Life *.* NEW- 2014 General Fitness Thread *.* - Page 196

Originally Posted by lewdog:
Oh yea, that's borderline just fat, although he's got a decent chest so it's hard to tell how much weight he's got around his middle. I mean he's strong, but I've never been close to looking like that.

I have always looked like I workout, have muscle and fill out a shirt nicely. But I am not the guy with a 6 pack or big bicep veins. This summer was the leanest I'd been in a decade though and it was nice to see a bit more muscle underneath some of this fat.

I've been bulking for about a month now. Plan to put on about 10-12lbs this winter.

This one if for you Billay. XOXO.

Good work! I’m extremely jealous of your traps. Man, I struggle with them.
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Recommendations for workouts to do by yourself at a gym if you're just starting out?
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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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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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Originally Posted by Dunit35:
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.

Same. I've been reading that 3 on 1 off is the best way to go.
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Originally Posted by Scooter Libby:
Same. I've been reading that 3 on 1 off is the best way to go.

Best for what?

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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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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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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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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Originally Posted by Silock:
RPE doesn't work for me.

.

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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Originally Posted by lewdog:
What about RPE doesn't work for you? I realize it does have it's limitations.

I find that I have a tendency to do less if I "can." So, if I'm instructed to do 90%, I might slack off more. If I think "Okay, I *HAVE* to do 225. Today. RIGHT NOW," then I am more able to muster the mental strength to get it done. I like the IDEA of RPE, but I have a lot of "quit" in me.

Originally Posted by :
Interesting workout and I like your ideas. I have no desire or time commitment wanted to devote 6 days to the gym though.

Yeah, there's no way I would do this if I didn't have a gym right next to my computer at home.
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Originally Posted by Silock:
I find that I have a tendency to do less if I "can." So, if I'm instructed to do 90%, I might slack off more. If I think "Okay, I *HAVE* to do 225. Today. RIGHT NOW," then I am more able to muster the mental strength to get it done. I like the IDEA of RPE, but I have a lot of "quit" in me.

Yeah, there's no way I would do this if I didn't have a gym right next to my computer at home.

Addressing the first issues is easy for me. I track all my workouts in a log and can easily look back before a lift to see my recent previous best. I'll try to shoot above that if feeling well that day. I like the idea of setting new PRs on days when feeling fresh, or tracking volume/intensity lower on days where I feel down.

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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Originally Posted by lewdog:
Best for what?

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.

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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Originally Posted by Dunit35:
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.

Strength gains can be largely related to neural adaptations resulting from being a n00b. Without knowing your numbers, strength gain is hard to assess.

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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Originally Posted by Inmem58:
No excuses, lets go!!!!!

Sent from my iPhone using Tapatalk

You've really developed your head . How'd you do that ? It's huge!
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