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  1. #1
    FlyUSMC is offline Junior Member
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    Feb 2012
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    Default Will I get out of shape?

    Hi I am new to this forum and to this style of working out. I am very interested in what I have learned and read so far, and am going to go ahead and go all out for it. With the relatively short workouts and the easy first few steps, I am worried that I might actually get out of shape before I progress to the more difficult levels. Is this a concern that anybody else has? For example, doing 3 sets of 50 wall pushups for an entire month is much easier than the workouts I am doing right now. I am in good shape, and work out every day. I understand the author wants everyone to start at the beginning and to be patient, which I will do. However, I just think I will get out of shape. Also, he does not mention mixing in cardio into the program. I assume that it is ok to do this? Last question: Can I go right into one of the more difficult fitness routines (like the solitary confinement program) right off the bat, but just use the level 1 exercises with it? In the description, it states that it is for advanced people who have been at if for awhile. However, if I used the level 1 exercises, will it be ok? Starting with the New Blood or even the Good Behavior programs do not seems very challenging for beginners with an already solid fitness base. Any help would be greatly appreciated.

  2. #2
    ad5ly is offline Senior Member
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    Default

    "Good Shape" covers a wide range - you were not specific - are you in better shape than say 95% of adult males between 18-30 yrs? . If you are in good shape you may very well lose some strength initially. The book says to start at step 1 and move up from there. The reason is that you need to find out where your weakest links are and address them as they appear. This is not a push up program, or a pullup program - this (CC) is a whole body strength program. If you are in the military you most likely will still have to practice your pushups or pullups and other requirements on the PT test - but even then take it easy.

    If you have a kettlebell you can also do KB swings to maintain your conditioning.

    Running a few times a week is okay.

    Eat healthy and you should not "get out of shape"...Dennis

  3. #3
    johnbeamon is offline Senior Member
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    Default

    3 sets of 50 is the progression standard, not the prescribed weekly workload. There will always be a recommendation here and in the CC books that you stay with an exercise until it's mastered rather than move up hastily, but that does not mean that you work below your potential to simply mark time.

    I think your concern is justified, but Dennis touches on a good point. The different steps are designed to train different weaknesses; the early steps, joints and ligaments. Were I in your shoes, I would do my USMC prescription of pushups on schedule, but add 2-3 long sets of the CC style one day a week as joint therapy. There are a lot of every-day weight lifters who will treat elbow and shoulder soreness by going in anyway and doing high reps with just the bar. Same thing. Your job is highly physical every day, so rehab for you is "less physical" instead of "bed rest". There are dozens of us here who do pullups on day A and inverted rows on day B because they're different movements. I think you might be able to make use of that.
    John Beamon

    My thread "Guest User? Really" prompted some 6 pages of discussion on why Pavel's user account had been changed to "Guest User" status. John Du Cane answered in a forthright manner, and I thanked him for his professionalism in this very forum.

    That entire thread was removed from the forum on or around August 26. I've been an HKC and an active, outspoken member in good standing for some 3yrs now, but I don't support this sort of censorship. Look for me on the public web.

    -j

  4. #4
    gtrgy888 is offline Senior Member
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    Default

    Err on the side of doing less at first, CC is a long term program that responds well to infrequent, consistent practice. You should also perform USMC PT and metabolic conditioning on the side to remain competent because you will lose strength and endurance otherwise, at least in the short term.
    CC Progress
    Pushups 9 Leg Raises 10+ Pullups 8 Squats 9
    Bridges 6 Handstand Pushups 4

  5. #5
    FlyUSMC is offline Junior Member
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    Feb 2012
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    Default

    Thanks for everyone's help. So what I gathered is to stick to my normal USMC pushup, pullup, core and running routines to stay fit for the pft, but progress through CC as described in the book. For example, I can do my normal workout routine of going from 1 pullup, up to 12 pullups, back down to 1 pullup, and the next day do my 3X40 vertical wall pullups from step 1? Same with pushups...do my normal pushup routine of 5X30 one day, then my 3X50 incline wall pushups the next? I know I am new to this but I just really want to get this right cause I have never done this and honestly want the best results. As to my current fitness level, I can do about 22 full pullups, and run a 17:30 3 mile. Im have been working out hard pretty much since high school (im 27 now) and believe I am in good shape for my age. However, looking at some of the pictures from CC makes me realize I have a long way to go. Thanks again for your help.

  6. #6
    Com. Stefan is offline Senior Member
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    Jan 2011
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    Default

    Welcome to the Party!

    IMO, don't start on level one. If you can do 22 full pullups the early steps will probably not do much aside from stealing your strength. If I were you, I would start at your level or the one under.

    Good luck.

  7. #7
    Yorkshirecomrade Guest

    Default

    I got an idea, try it and see? How are we supposed to know lol? Most of us still find new things about ourselves every day.


    Sent from my iPhone using Tapatalk

    Good physiques are not given. They are forged through time, effort, dedication and hard work.

  8. #8
    Jock191 is offline Senior Member
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    Default

    Semper Fi Marine. Who are you with?
    Jon N
    Chicago, IL

  9. #9
    FlyUSMC is offline Junior Member
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    Feb 2012
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    Default

    I stationed out at MCAS New River in North Carolina. I am with HMLA-167, which is my squadron I am in. However, I am currently deployed in the Western Pacific. I thought being on the boat would be an excellent opportunity to give this program a try, and of course continue it when I get back home. It still shocks me how simple and short the workouts are. I am so used to completely murdering myself in the gym everyday, that I am still honestly a little skeptical. I do notice though that even the relatively simple step 1 exercises still burn like crazy is you really dig deep and put everything you have into doing them slowly and controlled. I am sore from doing 3 sets of 50 wall pushups form yesterday! I am taking his advice and starting form the beginning, except with pullups. I am starting those from step 2. Thanks for everyone's help.

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