*** The 2010 Gym Rats Thread ***

Heres a question for y'all if you wouldn't mind.

How significant is rest time between sets? I've found that as I've upped the weight, I've had to take longer breaks between sets to regain enough composure to push out the next one. Should I make an effort to cut this back or is ok to allow a slightly longer rest in order to get more reps/weight out?
 
Paramount said:
Heres a question for y'all if you wouldn't mind.

How significant is rest time between sets? I've found that as I've upped the weight, I've had to take longer breaks between sets to regain enough composure to push out the next one. Should I make an effort to cut this back or is ok to allow a slightly longer rest in order to get more reps/weight out?
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The energy system used (CP) for short bursts of high intensity effort takes on average 2-3 minutes to replenish itself.

It depends entirely how much of your 1RM load you're shifting. If you're working for strength training then usually rest until you are recovered. If you're more concerned with mass then keeping rest periods brief can increase intensity.

Generally I usually rest for 60-90 seconds between sets. It depends how many exercises I'm doing, how many reps, sets, what weight, rep tempo's etc.
 
It's a balance between intensity and recovery. High intensity sessions will often not allow you to lift heavy weights lots of times. High intensity = short rest. IT's good to vary it. Between big movements like squats and deadlifts I like to leave 180s, for smaller movements I typically choose 60-90s. If you're going for volume training or a heavy big session you need to allow enough time for your CNS to recover between sets. However, don't leave it for minute after minute. It's good to hit your body hard with small breaks - but it's training dependent and you have to listen to what your body is telling you. You sometimes have to be mean to it and get a spotted to help you with those last few reps!
 
Been doing some RC work lately as my right shoulder is tight as anything - always has been. Stretching/strengthening but it still seems tight. However, it is stronger. Just hit 100kgx3 on the bench press today (bw: 77kg) which ive never had before so at least somethings going right! Any tips on loosening the area up?
 
Freefaller said:
Deadlifts are a back exercise, but also very glute and hamstring dominant - absolutely.
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I always get the glute activation going but the more I think about it, the more I don't think I get true DOMS on my hamstrings from deadlifts or squats.

I'm doing legs tomorrow so I'll try everything I can to work my hamstrings in the squats. But if again I get disappointing results I'll have to resort to the hamstring curl machine.
 
gonna try get back into rugby after my shoulder problems.. gonna just see if it can take tackles etc.

This is also gonna spur me on to try put on a bit more mass. I'm going to aim for 86-8kg by the end of the year and hopefully a bit leaner. At 5'11 this shouldn't be too bad a weight I hope for the sport.. It's only low level so lots of old men for me to run around ;)
 
exhashdotdot said:
I always get the glute activation going but the more I think about it, the more I don't think I get true DOMS on my hamstrings from deadlifts or squats.

I'm doing legs tomorrow so I'll try everything I can to work my hamstrings in the squats. But if again I get disappointing results I'll have to resort to the hamstring curl machine.
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The hamstrings are only put in use in squats if you go bellow parallel, as until then they don't really get a squeeze on. For getting ham activation on DLs should happen, but remember the ham has a high resistivity so it takes a lot for it to feel like it's been hit hard. However as you alluded to earlier, SLDLs are the big Hamstring exercise. :)
 
BennyC said:
Ditch the seperate 'Ab Workout'.

Look a few pages back as I've posted my recent Push/Pull split which will probaly suit you quite well. Big compounds are key.

You've started with arm isolation which is fine if you are pre-exhausting. But then you've got compounds and isolations in a strange order.

If you want work legs & abs on a seperate day and then use a push/pull for an upper split.

You'll find you wont be able to keep doing all of that up for very long. Not if you intend on training with any decent frequency. The CNS can burn out very quickley believe me I know!
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I train every other day, off days are total rest days.

all the light weight shoulder stuff is because iv repeatedly injured it so im building it up again (clean and press is just with OB as i had to ditch the weight.

the work out is actually way out of order, this is what i did yesterday:

Warm Up
Spiderman Press Up 10 x 3
Dumbbell Squats 10 x 3 18kg
Rotator Cuff Warm Up 10 x 3 5kg

Main Work Out
Shoulder Press 8 x 3 14kg
Lat Pull Down 8 x 3 35kg
Lat Raise 8 x 3 12kg
Front Raise 8 x 3 12kg
Lat Raise Vertical Thumb Up/Down 8 x 3 5kg
Dumbbell Tricep Above Head 8 x 3 14kg
Bicep Curls 8 x 3 14kg
Renegade Dumbbell Rows 10 x 3 18kg

Barbell Clean and Push Press 8 x 3 OB
Chest Press Bar 8 x 3 65kg
Barbell Dead Lift 8 x 3 70kg
Chest Fly on Bench 8 x 3 16kg

Abs Work Out
Hanging Leg Raises 5 x 2
Hanging Knee Raises 10 x 2
Decline Board Leg Thrusts 12 x 2
Lying Leg Thrusts 15 x 1
Ab Scissors 10 x 1
Stability Ball Crunches with Arms Straight 10 x 1 Blue Med ball
Stability Ball Plank Hold 70 seconds x 1
Floor Side Plank Holds 40 seconds x 1 per side
 
Ah man, I just had one of the best/worst training sessions ever, and I can't decide which!

I started with DLs and I was really pushing myself, 5 sets of 10 reps at the weight i had only previously been able to do 4 sets of 8 with, then I tried to move onto Pullups and... nothing, I literally had nothing left in me, i couldn't even do one set. It was as if every bit of energy I had had gone into the DLs. I took a 5 minute break and moved onto BORs and then T-bars and finished with some negative Pullups but the weight wasn't great on any of them, I had simply given it everything I had on the Deads.

I really don't know what to do if the same happens again on my next back day as it pretty much shot my workout to pieces. Also I felt a little bit of pain under my right trap where it joins the shoulder blade while doing the Deads, but I managed to stop that happening my pre-tensing my back as much as I could before lifting, and I can't feel any pain now so I'm hoping nothing bad happened.

Luckily I felt so awesome and beast like doing the Deads I pretty much didn't care that it messed up the rest of my workout :D
 
Makunouchi said:
Ah man, I just had one of the best/worst training sessions ever, and I can't decide which!

I started with DLs and I was really pushing myself, 5 sets of 10 reps at the weight i had only previously been able to do 4 sets of 8 with, then I tried to move onto Pullups and... nothing, I literally had nothing left in me, i couldn't even do one set. It was as if every bit of energy I had had gone into the DLs. I took a 5 minute break and moved onto BORs and then T-bars and finished with some negative Pullups but the weight wasn't great on any of them, I had simply given it everything I had on the Deads.

I really don't know what to do if the same happens again on my next back day as it pretty much shot my workout to pieces. Also I felt a little bit of pain under my right trap where it joins the shoulder blade while doing the Deads, but I managed to stop that happening my pre-tensing my back as much as I could before lifting, and I can't feel any pain now so I'm hoping nothing bad happened.

Luckily I felt so awesome and beast like doing the Deads I pretty much didn't care that it messed up the rest of my workout :D
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If it was me id be happy enough, deadlifts are one of the big daddys so a PB/progress on there would be the best option :cool:
 
Guy in the gym last night put a weight belt on and started curling 32Kg dumbbells, using a LOT of back momentum to help.

He's a kickboxer, seen him training and he seems to be experienced in that at least. Surprised he didn't know better (unless it's a valid exercise that I've never heard of).
 
Freefaller said:
The hamstrings are only put in use in squats if you go bellow parallel, as until then they don't really get a squeeze on. For getting ham activation on DLs should happen, but remember the ham has a high resistivity so it takes a lot for it to feel like it's been hit hard. However as you alluded to earlier, SLDLs are the big Hamstring exercise. :)
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I just got back from the gym now, I always make sure I go ass to grass during squats and maybe I just have a high resistance or something. I mean, I can definitely feel activation - they're aiding me in lifting the weight along with the calves and glutes, but I definitely wouldn't consider them worked until I did some hamstring curls.

I think I might give stiffleg deadlifts a go next week though. Going to have to start light to build my flexibility.

Robbie G said:
Guy in the gym last night put a weight belt on and started curling 32Kg dumbbells, using a LOT of back momentum to help.

He's a kickboxer, seen him training and he seems to be experienced in that at least. Surprised he didn't know better (unless it's a valid exercise that I've never heard of).
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Saw some guy doing bicep curls with 10s yesterday. I assume they were bicep curls, the legs, back, hips, everything were being put into them. I've never seen someone do curls so incorrectly. But to be truthful, they could have been anything BUT bicep curls :p

Then he slammed them on the floor as if he was a badass and then his friend proceeded to do exactly the same. Some people man, some people...
 
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Makunouchi said:
Ah man, I just had one of the best/worst training sessions ever, and I can't decide which!

I started with DLs and I was really pushing myself, 5 sets of 10 reps at the weight i had only previously been able to do 4 sets of 8 with, then I tried to move onto Pullups and... nothing, I literally had nothing left in me, i couldn't even do one set. It was as if every bit of energy I had had gone into the DLs. I took a 5 minute break and moved onto BORs and then T-bars and finished with some negative Pullups but the weight wasn't great on any of them, I had simply given it everything I had on the Deads.

I really don't know what to do if the same happens again on my next back day as it pretty much shot my workout to pieces. Also I felt a little bit of pain under my right trap where it joins the shoulder blade while doing the Deads, but I managed to stop that happening my pre-tensing my back as much as I could before lifting, and I can't feel any pain now so I'm hoping nothing bad happened.

Luckily I felt so awesome and beast like doing the Deads I pretty much didn't care that it messed up the rest of my workout :D
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That's why I always do deads/ rackpulls at the end of my back workout.
 
Yup I might have to swap them to the end as well and just buy some lifting straps to help with grip. I guess I'm still getting used to what works best for me, thanks for the input Dun.
 
I witnessed somebody holding the 'catch' lever that adjusts the seat on the leg press in today. So he was effectively just sliding back and forth on the seat :rolleyes: still seemed to be struggling too!:eek:

Free fruit at the gym this week as part of healthy campus week :D
 
Benny, I tried those cable flyes today.

Much harder, But managed to get 15kg x8 (3 sets) , 17.5 x8 (3sets) and 20kg x6 once. Struggled on that 20kg.

Much harder than flyes when lying on a bench.
 
N19h7m4r3 said:
Benny, I tried those cable flyes today.

Much harder, But managed to get 15kg x8 (3 sets) , 17.5 x8 (3sets) and 20kg x6 once. Struggled on that 20kg.

Much harder than flyes when lying on a bench.
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Yup you've got that constant tension. It's much better I find. If you need to raise the bench up on boxes so you can get a big stretch. Using a courner cable unit will yeild different results to a cross over as with a cross over there's more resistance at the top of the rep as the cables are more horizontal to the ground. Where as on a courner unit they're more vertical/45 degrees so you get a greater resistance at the bottom of the rep. Keep those arms as straight as possible with a slight bend, locked and you're onto a winner. Pushing your chest out too help for a big squeeze and will remove some shoulder recruitment from the exercise.

UltimateBadger said:
Haha - genius! :D
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Yeah. I was stood directly behind him. He gave me some look of disgust while I was doing pull ups, god knows why?:confused: He also had his feet right at the bottom of the plate, just his toes basically making contact. Didn't suprise me that he grabbed his calves at the end of each set!
 
BennyC said:
He also had his feet right at the bottom of the plate, just his toes basically making contact. Didn't suprise me that he grabbed his calves at the end of each set!
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Sounds like he was possibly just using the leg press machine for calf raises.

Although if that's the case I have now idea why he was sliding on the deat...are you sure he had depressed the latch as opposed to just holding it? No weight was going up and down on the machine?
 
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