*** The 2015 Gym Rats Thread ***

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Legs feel alien to me today. Front rack squats last night.

6x6 lift every 2 mins @ 95kg.

Then this morning has been back rack lunges

5x8 (4 each leg) lift every 2 mins @ 85kg.

amongst other stuff has left me feeling a bit weak in the knees. Haha.
 
Hey guys looking for some advice, finally starting to get somewhere in the gym now I'm taking it more seriously training with a friend (it's slightly annoying lifting with someone whos lifts are massive so swapping weights between our sets isn't fun :p)

I'm really struggling going onto proper chin-ups, what can I do to improve? I can fully dip my body weight both on the bars and using a machine, weight wise the only thing I do less than body weight is my bench (bench @60kg b/w @80kg). Granted I'm absolutely novice still compared to some of you guys so just looking for some tips or something to throw into a routine that would help, thanks!
 
Isometric holds/lat pulldowns/db row - plenty options to build strength in your upper back. Of course, just perseverance with the lift will also work.
 
Cookeh said:
Isometric holds/lat pulldowns/db row - plenty options to build strength in your upper back. Of course, just perseverance with the lift will also work.
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Cheers, Isometric holds is something I haven't tried yet, ill give it a whirl tomorrow :) I know perseverance is needed, it's just a massive personal goal of mine to do proper chin-ups :)
 
Cookeh said:
Isometric holds/lat pulldowns/db row - plenty options to build strength in your upper back. Of course, just perseverance with the lift will also work.
Click to expand...

ins0mn1ac said:
Cheers, Isometric holds is something I haven't tried yet, ill give it a whirl tomorrow :) I know perseverance is needed, it's just a massive personal goal of mine to do proper chin-ups :)
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Slow, weighted eccentric chins.

Enjoy putting a t-shirt on the following morning. ;)
 
You can also do 'rack chins' (YouTube 'em) and progressively raise the bar/reduce the % of your bodyweight that's being supported by the bench until you're finally at a dead hang with all your bodyweight.
 
Coming up to my first cut. Want to make sure I get it right, any recommended go-to guides?

If not Im just gonna hire the man Chris Jones for 8 weeks of Macro coaching, don't wanna screw it up and lose all these gains.
 
Quoting Eric Helms, who is an ACTUAL coach (builds an actual relationship with clients):

"I'm not normally preachy, but seriously a "macro coach" is an oxymoron. If the primary way you describe what you do is adjustments to macros, that's not coaching, that's just adjusting macros. An online calculator can do that."
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Waste of money - he gets $$$ for 2 minutes work you could do yourself.

There really isn't much to it:
1) use IIFYM calculator or something to give you a starting point
2) follow these recommendations:
http://metabolicmasterpiece.com/evi...ations-for-natural-bodybuilding-contest-prep/
(ignore stuff like the peak week etc since you won't be dieting down to 5%)
3) Read Andy's articles here: http://rippedbody.jp/diet-guides-main-page/
4) And this -
http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html/
http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-2.html/
 
Can anyone recommend some wireless, in ear headphones sub £100 for the gym?

Had enough of using on ears with cables they annoy the hell out of me!
 
So i managed 100kg chest press yesterday albeit didn't touch my chest but wasn't a bad effort very very pleased.
 
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Somnambulist said:
Quoting Eric Helms, who is an ACTUAL coach (builds an actual relationship with clients):



Waste of money - he gets $$$ for 2 minutes work you could do yourself.

There really isn't much to it:
1) use IIFYM calculator or something to give you a starting point
2) follow these recommendations:
http://metabolicmasterpiece.com/evi...ations-for-natural-bodybuilding-contest-prep/
(ignore stuff like the peak week etc since you won't be dieting down to 5%)
3) Read Andy's articles here: http://rippedbody.jp/diet-guides-main-page/
4) And this -
http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html/
http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-2.html/
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Thanks I'll have a ganders through them later when I'm home. Just scared of doing it wrong and wasting away into nothingness. :D
 
mrthingyx said:
Chest press or bench? Because they're a bit different...
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And if you mean bench, if it doesn't tickle your **** it doesn't count that's the bit where you find out what you're made of as you mind screams "don't leave this sat on your chest you big girl get it back up before all the bicep boys laugh at you squirming under a loaded bar" :D
 
Spuddy said:
Thanks I'll have a ganders through them later when I'm home. Just scared of doing it wrong and wasting away into nothingness. :D
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Resistance training (assuming you're using the same weights etc you have been using already) is the main thing that keeps the body holding onto to muscle in a diet. As long as you're deficit isn't ridiculously severe and you're getting plenty of protein in, you've got the main bases covered and the rest is just the smaller details/trying to make the best of it in terms of energy levels, satiety, adherence etc.

Most people also grossly over-estimate their lean mass so think they're shrinking, and unless they're on drugs will tend to look fairly flat as muscle glycogen is lower etc - as long as you've kept your strength though you can be sure any losses have been minimal.
 
Haha. Bench, I know, I know. Ill give it a couple of weeks and go for it again.. I was just happy I got it moving as the previous week I failed.
 
Quinnaay said:
Haha. Bench, I know, I know. Ill give it a couple of weeks and go for it again.. I was just happy I got it moving as the previous week I failed.
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Progress is progress and 100kg is a good barrier to get through even just being able to get a feel for it and realise it's nothing scary.
 
Morning Chaps,

I haven't ventured into here for a long time, when I joined the forums I was a big gym rat, was lifting daily and was doing well. Squats were upto 120KG, Deads were hitting 160KG, never was a bench fan but could do 100KG for a single lift. I was training with bodybuilders at the time and they were a big help, the constant gym banter pushed me to add weight.

Sadly got an injury at work which put me out of any fitness for 14 months. Put on 4 stone as I stupidly kept eating my old macros and drinking my protein shakes. That coupled with no exercise has left me a tubby mess that I am in now.

We have PTIs at work who have given me a gentle cardio plan to ease me back into fitness, I have a Hiatus Hernia which at the moment prohibits lifting anything remotely close to what I was but it's nice to be back in the gym, even if I am only allowed to do incline walks on a treadmill and static bike for now.

I have dropped 6KG (115KG-109KG) in 5 weeks, most of which I am sure iS water weight but clothes are feeling better now and I don't suffer as much with the hernia.

I will probably be allowed to start lifting in the next 4 weeks, is 5x5 still the way to go for strength/size. We have a big crossfit movement which is something I would like to get into but I need to start with baby steps again.
 
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