*.* 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.

[KCUnited]

I'm reading up on Rippetoe's 3x5 and would like to start it as a novice. However, I have a reconstructed knee with a limited range of motion, about 90 degrees. My knee is stable, but is caked with scar tissue limiting my rom (I've had it scoped twice). No way I can do a proper squat as I can't get my hips lower than my knees.

Any way I can do this workout with a squat alternative?

TIA

[Silock]

Have you tried box squats? You could try hack squats, if you have the machine.

[KCUnited]

Originally Posted by Silock

Have you tried box squats? You could try hack squats, if you have the machine.

Good thinking on the box squat. I'll try them both in the morning. Rep.

[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.

[Silock]

Decline > incline

Works more muscle

[Brock]

Adding more reps to a "max" weight is something I've never been any good at. I get to where I want to weight wise, but 4 or 5 reps is all I get out of it. I should add I don't use a spotter, so I probably am not going all out effort wise.

[ThaVirus]

Originally Posted by Brock

Adding more reps to a "max" weight is something I've never been any good at. I get to where I want to weight wise, but 4 or 5 reps is all I get out of it. I should add I don't use a spotter, so I probably am not going all out effort wise.

Definitely not going all out effort-wise. You could probably get another rep or two each set with a spotter. You need muscular hypertrophy (I think it's hypertrophy). That's where you get stronger...

[Omaha]

Originally Posted by MrNightly

I used to do Insanity, and absolutely loved it. I recently started instructing at a new gig in town called KOSAMA. It's a blast, group setting type workout. Cover's everything from Plyo, Upper/Lower body, Kettle Bells, Kickboxing, Circuits and Abs. Plus its easy to keep motivated in the group setting instead of working out alone.

Lot's of guys and girls getting their 2012 off to a right start with KOSAMA. I really enjoy the cardio aspect of it.

I used to do heavy lifting and just got tired of the bulk and lack of speed. When I started martial arts a few years ago, I stopped heavy lifting. I miss the burn at times, but absolutely love the quickness and agility I gained without the heavy weights.

Here's to 2012 and beyond!!!

Congrats on the new gig. Kosamas are popping up all over Omaha. There's one about a mile from my house.

[Omaha]

I got a load of new PT exercises yesterday. I'm supposed to start seeing the light at the end of the tunnel, but my back still starts getting uncomfortable after 5-10 minutes of standing. Hopefully that will be long gone by the weekend.

[chiefs2012]

Originally Posted by ThaVirus

Definitely not going all out effort-wise. You could probably get another rep or two each set with a spotter. You need muscular hypertrophy (I think it's hypertrophy). That's where you get stronger...

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.

[Aspengc8]

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.

How many times per week are you benching now, and at what loads? What type of assistance work are you doing?

[NewChief]

Originally Posted by Aspengc8

How many times per week are you benching now, and at what loads? What type of assistance work are you doing?

I'm doing 3x5: 185, 205, 215 (I tried 225 for 3rd set this week and got it 3 times). 3 times per week. I also do deads, squats, weighted pullups, military.

[D-Train6906]

Originally Posted by NewChief

I'm doing 3x5: 185, 205, 215 (I tried 225 for 3rd set this week and got it 3 times). 3 times per week. I also do deads, squats, weighted pullups, military.

3 times a week sounds a bit much to hit chest. what other exercises do you do on "chest" day?

[NewChief]

Originally Posted by D-Train6906

3 times a week sounds a bitch much to hit chest. what other exercises do you do on "chest" day?

I do that full body workout (bench, dead, squat, military, pullups) 3 times a week. Off days I usually do some kind of interval cardio/weight circuit (if I do anything) like kettlebell swings, rowing machines, jump rope, burpee, box jumps, etc..

[BigCatDaddy]

Originally Posted by NewChief

I do that full body workout (bench, dead, squat, military, pullups) 3 times a week. Off days I usually do some kind of interval cardio/weight circuit (if I do anything) like kettlebell swings, rowing machines, jump rope, burpee, box jumps, etc..

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.