*.* 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]

Originally Posted by lewdog

You are lifting weights to get stronger, right?

How does mixing up exercises keep muscle memory to a minimum? This is the biggest lifting myth out there and simply means nothing. Just because you mix up the lifts and get sore doesn't mean you've done yourself any benefit. It how many shitty personal trainers keep clients coming back for more. Mix shit up so much that every workout you are sore as shit the day after. This doesn't mean you are doing anything to help yourself get stronger though which is what lifting should be about, even on a small scale. In lifting you WANT muscle memory for the main lifts. And yes, everyone should have main lifts in their workout. The accessory work you fill in after the main lifts is up to your preference, however.

You are there to get stronger, which in turn gives your more muscle mass. It's how training naturally works. FACT: You have to get stronger to keep progressing your muscle mass. To get stronger at a lift, you have to get better at that lift. To get better at that lift you have to continually do this lift. It's like someone trying to work on getting better at three pointers in basketball but only practices shots from the free throw line. It simply doesn't translate. I've you've got workout ADD, you'll plateau very quickly with the weight work you do.

Is this okay? I mean with a spotter?

[Silock]

Originally Posted by Saccopoo

But as you pointed out, the constant levels of lactic acid retention brought about by varying the exercises that the muscles see does provide, perhaps, a psychological benefit to my regime that gives me a sense of satisfaction which leads to greater future exertion in my workouts.

Perceived exertion is not a valid way to measure progress and it never has been. Some days, I feel like I'm having a shit workout and I end up setting a PR. Some days, I feel great, but never reach my prescribed lifts. There is no way I would know I was progressing if I weren't keeping track.

Actually, I think it's the constant repetition in a specific exercise that leads to plateauing, at least in my case.

What does that even mean? Yes, if you continue to do a lift and keep progressing, you will, at some point, plateau. And that's okay. You can't keep going up and up forever. But it isn't the repetition that is causing a plateau. Improper training methods cause plateaus, as well as natural physical limitations.

[Simply Red]

Originally Posted by Silock

Perceived exertion is not a valid way to measure progress and it never has been. Some days, I feel like I'm having a shit workout and I end up setting a PR. Some days, I feel great, but never reach my prescribed lifts. There is no way I would know I was progressing if I weren't keeping track.



What does that even mean? Yes, if you continue to do a lift and keep progressing, you will, at some point, plateau. And that's okay. You can't keep going up and up forever. But it isn't the repetition that is causing a plateau. Improper training methods cause plateaus, as well as natural physical limitations.

what did you end up doing for your birthday, bud?

[Silock]

Originally Posted by Simply Red

what did you end up doing for your birthday, bud?

Watched basketball, drank beer and ate cupcakes. It was great.

[Simply Red]

Originally Posted by Silock

Watched basketball, drank beer and ate cupcakes. It was great.

[lewdog]

Originally Posted by Saccopoo

No, not really.

In fact, now that I think about it, I've never lifted "to get stronger." It's more of a methodology to better aesthetics. (My little brother took the opposite and power lifted and competed in that aspect of lifting for a while, so I understand where the need for continual focus in a specific lift comes in at a functionary level, the need for meticulous cataloging of gains, etc.)



Perhaps.

But as you pointed out, the constant levels of lactic acid retention brought about by varying the exercises that the muscles see does provide, perhaps, a psychological benefit to my regime that gives me a sense of satisfaction which leads to greater future exertion in my workouts.



That is a side benefit, but not the main goal.



And this is where you and I differ. I don't need nor want to necessarily get stronger in a lift. And I do try to maintain "better" in all my lifts, i.e., strict form and movement, trying to isolate specific muscle groups within the primary muscle area.



Actually, I think it's the constant repetition in a specific exercise that leads to plateauing, at least in my case. I believe that a perpetual change is necessary to maintain focus on the workout in general versus a specific exercise.

I'm just trying to help but I don't really agree with any of this. I have no problem if you like circuits and the perceived exertion you get from doing them. Hell, after benching today, the rest of my workout was 2-3 exercises done in circuit fashion for a huge pump. A serious bodybuilder type day, lol.

Personally if I was you, I'd pick a main lift like squats,bench,deads and MPs to start a day and focus on keeping track of adding weight or reps across sets. If you can continually progress these lifts for long stretches, you've strengthened your whole body. Once your main work on those is completed, do what you've been doing now for the rest of the workout. It would be the best of both worlds for what seems like you like doing and for what you should be doing.

[Simply Red]

Originally Posted by lewdog

I'm just trying to help but I don't really agree with any of this. I have no problem if you like circuits and the perceived exertion you get from doing them. Hell, after benching today, the rest of my workout was 2-3 exercises done in circuit fashion for a huge pump. A serious bodybuilder type day, lol.

Personally if I was you, I'd pick a main lift like squats,bench,deads and MPs to start a day and focus on keeping track of adding weight or reps across sets. If you can continually progress these lifts for long stretches, you've strengthened your whole body. Once your main work on those is completed, do what you've been doing now for the rest of the workout. It would be the best of both worlds for what seems like you like doing and for what you should be doing.

I need access to the decline bench press - that discussion was insightful as to how critical that exercise really is.

I may just effing buy one for the condo. I'm already planning on buying two turntables. This place could be a gym, before too much longer.

[lewdog]

Originally Posted by Simply Red

I need access to the decline bench press - that discussion was insightful as to how critical that exercise really is.

I may just effing buy one for the condo. I'm already planning on buying two turntables. This place could be a gym, before too much longer.

While that discussion might have been insightful, I don't think it was stated as a must have. You can stick with getting better at flat bench and you aren't really missing much.

[Saccopoo]

Originally Posted by Silock

Perceived exertion is not a valid way to measure progress and it never has been. Some days, I feel like I'm having a shit workout and I end up setting a PR. Some days, I feel great, but never reach my prescribed lifts. There is no way I would know I was progressing if I weren't keeping track.

I don't look at progress in the gym in terms of daily minutia. It's more of a harmonious total body result that is the sum of short and long term aesthetics versus the need for immediate satisfaction brought about by incremental gains in strength.

What does that even mean? Yes, if you continue to do a lift and keep progressing, you will, at some point, plateau. And that's okay. You can't keep going up and up forever. But it isn't the repetition that is causing a plateau. Improper training methods cause plateaus, as well as natural physical limitations.

No, you can't and that's where the variations in the workout come into play, helping to alleviate the potential for negative emotional and psychological implications which could subsequently adversely affect the physical side of the workout.

With no real numerical goal or historical reference to such, I'm not allowing myself into being constrained or impacted by failing to reach a certain goal or even noting a degradation in my overall performance.

[Saccopoo]

Originally Posted by lewdog

I'm just trying to help but I don't really agree with any of this. I have no problem if you like circuits and the perceived exertion you get from doing them. Hell, after benching today, the rest of my workout was 2-3 exercises done in circuit fashion for a huge pump. A serious bodybuilder type day, lol.

Personally if I was you, I'd pick a main lift like squats,bench,deads and MPs to start a day and focus on keeping track of adding weight or reps across sets. If you can continually progress these lifts for long stretches, you've strengthened your whole body. Once your main work on those is completed, do what you've been doing now for the rest of the workout. It would be the best of both worlds for what seems like you like doing and for what you should be doing.

I'll actually do something like this, but only for about a month or so. I don't go beyond that in terms of attempting to build up one specific exercise.

In fact, I usually end my workout with the power movements versus start with them, concentrating on form more than strength. Pause reps, variances in the width of the grip, etc.

[Simply Red]

Originally Posted by lewdog

While that discussion might have been insightful, I don't think it was stated as a must have. You can stick with getting better at flat bench and you aren't really missing much.

insatiable discussion.

[-King-]

What do you guys think of pre-exhausting?

Someone told me the reason I'm not making as much gains as I could on incline is cause I do chest press beforehand. But I've also heard people saying pre exhausting your muscles helps gains.

What's your takes on it?
Posted via Mobile Device

[luv]

Late to the conversation, but I log every workout. I'm also doing the same general workout as I was doing in January (with a few other things thrown in just in case a station, machine, etc. is busy and I need to keep my heart rate up). Basically, the only thing that changes is the number of reps. When I'm doing an endurance workout, then the reps are higher and I work with a lower weight. When I'm working strength, then the reps are lower with more weight. I have a 5-day split circuit. My trainer says that, as long as I'm not bored and I'm getting the desired results, then what I'm doing is working. Whenever I start to plateau, then we'll start reviewing nutrition and revamping workouts. Sometimes, if I really don't feel like doing goblet squats, then I'll do wall balls instead. I also wanted to learn dead lifts, so he showed me those as well. He said that he will start incorporating them into a couple of days of my circuits after our next session on Wednesday. Even if I didn't have a personal trainer, and once I'm done with my current contract if I don't extend it, I would still keep track of my workouts. I like seeing progress.

[Silock]

Originally Posted by Saccopoo

I don't look at progress in the gym in terms of daily minutia. It's more of a harmonious total body result that is the sum of short and long term aesthetics versus the need for immediate satisfaction brought about by incremental gains in strength.

You will get more total body results in the long run by focusing on strength gains over a specific training period. You can certainly achieve some measure of result by just not sitting at home, and that's fine. You will get to a certain point and go no further without a plan. And if that's all you want, then by all means, do it.

I just don't see the point in dedicating oneself to a fitness program without any specific direction.

No, you can't and that's where the variations in the workout come into play, helping to alleviate the potential for negative emotional and psychological implications which could subsequently adversely affect the physical side of the workout.

With no real numerical goal or historical reference to such, I'm not allowing myself into being constrained or impacted by failing to reach a certain goal or even noting a degradation in my overall performance.

Variations in the workout don't prevent plateaus, either. All you're doing is bouncing around losing and gaining strength on certain exercises by doing them and then abandoning them.

And if that's what makes you happy, then more power to you.

[Silock]

Originally Posted by -King-

What do you guys think of pre-exhausting?

Someone told me the reason I'm not making as much gains as I could on incline is cause I do chest press beforehand. But I've also heard people saying pre exhausting your muscles helps gains.

What's your takes on it?
Posted via Mobile Device

Pre exhaustion may help make you bigger, but it is preventing you from getting stronger.

Big lifts, Low reps first. Accessory, High reps after.