*.* 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.

[kepp]

Originally Posted by jiveturkey

My Facebook feed is loaded with soft shitty bodies that are runners. They are also the one's most often complaining about their inability to loose weight.

I like to include a couple of 5k obstacle/mud runs per year just to get me into a different routine. I'll train for a month leading up, which means continuing with weights 3 times per week and adding a sprint work out once per week. I'll basically sprint 1.5 miles and walk 1.5 miles (sprint the straights, walk the turns). It's actually a grueling workout. I'm also at my thinnest when I head to an actual race.

So when I suggest to team chub that they switch to sprint workouts they tell me I'm crazy.

You can't out-train a bad diet. A lot of those people have a "I run so I can eat" mentality. Personally speaking, I think that's ridiculous. Diet is a huge part of overall health. And just because I can run 15 or 20 miles at a time doesn't mean I'm healthy overall.

[Hammock Parties]

Originally Posted by scott free

I lift anywhere from 3 rep sets to 15 on a given day, to keep the muscles confused.

Well thank ****ing Christ. This whole argument is for nothing.

Alex Smith still sucks, though. I'll see you in hell, scott free.

[Silock]

[AndChiefs]

Originally Posted by CaliforniaChief

Great weekly weigh-in today...down to 343 and 10 ounces...a loss of just over 5 pounds.

I've been off the bike due to the accident last week, but am good to go now, just eating really well.

Congrats! Keep it up.

[Easy 6]

Originally Posted by Silock

Show me a link that says its not a sound principle, I'll wait...

[NewChief]

Originally Posted by Silock

You're getting predictable in your old age.

[Silock]

I just wanted to use that .gif because I ****ing hate that term.

It depends on what you mean by muscle confusion. There are certainly benefits to varying intensities and rep ranges, although doing so on a day to day basis may not be ideal, depending on your goals. Changing up the specific exercises every workout is absolutely unnecessary, though.

[Silock]

Originally Posted by NewChief

You're getting predictable in your old age.

On the whole, using that .gif feels good.

[luv]

Originally Posted by scott free

Show me a link that says its not a sound principle, I'll wait...

It depends. The key isn't necessarily confusion, but the engage the entire muscle. You can switch up exercises all you want, but if you're only working half of the muscle, then you're only getting half the results. If you do lifts that engage the entire muscle every time, then you don't have to mess around with muscle confusion.

I'm probably mixed up in there somewhere. I'm sure someone will correct me if I'm wrong.

[Aspengc8]

Originally Posted by scott free

And where was it I said I didn't lift either dumbbells or barbells, where did I say I didn't lift?

I lift anywhere from 3 rep sets to 15 on a given day, to keep the muscles confused.

Show me where I said it now or shut your fat ****ing mouth about me.

Originally Posted by luv

It depends. The key isn't necessarily confusion, but the engage the entire muscle. You can switch up exercises all you want, but if you're only working half of the muscle, then you're only getting half the results. If you do lifts that engage the entire muscle every time, then you don't have to mess around with muscle confusion.

I'm probably mixed up in there somewhere. I'm sure someone will correct me if I'm wrong.

[Easy 6]

Originally Posted by luv

It depends. The key isn't necessarily confusion, but the engage the entire muscle. You can switch up exercises all you want, but if you're only working half of the muscle, then you're only getting half the results. If you do lifts that engage the entire muscle every time, then you don't have to mess around with muscle confusion.

I'm probably mixed up in there somewhere. I'm sure someone will correct me if I'm wrong.

First off, Silock read me wrong or I wasn't specific enough, I don't usually change from low to high reps daily, that's unnecessary... its mostly for when you plateau and aren't seeing gains, which means the muscles have become used to the same routine.

As for engaging the entire muscle, are you meaning getting full extension/going through 100% range of motion with proper form on every rep, instead of, for instance, going halfway down on weighted dips go all the way? Or blasting out 10 halfassed reps when 5 perfect ones would be better?

If so, then I agree... but "muscle confusion" is nothing new at all, its been around since atleast the 80's, Tony Horton sure as hell didn't invent it.

[Rudy tossed tigger's salad]

Originally Posted by luv

It depends. The key isn't necessarily confusion, but the engage the entire muscle. You can switch up exercises all you want, but if you're only working half of the muscle, then you're only getting half the results. If you do lifts that engage the entire muscle every time, then you don't have to mess around with muscle confusion.

I'm probably mixed up in there somewhere. I'm sure someone will correct me if I'm wrong.

What the **** is this?

[BigCatDaddy]

That's odd because off the big runners I see look frail as ****. Very little muscle at all since they end up burning it for fuel on those long ass runs. There is a guy at my gym that runs about 10 miles in an hour on a treadmill, totally hauling ass and I've never seen anything like it in a gym. To his credit he was once a 370lb fatty that now weights 200lbs at 6'4 and he thinks he looks good. While thin, he has that "skinny fat" look that I think looks worse that carrying fat on some people. Just skin, bones, and layer of fat.

[Cheater5]

Originally Posted by scott free

Show me a link that says its not a sound principle, I'll wait...

http://www.t-nation.com/training/p90...sion-the-truth

I tried P90X for a little while, and yeah my endurance went up but my overall strength suffered greatly. So...I did some research an found the attached article written by Charles Staley, from the article:

"P90X uses targeted training phases so your body keeps adapting and growing. You'll never "plateau" – which means your body will never get used to the routines, making improvements slow down or even stop."

Please allow me a moment here, because there are so many great ways to destroy this claim, I'm not even sure where to start. Here's how I'll tackle it: Since I know many P90X converts liken themselves to being super-intense athlete types, maybe it might be instructive to look at how the typical Olympic athlete trains. Let's take the sport of weightlifting. When you look at a 3-minute video clip of great weightlifters in training, it's quite exciting and inspiring. You'll wanna go straight to the gym after watching these amazing lifters.

Being one of these lifters however, is a very different story. The truth is that, day after day, week after week, month after month, year after year, nearly all National and World-level weightlifters perform no more than about 6 exercises, and perhaps a few slight derivations of them. It's really like being a monk – if you've got even a speck of ADHD in you, you won't be able to hang. Every day is pretty much the same old thing: snatch, clean & jerk, pulls, squats. Every day. Over, and over, and over again.

Muscle confusion isn't about preventing plateaus; it's about giving beginners enough variety so they won't immediately get bored and quit. And when you constantly vary your training, you might not be as likely to quit, but you're not going to make any real progress.

Think about learning a language in high school. If you take 4 years of French, you'll be quite proficient by the time you graduate, right? Now, along the way, there will be days (and perhaps weeks) where you're sick and tired of studying the subject, but that's the price you pay for personal development. If instead, you took French as a freshman, Spanish as a sophomore, Italian as a junior, and Japanese in your senior year, you'll be a lot less bored, but the price you'll have to pay is reduced competency. This is a universal principle of personal development, and it applies to the weight room as much as it does to the classroom...Like much of P90X's marketing, muscle confusion is a concept that has a kernel of truth to it, but it's a very old idea, and if you mention it to an experienced lifter, he'll smile in knowing recognition of your ignorance."

[lewdog]

Scott Free is doing one hell of a trolling job. I think it's a Sac mult as he flamed out once he got owned enough in this thread.