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Old 01-02-2013, 01:41 PM  
penguinz penguinz is offline
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*.* 2013 General Fitness Thread *.*

Welcome to 2013! Now get your ass in top physical condition!

**From the 2012 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.
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Old 11-25-2013, 09:34 AM   #2086
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Originally Posted by el borracho View Post
Ideas you might try:
individual work on the deltoids and triceps (overhead presses, close-grip bench)
review your form on the exercise (make sure your hands are in the right place; make sure you are using the chest- not shoulders- to lift)
review your training program (add another day on incline bench if you need more; delete some sets if you are overtraining)
review your diet (make sure you are getting enough nutrition)
review your rest (make sure you are getting enough sleep)

Out of curiosity, how much can you handle on the flat bench?
This. I'm sure I'll get ragged on for this, but if your goals are purely aesthetic (ie you dont plan to powerlift or compete), then there's no reason to barbell flat or incline bench. Dumbells and various angle cable flies will get you to where you want to go, chest wise.
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Old 11-25-2013, 09:53 AM   #2087
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Originally Posted by Aspengc8 View Post
Yeah it eliminates almost all processed junk. I do love me some uncured bacon, too. I tend to stay away from heavy amounts of fruits and stick to just oats, rice and potatoes. I dont know the science behind it, but a few of my buddies who compete on stage tend to stay away from it, something about the way the liver handles fructose. I'm a little bit of a 'all things in moderation' guy, so I enjoy some fruit or cake or whatever, when I want it.
I've read the same thing regarding fructose/fruit. I'll buy some fruit if I've craving something and that's usually an apply that I can dip in a honey/almond butter mixture.

And I agree that when the occasional cake craving comes a knockin' you have to answer or you'll go crazy. None of these cravings ever leads to weight gain.
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Old 11-25-2013, 09:27 PM   #2088
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I expected to have my energy level drop, but I noticed the opposite. The stricter I am with paleo seems to have a direct correlation to how good I feel. Since I started paleo I've had more energy, my allergies are almost completely nonexistent (I don't even take my allergy meds any more), I've lost weight, my skin has completely cleared up, and I just feel a lot better.
I'm glad it works for you.

That being said, I'm 99% certain all of those things are in your head. Which is fine, because if that's how you feel, that's how you feel.

The objective scientific data just doesn't back that up for the general population.
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Old 11-25-2013, 09:30 PM   #2089
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Originally Posted by Aspengc8 View Post
Yeah it eliminates almost all processed junk. I do love me some uncured bacon, too. I tend to stay away from heavy amounts of fruits and stick to just oats, rice and potatoes. I dont know the science behind it, but a few of my buddies who compete on stage tend to stay away from it, something about the way the liver handles fructose. I'm a little bit of a 'all things in moderation' guy, so I enjoy some fruit or cake or whatever, when I want it.
Fructose preferentially fills liver glycogen before it fills muscle glycogen. That's why they do it. Which is valid, up to a point. If you're overindulging on fructose as well as glucose, the excess fructose will definitely turn to fat. However, if you're below what your muscles need to refill muscle glycogen by not eating enough simple carbs (glucose), then the excess fructose can refill muscle glycogen. If not . . . fat production.
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Old 11-25-2013, 09:31 PM   #2090
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Originally Posted by Aspengc8 View Post
This. I'm sure I'll get ragged on for this, but if your goals are purely aesthetic (ie you dont plan to powerlift or compete), then there's no reason to barbell flat or incline bench. Dumbells and various angle cable flies will get you to where you want to go, chest wise.
This is all true.

However, I find the "goal" aspect of lifting is one of the things that keeps me motivated to keep lifting. Hard to set a goal on chest flies and not internally feel like a tool

One thing I forgot to mention was look at how or even IF you're packing your shoulders on incline. Since you can bench a lot more in other variations, it could be that you're just not giving yourself a stable platform to bench off of on the incline.
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Old 11-25-2013, 09:42 PM   #2091
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Originally Posted by Silock View Post
I'm glad it works for you.

That being said, I'm 99% certain all of those things are in your head. Which is fine, because if that's how you feel, that's how you feel.

The objective scientific data just doesn't back that up for the general population.
Well, dairy definitely makes me break out. That's not in my head. If I eat ice cream I get acne on my forehead every ****ing time.

And the allergy thing is real, too. We even did it for my son and his allergies improved too.

Maybe feeling better overall is in my head, but the rest of it is very real.
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Old 11-25-2013, 09:46 PM   #2092
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Originally Posted by Omaha View Post
Well, dairy definitely makes me break out. That's not in my head. If I eat ice cream I get acne on my forehead every ****ing time.

And the allergy thing is real, too. We even did it for my son and his allergies improved too.

Maybe feeling better overall is in my head, but the rest of it is very real.
It's like the Matrix. Your mind makes it real.

I mean, it absolutely possible to have dairy allergies. Or wheat allergies (far less common). And maybe that's it. Which is why I left 1% wiggle room. Maybe you legitimately have problems with those things. The vast majority of the population doesn't, but there seem to be a shitload of people that think they do (far more than what science has actually shown to be a real allergy in the general population).
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Old 11-25-2013, 10:06 PM   #2093
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Originally Posted by Silock View Post
It's like the Matrix. Your mind makes it real.

I mean, it absolutely possible to have dairy allergies. Or wheat allergies (far less common). And maybe that's it. Which is why I left 1% wiggle room. Maybe you legitimately have problems with those things. The vast majority of the population doesn't, but there seem to be a shitload of people that think they do (far more than what science has actually shown to be a real allergy in the general population).
I've tested it for 2 years. Too much cheese, a Starbucks latte, a bowl of ice cream... all of these give me acne like a teenager.

My doctor said the allergy thing was also likely dairy. He recommended that we switch my son to almond milk.

Wheat just makes me bloaty. I think that pretty much happens to everyone to some degree. Maybe this stuff doesn't work for everyone, but it is working for us.
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Old 11-26-2013, 07:08 AM   #2094
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This is all true.

However, I find the "goal" aspect of lifting is one of the things that keeps me motivated to keep lifting. Hard to set a goal on chest flies and not internally feel like a tool
The goal can be pretty subjective. Not sure why you would feel like a tool if your goal is max hypertrophy? We've had plenty of sessions where we start on pec-dec to fully pre-exhaust, then move over to dumbell flat. Yeah, you cant press as much weight, but as far as fully stimulating the chest to grow, your right there.
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Old 11-26-2013, 07:30 AM   #2095
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Originally Posted by Aspengc8 View Post
The goal can be pretty subjective. Not sure why you would feel like a tool if your goal is max hypertrophy? We've had plenty of sessions where we start on pec-dec to fully pre-exhaust, then move over to dumbell flat. Yeah, you cant press as much weight, but as far as fully stimulating the chest to grow, your right there.
Because for me, strength goals are attained more quickly than size goals. I grow slooooooow.

I mean, I do those exercises, too, but the other way around. So, I'll do my goal weight for the pressing and then work on volume/exhaustion after with accessory exercises. But I don't have a real goal weight for those, because it can vary a bit depending on how well the pressing went.
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Old 11-26-2013, 08:22 AM   #2096
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My PT is out of town this week, but he added day 2 of my 5 day circuit to my workout page. He said to try what I was comfortable with until he gets back next week.

I'm wondering where the best place to find examples of the following exercises might be. I may or may not already know what they are, and I just didn't know what they were called. I can Google, but I thought I'd see if anyone in here knew of a good site to show me good examples of form.

Barbell Squat - is this just holding a barbell while you do squats? If so, I've got the form.

Barbell Lunge - (same question as squat)

Lying Hamstring Curl - He said with the physio ball. I assume this is where you lie on your back, put your feet up on the ball, lift up the pelvis and roll the ball towards you and back out?

The others are on the bike or on a weight machine (which I can look at for instructions and form).

Thanks!
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Last edited by luv; 11-26-2013 at 08:29 AM..
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Old 11-26-2013, 08:27 AM   #2097
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I wouldn't barbell squat without the trainer present.

Exrx.net has tons of info on form and alternate exercises.
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Old 11-26-2013, 08:43 AM   #2098
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Originally Posted by Silock View Post
It's like the Matrix. Your mind makes it real.

I mean, it absolutely possible to have dairy allergies. Or wheat allergies (far less common). And maybe that's it. Which is why I left 1% wiggle room. Maybe you legitimately have problems with those things. The vast majority of the population doesn't, but there seem to be a shitload of people that think they do (far more than what science has actually shown to be a real allergy in the general population).
I would contest that the vast majority of the public does actually have varying degrees of dairy issues that they ignore. I don't know that it affects energy level, but it does effect digestion as well as complexion and things of that nature.
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Old 11-26-2013, 08:43 AM   #2099
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I incline pressed 275x20 last night.

That is all.
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Old 11-26-2013, 08:44 AM   #2100
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I wouldn't barbell squat without the trainer present.

Exrx.net has tons of info on form and alternate exercises.
Thanks.
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