*** The 2012 Gym Rats Thread ***

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Choices for my next routine, aim will be to add size, will be playing about with the choice between now and the end of my cut.

first option is a HST Push/Pull split

HST Push Pull

Workout A
Squat
Bench Press
RDL
Military Press
Dips
Calf Raises
DB flys

Workout B
Deadlift
Pullups
Lat raises
Barbell Curls
Seated Row
Hammer curl
Shrugs


and the other option is a more traditional 4 day split

Legs/Core
Squat
RDL
Calf Raise
Leg Press
Dumbbell Lunges
Leg Raises
Mobility

Chest/Tris
Bench Press
Dips
DB Flys
Lat Pushdowns
Inclined Bench
CGBP
Cardio

Shoulders/Core/Calfs
Military Press
Calf Press
Seated Shoulder Press
Lat Raises
Front Raise
Landmines
Mobility

Back/Biceps
Deadlifts
Pullups
Seated Row
Ez Bar Curl
Reverse Cable Flys
cardio
 
icecold said:
^ I don't think HST will work that well with a push/pull split. The idea is to work all muscle groups 3 times a week.
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its one of the only options i can find for diong HST over 4 days on/on off on/on off off. I dont want to be dropping to 3 days a week, and i cant spread out the 4 days a week any differently :(

Delvis said:
One could argue to do Chest/Bi's Back/Tri's...Depends what you prefer really :p
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Something to play around with, thoughts behind doing it the other way is that the secondary muscle group is already worked with the first so i wouldnt be over exhausting the secondary groups if they are going to be hit the following day as part of the primary group.
 
Do a fourth day with core, mobility, cleans, DB push press, etc.

Honestly, if you try 3 days of HST you won't want a 4th :D

Your set up would work though... I guess try it and see how you go, but 3 days is certainly more than enough with HST.
 
Not been in here for a while due to awful knee pain even when sitting.

Back from the Physio today and they say I shouldn't be doing any squatting or deadlifting as it's bad for your knees.

Thoughts/advice/options? :)
 
It was a her and I was always told not to punch women :p

Much what I thought though - strengthening the muscles around the knee = good!

I'm going to guess I probably need to look at my form more closely then? :)
 
Psymonkee said:
Not been in here for a while due to awful knee pain even when sitting.

Back from the Physio today and they say I shouldn't be doing any squatting or deadlifting as it's bad for your knees.

Thoughts/advice/options? :)
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He's a moron.

However, if you have knee pain, figure out whats causing it.

I used to have terrible knees, ie I bent down and it HURT. Now I squat, they're good again.
The only time they get aggravated is via constant movement...So like riding a bike or something.

Might be worth not going as heavy mind in your case :p
 
my knee problems where eventually found out to be having more movement in my knee (i can straighten it more than i should be able to) so when running or walking a fast pace id basicaly be smashing the bejesuses out of my knee's. but weight liftings fine as its all static :D
 
Hmm...Got legs this evening. Need to decide what to do on them. They're getting a hammering regardless

GAC said:
my knee problems where eventually found out to be having more movement in my knee (i can straighten it more than i should be able to) so when running or walking a fast pace id basicaly be smashing the bejesuses out of my knee's. but weight liftings fine as its all static :D
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Sounds just like me.

If I run for a long period, my knees and shins just die.

Mind you, never owned an expensive pair of trainers, so not tried that route
 
Psymonkee said:
It was a her and I was always told not to punch women :p

Much what I thought though - strengthening the muscles around the knee = good!

I'm going to guess I probably need to look at my form more closely then? :)
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Yes, get it videoed!

Also prioritise single leg work for the time being. Stuff like reverse lunges, bulgarian split squats and step ups are great for knee rehab.

Delvis said:
Sounds just like me.

If I run for a long period, my knees and shins just die.

Mind you, never owned an expensive pair of trainers, so not tried that route
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Are you heel striking?
 
Psymonkee said:
It was a her and I was always told not to punch women :p

Much what I thought though - strengthening the muscles around the knee = good!

I'm going to guess I probably need to look at my form more closely then? :)
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M8 they treat folks of your erm mass like bloody fragile vases, its more than their jobs worth to tell someone overweight to do exercise cos next thing youll be hospitalized and all over the evening news with the headline "GP advice cripples local man".

I went to a physio at one point with a wrist issue, i was about 16st 5lb at the time with a slim 34" waist and i was told i needed to eat less protein as the muscle was making me too heavy. Moron is not the word for these people.
 
Squats:
60x5
100x5
120x3
130x1
145x1
152.5x1x3

Kroc Rows:
50x15
50x20

Pushdowns:
60x10
70x10
60x10



Got kinda sideways on the last single of 152.5, so stopped there.
 
Syla5 said:
Choices for my next routine, aim will be to add size, will be playing about with the choice between now and the end of my cut.

first option is a HST Push/Pull split

HST Push Pull

Workout A
Squat
Bench Press
RDL
Military Press
Dips
Calf Raises
DB flys

Workout B
Deadlift
Pullups
Lat raises
Barbell Curls
Seated Row
Hammer curl
Shrugs


and the other option is a more traditional 4 day split
......
Click to expand...
That's not HST. If you change the fundamental core of something, then it becomes something else.

It's like saying you're going to be a window licker but you're not going to lick anything :p
 
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Started a new gym on thursday after a month off moving house ect... Seems pretty decent for the money but it isn't open on tuesdays and sundays :( Had to change my deadlift day to a monday :(

Anyways my cousine went with me so I had someone to video me! :D

So could I have a fourm check please?

http://www.youtube.com/watch?v=FqR0gO1u9vI&feature=plcp

Sorry for the crappy quality. My iphone lense is badly scratched :-/
 
I have recently added Underhand/reverse grip bench press into my chest routine. Wow you can feel it! Don't need much weight but your chest is in a completely different position to normal so gets worked well.
 
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