*** The 2012 Gym Rats Thread ***

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Dj_Jestar said:
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?
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To be fair I haven't noticed a time difference in the gym if I increase my number of reps, I think the reason for this is the actual time spent repping has only increased by a few seconds.

Also, my understanding of rep range was/is as follows, please correct me here and if you have an article you could link me too explaining it I would be very grateful
1 - 2 reps - power
2 - 5 reps - strength
6 - 12 reps - hypertrophy
12+ reps - endurance

Thanks
 
:D after posting my technique in the form thread, and really revising my squat, I dropped the weight back down to 100kg. Illness combined with busyness meaning ive only been able to go once a week max since then until this week has meant progress has been slow getting back up, but did a really tidy 5x5 set last @ 115kg last night. Felt unbelievably more solid than before i revised my form. Also started doing it bare foot which has helped massively.
 
Delvis said:
Dogs body. Id have thought 8-12 was hypertrophy?
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8-10 is seen as the typical range for hypertrophy, but it's not as simple as that

For example, some people can do 8-10 on legs all day long and see little to no progress until they do 15+ reps per set as they respond better to high volume

Typically though, most people doing 80-85% of their 1RM for 8-10 reps will achieve hypertrophy, but 15 reps of 60% could also achieve hypertrophy when used in drop sets or supersets etc, it's not black and white
 
Just in case you forgot. :D
Cristian said:
I'll post here as others might benefit the advice.

Morning:
-30grams Impact whey
-400grams of fruit(strawberry/half a gala melon/grapes/etc)

Lunch:
200gr chicken breast with a tiny amount of olive oil
cup of broccoli
2 very thin slices of wholemeal bread - I get the Tesco Labrea stuff and it tastes lovely even though it isn't good for you :(

snack - 200grams cherries
3:30pm
protein shake+banana
or cottage cheese + small wholemeal panini or the like from tesco

PWO shake:
2 cups whey protein and 40-50 grams of simple carbs. sometimes I'll have dextrose, sometimes I'll get something sweet and cheeky like some jam/jelly etc.

Dinner: 4 egg omlette with a bit of cheese
Before bed - 30g whey shake with a few almonds.

Depending on the day I'll have a sandwich with one thin slice of wholemeal bread, slice of cheese and a tiny dash of salami.

I know there isn't enough proper food there but it's fairly temporary and I'm struggling to find a balance between cooking time and sticking to the diet. Hence why I have a lot of fruit/sweet stuff to keep me off chocolate and the like.
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And if anyone wants to throw some feedback by all means feel free.
Goal is to cut, currently @94kg 13-15%bf
 
Haha..

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Dj_Jestar said:
Haha..
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:p

I think most meat heads don't worry about legs because a lot of them use steroids which allows them to create such an imbalance in the body. I genuinely think they don't give a **** about how their legs look.

If they were natural they may think twice about trying to force such an imbalance in the body, especially as it will hamper overall growth.
 
to be fair I think the photoshop is strong in that one, maybe the upper legs are his (never worked) but those calves don't really look real. Even if he never worked them, the shins can't be thinner than the forearms. It's anatomically impossible. :p

Speaking of that imbalance for natural lifters, would it be possible to keep the upper body growing via hypertrophy but focus on strength for legs?

I'm asking this because my legs are not that big (26" now) but I honestly don't want them bigger. Buying any sort of trousers or jeans is a pain as if I'm lucky I'll fit in a 36inch waist, but most of the time I'll have to get a 38 then tailor it down to 34.
And then all of my jeans/pants wear out in between the upper thighs because there is no free space there, so until I have 20" guns (as in never) I don't really want them to get bigger than 26".
 
LiE said:
:p

I think most meat heads don't worry about legs because a lot of them use steroids which allows them to create such an imbalance in the body. I genuinely think they don't give a **** about how their legs look.

If they were natural they may think twice about trying to force such an imbalance in the body, especially as it will hamper overall growth.
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If I had it my way I would prance about the gym in briefs with arrows on them pointing to my energy legs. My shorts already get swalloed my by ass so it should be quite apparent I don't miss leg day because every day is leg day! :cool:
 
icecold said:
Do it tomorrow! If that isn't possible, there was no reason to not go for a big unspotted bench.
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I'd probably ask anyone to spot me, don't have a problem with female trainers spotting me.

As I'm sure you know they shouldn't really need more than a few fingers on the bar unless it's big enough weight to warrant a 2 or 3 man spot!

I used to always bench heavy with a spot but these days I can't be bothered to wait, more incentive to get the rep out if it's potentially going to crush me! I don't use collars either so if need be could slide the weights off hopefully without injury.
 
I've done 90% of my 1rm without a spotter. Not the safest thing in the world, but not a big deal if you're confident of your numbers and generally don't use your spotters.

The guys who give their spotters more of a back workout than then they are working their chests... yeah those guys might need to be more careful!

I've seen a 3 man spot where the guy had no hope of completing the rep, yet insisted on a slow assisted rep. Wtf?! :D
 
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