*** The 2012 Gym Rats Thread ***

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Morba said:
yeah that was first up. when i saw off a step I meant i was on the step :D
i'll edit :)
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OK, now I'm confused. If you were on 3 steps, what steps are we walking about? The ones I'm thinking of are like 6" high each. Standing on 3 of these stacked would surely mean the bar is starting below your feet?

And why mention if it was below the knee? People talk about relative knee height when doing partials. :confused:

I don't think I've pictured this right. lol
 
**** me I can't read. Ignore me, went full retard there for a second. My coffee's almost ready, that's my excuse.
 
Syla5 said:
well the diet plan has either portions of rice, or portions of sweet potato. Portion sizes being 70g brown rice pre cooked, or 200g sweet potato pre cooked.

So if you wanted to swap your sweet potato with brown rice, i am confident you could use that scale :)
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Ah I see, sorry about that. Cheers.

I feel kind of hung over today, I don't think my body liked doing the strongman stuff yesterday :).
 
Yeah it was awesome, I'm thinking I'll definitely do some every week. You are right it just gets things that other movements just can't do, and it gets me running around more which is exactly what I need :).

Also as a side note I'm going to try and make a bit more of a standard warm up. I found that because I wasn't doing my normal stuff yesterday I didn't warm up properly and everything was a little ropey to begin with.
 
It's very rarely that I hit this thread for questions but here goes.

As usual, monday - Biceps & Back.
The problem is, I can't seem to get around why my bicepo's seem to be lacking behind every other muscle in my body.
Their size is increasing too slowly to the point my forearms, (yes forearms) aren't noticeably smaller than them.

When I work out my biceps, ofcourse I get tired and fail on my say 8th or 9th rep but usually the next day (unlike other muscles) I don't feel any pain and i'm starting to wonder "am I even working these things out".

So, what do exercises am I doing then? (3 sets of each):

Barbell Bicep Curl
Dumbbell Incline Hammer Curl.

Wide Grip Pullups [Upper Back]
Lat Pulldown [Upper Back]
Reverse Fly [Upper Back]

Dumbbell Preacher Curl.
Finally finish myself off with some DB curls (badly failing at this point).

That totals 12 sets for Biceps, not to mention the other 6 which work them lightly too.
So, there you have it Monday at the gym for emphacy with the little biceps.


I'm wondering if anyone else can recommend some more exercises, and maybe some tips. I seem to have hit a brick wall too (been BB curling 35kg for months now).
As for form, I don't think you can get it wrong for these exercise.

Anyway, story over, thanks guys.
 
easiest way to tell this is - stick your arse and back to the wall and start curling. If you can't move half of the weight you were using - your form was horrible.
 
im not the best to advise on biceps but have found that supersets and heavy negatives have worked well, i think the biceps need some volume and short rest periods to come on, a bit like calves but not so extreme.
 
Ultra_Extreme said:
im not the best to advise on biceps but have found that supersets and heavy negatives have worked well, i think the biceps need some volume and short rest periods to come on, a bit like calves but not so extreme.
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Very true, I've never really trained my biceps when I powerlifted as they got hit a lot by all my other stuff.

I do them now, but avoid heavy negatives as I can't risk using momentum or bending backwards with weight. So everything is controlled for me, although I do wide grip barbell curls slow and controlled. Yet the narrow grip ones are explosively up, squeeze and then slow down and repeat.

In total I do about 75 reps for bicep alone now, not that much but it also seems to help me back when done properly.

I don't like people that swing the weight up or don't bring it down to nearly against their legs, but I don't know too much about bicep work and I've always liked to use a full range of motion when training.
 
Now that I have an EZ bar I will start doing some curls. Also means I can get back to doing skullcrushers which imo are one of the best tricep building exercises :)
 
Morba said:
Now that I have an EZ bar I will start doing some curls. Also means I can get back to doing skullcrushers which imo are one of the best tricep building exercises :)
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Although if you ask Mr.Rippetoe, you should be keeping your palms facing you as opposed to out on curls ;) Which is essentially what the EZ bar will do

I presume palms facing you is what I mean...
 
Love EZ bar curls. It's a more natural way of holding the bar. If you twist your hands so they are facing up (the same as when you hold a BB) you'll feel the force on the forearms. Not natural to put load on like that.
 
LiE said:
Love EZ bar curls. It's a more natural way of holding the bar. If you twist your hands so they are facing up (the same as when you hold a BB) you'll feel the force on the forearms. Not natural to put load on like that.
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No I know, feels like they'll snap sometimes. Although with DB's it feels like there's less tension.

Can't find the vid at the moment
 
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