*** The 2012 Gym Rats Thread ***

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N19h7m4r3 said:
Oh lawdy! Abdominal doms! For the first time in years! Not painful but there, also strangely I have trap doms:confused:

Chest feels good today, although my back is a little twingy. Moar foam rolling!

Also FF I've always wanted to give ring dips a try, they look like so much fun. Although the interwebs are covered in people pulling or straining the costal cartilage in their chest from them haha.

When did you get the weighted vest?! That sounds awesome.
Many a time have I gandered at this http://www.irish-lifting.com/weighted-vest-pe-148.html

Only to have the price make me walk away.
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If you get the form spot on for ring work they're amazing, great core work too.

Weighted vest a guy at the gym lets me borrow it. I will get one when I move gym (I need to find a proper weightlifting gym). It makes doing chins, and bodyweight exercises a bit simpler as you don't have a weight dangling between your legs, or for that matter a dipping belt with some weight....

Great for doing some conditioning - skipping with a weights vest is hardcore :cool:
 
opethdisciple said:
Flat Bench Barbell.

Im still planning on using the micro loading technique a freind told me to use, I add 0.5kg to the bar each time I do the excersies.

That would equate to 10kg in 6months. Which if it works would take me from 20kg to 40kg (on the bench in 1 year)

I would be over the moon with that to be honest!
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As a newcomer to the gym forget the micro loading and do some proper loading, you should be able to add 2.5-5kg on the bar easily on the big compound exercises.
Then start to drop to smaller increments when you start plateauing.
 
tom_e said:
As a newcomer to the gym forget the micro loading and do some proper loading, you should be able to add 2.5-5kg on the bar easily on the big compound exercises.
Then start to drop to smaller increments when you start plateauing.
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Not debating that. If I feel I can make bigger jumps then I will probably do so.

However, from a physiological change point of view, to go from 20kg-40kg on the bench, my body would have to have put down so visable muscle?
 
opethdisciple said:
Flat Bench Barbell.

Im still planning on using the micro loading technique a freind told me to use, I add 0.5kg to the bar each time I do the excersies.

That would equate to 10kg in 6months. Which if it works would take me from 20kg to 40kg (on the bench in 1 year)

I would be over the moon with that to be honest!

I have never been able to make weight progress using the lowest weights the gym has which would be 1.25kg each side. A jump of 2.5kg is too much for me. So 0.5kg is good.
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As tom_e said mate really.

You do not need to micro load now, you say about the 10kg jump in 6 months, but in reality you could do that in one month (I think if my maths is correct :p) 1.25KG on each side each session (so bench once a week, squat once a week, deads once a week...or whatever exercise you are doing)

You will probably struggle doing it on the working sets, but that's the whole point, it's not meant to be easy, and you will fail on some of the sets. But you try again next week
 
opethdisciple said:
Not debating that. If I feel I can make bigger jumps then I will probably do so.

However, from a physiological change point of view, to go from 20kg-40kg on the bench, my body would have to have put down so visable muscle?
Click to expand...

Your body will naturally build up lean mass as you get stronger, but it's just as much about your CNS and nerve activation becoming accustomed to the weight if not more than the actual increase in LBM
 
tom_e said:
As a newcomer to the gym forget the micro loading and do some proper loading, you should be able to add 2.5-5kg on the bar easily on the big compound exercises.
Then start to drop to smaller increments when you start plateauing.
Click to expand...

yeah what he said, if i took on a new trainee and he only benched 40kg after a year (unless he happened to be a primordial dwarf or something) i would give up training and become a choir boy touching preist. The average man should be able to bench 50-60 kilos within a few months of training and i would expect most to be at or close to bodyweight within a year depending on bodyweight, if below 100kg i would expect most to be knocking on the 100kg level.

This aside ive never known anyone who doesnt bench 50kg + within a few months of getting in the gym. Right now you are only struggling because of your motor patterning, you basically dont yet know how to bench, bit like taking a 2 year old bobbling round a living room and having him try a sprint race. As soon as your motor pattern gets locked in your weight will fly up, so micro loading is not the way thats a technique for plateu'd lifters. At your level you should be able to go up 2.5kg per week for some time yet, adjust reps and pace of reps as necessary to condition the CNS
 
opethdisciple said:
Not debating that. If I feel I can make bigger jumps then I will probably do so.

However, from a physiological change point of view, to go from 20kg-40kg on the bench, my body would have to have put down so visable muscle?
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Rubbish.
Just stop with the micro loading, as a beginner it is pointless.
You should be making big jumps in what you can lift in a short period of time as your body gets used to be used in the right way.
Muscle isn't everything :)
 
When I first starting training it was my ego that pushed me on bench press. I tried hard to get to 100kg and every session I was trying to add to that, doing a couple reps at 110/120 etc.
 
Alright guys, I'll keep that in mind.

Its just I have never gone above 20-22.5kg before, so my freind thought it would be beneficial for me to try the micro loading thingy...

But I'l keep it in mind, that I can maybe go higher with the weights.
 
I managed to hit 70 on the squat, 75 on the bench press and 75 on the bent over row last night doing the 5x5, very pleased with this as its only my 13th week of lifting

Started on 19 squat, 32.5 bench, 30 bor
 
opethdisciple said:
Alright guys, I'll keep that in mind.

Its just I have never gone above 20-22.5kg before, so my freind thought it would be beneficial for me to try the micro loading thingy...

But I'l keep it in mind, that I can maybe go higher with the weights.
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It's not beneficial at all, if anything it is detrimental.
How heavy are you? Can you do a pressup?
 
Freefaller said:
Weighted vest a guy at the gym lets me borrow it. I will get one when I move gym (I need to find a proper weightlifting gym). It makes doing chins, and bodyweight exercises a bit simpler as you don't have a weight dangling between your legs, or for that matter a dipping belt with some weight....

Great for doing some conditioning - skipping with a weights vest is hardcore :cool:
Click to expand...

The main reasons I'd like one as well, the weight is well distributed around the torso and not just pulling on the hips and lumbar like with a dipping belt.
It's also far easier to walk with.

I'd love one, as it'll make things easier for me as well, especially if you can't get to the gym for a few days you still get some decent work done with pushups, body squats, lunges and more.

Skipping it it? I've never gotten the hang of skipping, most likely for lack of effort really. I'd say they really work those calves :D

It might be a really good investment for me, although they are rather pricey. Will have to see later on.
 
opethdisciple said:
Im 11 stone, I can do press ups, yea... I have skinny arms you see!
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Thats about 70kg so I'd expect you to be able to bench 40-50kg at least, sometimes you've just got to stick the weight on the bar get under it and attack it.
Once you've got past the "I can't do it" mental block it becomes a lot easier.
 
Ultra_Extreme said:
I dont know how you can cope with that, if i dont get all my sessions in, well its never happened but it would probably result in me going on a gun toting rampage around the nearest shopping center.
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Maybe real life gets in the way? :p

I've just had a week off and had time off before, however I guess I dont make uber gains but it is allowed to have time off..
(currently 1+ week off as currently decorating and went yesterday to find weights room closed)
 
The Craig said:
Maybe real life gets in the way? :p

I've just had a week off and had time off before, however I guess I dont make uber gains but it is allowed to have time off..
(currently 1+ week off as currently decorating and went yesterday to find weights room closed)
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real life has no business interfering with my gym time. If it tries then i kill it with my teeth and go to the gym anyway.

Seriously tho, missing sessions needs to be a very rare occurrence if you want to succeed
 
Ultra_Extreme said:
real life has no business interfering with my gym time. If it tries then i kill it with my teeth and go to the gym anyway.

Seriously tho, missing sessions needs to be a very rare occurrence if you want to succeed
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Agreed on the regular it is bad habit, however "succeed" would be down to ones goals, Im sure you can improve strength, body composition etc and still have 4 weeks off a year unless you're at extreme levels. But thats just me being pedantic (and justifying my laziness :p, labouring fixing up my new flat counts as cardio right?)
 
Ultra_Extreme said:
real life has no business interfering with my gym time. If it tries then i kill it with my teeth and go to the gym anyway.

Seriously tho, missing sessions needs to be a very rare occurrence if you want to succeed
Click to expand...

Ha agreed, one reason I don't like having time off work. No gym time :( Don't want to be paying for a gym now.

Brilliant, no hot water and very little sleep. Benching is going to be fun, may leave it untill tonight.
 
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