*** The 2012 Gym Rats Thread ***

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Each of my sessions last about 1 hour. Not including changing/sauna/showering time.

Sometimes longer if I want to get some extra supplementary stuff done because I'm feeling uber. Sometimes shorter when I'm feeling ****.

Instead of 4x12 do 5x5 or 3x8 and lift heavier.
 
DogsBody said:
Guys,

I am wanting your thoughts on the common idea that a person training alone (ie no holdups) should spend 45m - 1hr 15m in the gym no longer.

I can never seem to get all my training done in this time.
Things to point out
I like a2 min rest between each set
I like to do 4 sets per exercise
I like to do 3 exercises per major muscle group and 2 for minor

so shoulders/quads/chest/back all 2/3 sets
tris/biceps/calves 1/2 sets

Mon is chest and bicep day (normally throw in 1 or 2 ab exercises afterwards as well)
Wed is legs and shoulders
Fri is back and triceps ( I deadlift first then 3 "upper back" exercises)

at the moment I am trying to do a major cut (got a lot of BF to lose) it is going faily well, I don't lose any weight one week, then might lose 1kg the next, I am happy at this rate of loss (although I would love to lose 1kg a week every week)
My training consists of 4 x 12 for pretty much every exercise at the minute
I plan to stay on this for 6 - 8 weeks total, then switch back to heavy (4 x 4/5 reps)


My main question here is should I be looking to get in and out of the gym quicker than the 1hr 30 - 1hr 45 it currently take sme to get everything done ?
Click to expand...

I spend roughly 2 hours in the gym... i do the following

30mins xtrainer
20mins stretching / core / press ups
60mins pull ups / dips / dumbbell shoulder & chest press / seated pulley / machine shoulder & chest press / upright rows / curls / tricep extensions
10mins stretch n cool down

i go for 4 sets on each (Light - Heavy - Heavy - Light) and like to have about 1 min rest between sets...

when i used to do split days they were
chest n tri's / legs / cardio n swim / shoulders / back n bi's
 
Dj_Jestar said:
Each of my sessions last about 1 hour. Not including changing/sauna/showering time.

Sometimes longer if I want to get some extra supplementary stuff done because I'm feeling uber. Sometimes shorter when I'm feeling ****.

Instead of 4x12 do 5x5 or 3x8 and lift heavier.
Click to expand...

I am training 4 x 12 for a number of weeks before I switch to 4 x 5.
I did state that in my post.
I have recently changed from 4 x 8 but I am not a fan of the 5 - 12 rep range as that is aimed primarily at hypertrophy which I am not trying to acheive.
 
Syla5 said:
The gym and real life.

Pretty much got a slap in the face today from the real world.

Long story but I will try and cover it off.

I work 8-4 then head to the gym then head home for 6:15
My wife works 8:00-6:30 (self employed child minder)

We have a 4 1/2 year old daughter who has become very difficult at home, only
Due to having to vi for attention from her mum.

Selfish me is going to the gym 4 nights a week. I need to stop this and do something that means I can go home at 4 and look after our daughter to help out more at home.

Thinking of either stopping the gym altogether or training in the mornings.
Click to expand...


Argh!!! Man, i go away for a few days and now this! :(

The real world sucks dude, im presuming you started the gym after baby arrived and stuff? Always going to be hard man.....my gf nearly kicked a fuss about me going 4 times a week but i pointed out who does what around the house ;)
Hopefully something can be worked out man, might just be a case of sticking to simple / quick workouts and do mobilty and other things at home?
 
Delvis said:
Argh!!! Man, i go away for a few days and now this! :(

The real world sucks dude, im presuming you started the gym after baby arrived and stuff? Always going to be hard man.....my gf nearly kicked a fuss about me going 4 times a week but i pointed out who does what around the house ;)
Hopefully something can be worked out man, might just be a case of sticking to simple / quick workouts and do mobilty and other things at home?
Click to expand...

The advantages of living on base, not needing to listen to complaints about time spent where. :)

That and I get to do most of my gym time in works time :D
 
DogsBody said:
I am training 4 x 12 for a number of weeks before I switch to 4 x 5.
I did state that in my post.
I have recently changed from 4 x 8 but I am not a fan of the 5 - 12 rep range as that is aimed primarily at hypertrophy which I am not trying to acheive.
Click to expand...
I only suggested 5x5/3x8 to lessen the time you are spent in the gym.. but I will also point out 4x12 is hypertrophy territory :) 5x5 or even 3x8 is for strength, providing you are lifting hard.

Put it this way.. 4x12 = 48reps. 5x5 = 25 reps. 3x8 = 24 reps.

Reduce break time to 90 seconds, maybe?
 
Begbie said:
The advantages of living on base, not needing to listen to complaints about time spent where. :)

That and I get to do most of my gym time in works time :D
Click to expand...

True that :)

Finally found how to do incline bench properly, will see how it all feels tomorrow!!!
 
Delvis said:
Argh!!! Man, i go away for a few days and now this! :(

The real world sucks dude, im presuming you started the gym after baby arrived and stuff? Always going to be hard man.....my gf nearly kicked a fuss about me going 4 times a week but i pointed out who does what around the house ;)
Hopefully something can be worked out man, might just be a case of sticking to simple / quick workouts and do mobilty and other things at home?
Click to expand...

Cheers mate, I am hoping when she starts school in September things will go back to normal we shall see
 
Been working towards a new bench PB for the last 8 weeks and tonight was the night I had planned to get it. No one in the gym to spot me, walked out. Another 8 weeks down the drain.
 
How's everybody coping with the heat. A hard workout leaves me a absolutely zonked for the next day or two, and the heat just exagerates the lethargy and every corresponding ache. :(
 
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