*.* 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.

[GloryDayz]

I've next stopped lifting... So I'm OK.. Talk amongst yourselves..

[penguinz]

Originally Posted by GloryDayz

I've next stopped lifting

[penguinz]

[Silock]

Originally Posted by penguinz

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

Muscle protein synthesis is not necessarily the same as muscle growth.

Carry on.

[penguinz]

Originally Posted by Silock

Muscle protein synthesis is not necessarily the same as muscle growth.

Carry on.

It does not say the same. It says the synthesis can lead to growth.

The most important part is to stay light enough to do full range with good form.

[chiefs2012]

Did 315 on squat yesterday which was easily a PR for me. I hadn't maxed squat in a long time. I think I'll be able to get much higher than that over time. It should be quite a bit higher in relation to my bench being in the 260-270ish range.

[Silock]

Originally Posted by penguinz

It does not say the same. It says the synthesis can lead to growth.

The most important part is to stay light enough to do full range with good form.

I know, I was just commenting, because the title indicated something different than the actual study did. Personally, I'd rather be stronger and also bigger, so sticking to the lower reps for the major lifts works well for me.

Moreover, there are several studies that say you build just about the same amount of muscle when you use a rep range between 3 and 15. It's just a matter of where you want the emphasis placed in your training -- your maxes or your lifting endurance, and it's necessary to train both at some point.

You can do very heavy weight with good form and full range of motion. It's just that when working nearer the max, form breaks down more quickly.

[lewdog]

Originally Posted by Silock

I know, I was just commenting, because the title indicated something different than the actual study did. Personally, I'd rather be stronger and also bigger, so sticking to the lower reps for the major lifts works well for me.

Moreover, there are several studies that say you build just about the same amount of muscle when you use a rep range between 3 and 15. It's just a matter of where you want the emphasis placed in your training -- your maxes or your lifting endurance, and it's necessary to train both at some point.

You can do very heavy weight with good form and full range of motion. It's just that when working nearer the max, form breaks down more quickly.

What do you do for a living? You know your lifting shit and I agree with you on like everything you post.

[Silock]

I'm in grad school for something completely unrelated -- Global and International Studies.

This is just a hobby for me.

[penguinz]

Originally Posted by Silock

It's just that when working nearer the max, form breaks down more quickly.

And tons of people get to this point where they are doing too much weight with bad form. This was the main purpose for that posting. Better off going lighter with full range and good form than trying to pump your ego and go super heavy with bad form.

[Silock]

Yeah, I agree with that, totally.

[Kyle DeLexus]

Originally Posted by penguinz

And tons of people get to this point where they are doing too much weight with bad form. This was the main purpose for that posting. Better off going lighter with full range and good form than trying to pump your ego and go super heavy with bad form.

At the gym I used to work at, this one guy would come in 4 nights a week and use so much weight that every rep was a full body effort half rep. He must have used all of his energy to finish his workout though, because he never once put the weight plates back on the racks.

[Brock]

Interesting article about the "cult" of crossfit.

http://health.yahoo.net/articles/fit...-cult-crossfit

[DBOSHO]

I hate all of you strong mother****ers.

[lewdog]

Originally Posted by Silock

I'm in grad school for something completely unrelated -- Global and International Studies.

This is just a hobby for me.

Haha I am in the same boat!

Although I tried the business for a few years after my bachelor's but financially it wasn't what I wanted and I felt I had to sell out to keep clients.