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Old 01-02-2013, 01:41 PM  
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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 12-26-2013, 12:01 PM   #2446
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Originally Posted by Buehler445 View Post
Eh, if he is just after aesthetics, working the abs and making them bigger, it can help. But you're right, fat goes away with calorie deficit.
Does not matter how much ab work he does. A six pack comes from the kitchen.
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Old 12-26-2013, 12:01 PM   #2447
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Originally Posted by penguinz View Post
Does matter how much about work he does. A six pack comes from the kitchen.
And cardio. Lots of cardio.
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Old 12-26-2013, 12:03 PM   #2448
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Originally Posted by Bowser View Post
And cardio. Lots of cardio.
Not really. Cardio builds your heart. It does not make you chiseled.
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Old 12-26-2013, 12:04 PM   #2449
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Originally Posted by penguinz View Post
Not really. Cardio builds your heart. It does not make you chiseled.
Melts away the flab so the abs can show...
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Old 12-26-2013, 12:04 PM   #2450
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Hahaha, like I know about showing abs. I guess do exactly the opposite of me, and you'll have abs.
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Old 12-26-2013, 12:08 PM   #2451
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Originally Posted by penguinz View Post
I have never been a fan of full body workouts.


Science says they're the most effective use of your time! What's not to like?
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Old 12-26-2013, 12:10 PM   #2452
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When you say Starting Strength followed by Madcow.....do you mean doing SS and Madcow back to back 3 days a week? Or doing SS for a period of time and then switching over to Madcow?
No, do SS until you hit the prescribed "move on" point. Then, switch to Madcow. Someone who's getting back into lifting likely wouldn't be on SS for more than a few weeks.
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Old 12-26-2013, 12:10 PM   #2453
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Originally Posted by penguinz View Post
Not really. Cardio builds your heart. It does not make you chiseled.
Truth.
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Old 12-26-2013, 12:14 PM   #2454
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Originally Posted by Silock View Post
No, do SS until you hit the prescribed "move on" point. Then, switch to Madcow. Someone who's getting back into lifting likely wouldn't be on SS for more than a few weeks.
Is there an alternative to bench press if I don't have one? Just use dumbbells?
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Old 12-26-2013, 12:15 PM   #2455
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Originally Posted by Silock View Post


Science says they're the most effective use of your time! What's not to like?
Injuries could have something to so with it. Shoulders are so f'd up it takes several days between workouts to recover.

I have to put 3 days rest between shoulder and chest day otherwise I am in constant pain.
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Last edited by penguinz; 12-26-2013 at 12:23 PM..
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Old 12-26-2013, 12:16 PM   #2456
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I have never been a fan of full body workouts.
Me neither. If I could only train 3 days a week, I probbably would through. I am a big fan of bodyparts twice a week.. been on a classic legs/push/pull/off/repeat for a while now. Sometimes I add in extra arms on the off day since I have long arm syndrome.

As far as diet goes, there is a good site with a calculator: http://iifym.com/iifym-calculator/

I'm not ultra-lean like some of the other guys in this thread, but the best advice I can give on losing bodyfat is to focus on lots of lean meats, eggs, veggies and healthy fats, and limit carbs to around your workout times. The leaner you get, the more carbs you can add in. I would never eliminate them 100% though.
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Old 12-26-2013, 12:17 PM   #2457
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I've been doing a lot of cleans lately and I've got really bad tendonitis in my left elbow. It's pretty bad. Any tips for this?
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Old 12-26-2013, 12:19 PM   #2458
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Originally Posted by Omaha View Post
I've been doing a lot of cleans lately and I've got really bad tendonitis in my left elbow. It's pretty bad. Any tips for this?
Learn how to catch a clean, most likely. And take the arms out of the scoop which seems almost impossible for most crossfitters. Scoop with the extension of the hips, not the pull of the arms and your elbows will love you. Hang cleans from mid thigh with perfect technique (arms loose but straight, never bend) to end every workout for a few weeks.
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Old 12-26-2013, 12:20 PM   #2459
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Originally Posted by Pestilence View Post
Is there an alternative to bench press if I don't have one? Just use dumbbells?
DB press is fine. As is incline DB press (or barbell) or decline press (DB or BB).
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Old 12-26-2013, 12:21 PM   #2460
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Originally Posted by Omaha View Post
I've been doing a lot of cleans lately and I've got really bad tendonitis in my left elbow. It's pretty bad. Any tips for this?
Jerk off with right hand?
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