*.* NEW- 2014 General Fitness Thread *.*

[penguinz]

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.

[Silock]

Yes

[Simply Red]

Originally Posted by CaliforniaChief

I made a slight adjustment after a few weeks of little to no gain, even a pound of gain. I just stopped eating after dinner (omitting 150-200 calories) and increased my water intake.

No kidding, in two weeks since that adjustment I've gone from 267 to 262 to 256.

[keg in kc]

Pretty proud of myself. Usually a slob this time of year, but I'm already at 19 bike rides for the year as of today, thirteen of them indoors. As much as I don't like the indoor thing, it's easy to get bored and lose focus staring at the wall, I can already see the benefit as I'm in shape enough in mid-February for 75-minute rides either inside or outside. March through May is usually when I have to get myself back in shape for good rides from June to September. This year I'm already there.

[In58men]

Originally Posted by keg in kc

Pretty proud of myself. Usually a slob this time of year, but I'm already at 19 bike rides for the year as of today, thirteen of them indoors. As much as I don't like the indoor thing, it's easy to get bored and lose focus staring at the wall, I can already see the benefit as I'm in shape enough in mid-February for 75-minute rides either inside or outside. March through May is usually when I have to get myself back in shape for good rides from June to September. This year I'm already there.

I use to take a spin class. I'll tell you what it's exhausting. Everybody would walk out soaking wet. I was thinking about joining again, but like you I don't like to stare at the same stuff over and over. I prefer the bike trail. Keep up the good work bro.

[keg in kc]

Originally Posted by Inmem58

I use to take a spin class. I'll tell you what it's exhausting. Everybody would walk out soaking wet. I was thinking about joining again, but like you I don't like to stare at the same stuff over and over. I prefer the bike trail. Keep up the good work bro.

Couple of things have helped me. First was opening the window in front of me. Seeing anything outside breaks it up. Second was sometimes doing it with my eyes closed and just focusing on whatever I'm listening to. Which I'm sure looks weird as **** to anybody who sees me, but whatever. Although the biggest trick so far has probably just been pushing myself as hard as I can. I cleared 24.5 miles in 1:15 today, which I would've thought was batshit crazy 6 weeks ago.

[In58men]

Originally Posted by keg in kc

Couple of things have helped me. First was opening the window in front of me. Seeing anything outside breaks it up. Second was sometimes doing it with my eyes closed and just focusing on whatever I'm listening to. Which I'm sure looks weird as **** to anybody who sees me, but whatever. Although the biggest trick so far has probably just been pushing myself as hard as I can. I cleared 24.5 miles in 1:15 today, which I would've thought was batshit crazy 6 weeks ago.

I take it you're into biking marathons, I never timed myself. I just did it for the workout and a great sweat. I remember getting hammered dog shit faced on a Saturday and hitting up spin class the next day. I had so much sweat it was crazy. At one point I had a steady stream from my chin to the floor. I had to dry it up when I was done. Biking is some good cardio. Furthest I've rode my bike was around 16 miles and I was dead after that. I was really out of shape at the time though.

[Aspengc8]

Originally Posted by lewdog

ATTENTION ASPENGC8 OR SILOCK.

HAVE EITHER OF YOU READ THE RTS MANUAL ON LIFTING ABOUT AUTO-REGULATION USING THE RPE SCALE?

yep. I used that methodology with powerlifting and now with bodybuilding as well.

Originally Posted by Sweet Daddy Williams

Oh I'm lean, I'm just going for a particular look. And that look is:

NOTHING jiggles or bounces.

The actual weight number is arbitrary.

You just said before that your 20% BF? That's not remotely close to lean. I'm guessing your probably not that high.

Theres some pics down on this page: http://healthiack.com/body-fat-percentage-calculator

[Sweet Daddy Hate]

Originally Posted by Aspengc8

yep. I used that methodology with powerlifting and now with bodybuilding as well.




You just said before that your 20% BF? That's not remotely close to lean. I'm guessing your probably not that high.

Theres some pics down on this page: http://healthiack.com/body-fat-percentage-calculator

No, I said "the zone" between 20 - 0.

I have no idea what the hell my % is.

[Titty Meat]

Purposely not eating until dinner time so I can order Chinese and stay under 1,800 cals for the day.

[lewdog]

Originally Posted by Silock

Yes

Originally Posted by Aspengc8

yep. I used that methodology with powerlifting and now with bodybuilding as well.

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It brings to light many of the things I have been noticing about 5/3/1 the past months. It's too set in stone and when I miss numbers because it's a bad day, I am set back to working with weights I used 2-3 months ago. Seems counter-productive to gaining strength if it was just one bad workout.

Had a lifting guy on another site send me the PDF but thinking about using it for powerlifting over the 5/3/1.

[Aspengc8]

Originally Posted by lewdog

\

It brings to light many of the things I have been noticing about 5/3/1 the past months. It's too set in stone and when I miss numbers because it's a bad day, I am set back to working with weights I used 2-3 months ago. Seems counter-productive to gaining strength if it was just one bad workout.

Had a lifting guy on another site send me the PDF but thinking about using it for powerlifting over the 5/3/1.

Yeah I like the RPE system better as well. 5/3/1 does touch a bit on it, saying yeah you will have shitty days and miss lifts. Just get in, get the main movement work in, and don't do accessory. I don't remember the criteria for resetting in 5/3/1, but I did have some great gains from it, especially the concepts in 'beyond 5/3/1'. Training the movements twice a week seemed to be the sweet spot for me, until I separated my shoulder. Now I just bench with a football/swiss bar (mainly just work with DB's) and squat with a Yoke/Safety squat bar. Much more focused on getting leaner and really feeling the muscles work.

[Silock]

531 says not to reset until you miss your weights for 3 consecutive workouts. That should eliminate just having a couple of bad days as reasons for missing the weight. You could be reasonably certain that you're just hitting a plateau at that point.

I like rpe and find it useful to an extent, but I didn't like relying on it to guide my training. I found it too easy to not push the weight goals. When you have a prescribed weight, you may go into it thinking "Oh shit, I may miss this." But you do it anyway and surprise yourself. With rpe, it's easy to go "Oh shit, I may miss this, so I won't do it and will instead drop the weight."

For me, the best way to combine the two is to use prescribed weights for the main lifts, following the principle of resetting after 3 missed weights on consecutive workouts, and then use the RPE scale for assistance work. That way, I'm pushing myself when I will get the most benefit, but not overdoing it in the "minors."

[Titty Meat]

I'm going to be over my 1800 calories today. I'm fat

[The Franchise]

Originally Posted by Billay

I'm going to be over my 1800 calories today. I'm fat

Eat less calories tomorrow. Think of weekly calories more than daily calories.

[Simply Red]

Originally Posted by Billay

Purposely not eating until dinner time so I can order Chinese and stay under 1,800 cals for the day.

Billay - Can I make a recommendation?

Right now since you're a noob, I'd recommend not making calorie adjustments UNTIL you've got your habit of eating properly almost EVERY meal - down pat.

THEN it's okay to shuffle around calories. There's nothing scientifically wrong w/ doing it now - I'm just saying - try to train yourself w/ consistently eating correctly (as your ritual) for now - It's too tempting 'early on' to shuffle.

Get that good eating habits thing down for now - you will learn how and when to cheat - and how to adjust accordingly soon enough. The risk of doing that NOW is; you may resort back to total shit eating.

Just my opinion w/ what I've gone through and experienced.