*** The 2015 Gym Rats Thread ***

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Puppetmaster said:
Just got all my weights, bench and rack set up. Is it a good idea to start with just using the bars to practice form and then add weight once my form is good?
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Are you used to lifting or are you coming in to this new?

Take videos and post them in the form thread regardless. Also bear in mind that a lot of people can hide bad form at lighter weight. :)
 
Somnambulist said:
It really depends on how strong you are when you're starting out - you want it to be light enough that you're able to add weight for a good few weeks before it starts getting challenging (in order to practice the movements, embed the motor patterns for them and have some training momentum), but not so light it's not really providing any resistance - a 5ft8, 60kg desk jockey with no history of resistance training will probably need to start lower on everything than a 6ft2 100kg manual labourer who has never trained in a gym but pushes/pulls heavy things at work every day.
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mrthingyx said:
Are you used to lifting or are you coming in to this new?

Take videos and post them in the form thread regardless. Also bear in mind that a lot of people can hide bad form at lighter weight. :)
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I've never lifted weights before but i sometimes help my dad with removals, so I have done some "heavy" lifting before.
 
Getting a little bored with GSLP (week 20 into the program) so was looking around the net and bumped into the mi40 program. Anyone have any experience regarding this?
 
Puppetmaster said:
I've never lifted weights before but i sometimes help my dad with removals, so I have done some "heavy" lifting before.
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Start from scratch with just a plate then (no bar). Once you are used to moving properly, then we can talk.

Post videos of yourself doing a goblet squat, strict press with a broom handle, and picking the bar off the floor with a flat back... If you really have no idea, send me a trust message.

The Chemist said:
Getting a little bored with GSLP (week 20 into the program) so was looking around the net and bumped into the mi40 program. Anyone have any experience regarding this?
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Nope! But as the sun is coming out, just drop all routine and go for a left arm/right arm/chest/abz split. :D
 
The Chemist said:
Getting a little bored with GSLP (week 20 into the program) so was looking around the net and bumped into the mi40 program. Anyone have any experience regarding this?
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No, but I would generally be wary of any program
a) that's charging you a lot to even see it and promises x/y/z
b) is made by an IFBB Pro - volume tolerance is much, much higher for someone on gear and also they can do more elaborate split routines and still make progress due to muscle protein synthesis being elevated for way longer. Those on j00ce are notoriously bad at coaching those who aren't, and I'd expect the same would apply when it comes to writing up routines for the masses.

Depending on your goals/schedule you could look at ones like these (which are mostly templates/ideas rather than fixed routines)
Lyle McDonald's Generic Bulking Routine
Cody Lefever's GZCL (can be done as upper/lower, PPL, whatever)
Some variation of 5/3/1
Brad Schoenfeld's Max Muscle Plan

As said, depends on what you're trying to achieve with your training as obviously although they all centre around progressive overload, the ones aimed at improving your 1RM/powerlift-y type stuff are quite different to the ones geared towards bodybuilding/more moderate and higher rep stuff, aesthetics etc.
 
mrthingyx said:
Start from scratch with just a plate then (no bar). Once you are used to moving properly, then we can talk.

Post videos of yourself doing a goblet squat, strict press with a broom handle, and picking the bar off the floor with a flat back... If you really have no idea, send me a trust message.
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I've watched lots of videos on youtube about how to perform various lifts so I'm not completely clueless (tbh your reply sounds a little sarcastic). I was just after a starting point in terms of what weight to start at. Have already done a few things tonight as a quick test with the bar only and had no issues with the weight at all.
 
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Ouch - sarcastic? :(

Chances are you are probably fine, but lifting is as much about efficiency and safety as it is strength. You probably have very strong individual components but I have no idea how that works in a chain when squatting or deadlifting. It might be fine, but equally you might have spent the past X years lifting with your back, meaning as soon as you stick some plates on that bar you are going to slip a disc because your hips don't move.

So that is why I would suggest starting very light and making sure you move properly. I am not being patronising, but looking out for a fellow forum member. :)
 
Trust me puppetmaster, listen to mrthingyx, he knows his stuff.

Doubt he was being sarcastic, difficult to detect someones tone on a text based messageboard.
 
Somnambulist said:
No, but I would generally be wary of any program
a) that's charging you a lot to even see it and promises x/y/z
b) is made by an IFBB Pro - volume tolerance is much, much higher for someone on gear and also they can do more elaborate split routines and still make progress due to muscle protein synthesis being elevated for way longer. Those on j00ce are notoriously bad at coaching those who aren't, and I'd expect the same would apply when it comes to writing up routines for the masses.

Depending on your goals/schedule you could look at ones like these (which are mostly templates/ideas rather than fixed routines)
Lyle McDonald's Generic Bulking Routine
Cody Lefever's GZCL (can be done as upper/lower, PPL, whatever)
Some variation of 5/3/1
Brad Schoenfeld's Max Muscle Plan

As said, depends on what you're trying to achieve with your training as obviously although they all centre around progressive overload, the ones aimed at improving your 1RM/powerlift-y type stuff are quite different to the ones geared towards bodybuilding/more moderate and higher rep stuff, aesthetics etc.
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I'll look at the above programs mate, thanks. I ran 5/3/1 before but perhaps a little too early in my training. Might be worth looking at the v2 program this time around.
 
Mi40 is an excellent program - perhaps a little for more advanced trainers, but, I highly rate anything Ben Pakulski has produced.

Yes he is an IFBB Pro but you only have to watch any of his YouTube videos to understand how well he explains everything to a level that is very easy to understand.

Example: Delt Training Tips MI40
 
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Entering my 3rd week of stronglifts 5c5 and loving it. Got a pair of Nike Romaleos which are awesome. Really need to work on my deadlift form as my upper back is so rounded it's unreal, I've tried so much but still can't stop it rounding, I'm 193 CM tall -.-
 
cHk4 said:
Entering my 3rd week of stronglifts 5c5 and loving it. Got a pair of Nike Romaleos which are awesome. Really need to work on my deadlift form as my upper back is so rounded it's unreal, I've tried so much but still can't stop it rounding, I'm 193 CM tall -.-
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as long as your lower back isn't rounding then some upper back rounding isn't really an issue to be honest.
 
tom_e said:
as long as your lower back isn't rounding then some upper back rounding isn't really an issue to be honest.
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To an extent it's not an issue but maintaining decent thoracic extension will allow you keep shoulders back, remain tight by properly activating the lats, allow you to brace effectively and mean you're not absorbing power.

It'll make quite a bit of difference to your speed off the floor. A 'chest up' cue might help reduce your rounding.

Deadlifting with a rounded upper back is an official technique but not really one that many of us here should or will ever need to master.
 
Finished squats and there was no bench available so though it would be a good idea to do Bulgarian Split Squats for the first time while i waited. Wasn't the smartest of ideas I have ever had!
 
I'm hoping it's just a little glitch while my body gets used to lifting heavy again...
Don't know how I managed a 165kg deadlift but I'm struggling with 110kg atm lol. :(
 
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