Post: #1

I have been going to the gym off and on for a while now but have been fucking lazy about it.

It is time to get my shit in gear. I had my good friend who is a personal trainer put together a workout program for me that he dubbed the "spartan training program".

Essentially, you should be able to complete this in 1-2 hours each day. I started on day 1 yesterday and it took me a while to get through.

I am going to stay dedicated to this for the next few months and see how I develop.

Is anyone interested in joining me and monitoring one another's progress?

Here is the program:

Post: #2

I've started to do this one.

http://www.brobible.com/life/article/spa...culpt-body

Still can't get to round 3 though.

Post: #3

Looks pretty ridiculous.

I always hated circuit training because you have set up all kinds of equipment and the only way you can be polite about it is to build your own gym and do it at home.

Good luck with it. I'd be smoked if I had to do circuit training shit for two hours a day.

I'm not going to critique it or anything. Posting about fitness on this forum in the past, I've since decided that it's best to let people do whatever the hell they feel like it because they're probably going to do it regardless. I'll stick with my barbells when I can get to them and my gymnastic rings and calisthenics when I cant. If I discover anything cool, I might make a post, but what I'm doing works for me and I'm not going to evangelize until I look like Conan.

Post: #4

Looks pretty cool.

Not a lot of pullups, pushups, hanging leg raises, core, plyo, sprints, footwork, dips, bars or bridges though.

I am sure it will get you in shape.

There are so many things to working out that you can't see "on paper".

Intensity is a main one.

Box six rounds super intense and you can get in great shape. (Hell, four rounds.)

That takes 24 minutes (with a 1 minute rest between rounds).

Lately, I have been down with this kind of stuff (trying to anyway) outside of boxing, swimming, stretching and surfing:

Post: #5

(04-19-2013 10:18 PM)thegmanifesto Wrote:  Looks pretty cool.

Not a lot of pullups, pushups, hanging leg raises, core, plyo, sprints, footwork, dips, bars or bridges though.

I am sure it will get you in shape.

There are so many things to working out that you can't see "on paper".

Intensity is a main one.

Box six rounds super intense and you can get in great shape. (Hell, four rounds.)

That takes 24 minutes (with a 1 minute rest between rounds).

Lately, I have been down with this kind of stuff (trying to anyway) outside of boxing, swimming, stretching and surfing:

I do MMA on my days off.

There are plenty of hanging leg raises in here. Also, each morning you do push up and sit ups in addition to your workout later that day.

Post: #6

I'd get rid of all leg press/leg curls/hip abductors/adductors/tricep pulldown/lat pulldown and any machines I might have missed and replace them with more squats, glute ham raise (or assisted ghr), body rows or chinups, and weighted/unweighted dips when appropriate. Too many assistance exercises in my opinion.

Post: #7

It seems legit brah.

But here is the problem .... It is a " Training Program ".

Training Programs begin and then stop .... " after 12 weeks" or " 6 months to get ripped" or whatever.

Bodybuilding & Fitness is not a program you start and finish ... it is a lifestyle you live everyday.

Moreover, as a newbie all these exercises are just going to confuse you.

Keep it simple ... unless you've been lifting for years, 80 % of your gains will come from a few basic lifts and good nutrition.

If i were you, i would start with Squats, Bench press, Military Press, Pullups and Bent over rows.

But if you enjoy this Training program more because it is " Spartan" ... then go ahead , hopefully it will serve as a springboard for a fit lifestyle.

Good Luck

Post: #8

(04-20-2013 09:32 PM)LibertarianBootyHunter Wrote:  Keep it simple ... unless you've been lifting for years, 80 % of your gains will come from a few basic lifts and good nutrition.

If i were you, i would start with Squats, Bench press, Military Press, Pullups and Bent over rows.

This!

Spartan

Squat
Deadlift
Military press
Bench press

bent over BB row
BB curl
BB calf raises

All of these you can do with a barbell, an adjustable squat/bench rack and a bench.

Until you can bench at least 80% of your own body weight, squat at least 125% and deadlift 160%, then don't bother with much more.

Your next peice of equipment after a barbell should be a foam roller, and I'd debate that's the right order.

Post: #9

(04-21-2013 08:26 PM)T and A Man Wrote:  

(04-20-2013 09:32 PM)LibertarianBootyHunter Wrote:  Keep it simple ... unless you've been lifting for years, 80 % of your gains will come from a few basic lifts and good nutrition.

If i were you, i would start with Squats, Bench press, Military Press, Pullups and Bent over rows.

This!

Spartan

Squat
Deadlift
Military press
Bench press

bent over BB row
BB curl
BB calf raises

All of these you can do with a barbell, an adjustable squat/bench rack and a bench.

Until you can bench at least 80% of your own body weight, squat at least 125% and deadlift 160%, then don't bother with much more.

Your next peice of equipment after a barbell should be a foam roller, and I'd debate that's the right order.

I don't see the problem in this routine though.

I have already been lifting weights for between 5 to 6 years so I know proper form and have good strength already. I am just looking to take the intensity and regularity with which I hit up the gym to another level.

This routine includes all the "core" workouts you mentioned to focus on and then some. So maybe for someone just starting out with no previous lifting experience that would be good.

Anyway, I just finished the first week of going 5 days in a row and I feel great. More energy throughout my days, more spring in my step.

Working out definitely trumps an inactive lifestyle. It is interesting that even though you exert so much energy at the gym you actually gain that back. Where as opposed to sitting on your couch you just become more drained.