*.* 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.

[Omaha]

Originally Posted by Aspengc8

Now that you provided the needed info, yes, he is a douche. You didn't mention that before, just said a moron pulled a bench into a power rack.

I thought you guys would take my word for it. I guess not.

[tooge]

Originally Posted by Silock

Like everything, it's complicated. Yes, you need muscle mass to be able to lift. The more muscle mass you have, the more you will be able to lift, provided your CNS output remains stable.

Now, when you get older, because your ability to develop muscle mass begins to decline, your CNS output is much more of a factor. That doesn't mean an older lifter CANNOT build muscle. But he might not have as much mass as he did when he was younger. Due to CNS adaptations, he can still become stronger, pound for pound, and yes, he can still build muscle. He just can't build as much as when he was younger or as easily (unless he's supplementing with drugs).

EDIT for more clarification: Just like someone who is bigger than another person may not be as strong, you can be smaller in terms of muscle mass than at another point in your life, but also be stronger. It not only varies from person to person, but how you train can change the neuromuscular adaptations to lifting, as well. However, it doesn't usually happen that a person has a set amount of muscle mass and continues to work out at the same volume and frequency and simultaneously gets smaller.

For instance, if you're training constantly and consistently from the time you're in your mid 20s to your mid 40s, you're not likely to lose muscle mass. It's just that your ability to develop additional muscle mass will diminish over time. But if you have the same amount of muscle mass in your 40s as you did in your 20s, it is HIGHLY likely that you will be significantly stronger in your 40s because of the long-term adaptations to your CNS that consistent training develops. What usually happens is that someone takes a break as they get older, due to lifestyle changes or injury, loses muscle mass and then begins to train again. They don't grow muscle as quickly as they did previously, but can become stronger because they have learned how to maximize the muscle fibers they do have because of years of training. Again, that's not a certainty, but it is a possibility if you do it correctly.

It's certainly possible that someone peaks at 25 and just goes downhill from there, and they never develop any further. But that's why training programs that are proven to work are so effective. I'm just saying that it is possible to continue to progress on lifts throughout your life by training smartly. You just have to think long-term and not short-term. Daily or weekly fluctuations are irrelevant when you're looking at the long-term impact.

This is very true. I lifted very effectively from about age 16 to age 35. I was a "mass" guy early on, until I decided I liked the look of lean muscle rather than bulk muscle, if that makes sense. And while I still workout, I don't do the heavy lifting anymore. I use more core excercises and eat much better and have lost weigh and mass. However, I find it easier to lift everyday type weight, including my own bodyweight as I've gotten older. Now it's just the damned joints that cause problems.

[penguinz]

Originally Posted by ThaVirus

I feel like that's pretty wide for 160. I'd have guessed you were 190ish with nothing to compare you to in the photo.

I'm guessing you're 5'6-5'7"ish?

5'8" . Weighed in at 168.5 today.

[penguinz]

Originally Posted by Omaha

There were people around to spot and he wasn't going to help himself if he got stuck the way he was set up. Why are you always siding with this guy?

Next time give the full story.

[Aspengc8]

Originally Posted by tooge

This is very true. I lifted very effectively from about age 16 to age 35. I was a "mass" guy early on, until I decided I liked the look of lean muscle rather than bulk muscle, if that makes sense. And while I still workout, I don't do the heavy lifting anymore. I use more core excercises and eat much better and have lost weigh and mass. However, I find it easier to lift everyday type weight, including my own bodyweight as I've gotten older. Now it's just the damned joints that cause problems.

No, that doesn't make any sense. All muscle is 'lean muscle'. Sounds like you just didn't have as much concern about diet back then as you do now, and just put on a little bit too much excess body fat. I just hit 35 and I agree about the joints. I have been pounding fish oil lately as I keep reading about its anti-inflammatory effects especially with sore joints.

[tooge]

yeah, my bad. I meant the look, not the type of muscle. I should have said lean vs. as big as I can get. I don't want to be any bigger than I am now, whereas back then, I lifted and ate to get the biggest arms, chest, legs, etc. that I could. Dietary theory was much different back then (25 years ago). I remember taking two amino acid capsules three times a day, lol.

[KC native]

Originally Posted by Silock

Actually nothing wrong with that, assuming the safety bars are in the correct position. It's annoying when you want to squat, but it's a legit use.

I get more annoyed at the guys who deadlift in the squat rack. Not rack pulls or anything, but just setting the bar on the ground and deadlifting in the rack. They are just using the floor. They could do that literally anywhere else in the entire gym.

I have to dead lift in front of the squat rack at my gym because there is zero floor space to really do it anywhere else without commandeering one of the benches.

If someone comes up while I'm squatting and asks how many sets I have left and the bench is free, then I'll take the bench (but that is crowded and too many people walk through there and don't pay attention. I've had people almost run straight into the bar while I'm lifting). If nobody is waiting on the squat rack, then I'm dead lifting in front of that mother****er.

I work out at a smaller and crowded 24 Hour fitness here.

[Dunit35]

25 minutes on the elliptical and no shin pain. Threw in some ab work and shoulder work. Anybody have any workouts involving shoulders and back? Only did shoulder shrugs, shoulder press with a 40 pound bar (not on a machine), and some sort of arm raises with dumbells.

Tomorrow I'll try squats.

[penguinz]

Originally Posted by Dunit35

25 minutes on the elliptical and no shin pain. Threw in some ab work and shoulder work. Anybody have any workouts involving shoulders and back? Only did shoulder shrugs, shoulder press with a 40 pound bar (not on a machine), and some sort of arm raises with dumbells.

Tomorrow I'll try squats.

Shoulders...
Dumbbell Overhead Press * * * * * * * * * * * * * * * * * * 4 sets 5-6 reps
Arnold Press * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * 4 sets 10, 8, 6, 6 reps
Barbell Upright Row * * * * * * * * * * * * * * * * * * * * * * * * * * * 3 *sets 8-10 reps
Dumbbell Lateral Rais * * * * * * * * * * * * * * * * * * * * * * * * * *3 sets *10-12reps
-- superset with -Dumbbell Bent-Over Lateral Raise * * * * *3 sets* 10-12 reps

(1) On last two sets, perform 2-3 rest-pauses

Finish with heavy shrugs, superset with dumbell and barbell.

[BigCatDaddy]

Originally Posted by penguinz

Shoulders...
Dumbbell Overhead Press * * * * * * * * * * * * * * * * * * 4 sets 5-6 reps
Arnold Press * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * 4 sets 10, 8, 6, 6 reps
Barbell Upright Row * * * * * * * * * * * * * * * * * * * * * * * * * * * 3 *sets 8-10 reps
Dumbbell Lateral Rais * * * * * * * * * * * * * * * * * * * * * * * * * *3 sets *10-12reps
-- superset with -Dumbbell Bent-Over Lateral Raise * * * * *3 sets* 10-12 reps

(1) On last two sets, perform 2-3 rest-pauses

Finish with heavy shrugs, superset with dumbell and barbell.

Upright rows can tear your shoulders up. How high do you come up wth the bar?

I like it other that that. I'm a big fan of front raises with a 45 and shrugs with a barbell above your head as a change from conventional every now and the. I'll sometimes do them seated on the smith. Drop sets with db shrugs are fun to if your gym has heavy DBS and you have some hooks.

[Dunit35]

Thanks. I'll see what some of those exercises are tomorrow and add them to shoulder day.

[penguinz]

Originally Posted by BigCatDaddy

Upright rows can tear your shoulders up. How high do you come up wth the bar?

I use a wide grip and come to just above nipple line in order to keep most of the work on the rear delts

[BigCatDaddy]

Originally Posted by penguinz

I use a wide grip and come to just above nipple line in order to keep most of the work on the rear delts

Good. When I was a kid I saw in a book to use a tight grip and bring it to your chin When I do it now I use a rope and a lower pulley. It feels better for me. I lean back with it a bit as well to create an angle.

[penguinz]

Originally Posted by BigCatDaddy

Good. When I was a kid I saw in a book to use a tight grip and bring it to your chin When I do it now I use a rope and a lower pulley. It feels better for me. I lean back with it a bit as well to create an angle.

I have to be careful.... Both my shoulders are f'd. I have tears in both rc's and both ac joints have been separated and are arthritic. Ortho told me if it wasn't for my muscularity my shoulders would be worthless until rebuilt.

[Hog's Gone Fishin]

Just did 197 jumping jacks. I'm tuckered !