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Old 01-02-2013, 02:41 PM  
penguinz penguinz is offline
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*.* 2013 General Fitness Thread *.*

Welcome to 2013! Now get your ass in top physical condition!

**From the 2012 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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Old 02-10-2013, 08:05 PM   #121
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Originally Posted by Omaha View Post
Rolling out my quads is excruciating but my back feels great every time I get done. I hope I'm on to something here.
Well, you could always stop working out and get fat.
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Old 02-10-2013, 08:09 PM   #122
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Originally Posted by ThaVirus View Post
Well, you could always stop working out and get fat.
I think I'll pass.
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Old 02-10-2013, 09:40 PM   #123
Buehler445 Buehler445 is offline
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I've figured out that I have an anterior pelvic tilt from sitting at a desk all day. I've started trying to isolate and activate glutes and hammies and stretch hip flexors and quads.
meaning that your ass sits lower than your legs?
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Old 02-10-2013, 09:41 PM   #124
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Originally Posted by Buehler445 View Post
meaning that your ass sits lower than your legs?
No
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Old 02-10-2013, 09:50 PM   #125
Buehler445 Buehler445 is offline
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Quote:
Originally Posted by Omaha View Post
No
So it's the other way? Like there is too much tilt or what?
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Old 02-10-2013, 09:58 PM   #126
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It's not while I'm sitting. Tight hip flexors pull the front of the hips forward resulting in an exaggerated lumbar curve and, in my case, lower back pain.
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Old 02-10-2013, 10:00 PM   #127
Buehler445 Buehler445 is offline
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Quote:
Originally Posted by Omaha View Post
It's not while I'm sitting. Tight hip flexors pull the front of the hips forward resulting in an exaggerated lumbar curve and, in my case, lower back pain.
I see. And quad rolls are like lunges or what?
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Old 02-10-2013, 10:16 PM   #128
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Anybody every tried a versa climber?
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Old 02-10-2013, 10:17 PM   #129
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The condition causes hip flexors, quads, and lower back to tighten up and become overactive. Glutes, and hammies become dormant and it gets tricky to activate them so the quads and back take over.

Lunges, bridges, and deep squats strengthen glutes and hammies and get them firing again. The foam roller is used to relax and lengthen the quads, hip flexors and lower back.

If you're really curious about it I can post some links with a lot of information.
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Old 02-10-2013, 10:19 PM   #130
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Quote:
Originally Posted by Omaha View Post
The condition causes hip flexors, quads, and lower back to tighten up and become overactive. Glutes, and hammies become dormant and it gets tricky to activate them so the quads and back take over.

Lunges, bridges, and deep squats strengthen glutes and hammies and get them firing again. The foam roller is used to relax and lengthen the quads, hip flexors and lower back.

If you're really curious about it I can post some links with a lot of information.
I would add Romanian deadlifts to that list as well.
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Old 02-10-2013, 10:19 PM   #131
Buehler445 Buehler445 is offline
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Quote:
Originally Posted by Omaha View Post
The condition causes hip flexors, quads, and lower back to tighten up and become overactive. Glutes, and hammies become dormant and it gets tricky to activate them so the quads and back take over.

Lunges, bridges, and deep squats strengthen glutes and hammies and get them firing again. The foam roller is used to relax and lengthen the quads, hip flexors and lower back.

If you're really curious about it I can post some links with a lot of information.
I'd appreciate it.
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Old 02-10-2013, 10:20 PM   #132
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Anybody every tried a versa climber?
Um yea, and it was hard as shit! Max like 10 minutes. Of course I rarely do cardio so maybe that was it?
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Old 02-10-2013, 10:22 PM   #133
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I would add Romanian deadlifts to that list as well.
I plan to. Right now my back tries to take over and that ****s me up. I have a pretty bad muscle imbalance. I'm getting there, though.
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Old 02-10-2013, 10:24 PM   #134
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I plan to. Right now my back tries to take over and that ****s me up. I have a pretty bad muscle imbalance. I'm getting there, though.
I am gonna take a shot in the dark. You were a leg press/leg extension king and neglected squats/deads?
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Old 02-10-2013, 10:24 PM   #135
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I'd appreciate it.
I will hook you up tomorrow. Im heading out right now.

3 days into the routine and I feel MUCH better.
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