ESOC Fitness Thread

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ESOC Fitness Thread

Post by NyxAchlys9 »

ESOC Fitness Thread
Rebirth of a great thread. No non-fitness stuff here please.

SirCallen's Routine

PROGRAM OUTLINES
•Full Body or
•Upper / Lower or
•Push / Pull / Legs or
•Back and Bis / Chest and Tris / Legs and shoulders or
•Some logical combination of the above or in such a manner that one creates a balanced work out
•Look on the internet for one no beginner has ever created a good workout routine ever

TYPICAL LIFTS - MAIN MOVEMENTS (FREE WEIGHTS)
•Bench (BB or DB)
•Rows (BB or DB)
•Squat (Lowbar or Highbar)
•Deadlift (Traditional or Sumo or Hybrid)
•OHP (BB or DB)

TYPICAL LIFTS - ACCESSORIES
•Dips, Incline/Decline Bench, Chest Flies, etc
•Pullups, Seated Cable Rows, Lat Pulldowns, etc
•Front Squat, Leg Press, Lunges, etc
•Deficit Deadlift, Rack Pulls, Back Extensions, etc
•OHP (DB)

MISCELLANEOUS - ACCESSORIES
•Face Pulls (arguably extremely important for shoulder health)
•Bis/Tris
•Calves (lel)
•Traps - Shrugs

THINGS TO DO
•Identify goals (strength, aesthetics, sport, etc, combination?)
•Identify if novice or not
•Choose a program based on the above
•Be consistent about it
•Learn proper form
•Don't ego lift. If you start lifting with maxes you'll only plateau sooner
•Have a vague sense of nutrition and calories consumed and protein consumed
•Keep track of weights. You want to progress over some period. Novices can increase linearly every week for a time. Intermediates might increase every month, etc.

NOTES
•Some bros look like cavemen - do 2:1 pull:push volume
•No such thing as glamor muscles - create a balanced physique
•A thick back looks great
•If you're training for sport you'll add explosive lifts like cleans and box jumps and stuff like that
•Cardio ain't gonna kill you or your gains and is important for heart health
•Don't worry too much about arms I don't even hardly hit them anymore they see a lot of action in the main lifts

RESOURCES
• https://www.reddit.com/r/fitness/wiki (they removed SS and SL from recommended programs so they're good now)
• http://boards.4chan.org/fit/ (actually a good sticky/wiki - don't do Starting Strength or Strong Lifts though)
• http://www.exrx.net/index.html
• https://www.bodybuilding.com/exercises/
• https://www.reddit.com/r/Weakpots (support group)

EXAMPLE NOVICE PROGRAMS
• https://www.reddit.com/r/Fitness/wiki/phraks-gslp
• https://jimwendler.com/blogs/jimwendler ... a-beginner

EXAMPLE INTERMEDIATE PROGRAMS
• http://swoleateveryheight.blogspot.com/ ... ed_13.html
• http://www.simplyshredded.com/mega-feat ... -2011.html



Garja's Routine

I train for aestethics not for lifting competitions.

I still use a monofrequency/bro-split routine but I'm gradually switching to multifrequency. I'll probably do a full body program with focus on strenght for 3 months or so and then go back to mono adding some intensity techniques which is what I like the most, atleast for now.

I do a 4 days split at the moment:
Monday: chest/back
Tuesday: legs
Thursday: back/chest
Friday: shoulder/arms

I focus mostly on chest and back because I think they're behind compared to all the rest. Also arms don't need that much specific training anyway.
Each routine has basically a compound exercise first and then other more specific ones.



Gibson's Routine

Pull day leg day push day off day. 3 exercises per muscle group 9 sets of 5-8 reps, very little rest, if you can't do 5 reps lower the weight.
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Re: ESOC Fitness Thread

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Post by tedere12 »

I want to know sirmusket's glutes routine
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Re: ESOC Fitness Thread

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Post by NyxAchlys9 »

tedere12 wrote:I want to know sirmusket's glutes routine


This is for a casual fitness routine not an olympic athlete
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Re: ESOC Fitness Thread

Post by crjensen4 »

So what do you hope to get in terms of input here? Routines?
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Re: ESOC Fitness Thread

Post by Gichtenlord »

Yeah, i dont really see the point of this thread. I have a similar training routine to garja though.
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Re: ESOC Fitness Thread

Post by princeofkabul »

For bodybuilder type of training I dislike doing each muscle group only once a week, it's not as frequent as it should be. You should train let's say chest atleast twice a week. For average lifter your body will recover in 2 days max 3. Your body is resting 5 days a week for nothing when it shouldn't be. As natural bodybuilder you should cut your training in half, so for example monday and thursday chest. You don't need to pump your muscles like hell when you have greater input for splitting it up for 2 days.
And the internet training programs of bodybuilders are very misleading because they're on STEROIDS. For them the once a week workout for each musclegroup works cause of roids. But for natural bb'er it's very shitty way of training.

ps. powerlifting 4 lyfe
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Re: ESOC Fitness Thread

Post by Gichtenlord »

Yeah, that's a good point. I remember when I did something like a 5day split. If I compare it to my current plan, I made very slow progress
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A key to training is NOT how you lift your splits etc. It is ALL about how much fuel you put in your body.
I have worked out for 23 years now, and have learned that the ONLY way to truly get big is to EAT EAT EAT.
At the moment I eat 7 times a day and this is vital for my growth and success. Eat big to get Big.-
Your workout is second to this
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Re: ESOC Fitness Thread

Post by princeofkabul »

crjensen4 wrote:A key to training is NOT how you lift your splits etc. It is ALL about how much fuel you put in your body.
I have worked out for 23 years now, and have learned that the ONLY way to truly get big is to EAT EAT EAT.
At the moment I eat 7 times a day and this is vital for my growth and success. Eat big to get Big.-
Your workout is second to this


This is correct, eating is the most important and the hardest thing for training.
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Re: ESOC Fitness Thread

Post by Hazza54321 »

yeah you really need to do the key muscle groups (chest,back, shoulders, legs, arms, abs) at least twice a week to make any progress
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Re: ESOC Fitness Thread

Post by crjensen4 »

Another key is to figure out what works for your body. When I started out - Arnold was the MAN and the one we all talked about. But his routine didn't fit 99% of us. It fit his body and diet. I remember an interview with Frank Zane, one of Arnolds competitors, and he and everyone else wanted to do what Arnold was doing - cuz I had to be working right? I mean he was 7 times Mr. O. So Frank went out to Cali to work out with Arnold. He quickly found out that he could not keep up with Arnold, as his body simply didn't respond well to the way Arnold was doing it. This despite Frank being at the very top of his game at the time.
So my point is - find exercises that your body responds well to and don't worry about what others are doing. When you find yourself hitting a plateau, change it up.
I personally never know what I am going to do before I hit the gym. Sure I know I want to train back, but I don't know which routines I will do. I go by how my body feels, and by if I have had my meals leading up to (Or if my 2-year-old has kept me up all night then a different approach is needed). So I keep my body guessing - old school? Yes - but this is what works for me.
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Re: ESOC Fitness Thread

Post by princeofkabul »

The OP doesn't know difference between fitness and lifting btw lol. I'm pretty sure no male on these forums are training fitness (it's more of girlls stuff anyway).
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Re: ESOC Fitness Thread

Post by dave_12 »

Hazza54321 wrote:yeah you really need to do the key muscle groups (chest,back, shoulders, legs, arms, abs) at least twice a week to make any progress


Actually not. If you have a very intense workout on each muscle group once a week that can still be fine if you eat the right way
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Re: ESOC Fitness Thread

Post by milku3459 »

I try to stay fit
60 leg raises, 50 pushups and 3 minutes planking
gives me a nice fourpack but not much arm muscle
im much better at pushups now though
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Re: ESOC Fitness Thread

Post by deleted_user »

Do some pull-ups too^
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Re: ESOC Fitness Thread

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deleted_user wrote:Do some pull-ups too^


I don't have pull up bar :cry: :cry: i wish i could
I can do like three on a good day
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Re: ESOC Fitness Thread

Post by gibson »

milku3459 wrote:
deleted_user wrote:Do some pull-ups too^


I don't have pull up bar :cry: :cry: i wish i could
I can do like three on a good day
you can get a pull up bar that will fit on a door frame for pretty cheap, I'd recommend it.
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Re: ESOC Fitness Thread

Post by princeofkabul »

dave_12 wrote:
Hazza54321 wrote:yeah you really need to do the key muscle groups (chest,back, shoulders, legs, arms, abs) at least twice a week to make any progress


Actually not. If you have a very intense workout on each muscle group once a week that can still be fine if you eat the right way


That's for steroid guys.. :p For natties 2 times a week is better.
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Re: ESOC Fitness Thread

Post by JakeyBoyTH »

princeofkabul wrote:The OP doesn't know difference between fitness and lifting btw lol. I'm pretty sure no male on these forums are training fitness (it's more of girlls stuff anyway).


Reading and comprehension are key skills in life. Perhaps a thesaurus might come in handy?
:hmm:
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Re: ESOC Fitness Thread

Post by gibson »

Yea fitness can mean anything from weightlifting to swimming to spin class. Anything that has to do with staying physically fit.
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Re: ESOC Fitness Thread

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I personally find "fitness" being more like an lifestyle. While practising fitness it's more like cardio type of training or training basic physique. When weightlifting and so fort are not branded as life choices as fitness is. in my opinion.
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Re: ESOC Fitness Thread

Post by princeofkabul »

JakeyBoyTH wrote:
princeofkabul wrote:The OP doesn't know difference between fitness and lifting btw lol. I'm pretty sure no male on these forums are training fitness (it's more of girlls stuff anyway).


Reading and comprehension are key skills in life. Perhaps a thesaurus might come in handy?
:hmm:


or perhaps you have no idea what you're talking about?
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Re: ESOC Fitness Thread

Post by JakeyBoyTH »

princeofkabul wrote:
JakeyBoyTH wrote:
princeofkabul wrote:The OP doesn't know difference between fitness and lifting btw lol. I'm pretty sure no male on these forums are training fitness (it's more of girlls stuff anyway).


Reading and comprehension are key skills in life. Perhaps a thesaurus might come in handy?
:hmm:


or perhaps you have no idea what you're talking about?

:hmm:
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Re: ESOC Fitness Thread

Post by princeofkabul »

gibson wrote:Yea fitness can mean anything from weightlifting to swimming to spin class. Anything that has to do with staying physically fit.


How do you define physically fit though? There are some lifters out there who are strong af and have huge amount of muscles. But have high percentage of fat and are too heavy for their own good. Like Ray Williams, super strong and accomplished powerlifter but would you describe him as "fitness". When obviously his life choices could be healthier.

Sorry for taking as exaggerating example
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Re: ESOC Fitness Thread

Post by princeofkabul »

JakeyBoyTH wrote:
princeofkabul wrote:
Show hidden quotes


or perhaps you have no idea what you're talking about?

:hmm:


Edit: It's a good thread and shouldn't have said that you're clueless. When I know what are your intentions even if you said fitness and lifting like they're the same thing. Sorry
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