*** The 2012 Gym Rats Thread ***
- Thread starter Psymonkee
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Soldato
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I have salt on everything cometh at me. brb salting my iifym 11pm frosties
so then... i have been improving on press ups... can now get 4 x 15 done (arms shoulder width, elbows in blah)
The aim of the game is to be able to do a **** tonne in one go, like 50+...
should i change to 3 x 20? then progress to 4 x 20 etc?
whats the best plan of attack?
Cheers
The aim of the game is to be able to do a **** tonne in one go, like 50+...
should i change to 3 x 20? then progress to 4 x 20 etc?
whats the best plan of attack?
Cheers
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Right!...............
Whats your diet now then? Or is it random? You hardly looked bad at the last meet mate back towards feb?
Balls to not bodybuilding, i have 6 weeks after tomorrow of no work [work at a school] to get my body back in shape, going on a fish, wholegrain rice with mixed veg diet and a 4 day split training routine [Mon-Thurs] with a full body workout on Saturday.
Urgh, is it just me who finds OHP progression really slow....
Been making steady gains on my squats/DP/DL but OHP/BBR are both falling behind.
Also, what's a respectable amount to squat?, as I'm on 90kg & have at least another 10 in me at my current level (but following the 5x5 progression slowly).
My BP is at 55kg, DL @ 110kg, Squat 90kg - but my BBR is only on 55kg & my OHP trailing behind at 40kg - are these ratios normal, or should I add some isolation on my lacking muscle groups to bring them closer together?.
Currently for additional exercises I'm doing
4X10 sets of press-ups,
2X5 16kg dumb-bell curls,
2X5 20kg dumb-bell rows
2x5 16kg dumb-bell shoulder press
5x5 40kg (a 20kg plate in each hand) calf raises
Followed by 5mins of HIIT then stretches (after my 5x5 routine).
I don't mind taking it slow, but I'd like to spend more time on muscle groups which are lacking.
I'm not sure if this calorie restricted diet is what's holding back progress or not, I guess I'll find out once I hit target & I eat for bulking instead of losing fat :/
Been making steady gains on my squats/DP/DL but OHP/BBR are both falling behind.
Also, what's a respectable amount to squat?, as I'm on 90kg & have at least another 10 in me at my current level (but following the 5x5 progression slowly).
My BP is at 55kg, DL @ 110kg, Squat 90kg - but my BBR is only on 55kg & my OHP trailing behind at 40kg - are these ratios normal, or should I add some isolation on my lacking muscle groups to bring them closer together?.
Currently for additional exercises I'm doing
4X10 sets of press-ups,
2X5 16kg dumb-bell curls,
2X5 20kg dumb-bell rows
2x5 16kg dumb-bell shoulder press
5x5 40kg (a 20kg plate in each hand) calf raises
Followed by 5mins of HIIT then stretches (after my 5x5 routine).
I don't mind taking it slow, but I'd like to spend more time on muscle groups which are lacking.
I'm not sure if this calorie restricted diet is what's holding back progress or not, I guess I'll find out once I hit target & I eat for bulking instead of losing fat :/
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Dieting, weight lifting is my exercising to lose weight
.Dieting, weight lifting is my exercising to lose weight
Well yes, cardio isn't necessarily needed I know that.
Your strength is going to be lower if in a calorie deficit, more than likely anyway. So lifts are bound to stagnate eventually
Cheers bud,Well yes, cardio isn't necessarily needed I know that.
Your strength is going to be lower if in a calorie deficit, more than likely anyway. So lifts are bound to stagnate eventually
I was unsure how much a deficit is likely to hinder progression - as I've yet to lift on a surplus (stupid diet!! <shakes fist>).
A deficit does hinder progression, but you can try and combat that by taking BCAA's or creatine to get that little extra to try and progress whilst on a cut.
Your Ratio's seem pretty reasonable to be honest.
I followed stronglifts before and if you check out any forum that has a stronglifts thread etc you will see that OHP is the first lift that you will plateau on. Keep following the stronglifts format, once you stall 3 times on the exercise on 3 different training days in a row then deload 10% and go back at it from there.
Being on a cut wont hinder your strength as such, but it will limit muscle growth, so as has been said you will reach a limit where your body just doesnt have the resource to restore/build up new muscle.
I have found on both my cuts in the last year i have been able to pull new RM's my lifts, but i have made no progress after this, and as i get further in to the cut things really slow down.
Not sure what your goals are or what you look like, but i would suggest if you want to progress your lifts, switch to a bulking diet and hypertrohpy routine for a few months, then come back to a strength routine and refine that newly developed mass
or train strength on a maintenance level diet.
Peeps, just got a question I'd like to ask regarding how to track progress in terms of fat loss.
Could you sufficiently keep track of fat loss by just measuring weight and waist size?
I know you can use a BF Caliper - but its hard to pinpoint exactly the same spots and results can fluctuate wildly.
I find it much easier to weigh and measure largest part of my waist, however I wanted to know if I go down -0lb on the scale and -0.5" off waist I assume that is assumed fat loss and therefore keep eating the same as progress is being made.
Or if I have 0lb change on scale, but increase 0.5" waist size then I am getting fatter and need to have another look at the calories etc?
Also is once a week sufficient time to monitor progress? For example if I start eating 1800 calories, can I judge it in 1 week? or should it be at least 2 to judge whether I need to change my calories etc
Looking to start IF and want to monitor progress!
Hope this is in the right section!
Could you sufficiently keep track of fat loss by just measuring weight and waist size?
I know you can use a BF Caliper - but its hard to pinpoint exactly the same spots and results can fluctuate wildly.
I find it much easier to weigh and measure largest part of my waist, however I wanted to know if I go down -0lb on the scale and -0.5" off waist I assume that is assumed fat loss and therefore keep eating the same as progress is being made.
Or if I have 0lb change on scale, but increase 0.5" waist size then I am getting fatter and need to have another look at the calories etc?
Also is once a week sufficient time to monitor progress? For example if I start eating 1800 calories, can I judge it in 1 week? or should it be at least 2 to judge whether I need to change my calories etc
Looking to start IF and want to monitor progress!
Hope this is in the right section!
Thanks for the tips,Your Ratio's seem pretty reasonable to be honest.
I followed stronglifts before and if you check out any forum that has a stronglifts thread etc you will see that OHP is the first lift that you will plateau on. Keep following the stronglifts format, once you stall 3 times on the exercise on 3 different training days in a row then deload 10% and go back at it from there.
Being on a cut wont hinder your strength as such, but it will limit muscle growth, so as has been said you will reach a limit where your body just doesnt have the resource to restore/build up new muscle.
I have found on both my cuts in the last year i have been able to pull new RM's my lifts, but i have made no progress after this, and as i get further in to the cut things really slow down.
Not sure what your goals are or what you look like, but i would suggest if you want to progress your lifts, switch to a bulking diet and hypertrohpy routine for a few months, then come back to a strength routine and refine that newly developed mass
My goal currently is weight loss - so I've been on a restricted diet for the last 6 months (lost about 30 pound) - but still have another 15 to go, out of that being doing weights for a couple of months.
Good to hear the ratios are not totally out of what - just with the OHP I don't feel like I'm getting anywhere - but with my squats I've been consistently adding for some time.
I guess once I've hit my weight target I can switch to a hypertrophy/bulking routine/diet & I should make some headway.
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