We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
Our dogma is that general Fitness for Life (as compared with more specific exercise goals) entails a balance of strength-training, calisthenics for muscle-use, agility, balance, and endurance, and some cardio intervals for heart strength and endurance. Plus decent nutrition to support the program goals.
Contrary to some biases and misconceptions, strength training is not mainly for muscle-head gym rats. It's for everybody's fitness if they don't do a manual labor job. It fights the deterioration of age.
Even people whose work entails plenty of lifting can benefit from strength training. If you do not learn the correct ways to exert your body, you can easily injure it or wear it out. Weight training teaches how to move things safely.
Pure Bodybuilding focuses on muscle definition and appearance. Bodybuilding emphasizes individual muscle development over functional groups. General, functional strength training usually needs to include some more isolated muscle groups to work towards larger muscle groups, but does not focus on muscle definition.
Powerlifting is about developing power (defined as strength X speed). The fundamentals are squats, bench, deads, overhead press. Perhaps pull-ups.
Olympic tends to be a more technical sport. It is totally cool, but it's not for me.
General strength fitness training for ordinary peopleis a hybrid approach borrowing from all three types, but always including Powerlifting (which takes a lot of time with the necessary rest minute between sets). For example, a week's worth of my strength training often includes some sets of most of these: bench, deads, barbell squats, pull-downs, pull-ups, rows, press-downs, dips, curls, overhead press, hamstring curls, inclined bench press, sometimes leg press. Mrs. BD does some Olympic lifts too (amazing to me) but my shoulder can't handle them.
From the article:
Weight Training for Fitness and Health -Most people weight train to improve health, fitness, and appearance, and to prepare for sports competition. Here are examples.
- Fat loss, weight management and body shaping for health and appearance. - General fitness, including strength, balance, aerobic fitness, blood glucose, blood pressure, cholesterol and bone density management, and psychological well-being. - Fitness for participation in other activities like sports and the military and related physical fitness requirements. - Disease management including type 2 diabetes, osteoporosis, arthritis and heart and lung disease.
Yeah, they're saying they can't lift sh*t, and are afraid to try because, "hard work and sweat!"
Keep it up losers! You're the ones who'll be racing those sit-down carts around the aisles of Walmart, while us lifters are confidently striding with our strong legs, shapely butts and strong cores, over at LL Bean's or REI!
When I first started lifting weights in my late teens I was doing more of a body building routine. My lifting partners eventually ended up dropping off one by one. I ended up training with a power lifter who was 5 inches shorter and 20 lbs lighter than me. He could outlift me quite easily. This is when I decided that power lifting work outs were for me. As I mentioned previously being stronger has helped me in my job and any sports that I have competed in. I still do the basics, deadlifts, squats, hang power cleans, overhead press(when my trapezius can handle it) bench press, farmers carry, and of course I jump rope and do chins and push ups. Right now I am trying to come up with a lift rack design where I can do all lifts safely, a friend is a welder and has access to all the necessary machinery.
Yes, if done properly, crossfit is essentially high level athletic performance training. We used to do a much less glam version of it on the semi-pro rugby teams with which I played. The mix of power work, with endurance, explosive strength/mobility and running got a fellow into superb shape.
An example: 10 power cleans at 225, followed by 50 crunches, 10 bench presses at 225, followed by 10 30" box jumps with a 20 lb barbell in each hand, then run 600m at full tilt, no rest between exercises. Rest two minutes between sets, then repeat three times, and then do another four sets of similarly paired exercises - standing rows using ropes instead of bars, deadlifts, clapping pushups in a 40 lb weight vest, etc, 4x8 100m sprints worked in. We would also have workout days where around half the work involved running, doing squats or pushups, and similar calisthenics with very heavy weights - the other guys who played the same position as me clinging to my back! Then I'd ride on my helper's back through his superset. Total sufferfest.
This was very effective at getting us strong all over and crazy fit, but one had to keep excellent form or injury would follow, whether in the gym or doing the buddy team drills. The rest periods also had to be professional caliber on off-days, super slow recovery spins on a bike, legs elevated all the time, drinking water like it was a job. Periodization cycles- a new thing we'd learned from the East Germans - was also a part of this.
Some crossfitters I see at the local gym are very sloppy in their form with the weights and some of the calisthenics / weight plus mobility stuff, makes me cringe. I have asked friends who are ER docs and orthopedic surgeons about this and they tell me that they are relying on the sloppier crossfitters to fund their latest performance cars & hunting camps. They also tell me that profound over-training is a serious issue for some, not soreness but getting complete muscle/nerve breakdown that is hard to recover from. So I am leery of what gets pimped out under the crossfit label. Caveat emptor.
I did crossfit for a couple years but found that at my increasing age(58) and the fact that I had done physical labor all my life. some of my joints couldn't keep up with the repetitive nature of some of the movements. I had to adapt some of the movements because of injury, like not running as much because of knee problems. Overall I liked the workouts and did find improvement in my physical strength. When you get fatigued your form will break down and that is when you get hurt. That is one reason I stick to basic weights and some calisthenics now.