*** The 2010 Gym Rats Thread ***

What's so good about side raises? I used to do them but stopped because of the strain on the whole arm and shoulder joint. Also they're a bit wild in that you can't really push when you start failing because most of the energy comes from the initial burst.
 
Paramount said:
Also they're a bit wild in that you can't really push when you start failing because most of the energy comes from the initial burst.
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I'd suggest you're using too heavy a weight. If you can't control the negative then it's too heavy. If you're throwing your whole body around to get the weight up then it's useless.

It's a good exercise for isolating the lateral delt. Upright rows & facepulls also recruit the rear delt, biceps & traps.

There shouldn't be any strain. The arm should be slightly bent at the elbow with the thumb pointing slightly down at the top of the rep. Not a completely straight arm. My shoulder cracks like hell if I use a straight arm & no weight!
 
Was doing some kettlebell pushups to finish off the chest, near the end of my set my right arm gave way, kettlebell rolled over, me on my back with a grazed knee.

EPIC FAIL!
 
BennyC said:
I'd suggest you're using too heavy a weight. If you can't control the negative then it's too heavy. If you're throwing your whole body around to get the weight up then it's useless.

It's a good exercise for isolating the lateral delt. Upright rows & facepulls also recruit the rear delt, biceps & traps.

There shouldn't be any strain. The arm should be slightly bent at the elbow with the thumb pointing slightly down at the top of the rep. Not a completely straight arm. My shoulder cracks like hell if I use a straight arm & no weight!
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Ha, I'd obviously been doing them totally wrong, I'll give them another try come next shoulder day. Ta benny
 
Paramount said:
What's so good about side raises? I used to do them but stopped because of the strain on the whole arm and shoulder joint. Also they're a bit wild in that you can't really push when you start failing because most of the energy comes from the initial burst.
Click to expand...

You're doing them wrong or using too heavy a weight. Furthermore when you start failing, get a spotter to help you on the way up, and fight it on the way down. Side raises need not be heavy to be and effective exercise.

They are one of hte best exercise for the middle delt, certainly if you use cables as it keeps the tension on. :)

BennyC said:
I'd suggest you're using too heavy a weight. If you can't control the negative then it's too heavy. If you're throwing your whole body around to get the weight up then it's useless.

It's a good exercise for isolating the lateral delt. Upright rows & facepulls also recruit the rear delt, biceps & traps.

There shouldn't be any strain. The arm should be slightly bent at the elbow with the thumb pointing slightly down at the top of the rep. Not a completely straight arm. My shoulder cracks like hell if I use a straight arm & no weight!
Click to expand...

Indeed - though the cracking could just be tightness in the tendons around the RC.

Paramount said:
Ha, I'd obviously been doing them totally wrong, I'll give them another try come next shoulder day. Ta benny
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Good - let us know how you get on. Seriously, start with the 2.5-5kg they're a good exercise. :)
 
Aye as FF says start light. I don't think I've ever done them for a full set with more than 12's.

Dropsetting them and then throwing in some crucafixes at the end with some static holds once the crucafix fails is some real teeth baring punishment!
 
Quick diet question, I've knocked most direct carb sources on the head at the moment as I'm looking to trim down some more before my holiday.
This means I'm living on lean beef, chicken breast, whey, loads of green vegs, some sauerkraut, eggs and a little pb and light mayo. I also throw in an apple and orange throughout the day so its not a hardcore low carb diet but pretty low.
My question is I've decided to use a mix of whey and palatinose to sip throughout my workout to give me a nice supply of protein and carbs, does this seem like a sensible idea?
On none workout days I have no shake and cardio days I'll either sip a very dilute whey shake if I'm in the gym or maybe have one when I get home if I'm out on my bike.
 
Tbh looks as though theres not a lot of fat either, removing both is a disaster waiting to happen! id recommend upping the fats from full fat mince, oily fish, olive oil etc.

Not sure about the shake so will let someone else give advice, but thats what I would do!
 
Up the fats & protein if you're dropping carbs. Butter, Oils etc (not sure if milk is a good one?)

As long as you're at/near your MBR (and exercise) or under your MBR you'll drop weight.
 
Just set myself a new deadlift record. I'm well chuffed.

BW 68kg,

90Kg x6
110kg x6
120 x1
130x1
140x1 (140 being my old max)
150x1
160x1
170x1 ( My new max was a bit of a struggle and I felt completly spent)

I've now got a heavier max DL than some my bigger friends in the gym.

Biggest smile Ever as I went to get more water :D
 
Did my first squats today! Ended up with a bruise on the base of my neck, lovely!

I started off light at 40kg and didn't have a problem then decided to up it to 80kg, unfortunately on my second rep my knee twinged and I nearly had an accident as I almost lost complete control of the bar. A nice chap I was chatting to was keeping an eye on me though, so no injury to report! I went back down to 60kg and was quite happy at that. The other chap said my form was good but I seemed to have a tendancy to put my right foot forward slightly (probably hence why I nearly had a mishap!). Plenty of time to practice before I start upping weights I think!
 
I find my left foot likes to sit about 1" further foward.

Could be a mis-aligned pelvis? Or just something else. I can feel my left side esepcially quad & glute being recruited much more when my footing isnt symetrical. Make sure you keep your feet in line to stop any imbalances/injuries :)
 
Not me, but a couple of Polish lads were pushing the bench yesterday whilst I was doing some calfs.

145kg for a cheeky 3 reps :D
 
Totally stupid question here - but when you guys say on the "Negatives" do you mean on the end movement of a rep, for example, coming back down with the weights on a bench press?

Rich
 
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