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Old 01-02-2012, 11:56 AM  
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*.* 2012 General Fitness Thread *.*

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.

Last edited by penguinz; 01-03-2012 at 06:38 AM..
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Old 09-27-2012, 02:43 PM   #706
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Quote:
Originally Posted by Aspengc8 View Post
why on earth would you want to do medium weight at medium speed, over heavy weight at maximum speed.
Really?
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Old 09-27-2012, 02:48 PM   #707
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Originally Posted by penguinz View Post
Really?
If strength is your goal, then yeah, really. Bar speed is important when moving weight, the faster the bar moves, whether its medium or heavy, the more force is applied. More force = more fast twitch recruitment.
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Old 09-27-2012, 02:52 PM   #708
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Quote:
Originally Posted by Aspengc8 View Post
If strength is your goal, then yeah, really. Bar speed is important when moving weight, the faster the bar moves, whether its medium or heavy, the more force is applied. More force = more fast twitch recruitment.
Assuming you aren't using momentum in the lifts.
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Old 09-27-2012, 02:56 PM   #709
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Assuming you aren't using momentum in the lifts.
True dat. Love those guys bouncing deadlifts for reps!
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Old 09-27-2012, 03:00 PM   #710
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Quote:
Originally Posted by Aspengc8 View Post
If strength is your goal, then yeah, really. Bar speed is important when moving weight, the faster the bar moves, whether its medium or heavy, the more force is applied. More force = more fast twitch recruitment.
lol
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Old 09-27-2012, 03:54 PM   #711
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Originally Posted by Tribal Warfare View Post
do 10 to 12 reps a flat rate, but at lower weights it's all about perfecting the technique at medium to medium slow speed while your repping it out to 10-12. compound movements ( combine two exercises in one rep helps for variation too)
That's not what a compound exercise is.
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Old 09-27-2012, 03:59 PM   #712
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Originally Posted by Tribal Warfare View Post
Has to be the right calories, carbohydrate intake, and protein, or that shit will go to your stomach. Chill, dude it works for me. First I got my muscle dense and cut by doing the light to medium variation then did the heavy and maxed out weight. Then I alternated with pure power exercises, then mixed heavy and muscle isolation with light and heavy weight, then the compound movements I was talking about for further variation but the key element is the perfection of the technique and form without jerky speed that will **** up your joints.
Speed doesn't **** up your joints. Improper form ****s up your joints. Going too fast can cause you to ignore good form, but it's not the underlying issue. Big power lifters can also have ****ed up joints from the repetitive stress of lifting huge amounts of weight, but it's certainly not a speed issue.

And if you are moving the appropriate amount of weight, you won't be able to move the bar that fast, anyway.
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Old 09-27-2012, 04:08 PM   #713
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Originally Posted by Silock View Post
Speed doesn't **** up your joints. Improper form ****s up your joints.
both are very relative when someone is just focusing on putting up the weight and unable to lower it down properly which I went over with correct technique and feeling the muscle contract when you flex while doing 10-12 reps.
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Old 09-27-2012, 04:26 PM   #714
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Originally Posted by Tribal Warfare View Post
both are very relative when someone is just focusing on putting up the weight and unable to lower it down properly which I went over with correct technique and feeling the muscle contract when you flex while doing 10-12 reps.
Again, that isn't a speed issue.
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Old 09-27-2012, 04:28 PM   #715
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Again, that isn't a speed issue.
really you are a doctor?
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Old 09-27-2012, 06:11 PM   #716
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Originally Posted by Tribal Warfare View Post
both are very relative when someone is just focusing on putting up the weight and unable to lower it down properly which I went over with correct technique and feeling the muscle contract when you flex while doing 10-12 reps.
Anytime someone mentions feeling the muscle contract I know for a fact they don't squat or deadlift!

I have never once given a shit about feeling a muscle contract.

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Old 09-27-2012, 06:11 PM   #717
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We are getting trolled in the fitness thread!!!
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Old 09-27-2012, 06:19 PM   #718
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really you are a doctor?
The **** does that matter? I know the problem. If you are using weights that you can hurt yourself by moving too quickly, you aren't using the right amount of weight.
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Old 09-28-2012, 06:23 AM   #719
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Anytime someone mentions feeling the muscle contract I know for a fact they don't squat or deadlift!

I have never once given a shit about feeling a muscle contract.

I couldn't tell if he was trolling or not. If your trying to pull 500 for a triple, you sure as hell aren't going to control the negative or try and 'feel' the muscle.. your going to try and pull as fast as you can (even though the bar may move slow).
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Old 09-28-2012, 03:42 PM   #720
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Originally Posted by Aspengc8 View Post
I couldn't tell if he was trolling or not. If your trying to pull 500 for a triple, you sure as hell aren't going to control the negative or try and 'feel' the muscle.. your going to try and pull as fast as you can (even though the bar may move slow).
For sure, that is Muscle and Fitness talk!

I have gotten relatively big, although not super strong by powerlifting standards and I have never gave a shit how the muscle "felt" while I lifted weight. I continuously try to add weight to the bar while focusing on Squats, Deads, Military Press and Bench to start every workout I ever do.
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Old 09-28-2012, 03:55 PM
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