*** The 2013 Gym Rats Thread ***

['Wes]

put emphasis on the compounds (deadlift squat bench and OHP) .

This, i do the above and add Bent Over Row in there and that's my routine three days a week. Best routine i've done ever.

 

[Delvis]

Plus sets hurt

 

[TheCenturion]

Just pulled a hamstring while benching just the bar

Ah well lesson learned

The irony is that I was trying my hardest to improve my form.

 

[Chris1712]

Anyone got a good HST A/B day selection to hand? Decided to give it a go after this week.

 

[MoNkeE]

Ask Ben Conradi (BennyC) in the FB group, he's a massive HST fan boi.

 

[Syla5]

For the HST routine I have been setting up my 15, 10, and 5 RM's for that i need for the work outs.

I will be following A/B alternating routines for the whole of the cycle, just to hit the muscles in a slightly different way over the cycle, but the 15's and 10's will differ to the 5's weeks.

For 15's and 10s the workouts are as follows:

Workout A
Squat
RDL
Incline DB Bench
Pull Downs
Seated Rows
Dips
OHP
Calf Press
BB Curl
Cable Crunch

Workout B
Deadlift
RDL
Bench Press
Goblet Squat
Seated Shoulder Press
Lateral Raises
Calf Raises
CGBP
Cable Crunches
Knee Raises

During 5's weeks the workouts change as follows:

Workout A
Squat
Pull Downs
Dips
OHP
Calf Press

Workout B
Deadlift
Bench Press
RDL
Leg Press
BB Curl

Gives you an idea, throw in some personal preference tweaks and your away.

 

[BennyC]

Anyone got a good HST A/B day selection to hand? Decided to give it a go after this week.

Ask Ben Conradi (BennyC) in the FB group, he's a massive HST fan boi.

You rang?

I've never done an A/B split but have alternated exercises in a similar fashion.

I'd probably recommend it but haven't tried it myself with HST though the increases I saw, mostly due to exercise variation, during Doggcrapp training for 6 weeks would suggest it could be a real plateau buster.

There's a link in my Doggcrapp journal (page 2 of training logs) to my experiences with HST (and IF).

Syla's looks pretty good. I'd agree that as you transition to the 5's more of the isolation and less essential exercises can be dropped to focus on compounds that really matter.

What I like about HST is that the load doesn't have to be maximal and you don't have to get every rep so you can give it a good effort, miss a few reps here and there if you have an iffy day but still make good progress.

I like the 15's for a bit of conditioning and also find that the intensity/aerobic-ness quite challenging and tend to lean up a little over this 2 week period.

 

[icecold]

Just pulled a hamstring while benching just the bar

Ah well lesson learned

The irony is that I was trying my hardest to improve my form.

This is a bit unlikely. Cramp perhaps?

Unless your tissue quality is in the 99.9th percentile of terrible, of course.

Anyone got a good HST A/B day selection to hand? Decided to give it a go after this week.

I have something somewhere.

Chong Warrior also

And BennyC

 

[DogsBody]

Good chest session last night.
Beat my target.

ALso did a weighted chinup (5 actually ) for the first time in my life ever, I don't care that it was only a 5kg plate, it means a step in the right direction. add to that the fact I am actually 5kg heavier than I was 5 months ago as well.

 

[TheCenturion]

This is a bit unlikely. Cramp perhaps?

Unless your tissue quality is in the 99.9th percentile of terrible, of course.

It might have been cramps, it's happened a couple of times now. I've certainly kept myself well hydrated every time I'm in the gym.

Ice, could it also have anything to do with leg drive? It's only happened since I've started making a conscious effort to keep my glutes tight and maintain tension in my back.

 

[icecold]

Cramp isn't necessarily due to dehydration, although hydration is also not just about water intake.

What's more likely is that you're asking your hamstrings to do something alien to them, I.e. activate

Remind me, what is your exercise history?

 

[toxic]

Ice...i get forearm cramps every time a do a back workout (upper arm muscles, back of hand side) ...had it for years. usually occurs a few hours after workout time. Any ideas whats with that? I thought I just had pussy forearms

 

[icecold]

That, is probably because you are pulling off axis. Make sure you're pulling correctly and look at your shoulder mobility (the stretches in the OP of the mobility thread double as diagnostics).

 

[toxic]

OK cheers..ill pay a bit more attention to direction of pulling in future. I do a tonn of shoulder mob already, so hopefully not that.

 

[cuRvv]

Anyone know of a good place to get some weights for around the house? I have a bike and a rowing machine at home, so wouldn't mind some weights to go with it so I can do a bit of training before I get myself into a gym.

 

[TheCenturion]

Remind me, what is your exercise history?

My exercise history is cardio. I used to cycle in the gym a lot. Also last year I clocked up 60+ miles of outdoor running in about 3 weeks.

 

[lewism]

Just after some input from you guys here. Been looking to mix up my routine now and have done quite a bit of reading in to various other routines. I've mainly been doing HIIT Cardio for the last 4 months and i'm looking to slowly step up into weights but looking for a good platform to build on. In this months M&F I seen Arnolds modern day workout and it looks very appealing to me. it's basically;

1 - 10 x 30/30 HIIT cardio
2 - Bench Press x 15/failure
3 - Lat Pulldown x 15/failure
4 - DB Lateral Raise x 15/failure
5 - Cross body cable row x 15/side
6 - Barbell curl x 15/failure
7 - Swiss ball crunch x 20

Perform as a circuit with no rest between exercises and a 2 minute rest at the end of the circuit. Repeat as many times as you can between 15-60 minutes.

The reason it appeals to me is purely down to it's simplicity and seems to touch all of the bases. Plan is to try it out for 6-8 weeks and see what results it brings.

 

[RoboCod]

Does it not sound a bit ambiguous "as much as you can 15-60 minutes"?

 

[lewism]

Does it not sound a bit ambiguous "as much as you can 15-60 minutes"?

It does but I'm just quoting the magazine. I'm looking at doing it twice per session by the time I factor in warming up and cooling down.

 

[Begbie]

Just after some input from you guys here. Been looking to mix up my routine now and have done quite a bit of reading in to various other routines. I've mainly been doing HIIT Cardio for the last 4 months and i'm looking to slowly step up into weights but looking for a good platform to build on. In this months M&F I seen Arnolds modern day workout and it looks very appealing to me. it's basically;

1 - 10 x 30/30 HIIT cardio
2 - Bench Press x 15/failure
3 - Lat Pulldown x 15/failure
4 - DB Lateral Raise x 15/failure
5 - Cross body cable row x 15/side
6 - Barbell curl x 15/failure
7 - Swiss ball crunch x 20

Perform as a circuit with no rest between exercises and a 2 minute rest at the end of the circuit. Repeat as many times as you can between 15-60 minutes.

The reason it appeals to me is purely down to it's simplicity and seems to touch all of the bases. Plan is to try it out for 6-8 weeks and see what results it brings.

Looks ***** to me.

Start with something basic, Starting Strength or look for GordyR (IIRC) starting programme on here.