*.* 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.

[Simply Red]

Originally Posted by penguinz

Overkill, arms get worked on almost every lift that is performed.

I'm going to start doing intermittent pull-ups on our industrial ladder at work, Peng. That'll not hurt anything.

[Aspengc8]

Originally Posted by penguinz

Overkill, arms get worked on almost every lift that is performed.

Yes, they do get indirect stimulation from other movements. They still require direct training if your after maximum growth for your arms. Arms and calves seem to recover pretty quickly for most people. I've seen some guys do 1 bicep & tricep movement every day also, and they are sporting 18+ guns. I just stick with finishing them off after my push & pull days.

[penguinz]

Originally Posted by Aspengc8

Yes, they do get indirect stimulation from other movements. They still require direct training if your after maximum growth for your arms. Arms and calves seem to recover pretty quickly for most people. I've seen some guys do 1 bicep & tricep movement every day also, and they are sporting 18+ guns. I just stick with finishing them off after my push & pull days.

Agreed, but everyday is overkill.

[UK_Chief]

Originally Posted by Aspengc8

Yes, they do get indirect stimulation from other movements. They still require direct training if your after maximum growth for your arms. Arms and calves seem to recover pretty quickly for most people. I've seen some guys do 1 bicep & tricep movement every day also, and they are sporting 18+ guns. I just stick with finishing them off after my push & pull days.

Agreed totally

[UK_Chief]

Originally Posted by penguinz

Agreed, but everyday is overkill.

Ok maybe not every day, but every time you train. Calves the same

[Aspengc8]

Originally Posted by penguinz

Agreed, but everyday is overkill.

Unless your 'assisted'

Seriously though, what do you think about arms Eod? One of the best routines I ever did (back in college) had arms every other day, 6 days a week. I ate my ass off and put on most of my size then.

mon:back/chest/bi/tri
tues: quads/hams/calves/delts
wed-sat repeat of above, with different exercises.

It was all compound movements pretty much, and advocated a cyclical keto diet. worked very well, I think it was called big beyond belief. I still have the ebook lying around somewhere lol.

[penguinz]

Originally Posted by Aspengc8

Unless your 'assisted'

Seriously though, what do you think about arms Eod? One of the best routines I ever did (back in college) had arms every other day, 6 days a week. I ate my ass off and put on most of my size then.

mon:back/chest/bi/tri
tues: quads/hams/calves/delts
wed-sat repeat of above, with different exercises.

It was all compound movements pretty much, and advocated a cyclical keto diet. worked very well, I think it was called big beyond belief. I still have the ebook lying around somewhere lol.

Why don't you do a Trap isolation day!

That would take me 4 hours a day in the gym! If I had the time and the $ to feed myself on a workout regimen like that I would do it in a heartbeat. Don;t know if I would do bi/tri isolation every other day. I already have trouble finding clothes that fit right without 18" guns!

[Demonpenz]

175 x 4 on bench today. I just wanted to say that I actually asked for a spot and went until I couldn't do this weight anymore. Trying to be humble and ngaf for looking like a weak ass pussy in the gym. Trying to stay positive and know that if I work I can get back to 225 or so.

[Simply Red]

Originally Posted by Demonpenz

175 x 4 on bench today. I just wanted to say that I actually asked for a spot and went until I couldn't do this weight anymore. Trying to be humble and ngaf for looking like a weak ass pussy in the gym. Trying to stay positive and know that if I work I can get back to 225 or so.

that's pretty darned good actually. I know I couldn't do that yet.

[Aspengc8]

Originally Posted by penguinz

Why don't you do a Trap isolation day!

That would take me 4 hours a day in the gym! If I had the time and the $ to feed myself on a workout regimen like that I would do it in a heartbeat. Don;t know if I would do bi/tri isolation every other day. I already have trouble finding clothes that fit right without 18" guns!

I'm gonna go through the ebook tonight. If I remember correctly, it was only one exercise per muscle, so that way your rotating different movements each time.

ex leg/delt day:
hack squat machine
lying leg curl
calf raise
snatch grip high pulls (upright rows with wide grip)
all 3x10-12 (close to failure as possible)

The sets & reps rotated as well. I think it peaked over a 4 week period, then deloaded the sets for 2 weeks. I wish i had the time to do that again.

[lewdog]

Originally Posted by Aspengc8

Unless your 'assisted'

Seriously though, what do you think about arms Eod? One of the best routines I ever did (back in college) had arms every other day, 6 days a week. I ate my ass off and put on most of my size then.

mon:back/chest/bi/tri
tues: quads/hams/calves/delts
wed-sat repeat of above, with different exercises.

It was all compound movements pretty much, and advocated a cyclical keto diet. worked very well, I think it was called big beyond belief. I still have the ebook lying around somewhere lol.

What I wouldn't give to be "assisted."

[ThaVirus]

I was at the gym today (Planet Fitness) and some dude kept dropping weights. The front desk manager comes over and asks him to set them down more gently and the dude was really douching it up so he was asked to leave.

As he was walking out he's like: "Alright, I'll leave but how does it feel to work at a pussy factory"

[ThaVirus]

Oh, and I started incorporating lunges into my leg day work outs. That gives me a nice soreness the next day in muscles I don't often get worked out properly .

It's encouraging.

[Demonpenz]

Originally Posted by ThaVirus

I was at the gym today (Planet Fitness) and some dude kept dropping weights. The front desk manager comes over and asks him to set them down more gently and the dude was really douching it up so he was asked to leave.

As he was walking out he's like: "Alright, I'll leave but how does it feel to work at a pussy factory"

foul on both parties. Planet Fitness is a queer dump, but also weights are expensive.

[BigBeauford]

I have been getting into running more lately, and ran 5.80 miles in 59 mins. Trying to work up to a sub 1 hour 10k. Anyone who runs a lot have any tips? I am about 235 lbs, so I know cutting down some more lbs will help.