*.* 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.

[penguinz]

Originally Posted by AndChiefs

I'm sorry you had to find out this way.

[Canofbier]

Another n00b question: is it safe to say that when your muscles still feel sore/exhausted that it is inadvisable to work them again, and similarly that if they feel good then they're ready to go?

I might like to repeat a couple of the lifts I did this morning as a part of my workout tomorrow morning, but only if it's sensible to do so.

[BigCatDaddy]

Originally Posted by Canofbier

Another n00b question: is it safe to say that when your muscles still feel sore/exhausted that it is inadvisable to work them again, and similarly that if they feel good then they're ready to go?

I might like to repeat a couple of the lifts I did this morning as a part of my workout tomorrow morning, but only if it's sensible to do so.

What type of routine are you doing? Your body grows and gets stronger during recovery. If you aren't giving your body a chance to recover it can be counter productive. Most likely the answer to your question what little I have to go on based on what information you provided is no. Don't work the same muscle groups on back to back days.

Generally work the major muscle groups once a week and the minor ones once or twice if you are doing a split workout. I'm not sure if you are doing circuit training, but I'd think you'd still take a day or two off in between workouts.

[Hammock Parties]

Got my fifth post-surgery workout in today. Doing well, no setbacks.

I feel like Sauron regaining his former strength. Soon I will take physical form.

Also going to the gym at 5:30 SUCKS.

[Silock]

Originally Posted by Count Zarth

Got my fifth post-surgery workout in today. Doing well, no setbacks.

I feel like Sauron regaining his former strength. Soon I will take physical form.

Also going to the gym at 5:30 SUCKS.

w00t

And yes, it does. I prefer 2 in the morning, but I don't get to do that very often.

[Silock]

Originally Posted by Canofbier

Another n00b question: is it safe to say that when your muscles still feel sore/exhausted that it is inadvisable to work them again, and similarly that if they feel good then they're ready to go?

I might like to repeat a couple of the lifts I did this morning as a part of my workout tomorrow morning, but only if it's sensible to do so.

Generally, you need about 36 hours between working the same set of muscles.

Some muscles can be worked slightly more frequently, like abs and some calf and bicep work. You don't want to work the lower back more frequently than that, unless you're just doing Supermans or something.

[ThaVirus]

I'm at the gym now and I feel horrible. I just want to go home and eat then pass the **** out.

[Silock]

Originally Posted by ThaVirus

I'm at the gym now and I feel horrible. I just want to go home and eat then pass the **** out.

Do it.

I always stop a workout if I'm feeling shitty and lifting shitty. Better to rest and hit it hard the next time than suffer through and burn up early.

[ThaVirus]

If I did that I'd walk out on approximately 90% of my workouts

I actually do not like exercising/lifting weights.

[Silock]

Originally Posted by ThaVirus

If I did that I'd walk out on approximately 90% of my workouts

I actually do not like exercising/lifting weights.

Well, then . . . suck it up, fatty!

[ThaVirus]

Pssh. I could never be fat. Neva!

[Canofbier]

Originally Posted by BigCatDaddy

What type of routine are you doing? Your body grows and gets stronger during recovery. If you aren't giving your body a chance to recover it can be counter productive. Most likely the answer to your question what little I have to go on based on what information you provided is no. Don't work the same muscle groups on back to back days.

Generally work the major muscle groups once a week and the minor ones once or twice if you are doing a split workout. I'm not sure if you are doing circuit training, but I'd think you'd still take a day or two off in between workouts.

Originally Posted by Silock

Generally, you need about 36 hours between working the same set of muscles.

Some muscles can be worked slightly more frequently, like abs and some calf and bicep work. You don't want to work the lower back more frequently than that, unless you're just doing Supermans or something.

I'm at the beginning of an early mass-building routine which I'm still figuring out the specifics of. Yesterday I did back, shoulders and chest and today I did all of the leg press, leg extension and leg curl. I was considering doing the benchpress again today (since it is probably my weakest lift and the one I want to improve upon the most).

Incidentally, I reaffirmed today what I really already knew: years of being a fat kid have given me pretty awesome legs. It's the first time that I've done lifting with them in a LONG time and I'm already about to max out the machines. I might just have to learn free weights in order to progress, god forbid.

[Aspengc8]

Originally Posted by Canofbier

I'm at the beginning of an early mass-building routine which I'm still figuring out the specifics of. Yesterday I did back, shoulders and chest and today I did all of the leg press, leg extension and leg curl. I was considering doing the benchpress again today (since it is probably my weakest lift and the one I want to improve upon the most).

Incidentally, I reaffirmed today what I really already knew: years of being a fat kid have given me pretty awesome legs. It's the first time that I've done lifting with them in a LONG time and I'm already about to max out the machines. I might just have to learn free weights in order to progress, god forbid.

sounds like you don't know what your doing. If your fat (>15% IMO), stop worrying about 'mass' building and get your diet/eating habits in check. Learn and stick with the power movements that are going to make you strong and big - squat, deadlift, bench press, overhead press, chin, dip. Your workouts should focus on these primary movements first, and include some 'accessory' work to directly target certain muscles (hypertrophy). Add a little cardio as needed but not to impede recovery. Follow a proven template that you can find in the OP, or look up a beginner routine (starting strength, madcow 5x5, 5/3/1, candito linear strength, upper/lower, push/pull.. many more to choose from).

[Canofbier]

Originally Posted by Aspengc8

sounds like you don't know what your doing. If your fat (>15% IMO), stop worrying about 'mass' building and get your diet/eating habits in check. Learn and stick with the power movements that are going to make you strong and big - squat, deadlift, bench press, overhead press, chin, dip. Your workouts should focus on these primary movements first, and include some 'accessory' work to directly target certain muscles (hypertrophy). Add a little cardio as needed but not to impede recovery. Follow a proven template that you can find in the OP, or look up a beginner routine (starting strength, madcow 5x5, 5/3/1, candito linear strength, upper/lower, push/pull.. many more to choose from).

You're correct that I'm pretty inexperienced, but I don't think I'm as far behind as you're insinuating. I've got a bit of chub, but not too much - I'm already eating a high-protein diet (150-200g daily with greens and a few cups of berries thrown in), and at a deficit for now in order to cut down closer to 10% or so. Maybe "mass building" wasn't the right way to put it.

I guess I wasn't too explicit in my last post, but I've already looked at routines and am doing more of a upper/lower cycle with rest thrown in every few days. I'm certainly open to critique, but I think I'm hitting the important bits:

Upper Body
Chest Press
Seated Row
Overhead Press
Lat Pull Down
Bicep Curl
Triceps Extension

Lower Body
Leg Extension
Leg Curl
Inside Thigh (Adduction Machine)
Outside Thigh (Abduction Machine)
Leg Press
Calf Raise

Example Workout Program:
Monday: Rest
Tuesday: Upper Body
Wednesday: Lower Body
Thursday: Rest
Friday: Upper Body
Saturday: Lower Body
Sunday: Rest

[Silock]

Upper body routine is decent, but ditch the lat pull down for a pull-up. Add proper face pulls, as well.

Your lower body routine needs an overhaul. It's all accessory work. You should be doing some kind of squat variation. If you don't have the flexibility, do some machine hack squats while you work on doing box squats or bare bar squats. Good mornings would be a great addition, as well as deadlifts. You're doing almost nothing that strengthens your core.

What are you doing for cardio?