*** The 2010 Gym Rats Thread ***

That sucks :( what was it that caused the injury again?

OT: Not meaining to rub salt in the wound I've revised my shoulder routine to make up for neglecting my rear delts after they were over developed.

Seated Rear Raise (leaning foward)
Seated Lateral Raise
BNP (If shoulders allow)
Tri set x 2: Seated DB Shoulder Press (no back rest), DB side laterals, Seated Front raise (leaning foward).
Click to expand...

The seated leant foward rear and front raise smash the rear delts! Shouldn't take me any longer than half an hour.

Lots of volume, high intensity, short rests, high reps. Nothing below 10 but no more than 20. Ascending pyramids too. Going to me lighter weights than usual but focus on contracting specific muscles as opposed to recruiting secondary muscles due to too much weight.

This was spurred on after reading an article on BB.com about the endurance of deltoids being similar that of calves and forearms. Used hundreds if not thousands of times a day so they really need a blasting to grow. Of course strength work is still effective but I want me some boulder shoulders :cool:
 
Last edited:
BennyC said:
That sucks :( what was it that caused the injury again?

OT: Not meaining to rub salt in the wound I've revised my shoulder routine to make up for neglecting my rear delts after they were over developed.



The seated leant foward rear and front raise smash the rear delts! Shouldn't take me any longer than half an hour.

Lots of volume, high intensity, short rests, high reps. Nothing below 10 but no more than 20. Going to me lighter weights than usual but focus on contracting specific muscles as opposed to recruiting secondary muscles due to too much weight.
Click to expand...

Wait...Which injury? :p haha

Shoulder was a mixture of benching and then clay shooting i think...Not sure

It's just, weird =/ It's definately a tendon issue or something...I dunno

And yes..you are rubbing salt in the wound :p
 
BennyC said:
If you're a beginner I would deffinatley not be contemplating GVT!

I've been there and it is deffinatley not a pleasant routine, it is effective but not for the faint hearted.

Stick a 3 or 4 day split. Focus on getting your form and mind muscle connections established. Something like starting strength or strong lifts would be a much better starting place as GVT is more of an intermediate/advanced routine.
Click to expand...

Doing a four day split just now, and getting used to everything. Seen some pretty decent gains, just wanting to change my routine now.

Any links to plans for strong lifts?
 
www.stronglifts.com I think is the website.

You could mix your split up, change your methods, use some drop, tri, giant sets. Some ascending pyramids, pre/post exhaustion etc.

Wouldn't recommend GVT to anyone that hasn't be training for at least a year personally.
 
BennyC said:
www.stronglifts.com I think is the website.

You could mix your split up, change your methods, use some drop, tri, giant sets. Some ascending pyramids, pre/post exhaustion etc.

Wouldn't recommend GVT to anyone that hasn't be training for at least a year personally.
Click to expand...

I have been for the past 2-3 months, mostly just to get used to different exercises and the methods for doing so. Plus doing circuits after to exhaust myself after the gym or doing it before to do it with more fatigued muscles.

I shall have a look, thanks.
 
Give it several more months as there is plenty of oppurtunity to gain mass by manipulating your training and diet cleverly than having to put yourself through a grueling and sole destroying routine when there are easier options to hand :)
 
Loving T-Bar rows at the moment, really make your back feel so pumped

Can't help but wanting to shout "YEAAAAH BUDDY!" the whole time I'm doing them though
 
Seen a video of Jay Cutler doing them at about 200KG. Such a small R.O.M though because his arms are so bloody massive!

Yates' 220KG row still scares the bejesus out of me!
 
Last edited:
Both would be in trouble if locked in a dark room with me.

*muhahahah*

T-Bar rows are awesome, they give me the biggest back pump, have started using lower weights, but more of them to get a better ROM and tuck them right in when pulling it up, doing about 65kg atm, love this excercise
 
Deffinatley go to town on the second one.

For a minute after viewing the first one I though these were going to be off your phone that you'd sneakily taken and are infact a total sex terrorist! :p
 
Where's the blog? :p

All the freakishly strong/fit women at my gym are scary, they're always old, haggard skin, too much tanning and the bodies just don't do it for me!
 
B1C3P said:
End of day I know him and his brother v well, used to train with them both hence why I've got good strength as I used to do a lot of strength training.
Click to expand...

That's fair enough, my comment was never about getting you to prove you knew the people or not. It was just to note that 270kg is pretty exceptional, "even" 180kg is a very hefty amount of weight to be lifting - I'd suspect most people even with a lot of dedication and training would struggle to get anywhere near to that.

If you get to train with with some really good/great powerlifters then that's fantastic for you but I wouldn't go counting it as the norm. It would be difficult to gauge what "fairly strong" in an average gym but at a guess benching anything much over 130kg* would mark you as quite a bit stronger than the norm.

*figures are just pulled from nothing with no basis other than having been to some gyms.

Freefaller said:
Now tell me if this isn't a sexy sight:


http://1.bp.blogspot.com/_URHlgSoVHZI/TN1SjIgFI1I/AAAAAAAAKMs/CjfXiTOn18A/s1600/friday+%2847%29.jpg

http://4.bp.blogspot.com/_URHlgSoVHZI/TN1RyMYUBxI/AAAAAAAAKKk/0M1QDqT0JrQ/s1600/friday+%2829%29.jpg
Click to expand...

If I say yes is this where you say that the first one is a 14 year old Cambodian boy?

Looking forward to the session on Sunday, I'm just hoping that my leg starts playing the game again and stops being sore.
 
i reckon i might of done a delvis today. my shoulder is sore. i can move it any direction i want and i can pick up things and move them about no problem. its when theres resistance i get a sharp pain. for example if i stick my hand on a table top and lean on it slightly.

so if my arm/shoulder gets pushed into its socket i get pain, otherwise any other movement is fine.

i was doing overhead presses which i think caused it or it may have been the deadlifts. it was fine during all my sets, i felt a slight twinge but nothing major. and hour later and its giving me problems. hopefully by tomorrow it will be fine, but im going to rest it for 2 days and see how it is.
 
You must log in or register to reply here.
Back
Top Bottom