*.* 2014 General Fitness Thread *.*

[penguinz]

Welcome to 2014! Now get your ass in top physical condition!

No one else started it so here it is!

**From the 2013 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.

[Simply Red]

Or could you maybe just re drop the link or suggest what page Abs would be discussed....?

[ThaVirus]

Originally Posted by el borracho

Pretty easy to get a pump in your quads. If you are not, then you probably need to do more reps (in each set, not necessarily more sets). Or you can try drop sets; or you can try supersets; or you can try flexing the muscle for 60 seconds immediately after each set.

What are your goals and what are you doing currently?

Originally Posted by penguinz

Put 135 on the bar and get in 100 reps in as few sets as possible. Parallel or lower or the rep doesn't count.

I was just curious because I've never gotten a noticeable pump in my quads or calves after a workout. I didn't know if there was some kind of anatomical difference between leg muscles and your chest/arms or if I'm just not working hard enough..

[ThaVirus]

Anyway, I've been low-calorie ing it up for the last few days. I had tried to bulk up the "wrong" way and just didn't like the amount of fat I developed on my belly. So the plan is to shave off the few pounds I stored up in that region and start over doing it with lean meats and veggies and things.

I want to be bigger but I'd rather be lean and healthy.

[Simply Red]

Originally Posted by big nasty kcnut

except for the bitter cold i have been working out thou what a good cure for legs tightening i have to move around at my job and need something to help me move got anything

Epsom salt bath buddy. Epsom Salt - Get it at Target or Walgreens - if you go to Walmarts, I'm kicking your ass at or near the George Brett statue at the K this, next season.

Got it!

[big nasty kcnut]

Dude I don't fight this gore my health and bath salt I'll give that a try

[Simply Red]

Originally Posted by big nasty kcnut

Dude I don't fight this gore my health and bath salt I'll give that a try

i'm jokin with ya bud - yes buy some and make the bath fairly hot - should help.

[Buehler445]

Originally Posted by big nasty kcnut

except for the bitter cold i have been working out thou what a good cure for legs tightening i have to move around at my job and need something to help me move got anything

Stretch before you go to bed. Eat bananas. Drink lots of water.

[Buehler445]

Originally Posted by Simply Red

I would like some ab exercise suggestions please, ones in which nothing else it required.

Are you looking for alternatives to sit-ups or what?

[Simply Red]

Hi Silock,


I have to know - do you still have days you eat a whole bag of oranges? can you explain the benefits of that?

[Silock]

Originally Posted by Simply Red

I would like some ab exercise suggestions please, ones in which nothing else it required.

Ab rollouts on a wheel.

You're better off doing complex movements, though. I haven't done ab specific exercises in nearly a decade.

[Silock]

Originally Posted by Simply Red

Hi Silock,


I have to know - do you still have days you eat a whole bag of oranges? can you explain the benefits of that?

Yes.

No benefits other than I like oranges, and it fits my macros and gives me energy. I don't consume a ton of oranges and then consume a ton of other sugar or carbs on top of that, though. If I eat that many oranges, that's basically my carb intake for the day.

They also take up a lot of room in your stomach, being mostly water and fiber, so they really fill you up and keep you full for a while.

[Simply Red]

Originally Posted by Silock

Yes.

No benefits other than I like oranges, and it fits my macros and gives me energy. I don't consume a ton of oranges and then consume a ton of other sugar or carbs on top of that, though. If I eat that many oranges, that's basically my carb intake for the day.

They also take up a lot of room in your stomach, being mostly water and fiber, so they really fill you up and keep you full for a while.

that's cool - i only mess with those and pineapple, I don't venture too far out w/ sweets even the natural stuff.

[Aspengc8]

Originally Posted by ThaVirus

Anyway, I've been low-calorie ing it up for the last few days. I had tried to bulk up the "wrong" way and just didn't like the amount of fat I developed on my belly. So the plan is to shave off the few pounds I stored up in that region and start over doing it with lean meats and veggies and things.

I want to be bigger but I'd rather be lean and healthy.

If your trying to put size on, your going to put a bit of fat on, no matter which way you cut it. Maybe start with a lower surplus, like +250 cals over mtce and work your way up from there. Your body doesn't exactly work in '24hr cycles', so make sure your still eating a good amount on 'off days'.

[Aspengc8]

Originally Posted by ThaVirus

I was just curious because I've never gotten a noticeable pump in my quads or calves after a workout. I didn't know if there was some kind of anatomical difference between leg muscles and your chest/arms or if I'm just not working hard enough..

It's probably the latter. What does your leg day look like? Leg press & Hack squat machine with your feet closer together, as well as walking lunges or bulgarian split squats should pump the shit out of your quads.

[penguinz]

Originally Posted by ThaVirus

I was just curious because I've never gotten a noticeable pump in my quads or calves after a workout. I didn't know if there was some kind of anatomical difference between leg muscles and your chest/arms or if I'm just not working hard enough..

For a lot of people legs tend to benefit more from high reps. I feel much more from a day of high rep sets with less weight over doing high weight and low reps.