*.* 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.

[ThaVirus]

Originally Posted by penguinz

You should always use your legs when you bench.

What if you prefer to focus on chest development? I'm not trying to impress anyone

[penguinz]

Originally Posted by ThaVirus

What if you prefer to focus on chest development? I'm not trying to impress anyone

Leg drive, back arch, ass on bench, shoulder blades engaged putcyou in proper form for proper lift for development and making chicks wet.

[Simply Red]

I used to hate bench - and by no means am I an animal - however my weight has improved and am getting stronger - It's a great motion - once you get your initial strength developed (at least somewhat.)

[Aspengc8]

Originally Posted by ThaVirus

What if you prefer to focus on chest development? I'm not trying to impress anyone

If chest aesthetics/development is all your concerned about, dont even bother with barbell movements. Dumbells and more FLIES than anything. The job of the pectoral muscle is to pull the humurus bone across your body. Dumbell bench allows more squeeze at the top of the movement.

[ThaVirus]

Originally Posted by penguinz

Leg drive, back arch, ass on bench, shoulder blades engaged putcyou in proper form for proper lift for development and making chicks wet.

Originally Posted by Aspengc8

If chest aesthetics/development is all your concerned about, dont even bother with barbell movements. Dumbells and more FLIES than anything. The job of the pectoral muscle is to pull the humurus bone across your body. Dumbell bench allows more squeeze at the top of the movement.

You guys would know more than I do, but it just seems to me that the leg drive and back arch are hacks designed to help you lift the most weight rather than develop strength in your chest, shoulders, etc.

I actually watched a video of a competitive lifter and he said the idea is to arch your back and widen your grip to make the range of motion as short as possible. Like I said, I like being able to lift more, but I'm not in competition.

[Aspengc8]

Originally Posted by ThaVirus

You guys would know more than I do, but it just seems to me that the leg drive and back arch are hacks designed to help you lift the most weight rather than develop strength in your chest, shoulders, etc.

I actually watched a video of a competitive lifter and he said the idea is to arch your back and widen your grip to make the range of motion as short as possible. Like I said, I like being able to lift more, but I'm not in competition.

yes leg drive and arch make the bench press more of a total body movement. Thing about it.. correct bench form starts with your lats and shoulder blades. Thats why you hear phrases like "should blades in back pocket". This helps create a shelf for shoulder stability. Watch some of Dave Tate's bench press videos, he says the bench press should be uncomfortable if your form is correct. He even tells guys if you want a good looking chest, go do pec-dec. The only reason to bench press is to increase bench press.

Same with squat. If you GOAL is leg development ONLY, then dont squat. Leg press, hack squat, SLDL, glute ham raise, extensions & curls will build sick looking legs. If you want a stronger squat, then squat. If you play a sport, then squat, deadlift, bench, OHP, row... all those power movements that involve a shit ton of OTHER muscles are required.

I don't know how tall you are, but I'm 6-1 and could never bench or squat worth a dam, but could pull my ass off. If your not going to compete in power lifting, I dont think you absolutely NEED to barbell bench or squat or deadlift. Do I miss it? Yeah, but my joints are thanking me more now. powerlifters train movements, bodybuilders train muscles

[penguinz]

Originally Posted by ThaVirus

You guys would know more than I do, but it just seems to me that the leg drive and back arch are hacks designed to help you lift the most weight rather than develop strength in your chest, shoulders, etc.

I actually watched a video of a competitive lifter and he said the idea is to arch your back and widen your grip to make the range of motion as short as possible. Like I said, I like being able to lift more, but I'm not in competition.

Arching back and squeezing shoulder blades together puts you in best position to develop your chest. Flat back and relaxes shoulder blades transfers a lot to your shoulders and can lead to shoulder injuries.

As Aspengc8, said... If aesthetics is the main goal dumbell's and flys because of the greater range of motion. On your flys the you want to open up as much as you can without hurting yourself. Just make sure you concentrate on contracting with your pecs and not front delts.

[Simply Red]

bench dips seem nice. Do you advanced horses ever use cables still? how do you feel about cables?

[Brock]

Originally Posted by Simply Red

bench dips seem nice. Do you advanced horses ever use cables still? how do you feel about cables?

Great for isolation exercises

[Aspengc8]

Originally Posted by Simply Red

bench dips seem nice. Do you advanced horses ever use cables still? how do you feel about cables?

Dude I just picked up some cable pulleys for my basement gym off craigslist for cheap. My chest work consists mainly of various incline/decline cable flies, with DB benching after (pre exhaust). Its been kind on my bum shoulder.

[penguinz]

This has some good info...

[Simply Red]

Originally Posted by Brock

Great for isolation exercises

Yeah - i like it for my tri's which were and are very weak - they're really responding though.

Originally Posted by Aspengc8

Dude I just picked up some cable pulleys for my basement gym off craigslist for cheap. My chest work consists mainly of various incline/decline cable flies, with DB benching after (pre exhaust). Its been kind on my bum shoulder.

Sounds good - glad it's easing on the shoulder some.

[Simply Red]

okay wait a minute here - I though you were never supposed to lock-out your elbows due to joint-pressure. See this is what i hate - ask ten cooks - get ten diff. answers.

[Simply Red]

in all fairness - he hasn't said that about benching - but so far it's on almost all excercises - don't lock out, he says.

[KC native]

Originally Posted by Simply Red

in all fairness - he hasn't said that about benching - but so far it's on almost all excercises - don't lock out, he says.

The way it was taught to me (and this could be wrong) is if you lock out on an exercise you're taking the load off of the muscle and putting it on the joint.