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08-13-2014, 01:44 PM | |
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*.* NEW- 2014 General Fitness Thread *.*
I guess we filled up the old one... http://www.chiefsplanet.com/BB/showthread.php?t=280149
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. |
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10-20-2017, 02:23 PM | #2926 | |
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10-31-2017, 09:21 AM | #2927 |
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Recommendations for workouts to do by yourself at a gym if you're just starting out?
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11-01-2017, 11:05 AM | #2928 |
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Post your workout schedules fellas and grade mine:
Monday-Legs/Cardio Tue: Chest/Bis Wed: Shoulders/Cardio/Core Thur: Rest Fri: Back Sat: Full body workout Sun: Arms/Core/Cardio |
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11-01-2017, 02:44 PM | #2929 |
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Fridays: chest, abs, and running
Saturdays: shoulders, triceps, and abs Sundays: back, biceps, abs, and running Mondays: legs, abs, and light running. This all depends on my work days and what time I can get off work. If I can get a 5th day in I'll throw in random stuff. |
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11-01-2017, 03:08 PM | #2930 | |
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Same. I've been reading that 3 on 1 off is the best way to go. |
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11-01-2017, 05:01 PM | #2931 | |
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There is no best unless you have a set goal in mind. Training legs one day per week is not optimal for anything, IMO, like Dunit's routine and probably yours.
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11-01-2017, 05:05 PM | #2932 |
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I'm eating a shit ton of chicken breasts, oatmeal and eggs. An apple if I get hungry. Black coffee.
No sugar. No alcohol. gonna get RIPPED
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11-01-2017, 05:08 PM | #2933 |
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Here's my RTS writeup and program layout in Spoiler tags since it's long. Goal is to get as strong as possible on the big 4 lifts and add some mass this fall/winter. Volume doesn't look like much, but with multiple working sets at 80%+ of 1RM on major lifts, these workouts drain you and take anywhere from 60-90 minutes. The program itself alternates between 3x or 4x per week training. In the past, squatting or deadlifting 4x per week has not been kind to my hips, so I modified this to 3x per week.
Links provided in the spoiler discuss Reactive Training Systems layout. It's an auto regulation program designed for strength.
Spoiler!
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11-01-2017, 06:19 PM | #2934 |
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RPE doesn't work for me.
Here's mine, tweaked a bit. It's Daily Undulating Periodization. You have 3 categories of rep and set structures: Hypertrophy, Power and Strength. All percentages as percentage of your max lift. Week 1, 2, 3, 4, 5, 6 H - 5x8 @ 75%, 5x8 @ 75%, 4x8 @ 80%, 4x8 @ 80%, 3x8 @ 85%, 3x8 @ 85% P - 5x1 @ 80%, 5x1 @ 80%, 4x1 @ 85%, 4x1 @ 85%, 3x1 @ 90%, 3x1 @ 90% S - 3x1+ (do as many as possible) @ 85%, 3x1+ @ 87.5, 3x1+ @ 90%, 3x1 @ 90%, 3x1+ @ 92.5%, 3x1+ @ 95% So I use this basic principle for my training, modified for my own personal volume needs. I always have a hypertrophy, strength and power day for each lift, and which body part gets one depends on the day. I don't do all hypertrophy for each body part on one day. That would be insane. 6 workouts/week Workout A Bench - 50 reps, as few sets as possible @ 185 (hypertrophy) Front Squat - 5x1 @ 205 (Power) Trap Bar Deadlift - 5x1 @ 300 (Power) Military Press - 50 reps, few sets as possible @ 140 (hypertrophy) Workout B Curl - 100 reps, few sets as possible @ 45 lbs (empty bar, hypertrophy) Front Squat - 3x3+ @ 225 (strength) Trap Bar Deadlift - 3x3+ @ 315 (strength) Landmine - 50 reps, few sets @ 60 (anti-rotation core work) Workout C Landmine Row - 50 reps, few sets @ 110 Front Squat - 5x1 @ 205 (power) Trap Deadlift - 5x1 @ 300 (power) Power clean - 8x3 @ 155 (explosive power and strength) Workout D Bench - 20 reps in 12:00 or less @ 230 (power/hypertrophy) Front Squat - 3x3+ @ 235 (strength) Trap Dead - 3x3+ @ 320 (strength) Military Press - 20 reps, 12:00 or less @ 175 (power/hypertrophy) Workout E Curl - 100 reps, few sets @ 45 Front Squat - 5x1 @ 235 (power) Trap Dead - 5x1 @ 330 (power) Clean - 20 reps, 12:00 or less @ 160 (explosive power and strength) Workout F Bench - 5x1 @ 240 (strength) Landmine Row - 20 reps, 12:00 or less @ 145 (hypertrophy/power) Front Squat - 5x1 @ 245 (strength) Trap Dead - 5x1 @ 345 (strength) Military Press - 20 reps, 12:00 or less @ 180 (hypertrophy/power) I don't do hypertrophy for legs because of soccer. I'd be too dead for soccer and too dead to progress on strength if I do. |
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11-01-2017, 06:28 PM | #2935 |
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What about RPE doesn't work for you? I realize it does have it's limitations.
Interesting workout and I like your ideas. I have no desire or time commitment wanted to devote 6 days to the gym though.
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11-01-2017, 06:32 PM | #2936 | ||
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Quote:
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11-01-2017, 06:35 PM | #2937 | |
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I have a gym that I ride my bike about 8 minutes to and from which is nice. A home gym would be insane though. How long do those workouts usually take you?
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11-01-2017, 07:08 PM | #2938 |
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Apparently it's best for losing weight. I've lost a lot of weight doing my routine. My strength gains have also went way up as well.
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11-01-2017, 07:21 PM | #2939 | |
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And again, just because you lost weight, doesn't mean your routine is optimal. That's more related to diet than anything. But many focusing on bodypart splits, such as the one you listed, are neglecting multi-joint movements such as deads, squats, bench and MPs, which can further enhance fat loss and increase muscle mass (read---you can eat more and still lose more weight!). Not saying that's your case as you didn't list your exercises, but it's very true for many who run bodypart splits that I've known and who I see workout in the gym. There are so many more optimal workouts for strength and body composition gains than many workout programs which only target a body part once per week. That's not optimal by any stretch of the imagination and has been shown to have many limitations after the n00b gains wear off. Just trying to educate. There's a lot of faulty information out there.
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11-01-2017, 07:23 PM | #2940 |
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