*.* 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.

[NewChief]

Originally Posted by BigCatDaddy

Unless you are taking some anabolics I think you are overtraining using that routine. I would suggest a major/minor muscle split routine if you wanted to add some strength. I don't think you are recovering from tearing your muscle fibers from workout to workout.

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).

[BigCatDaddy]

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).

If you are lifting very heavy, which like is sounds like, then you can give it a shot and see what happens. I can almost guarantee you won't lose any strength by dropping a day. I've never really liked or used full body workouts I'm not 100% sure of how you can them work and still gain strength.

I know at one time I tried to do 2 chest workouts a week and actually regressed. I was using much more volume then you however.

[Silock]

Originally Posted by chiefs2012

I believe hypertrophy=muscle growth which is accomplished with higher reps. 8-12. This doesn't necessarily translate to strength which is more so accomplished in the 4-8 range. Silock or others in 3..2..1..

edit: although if you're getting stronger you're probably getting some size also.

Can't get stronger without getting bigger. Strength is really just a range, though. If you're concerned about your max number, lift in lower reps. If you're concerned more about how much you can lift over a larger number of reps, do that. You're going to grow pretty much no matter what if you keep the reps under 15. After that, it's really up to you and your goals. You'll probably get larger in the 5 rep range than the 15, though.

[Silock]

Originally Posted by BigCatDaddy

If you are lifting very heavy, which like is sounds like, then you can give it a shot and see what happens. I can almost guarantee you won't lose any strength by dropping a day. I've never really liked or used full body workouts I'm not 100% sure of how you can them work and still gain strength.

I know at one time I tried to do 2 chest workouts a week and actually regressed. I was using much more volume then you however.

Full-body workouts absolutely help strength gains for most people. Unless you're a competitive lifter, or have been doing it so long that they no longer work for you (that takes soooo many years, though), you'll be fine on a full-body workout. Starting Strength and Madcow 5x5 both use full-body workouts three times per week. The key to them is that they work different muscle groups in different amounts. For instance, you aren't doing deadlifts every single workout. One day may emphasize squats, while another emphasizes deads. One day may emphasize chest and back, and the other may emphasize shoulders and arms. Still compound lifts, still full-body workouts, still a great way to make progress.

[Silock]

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).

Most studies show that you make the best strength gains by working out a muscle three times per week.

[chiefs2012]

I used to hit bodypart 3 times a week, then 2 times a week, now i've started hitting them once a week. i've listed my routine before
sat: chest/bis
sun: legs/abs
mon: off
tues: off
wed: shoulders/tris
thurs: back
friday: off

hitting bench, squat, militaries, and barbell rows 4x5
accessory lifts reps are mixed at sets of 3

[BigCatDaddy]

Originally Posted by chiefs2012

I used to hit bodypart 3 times a week, then 2 times a week, now i've started hitting them once a week. i've listed my routine before
sat: chest/bis
sun: legs/abs
mon: off
tues: off
wed: shoulders/tris
thurs: back
friday: off

hitting bench, squat, militaries, and barbell rows 4x5
accessory lifts reps are mixed at sets of 3

What works better for you?

[BigCatDaddy]

Originally Posted by Silock

Most studies show that you make the best strength gains by working out a muscle three times per week.

It seems like there would be a lot of variables to consider on a study like that.... which muscle worked, intensity, volume, nutrition, etc

[BigCatDaddy]

Originally Posted by Silock

Full-body workouts absolutely help strength gains for most people. Unless you're a competitive lifter, or have been doing it so long that they no longer work for you (that takes soooo many years, though), you'll be fine on a full-body workout. Starting Strength and Madcow 5x5 both use full-body workouts three times per week. The key to them is that they work different muscle groups in different amounts. For instance, you aren't doing deadlifts every single workout. One day may emphasize squats, while another emphasizes deads. One day may emphasize chest and back, and the other may emphasize shoulders and arms. Still compound lifts, still full-body workouts, still a great way to make progress.

That makes sense changing up the intensity and volume on certain muscle groups. I think NC was basically going to failure on the last set every other day on bench. IMO that's over training. It's going to be okay for a noob because basically doing anything in a gym for a noob will make them stronger, but once you start hitting the 6 month plateau that people start to hit I think that's too much.

[chiefs2012]

Originally Posted by BigCatDaddy

What works better for you?

well...when i first started lifting i was hitting body part 3 time per week and made great gains until i eventually plataeud and maybe actually started regressing. so i started hitting body parts twice a week and maybe made minimal progress. I just started going once per week so I can't comment on that yet.

[BigCatDaddy]

Originally Posted by chiefs2012

well...when i first started lifting i was hitting body part 3 time per week and made great gains until i eventually plataeud and maybe actually started regressing. so i started hitting body parts twice a week and maybe made minimal progress. I just started going once per week so I can't comment on that yet.

How long have you been at it for?

[chiefs2012]

Originally Posted by BigCatDaddy

How long have you been at it for?

1.5 weeks

[Silock]

Originally Posted by BigCatDaddy

It seems like there would be a lot of variables to consider on a study like that.... which muscle worked, intensity, volume, nutrition, etc

There is a whole series on them at suppversity and there's a really long review of studie I'll try to find and post. Certainly, though, they were focused on the recreational athlete, and not pros.

[Silock]

Originally Posted by BigCatDaddy

That makes sense changing up the intensity and volume on certain muscle groups. I think NC was basically going to failure on the last set every other day on bench. IMO that's over training. It's going to be okay for a noob because basically doing anything in a gym for a noob will make them stronger, but once you start hitting the 6 month plateau that people start to hit I think that's too much.

Yeah, absolutely.

[el borracho]

Originally Posted by NewChief

Trying to get my bench up to 225 working weight. Been at it forever. Any thoughts on whether throwing incline bench helps or hurts this effort? I should add that I've made steady progress lately and threw it up 3 times today (trying to get to 5 reps), but I've pondered adding incline in as well.

Well, incline bench shouldn't hurt your flat bench, as long as you are doing the flat bench first.

Free advice:
1. Be committed to your training. Don't skip days and don't eff around while you are at the gym. Concentrate on what you are doing.
2. Bench first, before you do any other exercise.
3. Have a spotter ready for your heavy sets. Spotters allow you to push yourself for extra weight and/or extra reps.
4. Write down your lifts each time. It is easier to track progress and provides some motivation to know exactly what you did last time. Each time you go, do something more than the last (one more rep or five extra pounds each time will eventually make a big difference).
5. Listen to your body. You should know in a few weeks if your routine is working or not.
6. Visualization and/or positive thinking. Tell yourself you can do it and picture yourself doing it.
7. Eat to support your workouts.
8. Rest to support your workouts.
9. Limit your cardio. Cardio and bulking/strength training do not go together.