Should really be called Starting Strength OT, but whatevs. There's always a lot of useful info in here.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Should really be called Starting Strength OT, but whatevs. There's always a lot of useful info in here.
It is a fitness thread, but you're asking for info on "original" workouts, which is the crap magazines print every month in order to sell issues. The tried-and-true methods for fitness have changed very little, and continue to remain pretty straightforward.
There's lots of other things that work, but they are also not "new, original, exciting workouts!". SS is pushed for its effectiveness and simplicity for beginners, that's all.
themadhatter444
Neo Member
Which is what's so unfortunate about this thread. I'd burn out pretty quickly if I was all about the numbers and doing nothing but squats/bench/deads. You've got to switch it up to keep things interesting for the long haul.
I'm really into sprints and kettlebell work lately. My new thing this month is to bring all my shit to the park and come up with a circuit routine with a theme. I've done "zombie escape" workouts that incorporate sprint intervals with climbing trees and jumping over shit. I did one on Tuesday that was like an MMA fight. Five five minute rounds of pure hell with one minute of rest between each. I love that stuff.
Hitting the weights is great, but some people just aren't going to get much enjoyment out of just watching their numbers go up week over week.
That's funny. I was just reading through this thread again (I'm a semi-regular lurker) and I was thinking the exact same thing.
I want to contribute, but don't know where to start. I'm a runner, 30-40 miles per week, and I do intense crossfit type workouts 3 times per week. Over the last year I've dropped almost 60 pounds and have increased my mile pace from 9 min to under 6.
Seems like everything in this thread is all about how to get jacked, swole, and other such things. But what if I just want to be really healthy?
What do you eat? Recently, I've been eating mostly just fruits and veggies getting my protein from things like peanut butter, non fat milk, yogurt, and cheeses. I try to limit starch and cheese to one meal a day. I'm at 179 trying to get down to 175. (My wife made cupcakes the other day! GRRR Willpower activate!)
What do you listen too? I just got into spotify, but I've had like the same 25 songs on repeat for like the last month... looking for more stuff to listen to while running.
My goals have changed dramatically, from "I just want to run faster and do more pushups" to "Ok, I'm gonna do this for a whole year straight" to "I need to do as many pushups and run as fast as humanly possible" to "I just applied for multiple colleges for a BS in exercise science, I want to be a physical therapist and personal trainer"
That's awesome, I love working out outside. Sometimes I go at like 12 or 1ish to an empty parking lot (Churches are good for this), and do an intense heat therapy style workout. It's been super hot around here lately and love the crazy looks I get while doing burpies on asphalt in 110 degree weather! Bring plenty of water and leave a puddle of sweat when you're done.
themadhatter444
Neo Member
Not disagreeing with you at all. Some folks love slinging weight and markedly tracking progress. Others want functional fitness with varied routines. Whatever keeps you motivated to keep on keepin' on.
Longshot: Has anyone tried Gaspari Nutrition's Anavite multivitamins? I was on Opti-Men off and on for about 3mo but it gives me cotton mouth and some serious brain fog. Symptoms always improve ~1 day after I stop taking it. My diet is solid, but I still feel like I would benefit from a multi.
According to myfitnesspal, I'm fluctuating from 3000-3800 average on a daily basis (I am 5'11", 162 pounds currently--if the scale is to be believed; might be sitting at around 156-158 in actuality). Should I shoot for 4000? Or perhaps I'm just expecting too much weight gain in too little time, I've only been eating like a beast and working out for a little over a month now (and I've gained around 5-6 pounds according to my scale). Is it ideal to incrementally gain weight at like 1 pound a week?
there's kind of a strength training hive-mind here in this thread that makes the title of the "official gaf fitness thread" quite disingenuous. As if the only way to be fit is to lift heavy.
That's a huge amount of weight to gain in a month. You're expecting too much too fast. This is a marathon my friend.
No, but it is the most effective way to gain size, which is what lots of users are asking for.
It's also a great way to be fit. We are meant to lift heavy things. Our genes want it.
FallingEdge
Member
I understand where you are coming from. A majority of posters, including myself, am all about lifting heavy and hard. That means bench, deadlifts, squats, etc. But I'm not opposed to hearing other things and seeing what else is out there. However, if asking for an "original" routine, I honestly don't know what that means. Something new? Something you made up? Not sure.
If you look in the OP, there are some routines I suggested including Layne Norton's PHAT and a bulking program by Alan Argon. POG or the Hodge Twins on youtube have routines you can try as well. I tend not to comment on CrossFit because I'm just not knowledgeable enough on that subject.
The biggest problem I see is that people are always wanting to try something new but won't stick with it for more than a few months. And then they ask why or want to try another and the cycle goes on. But yes, this is a general fitness thread and it really should cater to all different types. Inform me of stuff that is out there because while I may not be doing them, I still like to read about it.
I'll take the bait and post some of the more interesting things I do to keep things fun. While I've done several of the lifting methods described in this threat like building my base on Starting Strength, then moving into Madcow Intermediate and 5/3/1, I can attest to those but also like to try some new stuff. I also did Insanity last fall and did a round of P90x about 4 year ago so I've tried a lot of the fad things too. Petrie is right in the regard that the old tried and true ways get the best results you can switch it up sometimes too.
I'd hit a wall on 5/3/1 so I am right now I'm going to be starting Hypertrophy Specific Training to try and improve on some aesthetics and break through a plateau I've hit over the past couple of months. I will say that my main goals right now are just being overall physically fit, both strength and cardiovascular wise, and also to improve my look a little bit so if I don't break through it I'm not all that concerned.
So HST, it's fun and challenging and basically has you doing 3 full body routines a week at higher rep ranges than you will get in the tried and true 3x5 type workouts. I'm building out my maxes for 15, 10, and 5 rep ranges now so I will report back on those when I start but I can give you a rundown on the program overall. Basically you do a 2 week block of workouts with 15 reps, then 2 weeks of 10, then 5 and the whole time you are building up to your max rep levels for the exercises you choose. So you'll do 6 total workouts at each rep range (2 weeks for each rep range) over a 6 week total cycle, then do 2 more weeks at the end with 5 reps for a total of 8 weeks.
I'm using Squat, Stiff Legged Deadlift, Bench, Military Press, Pendlay Rows, Barbell curls, Skull Crushers, and Calf Raises. It's a lot of volume but I'm really enjoying it so far while setting my maxes and have already been able to push some more wieght on my 5 reps than I did before.
For conditioning I play Dek Hockey once a week, usually go on one light distance run, then do another HIIT workout, I highly recommend playing a sport if you are interested in it, and also do a fair bit of workouts in the park for my other HIIT session. A lot of Saturdays I will go down to Piedmont Park (I live in Atlanta) and do the following:
1. 40-50 second sprint
2. 30-40 pushups
3. 15-20 box jumps
4. 10 pullups
Then I rest for about 45 seconds and do it again for about 5 cycles. It's a good time, keeps things interesting, and gives you a solid workout. I sometimes mix in some of the Insanity movements instead of doing the above but always leave the running piece in.
So hopefully that gives you some concept of what others are doing. Right now I'm at 6', 176 LBs in case you were wondering on that.
justjustin
Member
Great, thanks for the tips. From the variety of answers I guess it doesn't seem like a big deal what I do. It's not like all my strength will mysteriously vanish if I have a crap day at the gym every once and a while.
I'm in the same boat as the guy you're concerned about-- started at 5' 11", 160 lbs. In six weeks on starting strength I've gained 10 lbs, and I definitely look better than before. Is this really too much? In the book it claims gaining 10 lbs in something like 3 weeks is not uncommon for a complete beginner like me. I eat just over 3000 calories a day, and I only care about getting the 160-170g of protein.
PenguinPoacher
Member
10 lbs in six weeks isn't hard. 10 lbs of pure muscle is impossible.
I could never do workouts that relied on bodyweight. I really wish I could. For some reason, I just don't have the willpower unless someone is there coaching me. If I were to try to do a bunch of pushups right now, I'd give up maybe 4-5 reps from failure. I don't know why it's so difficult for me to push myself to failure with these exercises.
For me, the lower the rep count, the easier it is for me to push myself to failure. Even with weights, if I don't load enough, I start getting board after 10-12 reps and just quit at that point. 5-8 reps is a really good range for me...it keeps me interested and I always push as hard as I can for my last rep.
For me, the lower the rep count, the easier it is for me to push myself to failure. Even with weights, if I don't load enough, I start getting board after 10-12 reps and just quit at that point. 5-8 reps is a really good range for me...it keeps me interested and I always push as hard as I can for my last rep.
themadhatter444
Neo Member
You're speaking my language. Do you have a kettlebell? I've been doing kettlebell work for about a year, but I recently started putting a lot more focus on Turkish get-ups. I added them to my "title fight" workout on Tuesday and I'm still sore from my wrists, shoulders, and all down my posterior chain. LOVE them.
Tonight's killer:
-25 jumprope
-10 burpees
-16 ab twists with 35lb KB
-2 TGUs
-50 mountain climbers
-10 halos with KB
-10 sumo deadlift with KB
-2 TGUs
-1 min plank
-16 ab twists with KB
-25 jumprope
As many rounds as I can handle. Hoping for four.
EDIT: For those who keep battling numbers on the scale, I am in love with this article from EveryDayPaleo. Weight means little.
http://everydaypaleo.com/2011/06/22/attention-scale-addicts-part-2/
no, no, it isn't a problem, especially for a noob. What I'm saying is he should not be frustrated he has only gained 6 lbs in that timeframe. He is doing just fine, as are you. Just stick with it and don't fret thinking you should be tacking on 10lbs a month.
Yeah. What I'm saying is the poster thinks he isn't making gains, even though he has gained 6 lbs in a short timeframe.
Syphon Filter
Member
man HIIT is no joke. is it normal to feel light headed a bit after you are done?
Exactly my point, your way, isn't the only effective way. Some people have different goals than you, and others as well.
Anyway, madhatter, have you ever tried sled sprints?
But we didn't say it was the only effective way, we said it was a more effective way. Efficiency.
When you say you think you put on 10lbs of muscle, that tells us your goal is to bulk up. It's only natural for that to be the assumption. The type of workouts you're looking at simply aren't the best way to do so, and there's nothing wrong with presenting that information to you. Do with it what you like.
Strength and size aren't my primary goals either, aesthetics and more functional strength are, but a strength training program to build a solid base to work from is still an important part if you want to reach your peak. The latest crap from Men's Fitness won't get you there.
Brolic Gaoler
formerly Alienshogun
I'm gonna have to leave this thread for the next two weeks. At some point being one of the strongest guys in this thread became too important to me and I'm losing focus. I'm on the express route to injuring myself on this cut and I'm not doing this shit smart. I've been trying to serve 4 masters, my ego, my strength, my cardio and this cut. And it's caught up to me. I'll post again when I finish this cut, but I need I refocus myself.
Tldr blog post.
Tldr blog post.
I have to say, this thread is a good information source but you have to have a pretty thick skin. Things can be a bit hostile for people, especially people not interested in getting strong.
The next thread should be something like:
Fitness |OT5| of Cardio, Weights, Conditioning, Nutrition and Awesomeness
Might bring a more diverse group in.
The next thread should be something like:
Fitness |OT5| of Cardio, Weights, Conditioning, Nutrition and Awesomeness
Might bring a more diverse group in.
I worked up to a heavy single deadlift yesterday and then did rest-pause deadlifts at a lighter weight until I failed yesterday. I lost track of how many RP reps I did but I think it was 12-15.
We'll miss you buddy! Do what you have to in order to be the beast you are bro!
Look forward to seeing you when you return, please feel free to talk to me if you ever want to talk fitness during your absence!
How long does DOMS typically last for you guys? Since taking a 2-3 month break from the gym, my muscles have been sore for 4-5 days after working them, which never used to be the case. I know it's supposed to go down once my muscles adjust, but I never used to have any soreness after 3 days at the most. Now it'll last for 4 days minimum. Been going gym 3 times a week for the last 6 weeks, so I was hoping to be back to normal by now since I can lift what I was lifting before.
Yep completey normal for the first few times. If it still persists after a few sessions then something may be up.
Deadlifts to failure? Dangerous.
Syphon Filter
Member
ok thanks.
doms varies by the individual, and usually decreases over time in intensity and length. For me, my cases of DOMS are very mild compared to when I first started, and they tend to kick in later (around 36 hrs) and last a few days max.
You don't have to worry about the length of DOMS too much as long as it's DOMS and not a pulled muscle or anything like that. Keep working out, eating/drinking properly, and your body will recover.
I've actually entertained the thought of splitting the thread up, as it seems people in this thread are often in two camps: those who are serious bodybuilders and powerlifters actively trying to get bigger/stronger and usually following a program, and those who are using fitness as an overall tool in losing weight, trimming down, etc.
It seems a lot of people come here to lose weight after leaving the Losing Weight OT because there often can be a lot of bad information/diets/whatever there.
Likewise, the more experienced lifters such as beef, shogun, myself, balddemon, etc. might be interested in a thread that pertains to serious lifting lifestyles.
I dunno, just a thought.
I'm focusing on strength training while wanting to slim down 20lbs. How do I fit in? D:
Lol relax it's just an idea, just based on seeing some veterans and newbies getting frustrated with the current system.
Or they ask for ways to achieve their goals by doing the least amount of work possible.
"Is taking walks and playing my PSP a good way to lose weight?"
I know, I was paying very close attention to my form - completely resetting between reps. It was only about 80% 1RM.
lol. Then when called out on it, respond with "well I don't want to get ripped like you guys!". As always, don't worry, you won't get huge by mistake.
I think this is a good idea- put it in the OT community section
I think to some degree that is a sign of the issue; you look at it as people looking to seriously strength train and people looking to casually get generally fit. Where does the person running the marathon fit in, or the sports guy, or the martial artist? The majority of people who exercise do not do a ton of strength training, and having a thread focused on a smallish part of the fitness world might be a little narrow. It's already driven a lot of people out and given this thread a somewhat deservedly bad rep at times.
What we could do as an alternative is make an effort as board regulars to be a little nicer to newbies, encourage people to look into all kinds of goals and express interest in fitness that's outside of weights. Frankly, it's far more impressive to hear about someone who puts their fitness to use than a gym rat who never does. If someone comes in and wants to do a lot of long, slow distance cardio and no weights, we should welcome the guy/girl, encourage them to excel at their choice and offer them other options and some gentle education if their goals and chosen exercise differ. The last thing we want is to become some insular clique, and we might be inspired to expand our fitness repertoire too (I'm picking up rock climbing).
Spiritreaver
Member
Keep your head up champ, and get back in here soon! We all know the feeling man. Take a breather from here, get your head straight, then get back to posting. You're one of the main reasons I like to keep up with this thread and one of my lifting motivators. No joke!
Spiritreaver
Member
I don't understand. Yeah the more prominent posters here do focus on strength training, and I guess, powerlifting. Though I think they've all stated a bunch of times why they suggest people start with strength training as a beginner, then move toward other goals.
Even I tell people this and I am not one who focuses on strength training. Everyone new to fitness should read SS, whether they want to lift weights or not. And honestly, unless you have some kind of medical concern, you should be weight lifting no matter what your goal is.
Do you need to train and eat like a powerlifter to get the body you want? Hell no. But learn the big lifts, build your strength in those to help facilitate growth in other areas.
As I said in the weight loss thread. Do you need to concerned with upping your 1RM every week? No. Should you still keep tabs on your strength progress? YES! Weight loss should not be viewed as dropping a number down (your weight), it should be about moving towards a healthy body and spirit. Seeing strength increases is as much of a motivator as seeing the scale drop. Same goes for cardio training, measuring body parts, etc. When one number stagnates, it's entirely possible for you to see progress in another. Keeps you from getting down, and quitting.
Do we need two threads? Fuck no. The fact that we have a weight loss thread alone is depressing. Two fitness threads means twice the chance of information going bad and not getting corrected.
In short. People need to chill the eff out, read more, and utilize criticism constructively (whether giving or receiving).
EDIT: That wasn't all directed at you moose, but a bunch of previous posts, so don't feel like I am in any way jumping on you lol.
All of the subsections you just talked about would fit in well with an overall fitness OT. Most people who come in to discuss fitness, like running, swimming, and recreational weight-lifting (almost always for fat-loss purposes) would likely fit into that thread. It would be a general thread that newbies to weight lifting and fat loss could go to, to get a good well-rounded regimen.
A veteran's thread for bodybuilding and powerlifting might alleviate the tension in this current thread between those who are experienced and knowledgeable in proven exercises/regimens (perhaps to a fault) and those who are new and who may feel more comfortable in a thread with fellow newbies.
That being said, if most people dislike this idea of course it won't happen. Just throwing ideas out there to make fitness more enjoyable and approachable for everyone.
That is not necessarily true, I am not a powerlifter nor do I ever want to be, my goals are tailored towards bodybuilding.
People can migrate to the thread where they feel comfortable, and obv can post in both. Just thinking that if there is an advanced fitness thread, there might be less clashing between newbies and vets.
I suggested two threads because honestly reading this thread feels like it's combining oil and water. After a certain point, goals shift for those who are more experienced, and it may be worth considering making a thread for advanced lifters. There they may feel more comfortable chatting with each other, and will not be at odds with those who are new.
If they want, they can go to the other general thread and contribute advice to those who seek it.
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