ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Fitness 101

Updated on March 12, 2018

I was talking to a friend of mine recently-we'd both had many of the same Finance classes and would often run into each other at the school gym. He was telling me that his roommate had convinced him to spend the summer experimenting with Doggcrapp(an intense program for advanced lifters). Needless to say I was more than a little alarmed. You have to understand, my friend, let's call him Crazy Mike, is a relatively new trainee and is totally committed to being in shape and trying any program that will help further his goals: Total Body, Single and Double Splits, Westside, 5x5, etc... He's made really solid progress in one year and now weighs in at approximately a buck fifty at a height of 5'9. Anyways, I advised him to put Doggcrapp on the back burner and to instead adopt a simpler but more realistic and effective approach.

Crazy Mike surprised me a little bit when he asked me how I got started. I suspect he was determining whether I was using the classic "Do as I say, not as I do" approach. He need not have worried. His question reminded me of a discussion that I had with another one of my old training partners-my old pal stood at 6'3 and tipped the scales at over 300 pounds. A youthful Santa Claus comes to mind. Anyway,Santa told me that the reason most overweight people rarely seize the initiative and train themselves is that there is an absolute overabundance of information related to getting in shape. He also told me that it's the worst feeling in the world stepping into a gym where everyone is, comparatively speaking, in better shape than you. I agree completely with both of my friend's statements-it's a real drag being a total beginner.

But I digress. Crazy Mike was giving me a very concerned look as I was considering all of these details. I finally came to my senses and told Mike that the way I started training was pretty much the way most lifters start-with a small bench, some cement weights, and a pair of 11-pound dumbells (which I still have). I was lucky when I started-a fellow musician gave me all of the aforementioned equipment and some pearls of wisdom to help me along: Eat plenty of meat, go heavy or go home and sleep as much as possible.

At about the same time I decided to enroll in a Weight Training class to fulfill the P.E requirement for my degree. I still remember our coach admonishing us "Kids, don't waste your money on protein powders, you're just flushing your money down the toilet!" We ignored his advice and continued purchasing the various protein powders offered by Weider. Basically the coach had us do 5 sets of 2 exercises Monday, Wednesday, and Friday for all the major body parts so that a typical program would look like this:

Shoulder Presses X 5
Standing Rows X 5

Bench Presses X 5
Incline Presses X 5

Lat Pulldowns X 5
T-Bar Rows X 5

Leg Press X 5
Lunges X 5

Preacher Curls X 5
Close Grip Presses X 5

That's basically the program in a nutshell performed on alternating days. For us it was M W F. The program is a Total Body approach which is a great starting point for beginners. My training partner and I both gained approximately 20 pounds and all of our lifts increased noticeably. I passed along all this to Crazy Mike and he looked a little disappointed after he looked over the program (which I had written on a napkin). I think he expected something more eccentric, mystical even. The look on his face suggested that the program was fine for out-of-shape advanced trainee like him would require a specialized heavy-duty program that would bring out the Greek god that was hiding within. Stay Tuned...


Submit a Comment

No comments yet.


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)