*** The 2013 Gym Rats Thread ***

I have infact been at the gym since 2008..... but made 0% progress.

Originally I was trying to lose fat and build muscle. This was on a crap diet as well.

My training was garbage and I was inconsitant. 3 months of no progress = give up for a few months.... try again.... 3 months of no progress = give up for a few months.... try again.... 3 months of no progress = give up for a few months....

You get the picture.

However now is the first time EVER I can say if I carry on as I am now, by xmas I'm going to have made some REAL progress.

The only difference now compared to before is I'm doing 5x5 for reps, EATING for mass gain and hitting each muscle group twice a week = gains.

Every week I am building on the last and I seem to be noticing small performance improvements or quite dramatic raises in weights. Nothing to shout home about yet, but I can see my self hitting maybe* 70kg on the bench by xmas.... not a lot by your standards, but this is coming from someone who has been stuck at 42.5kg on the bench for years...

Also I can feel my OHP is on the cusp of exploding past my previous values... want to hit 40kg in the next month or two, I've just conquered 35kg and need to work my way in to 37.5kg.

Those are big numbers for me!!

Huge mile stones for me will be 60kg on the bench and 40kg on the OHP. Currently at 35kg OHP and 55kg bench.
 
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Delvis said:
You've had time man! Hell, three months is enough to show some form of body manipulation.
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Thats true and there is some, I'm just not comfortable with my fat gains in that time to post pic yet. :rolleyes:

I've gained 6kg in that time since my diet...

My plan is to do a little mini diet early Augest for 4-5 weeks. Then when back from holiday in September, get back on the bulk again and get my lifts up as high as possible.

In other words a good 4-5 months of bulking.
 
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Honestly, people won't give a **** about fat gains, I used to worry about what people might think but quite frankly I don't give two hoots now.

Just post them up
 
Djdom56 said:
The thing I understand the least is why he is wearing straps :confused:
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That's the only part of the video that's confusing you? I'd have guessed the straps were there to make sure the bar stayed in his hands as it's not a natural movement and the bar isn't moving along a vertical plane. I've also got my suspicions/hopes that the video is just for a joke, partly because I don't want to believe that anyone thinks of that as a useful exercise.
 
icecold said:
What do you currently do that might stimulate your grip?

So any pulling movements, including shrugs.
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I do pullups, deadlifts, dumbbell rows, lat pulldown, even the rowing machines (yeah I know, blasphemy :D). And see, here's the problem, Ice: I'm a big lifter on the deadlifts, been mad on those for years. And yet, my forearms lag, really lag, compared to biceps. So there I am thinking I need to be doing some forearm isolation crap. But maybe there's some other answer and I'm missing something important.

My old gymnastics buddies tell me I should start doing handstands again. Like hell I'm going to do that!
 
So, decided to switch from SL 5x5 to a 5 day split routine (want to spend more time in the gym to cut a little further & start making some more gains, SL 5x5 just doesn't do it for me anymore).

Is the guide on bodybuilding.com worth using? - also, is it bad to change the below to have the 2 rest days at the weekend (work gym, so prefer to do it during the week!).

•Day 1: Chest/abs
•Day 2: Back
•Day 3: Off
•Day 4: Shoulders/abs
•Day 5: Legs
•Day 6: Arms/abs
•Day 7: Off

Really, I'd prefer a split routine which avoided machines (prefer free weights) but I understand it may not be the most practical.
 
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Delvis said:
How was strong lifts not working out of interest? Not progressing in weights?
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Isnt the key question to ask, what level is the guy at and what his current lifts are?

Oh and you have a point. If strong lifts isnt working, then your not eating enough, or not pushing your self.
 
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K, help me out here.. im trying to explain this stuff to my little brother but he refuses to believe me :( he wants to gain mass/muscle and over all get bigger/stronger - he's on stronglifts too.

so his maintenance level of cals is 2400.

he cycles 10 miles/day burns 450

he goes for a run burns another 450

to maintain his weight he needs to consume 3300cals for that day, everything below it will mean that he's losing weight/fat/mass w/e you wanna call it (he's skinny already)

to gain mass he needs to eat his maintenance cals (which after cardio sit at 3300) and an extra bit to gain muscle/mass.

so 300-400 extra with correct protein, fat, carb intake.

the reason this argument is here is that he believes that going for a "run" will help him lose FAT(mind you he already sits at around 12ish % if not less) and GAIN a healthy amount of muscle at the same time.

so what i have said above is it right or wrong? - just need a aproval from the gods of gym rats thread.. etc
 
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