RealJock.com Strength Foundation 12-Week Workout Support Forum

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  Feb 22, 2008 11:14 AM GMT

  Welcome to the official support forum for the new RealJock.com Strength Foundation 12-Week workout program from UC Berkeley fitness director and premier strength coach Devin Wicks. This program is intended for those who have little to no experience in the gym; who haven’t worked out in a while; or who have never attempted a comprehensive fitness regimen. It's great for building a base fitness level before attempting more challenging programs like the RealJock.com Muscle-Building and Strong and Lean 12-Week workout programs.
  
  Please this forum for any questions, as well as for support and encouragement from other members.
  
  Good luck!
  Jeff @ RealJock

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  Feb 22, 2008 7:04 PM GMT

  Im actually thinking about doing this program starting monday to get a good solid base for the strong and lean program. Not sure If I should skip this though. What do you guys think?

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  Feb 24, 2008 4:08 PM GMT

  This workout is perfect for me. I have been out of the gym for a few months and needed a good, short, full-body workout that I don't need to psych up for. I was in and out of the gym in less than an hour yesterday, and can feel the effects today. A little sore, but in a good way.
  
  For you, Chungo, it looks like you've already got a good start so I don't see why you just don't start that other program now.

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  Feb 26, 2008 3:24 AM GMT

  I started this program today. Looking forward, I see that all lifting days week 1 and 2 have the exact same exercises. Is this correct?

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  Feb 28, 2008 2:45 AM GMT

  Man, I'm already 1/3 way through the muscle mass routine. I guess I'll do this routine once I'm done with the one I'm on so as to develop better form.
  
  I must say, I feel like a fool at times, 'cause at my gym I'm the ONLY one who uses a Stability ball. Also, most of the guys usually swing their bodies to lift the weight. I'm not sure, but it's wrong to do that, isn't it?
  
  I look forward to doing the Strength routine as well. I can see I will be having a VERY busy year.
  
  

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  Feb 28, 2008 12:32 PM GMT

  I started this program on Tuesday and I'm pretty sore... I hadnt been in the gym for ages; it's awesome that there's a forum for it
  
  
  I have a question: Why does the workout include specifically elliptical machine? On tuesday the gym was totally packed and I didnt feel like waiting for the next machine, so I just ran around campus for 30 minutes... is that acceptable?
  

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  Feb 28, 2008 9:59 PM GMT

  Rol0 saidI started this program on Tuesday and I'm pretty sore... I hadnt been in the gym for ages; it's awesome that there's a forum for it
  
  
  I have a question: Why does the workout include specifically elliptical machine? On tuesday the gym was totally packed and I didnt feel like waiting for the next machine, so I just ran around campus for 30 minutes... is that acceptable?
  

  
  
  This workout has a full-body focus. The resistance portion has one exercise for each of the major body parts and you work your full body every workout. The elliptical machine, because of the arm movement, fits into this program nicely, but is by no means required IMO. Cardio is cardio, if you ask me, so if you don't have an elliptical machine, any other cardio exercise will do. If it involves both upper and lower body, all the better.

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• MattyC0709
  
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  Feb 29, 2008 12:49 AM GMT

  Hey,
  
  I'm going to start the "Strength Foundation" workout in a week's time, I'm extatic!
  
  Anyway I'm going to start at the university gym and I noticed that we also have some cardio on a sixth day (more commonly would be a Saturday). Would it be ok to skip that 30 minute cardio day, coz I do not want to have to stay going up to the university just for a 30 minute cardio.
  
  Also I'd like to know if on the days that we have just cardio we can add some exercises for other body parts not mentioned in the program. For example, I'd like to work on my glutes, start getting a rock hard ass!
  
  Thanks beforehand!

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  Feb 29, 2008 9:59 AM GMT

  50sinSDnPS said
  
  This workout has a full-body focus. The resistance portion has one exercise for each of the major body parts and you work your full body every workout. The elliptical machine, because of the arm movement, fits into this program nicely, but is by no means required IMO. Cardio is cardio, if you ask me, so if you don't have an elliptical machine, any other cardio exercise will do. If it involves both upper and lower body, all the better.

  
  
  
  Awesome! that's what I was thinkin... I actually tried the elliptical machine today because I went in the morning (6:00am...i know, i was proud of myself) and it wasnt packed... it was pretty tiring but i still like running outdoors.
  
  thanx 50sinSDnPS! =D

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  Feb 29, 2008 10:46 AM GMT

  muttskins saidHey,
  
  I'm going to start the "Strength Foundation" workout in a week's time, I'm extatic!
  
  Anyway I'm going to start at the university gym and I noticed that we also have some cardio on a sixth day (more commonly would be a Saturday). Would it be ok to skip that 30 minute cardio day, coz I do not want to have to stay going up to the university just for a 30 minute cardio.
  
  Also I'd like to know if on the days that we have just cardio we can add some exercises for other body parts not mentioned in the program. For example, I'd like to work on my glutes, start getting a rock hard ass!
  
  Thanks beforehand!

  
  
  
  You can always do cardio anywhere, run around the block!
  
  And about the glutes, the seated leg press that's on this program works them out... believe me, IM SO SORE FROM THERE! lol Just make sure to push with your heels and u'll be workin that rock hard ass out =P
  
  good luck!

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• MattyC0709
  
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  Mar 01, 2008 9:34 AM GMT

  Rol0 said
  And about the glutes, the seated leg press that's on this program works them out... believe me, IM SO SORE FROM THERE! lol Just make sure to push with your heels and u'll be workin that rock hard ass out =P
  
  good luck!

  
  
  Yeah Rol0, I saw that you can work them out in the program, but still, if you do one set on your quads, and one set on your glutes, you won't be working them out so much.
  If anything, the cardio days (days 2,4,6) are quite empty. It would be good to go to the gym and spend at least a full hour working out, instead of just 30 minutes on a bike, pedalling yourself towards nothing.
  I saw a small workout for the glutes using stability balls. Would that be great to add in after the cardio?
  
  Thanks!

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• neon4u
  
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  Mar 03, 2008 5:41 PM GMT

  INCLINE PUSH-UPS
  
  I started week four today. I got to tell you my bod is looking sharp.
  
  Question: On weeks 2-4 day one: chests. I'm wondering if I'm doing the Incline Push-Ups correctly, because after I do the flat bench press and go to do the push-ups I can only do about 2-3. It calls for about 10. I'm questioning my form because I can do everything else that this workout calls for. Thanks for your help.

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  Mar 03, 2008 5:53 PM GMT

  Hey guys,
  
  Jeff from RealJock here.
  
  So a couple of updates on the Strength Foundation workout: Yes, the exercises are the same for the first couple of weeks. That said, you will increase your number of sets and the intensity of those sets each week.
  
  Equally important is the cardio: While the first week is basic, you'll begin adding in sprints etc. The cardio may seem easy week one, but trust me -- Devin loves intense cardio and you'll be weeping by week five. I just did his spin class last week and I could barely walk afterwards.
  
  If you can't make it to the gym for your cardio day, recreate it at home by running, biking, etc.
  
  Neon - I think you accidentally posted to the the wrong forum here since week 4 isn't up yet. You're probably doing the more advanced Muscle Building or Strong and Lean programs?
  
  Thanks guys. We're working on weeks 3 and 4 and should have them up in a couple of days.

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• neon4u
  
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  Mar 03, 2008 9:49 PM GMT

  Jeff, you're right. I noticed it after i posted the message. I'm doing the muscle building 12 Week Workout.

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• AirForceGuy75
  
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  Mar 03, 2008 9:55 PM GMT

  I just started this program starting today. I'm taking my health and body more serious then ever. I just spent about 6months in Iraq. While there I did go to the gym but the workout partners I had were way to advance for me. So, I'm hoping this program will give me a good basis to be able to do the strong and lean program. Any support and/or advice would be greatly appreciated.

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  Mar 04, 2008 12:17 AM GMT

  AirForceGuy75 saidI just started this program starting today. I'm taking my health and body more serious then ever. I just spent about 6months in Iraq. While there I did go to the gym but the workout partners I had were way to advance for me. So, I'm hoping this program will give me a good basis to be able to do the strong and lean program. Any support and/or advice would be greatly appreciated.

  
  
  I think it will, AFG. By the way, glad to see you back on friendly soil!

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  Mar 06, 2008 9:44 PM GMT

  will this program do anything for toning and building a little muscle? i have a picture up on my profile from when i was "suppose" to start the muscle-building workout, but that workout plan takes too long at the gym. i know that a couple people have started this one and were able to be in and out of the gym in a reasonable amount of time.

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  Mar 08, 2008 12:23 AM GMT

  I think that this program is good for that, TX. I think if you follow the directions and use slow, controlled reps, and make sure you add more weight each workout whenever possible, you should notice some gains. Good luck!

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• hazeleyesinla
  
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  Mar 08, 2008 6:04 AM GMT

  Started today 03/07/08 with the program to regain my footing after being out for a period of almost 3 months.

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  Mar 08, 2008 6:42 PM GMT

  i've asked this once before but never got a clear answer:
  
  one-rep max. i found a calculator online where i enter how much weight i lifted and how many reps i was able to do, and it calculates your one-rep max.
  
  so is this one-rep max the max amount of weight i can do in just one rep? once i calculate it, do i use that same number for all exercises where it asks for it?

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  Mar 08, 2008 11:08 PM GMT

  txguy1605 saidso is this one-rep max the max amount of weight i can do in just one rep? once i calculate it, do i use that same number for all exercises where it asks for it?

  
  
  Nope. My one rep max for a standing calf raise is 350. If I tried to do that with a bench press I would crush myself, which is no fun. You have to figure it out for each specific exercise.

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  Mar 08, 2008 11:38 PM GMT

  Hi txguy.
  
  This is the definition of Rep Max that we use here at RJ:
  
  “Rep Max” refers to the weight at which you can just do the number of repetitions specified while maintaining proper form. Note the emphasis on proper form. For example, if you are doing 12 reps of dumbbell biceps curls at Rep Max, you should use weights that allow you to just complete the twelfth rep with your biceps doing the lifting and your back straight. If you find yourself digging your elbows into your waist for leverage or arching your back, you’re using too much weight. Maintaining proper form is always more important than lifting heavier weights.
  
  Hope that helps.
  
  Jeff @ RealJock

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  Mar 09, 2008 12:12 AM GMT

  I have been doing this for about 2 weeks now and its great! i can be in and out in under 1 hour and I can feel a difference already.

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• HumanReactor
  
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  Mar 18, 2008 2:17 AM GMT

  Best program on RJ yet, on week three from today. The other ones did take too much time in the gym and I ended up cranky and unhappy - not with this one!
  
  Question: on week three I'm supposed to do nine sets of 20 reps of floor crunches - a bit of a harsh jump from doing only four sets in first two weeks. Is it okay if I only do six sets? I barely manage those, so..

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• DevinWicks
  
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  Mar 18, 2008 3:05 AM GMT

  Hey Puppy83,
  
  Devin here (the trainer who developed the program).
  
  First off, thanks for the “shout-out”. I’m glad you’re having fun with this workout. It’s never a good thing when your workout leaves you feeling cranky.
  
  Secondly - the really good news - this layout reads a bit funny. It looks as though you have to complete three sets of 20 crunches for each column for a total of nine sets. But, in fact, you only need to do one set of 20 crunches for each column with an overall total of three sets of 20 crunches for your total workout (and two sets of 20 for the Supermans).
  
  This, of course, means that you are a superstar on the abs...Excellent! Now at this point, it seems as though you have two options: (1) Reduce your sets back down to three sets and continue with the workout as planned - a great choice. (2) Since you’ve already pushed yourself to a more advanced level, consider making the three sets of crunches a bit more challenging by holding a small five or ten pound plate behind your head as you do your crunches. The added weight will make your ab workout more challenging and keep you moving forward.
  
  Congrats on you’re achievements thus far and keep up the good work!
  
  Devin
  

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