Noob Firefighter bodybuilding questions.

[zachis4wheeling]

I'm glad I found this site because I have been looking for some people who know what they are talking about when it comes to helping to get me in better shape. I'm 22 and just landed a fulltime firefighter job and would like to build a bigger, faster, stronger body to help me in the duties required of my job. I'm alright right now and can easily do everything that is required of my job, but that is not good enough for me. I need to develop a program so that I can get bigger and stay there throughout the years in my job. What I am looking for is any pointers from anyone who needs to use their body to do their job and what they do to keep it in tip top shape.

Growing up, I was always a smaller kid who never had a lot of mass all the way up until I graduated high school, when I gained height and filled out considerably. Still though, I would like to gain mass and muscular strength although I have never really worked out besides stretching and running for cross country and track. If this seems like too much to try and comprehend and explain to me, maybe ya'll could just point me in the right direction. I guess my biggest problem is that there are so many different conflicting things I hear out there and I just don't know what to listen to and what to discard.

In about a week, I will be living completely on my own and will be able to buy all my own food, supplements, shakes, etc., as well as pay for my own gym membership. I really don't want to fall off the deep end and gain a bunch of weight and start eating like crap. I know this sounds cliche' and prolly gets asked about 43483 times a day, but what sort of diet/workout routine would you guys recommend for a 22 year old non-smoking, moderate drinking firefighter who needs to be in good shape for his job who wants to gain muscle in all areas, especially in his arms (forearms, bi and triceps), chest, shoulders, back and abs. I have very strong muscles in my legs already from doing construction for 5 years and lifting a lot of heavy walls, doors, etc. so I am not as concerned about my legs as I am about my upper body. As I said above, grip strength is very important and doing construction, that wasn't too big of an issue, but since I have been going to school, I can tell my grip isn't what it used to be. I would like some advice on building this back up along with gaining muscle in the forearms. I know that cardio is very important in firefighting as well, but I actually am not too worried about that. I can work for a long time without going out of breath; I just like I said, want to get bigger. Any and all help is appreciated.

Zach

[industree]

Check Nutrition and the "Ultimate Workout Sticky" located in this section. I would recommend Rippetoe's, you should be able to gain some good strength and mass with it if you eat plenty. As for supplements, you should probably keep it simple with some whey protein and a multivitamin. Most companies whey and multis are the same, find one that has a good bang for it's buck, and that tastes good. Don't forget the search function as well.

Starting Strength:
http://forum.bodybuilding.com/showthread.php?t=998224

[mydamnself]

Divorce yourself from the idea that you have to get bigger. Size doesn't necessarily equal strength. Check out these links.

http://www.crossfit.com
http://www.firefightersworkout.com/
For real grip strength-
http://www.dieselcrew.com

[BADGUYROUNDUP]

Hey firefighters I would say need to be strong. But when I say strong I am talking of functional strength. Check out GymJones. If your 200 pounds and can bench 500 once big deal. The strong guy is the 200 pound guy who can bench 225 30 times. Anyways do what you think is best but I bet you will be stronger if you train for function in your line of work.

[james0566]

Originally Posted by BADGUYROUNDUP

If your 200 pounds and can bench 500 once big deal. The strong guy is the 200 pound guy who can bench 225 30 times.

i love it! what else ya got?

[BBGymBuff]

Stick with Starting Strength or CrossFit

[John Prophet]

dont they have that national firefighter challenge obstacle course thing? and they probably have local and regional competitions for that.

So just start now training to be the BEST at that. Decide u will be the best in your local area and train hard for that goal.

[Michael Stefano]

I noticed a few referrals recently from bodybuilding.com and traced it back to this thread. I'm Mike Stefano, author of The Firefighter's Workout Book, currently using kettlebells to build the strength / endurance a firefighter needs, including grip. Check out my websites for more information.

You'll never be the same after a timed ten minute set of 200 reps.

http://firefightersworkout.com
http://eastcoastkettlebells.com

[doppelganger]

well being a cop myself, and having dealt with firefighters and seeing what you guys do on a day to day basis, here is what I suggest:

Farmer's walks - they'll help both your conditioning and grip strength relevant to the job

deadlifts - it'll help with grip strength as well prepare you in picking up equipment and people from the floor

pullups - this should have been a requirement during your PT at the fire academy; again it'll help with grip strength

back squats (because you carry equipment on your backs)

front squats (because you'll hold euipment in the front)

lunges, forward and reverse (because you have to walk with the heavy equipment)

military presses (because you'll need overhead strength from time to time)

[Michael Stefano]

I agree that whatever specific exercises will be encountered (IE: pulls ups, push ups, squat thrusts) need to be addressed, but real kettlebell lifting (timed sets) can prepare you for actual firefighting (and related training) better than any other single modality of exercise.

Mike Stefano
Author of The Firefighter's Workout Book
http://firefightersworkout.com
http://eastcoastkettlebells.com