dumbbell shoulder presses with half-reps or three-quarter reps, they did not use nearly as much deltoid muscle fibers as they did when they did full reps. Using more muscle fibers during an exercise will make that muscle bigger. Even when training for power, the fewer reps you do, the harder it is to eke out another one and thus make consistent gains.
Solutions

Do movements from full stretches to full contractions. Carefully control the negative half of reps.
Keep the reps of most sets in the 8-12 range.
Focus on your muscles contracting, not the weight moving.

http://www.simplyshredded.com/gym-cl...ix-them-2.html

chiefs2012 · 02-06-2012, 04:19 PM

**penguinz** · 02-06-2012, 04:27 PM

Quote:

Originally Posted by chiefs2012

Put the popcorn away. it will make you fat.

BigCatDaddy · 02-06-2012, 04:28 PM

Quote:

Originally Posted by penguinz

Put the popcorn away. it will make you fat.

Nah, it's one of those 100 calorie snack bags. He's cool.

**luv** · 02-06-2012, 04:49 PM

Workout that my personal trainer designed for me to start off with:

Three times per week:

1. Planks on elbows - 15-30 secs - 2-3 sets
2. Woodchop - 2 Arm High/Low - 10-12 reps - 2-3 sets
3. Squat against the wall with stability ball - 10-12 reps - 2-3 sets
4. Push-Up - kneeling on stability ball against wall - 10-12 reps - 2-3 sets
5. Lunges - Forward - 10-12 reps - 2-3 sets
6. Lat pull down - 10-12 reps - 2-3 sets
7. Bridge (I call this the pelvic thrust exercise) - with one leg in the air - 10-12 reps per side - 2-3 sets
8. Back extension - on stability ball and knees off floor

Warm up - walk in place, dynamic stretching - 5-10 minutes

Alternate sets 1 and 2 - brief rest between
Alternate sets 3 and 4 - brief rest between
Alternate sets 5 and 6 - brief rest between
Alternate sets 7 and 8 - brief rest between

Cool down - stretching - 5 minutes

Three times per week:

Walk 2-3 miles, begin interval training if I so desire
or
Cardio video

TheGuardian · 02-06-2012, 05:07 PM

Quote:

Originally Posted by lewdog

I have all 3 of the 5/3/1 e-books. The 1st and 2nd editions plus the powerlifting editions.

I love the concept of 5/3/1 but I do manipulate the accessory work differently than he suggests.

He talks about me in one of the books. ;-)

**lewdog** · 02-06-2012, 05:14 PM

Quote:

Originally Posted by TheGuardian

He talks about me in one of the books. ;-)

The mention of the "VAG"

But seriously, does he?

TheGuardian · 02-06-2012, 07:53 PM

Quote:

Originally Posted by lewdog

The mention of the "VAG"

But seriously, does he?

Yup, in the powerlifting book. We're actually good friends.

He texted me last night to let me know he's sending me a shirt that's limited edition and not gonna e for sale.

el borracho · 02-06-2012, 07:53 PM

Four reps @ 285lb on the bench this morning! According to http://www.muscleandstrength.com/too...alculator.html, I should be able to do a single at 322.

01-02-2012, 12:56 PM
penguinz Supporter Join Date: Mar 2003 Casino cash: $3117626	**. 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: 16,314

02-03-2012, 10:50 AM	#303
Buck Take a Chill Pill Join Date: Nov 2006 Location: South Carolina Casino cash: $8329900	Someone posted this in the other thread http://www.muscleandstrength.com/wor...n-routine.html I plan on following that. The gym I go to doesn't have a leg press machine or a seated calf raise machine (for leg day - tuesday). Any recommendations on what I can do to replace those workouts?
Posts: 44,562

02-03-2012, 06:42 PM	#304
Silock MVP Join Date: Dec 2006 Location: Overland Park Casino cash: $10020882	That routine sucks, especially for a newbie. You should do Starting Strength..
Posts: 19,908

02-04-2012, 02:21 PM	#305
-King- ▓▓▒▒▒▒▒▒▒▒▒▒▒▒▓▓ Join Date: Jan 2009 Casino cash: $2505743	The reps on that routine are ridiculous. Wow. __________________ 🏁
Posts: 63,876

02-06-2012, 03:54 PM	#307
penguinz Supporter Join Date: Mar 2003 Casino cash: $3117626	Going Too Low The best range for muscle growth is 8-12 reps per set. Consistently doing 7 or fewer reps with heavier weights may feed your pride in the gym, but it won’t build as much muscle as moderate reps with moderate weights. A recent study found that when subjects used a weight that allowed them to complete 25-30 reps per set, they increased muscle protein synthesis (the process that leads to muscle growth) by 60% more than when they did sets with a weight that limited them to 4 reps. What’s more, going too heavy often leads to truncated reps. This is especially true of leg presses. It’s likely you can use more metal with this exercise than any other. This stokes your ego, and because the guy before you used 900 for six half-reps instead of 600 for 12 full reps, you want to crank out 900-pound partials, too. Resist this urge. More reps and better form with a lighter weight will build more mass. Research A recent study from Italy found that when subjects did dumbbell shoulder presses with half-reps or three-quarter reps, they did not use nearly as much deltoid muscle fibers as they did when they did full reps. Using more muscle fibers during an exercise will make that muscle bigger. Even when training for power, the fewer reps you do, the harder it is to eke out another one and thus make consistent gains. Solutions Do movements from full stretches to full contractions. Carefully control the negative half of reps. Keep the reps of most sets in the 8-12 range. Focus on your muscles contracting, not the weight moving. http://www.simplyshredded.com/gym-cl...ix-them-2.html __________________
Posts: 16,314

02-06-2012, 04:19 PM	#308
chiefs2012 Banned Join Date: Jan 2012 Casino cash: $10004900
Posts: 407

02-06-2012, 04:49 PM	#311
luv MY LITTLE #15 Join Date: Dec 2004 Location: Springfield, MO Casino cash: $6249600	Workout that my personal trainer designed for me to start off with: Three times per week: 1. Planks on elbows - 15-30 secs - 2-3 sets 2. Woodchop - 2 Arm High/Low - 10-12 reps - 2-3 sets 3. Squat against the wall with stability ball - 10-12 reps - 2-3 sets 4. Push-Up - kneeling on stability ball against wall - 10-12 reps - 2-3 sets 5. Lunges - Forward - 10-12 reps - 2-3 sets 6. Lat pull down - 10-12 reps - 2-3 sets 7. Bridge (I call this the pelvic thrust exercise) - with one leg in the air - 10-12 reps per side - 2-3 sets 8. Back extension - on stability ball and knees off floor Warm up - walk in place, dynamic stretching - 5-10 minutes Alternate sets 1 and 2 - brief rest between Alternate sets 3 and 4 - brief rest between Alternate sets 5 and 6 - brief rest between Alternate sets 7 and 8 - brief rest between Cool down - stretching - 5 minutes Three times per week: Walk 2-3 miles, begin interval training if I so desire or Cardio video
Posts: 63,426

02-06-2012, 07:53 PM	#315
el borracho In Pat We Trust Join Date: Sep 2001 Location: Albuquerque, NM Casino cash: $6399148	Four reps @ 285lb on the bench this morning! According to http://www.muscleandstrength.com/too...alculator.html, I should be able to do a single at 322.
Posts: 11,822