*** The 2015 Gym Rats Thread ***

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mrthingyx said:
Do Stronglifts with chin-ups, then. ;)

Serious point: depending on what you are after, there isn't much out there that is "better" than Stronglifts.

And I thought you were just asking for a body weight routine, anyway?
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On no the body weight is for morning/when I'm away that's purely so I have a "routine" to do every day for my mental health as it's been slipping a bit recently.

which is why I'm getting back on the gym too.


I do like strong lifts but my pecs always grow really crappie especially top half so was just thinking of adding in some little things like maybe incline flies one day.


Dips one day for triceps and maybe some shoulder raises or bicep curls for vanities sake. (Never really had big arms, and currently my most requested change is for bigger shoulders lol so I might try and fulfill that request)

Strong lift certainly pounds the legs though.
 
Although IMHO the programme doesn't matter as much as just keeping on it consistently for weeks / months (assuming the programme is based around the big lifts). I can understand getting bored with Stronglifts and am enjoying 531 at the moment.

Also dips are great for chest!
 
Just thinking out loudly, my last previous "cut" was on 1930 calories per day, with 155g of carbohydrates per day. I hardly lost any weight at all. At the moment I'm on 2430 calories a day at 80kg, which is apparently maintenance. If I was to cut again, am I correct that I have to go lower than 1930 calories to see any weight loss, and if so should I ditch strength training and focus on something else?
 
Your TDEE will drop as you lose weight so you'll need to adjust your deficit if it plateaus, some people can drop weight with only a 200/300 calorie deficit whilst others need 500.

Any reason you want to ditch strength training? Are you just bored and looking for something else or do you not think it works due to your previous cut?
 
It's good to see my gym has it's proprieties straight. I've been there two years now and they have bought new benches, new machines and more weights yet the lock on the toilet door is still broken. :p I've been neglecting deadlifts recently after I used to do them couple of times a week. I tried my PB from a couple of weeks ago and I barley even picked it up. :(
 
Zatoichi.uK said:
@Tefal

I ran Stronglifts for 6 months and moved on to this one.

http://forum.bodybuilding.com/showthread.php?t=160947761

Slightly slower progression and not so brutal as it has medium and light days. Exercises are similar but has stiff leg dead lifts instead of regular, and curls (for the girls) and calf raises thrown in.

A couple of 5 week cycles in it gets tough as hell. Enjoyable though.
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I ran AllPro for about 6 months since I did Starting Strength for 6 weeks and picked up a small injury which put me off low rep training, but TBH I think it's a waste of time. If you fail your test day for a lift, you have to do the same weight for a whole other 5 weeks! That means you are lifting the same weight for 2.5 months, and you could even fail it a 2nd time, meaning you lift the same weight for over 3 months!

I've been running Fierce 5 for 5 months now, cutting the last 2 months. Great program with the core lifts plus accessories for aesthetics/shoulder health.

When I'm intermediate I'll switch to 5/3/1.
 
FutileBreadMachine said:
I ran AllPro for about 6 months since I did Starting Strength for 6 weeks and picked up a small injury which put me off low rep training, but TBH I think it's a waste of time. If you fail your test day for a lift, you have to do the same weight for a whole other 5 weeks! That means you are lifting the same weight for 2.5 months, and you could even fail it a 2nd time, meaning you lift the same weight for over 3 months!

I've been running Fierce 5 for 5 months now, cutting the last 2 months. Great program with the core lifts plus accessories for aesthetics/shoulder health.

When I'm intermediate I'll switch to 5/3/1.
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Well the same weight is the built in deload of lowering the reps from 12 to 8. If you've failed a lift it's usually because the weight was too high, or you've not had enough sleep, food etc. It usually takes a few cycles to find your ideal weights as it's quite easy to go in too low or too high initially, even with a careful 10 rep max calculated.

Will look into F5 though, as I'll only be running AllPro for a few more months.
 
Zatoichi.uK said:
Well the same weight is the built in deload of lowering the reps from 12 to 8. If you've failed a lift it's usually because the weight was too high, or you've not had enough sleep, food etc. It usually takes a few cycles to find your ideal weights as it's quite easy to go in too low or too high initially, even with a careful 10 rep max calculated.

Will look into F5 though, as I'll only be running AllPro for a few more months.
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Yes, the key to progression in every program is diet, and I was not eating enough to bulk properly since my bodyweight barely changed.

Actually, now I do the maths, the difference in progression between AP and F5 is not that different. In AP, say you fail 100kg squats, then you repeat that weight for the next 5 weeks. In F5 if you fail it 2 workouts in a row, you reset 15% to 85kg, then it will take you 4 weeks to get back up to 100kg (increasing at 5kg/week).

So I guess with only 1 week difference it's not too bad.
 
Well I'm banned of squatting until at least Sunday, looks like sumo deadlifts are off the books too. On the up side I can still get into a squat position just fine, and I also seem to be able to do clean pulls and snatch pulls with no issue. I think I know where my training will be heading in the after the next couple of months...
 
wozza2k said:
Your TDEE will drop as you lose weight so you'll need to adjust your deficit if it plateaus, some people can drop weight with only a 200/300 calorie deficit whilst others need 500.

Any reason you want to ditch strength training? Are you just bored and looking for something else or do you not think it works due to your previous cut?
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Well there is nothing wrong with strength training but I'm just wondering if it will be viable during a calorie deficit? I'm planning a 1730 or 1530 cut this time with a weekly refeed at maintenance.
 
It's not about what is viable. What you did to get your training adaptations (strength, gainz) is what will keep them. You can get away with lower volume on a cut but doing something like reducing weight on the bar is a great way to lose muscle:

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/

Sure the focus will be on keeping strength rather than trying to progressively overload at the same rate as when you weren't dieting, but diet cycles should be relatively short in the grand scheme of things and lifting the same weights as your bodyweight lowers = better strength to size ratio which is still a win.
 
Somnambulist said:
It's not about what is viable. What you did to get your training adaptations (strength, gainz) is what will keep them. You can get away with lower volume on a cut but doing something like reducing weight on the bar is a great way to lose muscle:

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/

Sure the focus will be on keeping strength rather than trying to progressively overload at the same rate as when you weren't dieting, but diet cycles should be relatively short in the grand scheme of things and lifting the same weights as your bodyweight lowers = better strength to size ratio which is still a win.
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Thanks for posting the above articles. I'm going to cut for a month or so anyway to see how it goes, just so I can pull the weight back down to around 70-75kg. Maybe I'll take a deload at the start of the cycle and see how it goes.
 
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