*.* 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.

[Stanley Nickels]

bamp

[Silock]

Originally Posted by Stanley Nickels

I'd like a routine that helps me integrate traditional weightlifting, crossfit, tabata, and kettle bells. This likely sounds reeruned, because the results can come from dedicating yourself to any one of those methods... but hear me out.

No, it sounds reeruned because it IS reeruned. You can't build a routine with that. You have to pick one, MAYBE two. Otherwise, they are at cross-purposes. You can't set a goal that you can build toward with such a wide array of exercise styles. The general goal of "being in shape" isn't good enough. You need specifics and measurables.

Basically, I'd like a workout that lasts ~1-2 hours, three times a week.

Why??

45 minutes of lifting is PLENTY. Hit the compounds, and forget the rest. Do cardio on the off days. If it's a matter of boredom, that's one thing. But "maximizing your potential" -- what do you even mean by that?

Just because you aren't doing some crazy ass workout doesn't mean what you are doing is ineffective. Just because you lift heavy for a few sets doesn't mean you're somehow sacrificing overall fitness for muscular shape. A strong body IS a fit body. You want to help your muscular endurance, strength and VO2max all at the same time? Good luck. You're going to have to sacrifice something. I lift like a powerlifter, but am not huge nor am I really all that strong. Why? Because I do soccer 6 days a week. Can't have it both ways.

15-18 working sets per workout should be more than enough. The compound exercises -- bench, standing overhead press, deadlifts, and squats -- will do everything for you that a kettlebell routine will as far as training your kinetic chain. And they give you the added benefit of linear progression and measurable, attainable goal-setting.

Do your cardio afterward or on off-days. Intervals twice a week, and a long run on the other one.

[lewdog]

Originally Posted by Silock

No, it sounds reeruned because it IS reeruned. You can't build a routine with that. You have to pick one, MAYBE two. Otherwise, they are at cross-purposes. You can't set a goal that you can build toward with such a wide array of exercise styles. The general goal of "being in shape" isn't good enough. You need specifics and measurables.



Why??

45 minutes of lifting is PLENTY. Hit the compounds, and forget the rest. Do cardio on the off days. If it's a matter of boredom, that's one thing. But "maximizing your potential" -- what do you even mean by that?

Just because you aren't doing some crazy ass workout doesn't mean what you are doing is ineffective. Just because you lift heavy for a few sets doesn't mean you're somehow sacrificing overall fitness for muscular shape. A strong body IS a fit body. You want to help your muscular endurance, strength and VO2max all at the same time? Good luck. You're going to have to sacrifice something. I lift like a powerlifter, but am not huge nor am I really all that strong. Why? Because I do soccer 6 days a week. Can't have it both ways.

15-18 working sets per workout should be more than enough. The compound exercises -- bench, standing overhead press, deadlifts, and squats -- will do everything for you that a kettlebell routine will as far as training your kinetic chain. And they give you the added benefit of linear progression and measurable, attainable goal-setting.

Do your cardio afterward or on off-days. Intervals twice a week, and a long run on the other one.

But shouldn't I be puking because I am working out so hard?!

As always, great post Silock. I don't think I have ever disagreed with what you have posted. Great stuff.

[chiefs2012]

Got a nasty one in tonight. I still got trouble with my squats. I think i've actually regressed some in that department, but I got a form tip tonight. I'm dropping the weight and working back up with better form (keeping the knees behind the toes). I felt some joint pain while hitting some reps on bench, so I'm going to start taking the fish oils again. I kind of got lazy with those.

[Silock]

Originally Posted by lewdog

But shouldn't I be puking because I am working out so hard?!

As always, great post Silock. I don't think I have ever disagreed with what you have posted. Great stuff.

Thanks, man.

Sorry to Stanley that that came off a little harsh. I didn't mean for it to sound so combative. My apologies.

[lewdog]

Originally Posted by chiefs2012

Got a nasty one in tonight. I still got trouble with my squats. I think i've actually regressed some in that department, but I got a form tip tonight. I'm dropping the weight and working back up with better form (keeping the knees behind the toes). I felt some joint pain while hitting some reps on bench, so I'm going to start taking the fish oils again. I kind of got lazy with those.

Keeping knees behind toes is a myth. If you track right with your hips and are going below parallel, your knees go over your toes and it is not a problem. Those trying to keep knees behind toes generally are sacrificing depth to a pretty great degree.

[Silock]

Originally Posted by chiefs2012

Got a nasty one in tonight. I still got trouble with my squats. I think i've actually regressed some in that department, but I got a form tip tonight. I'm dropping the weight and working back up with better form (keeping the knees behind the toes). I felt some joint pain while hitting some reps on bench, so I'm going to start taking the fish oils again. I kind of got lazy with those.

Have you tried box squats?

[Silock]

Originally Posted by lewdog

Keeping knees behind toes is a myth. If you track right with your hips and are going below parallel, your knees go over your toes and it is not a problem. Those trying to keep knees behind toes generally are sacrificing depth to a pretty great degree.

Yeah, my knees go over my toes quite a bit.

[Omaha]

I did a boot camp style workout at my gym over lunch then I ran three miles & mowed my lawn after work. (I mention my lawn because I have a big hill in my back yard and it was rough) I had a pretty intense week.

[ImuMamalukabubuday]

Originally Posted by Stanley Nickels

Okay, I come to you guys having searched through Reddit/r/fitness, bodybuilding.com, and crossfit.com.

I'd like a routine that helps me integrate traditional weightlifting, crossfit, tabata, and kettle bells. This likely sounds reeruned, because the results can come from dedicating yourself to any one of those methods... but hear me out.

I really like getting a good, full workout in. I'm just not the type of guy that can workout for half an hour, go home, and call it a day. I don't know why. When I work out, I like to be absolutely exhausted. I've recently been working out three days a week, with traditional strength training on day 1, a run (~6 mi.) on day 2, and on day 3 I do a combination of kettle bell exercises and three or four Tabata exercises.

I like the setup I have right now, but feel like I'm a) not maximizing my potential, and b) have no real structure to this. On day 3, I might do box jumps (frontwards and side-to-side) for tabata along with wall sits and do three or four kettle bell routines, but I don't know if they're the only ones, if I could be doing them better, etc.

What do you more fitness-knowledgeable guys think? I'd be forever in your gratitude. Basically, I'd like a workout that lasts ~1-2 hours, three times a week.

You should probably try just checking out an actual CrossFit box. What you are describing is pretty much CrossFit. It entails all of that: heavy strength work, tabata work, kettle bells, box jumps, running, etc... If you aren't satisfied with a 1 hour CrossFit workout, then do a run in the mornings in addition. CrossFit is everything you mentioned, just mixed up so it's constantly varied every day.

[Omaha]

Originally Posted by ImuMamalukabubuday

You should probably try just checking out an actual CrossFit box. What you are describing is pretty much CrossFit. It entails all of that: heavy strength work, tabata work, kettle bells, box jumps, running, etc... If you aren't satisfied with a 1 hour CrossFit workout, then do a run in the mornings in addition. CrossFit is everything you mentioned, just mixed up so it's constantly varied every day.

This is what I was going to suggest for the very reason you noted. If you're not exhausted after a crossfit workout, you've likely done it wrong. Crossfitters are also encouraged to participate in a variety of sports between WODs.

[chiefs2012]

Originally Posted by lewdog

Keeping knees behind toes is a myth. If you track right with your hips and are going below parallel, your knees go over your toes and it is not a problem. Those trying to keep knees behind toes generally are sacrificing depth to a pretty great degree.

I don't go below parallel. Yeah, i've heard it's more beneficial but i've tried it before and was waking up in the middle of the night because my knees hurt so bad. I do go parallel or pretty close however.

Originally Posted by Silock

Have you tried box squats?

negative

[Omaha]

I had a pretty good chest/tricep day today. Kettlebell/TRX/Ropes tomorrow followed by a 22 mile bike ride tomorrow night. Tuesdays are good days!

[Simply Red]

I'm watching Colors and it's playing the theme Ice Tea song, 'Colors' - so i'm doing push ups and shadow boxing! Hell yes!

[Omaha]

I've also been eating like crap lately. I really need to clean that up.