ᕙ(⇀‸↼‶)ᕗ ||| The 2023/2024 Gym Rats Thread ||| ᕙ(⇀‸↼‶)ᕗ

Juiced up with 5g creatine today after a HIIT cycle at the gym. Haven’t become massive yet. Am I doing it right?

Going to have October off booze and try creatine at the same time. It’ll be interesting to see how things go over that time.

Thankfully chocolate peanut butter whey from Myprotein is palatable, took a punt and bought 2kg :eek:
 
tom_nieto said:
Juiced up with 5g creatine today after a HIIT cycle at the gym. Haven’t become massive yet. Am I doing it right?

Going to have October off booze and try creatine at the same time. It’ll be interesting to see how things go over that time.

Thankfully chocolate peanut butter whey from Myprotein is palatable, took a punt and bought 2kg :eek:
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bro, pls be careful. Any more than 5g and you might as well join the East German version of UPS.
 
dirtychinchilla said:
I just had to order some more Creatine. Honestly, I've no idea if it makes any difference, but it seems to be very heavily studied
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I think you should definitely notice some water retention, perhaps try adjusting the amount you take if you find it's not effective?

Otherwise what's the point in taking it if you don't feel any or see any difference?
 
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sigma said:
I think you should definitely notice some water retention, perhaps try adjusting the amount you take if you find it's not effective?

Otherwise what's the point in taking it if you don't feel any or see any difference?
Click to expand...

Fair point. I have Crohn's disease and issues with brain fog, so I'm also taking it for that. But you make a very valid point
 
Hi there folks.

Just jumping back in this thread to reach out and ask for some feedback on my current training program (which I have formed over time, performing tweaks as I went).

In 2025, I returned to training after a long (multi-year) layoff.

I have made some changes recently, to adapt to a few things that weren't quite working out during sessions.

The full program is available as a PDF, here.

At time of writing, my program is a 6-session split, which looks like this:

  • Session 1:
    • [Conditioning]
    • [Lower: Legs (via Squat Variant + Leg Press)]
  • Session 2:
    • [Conditioning]
    • [Upper: Horizontal Push + Horizontal Pull]
    • [Upper: Curls]
  • Session 3:
    • [Conditioning]
    • [Lower: Hip-Hinge (via Deadlifts – Straight-Legged or Romanian)]
    • [Upper: Traps]
    • [Lower: Extensors/Low-Back]
  • Session 4:
    • [Conditioning]
    • [Upper: Vertical (Upwards) Push + Vertical Pull]
    • [Upper: Curls]
  • Session 5:
    • [Conditioning]
    • [Lower: Legs (via Lunges + Hamstring Curl Movement)]
    • [Upper: Lu Raises]
  • Session 6:
    • [Conditioning]
    • [Upper: Vertical (Downwards) Push + Vertical Pull]
    • [Upper: Curls]

I am very grateful for any feedback anyone has on my current program -- all opinions are welcome.

My gut instinct is that I should proceed "as is" for at least the next 3 months.

My personal opinion is that for "normal"/"everyday" people, the "best" program is the one you actually adhere to, and I am adhering to this one reasonably well.
 
artemis789 said:
Hi there folks.

Just jumping back in this thread to reach out and ask for some feedback on my current training program (which I have formed over time, performing tweaks as I went).

In 2025, I returned to training after a long (multi-year) layoff.

I have made some changes recently, to adapt to a few things that weren't quite working out during sessions.

The full program is available as a PDF, here.

At time of writing, my program is a 6-session split, which looks like this:

  • Session 1:
    • [Conditioning]
    • [Lower: Legs (via Squat Variant + Leg Press)]
  • Session 2:
    • [Conditioning]
    • [Upper: Horizontal Push + Horizontal Pull]
    • [Upper: Curls]
  • Session 3:
    • [Conditioning]
    • [Lower: Hip-Hinge (via Deadlifts – Straight-Legged or Romanian)]
    • [Upper: Traps]
    • [Lower: Extensors/Low-Back]
  • Session 4:
    • [Conditioning]
    • [Upper: Vertical (Upwards) Push + Vertical Pull]
    • [Upper: Curls]
  • Session 5:
    • [Conditioning]
    • [Lower: Legs (via Lunges + Hamstring Curl Movement)]
    • [Upper: Lu Raises]
  • Session 6:
    • [Conditioning]
    • [Upper: Vertical (Downwards) Push + Vertical Pull]
    • [Upper: Curls]

I am very grateful for any feedback anyone has on my current program -- all opinions are welcome.

My gut instinct is that I should proceed "as is" for at least the next 3 months.

My personal opinion is that for "normal"/"everyday" people, the "best" program is the one you actually adhere to, and I am adhering to this one reasonably well.
Click to expand...

That is very busy and - potentially - needlessly so. However, if you're sticking to it and you're achieving what you want, so what?

Without context (what are your goals, how much time do.you have, how do you sleep/eat/etc.) useful feedback is going to be hard beyond broad brush strokes:

- there is a lot of conditioning in there. Is that stuff like sport performance components (I.e. shuttle runs, tackle bag stuff... even "battle ropes") or what some people would call "warming up?"
- workout frequency might not be optimal depending on the loading/volume (I have no idea how intense or volume heavy your sessions are)
- recovery might be a limiting factor, depending on your goals (I am assuming weightloss or hypertrophy)
- the split itself seems "designed" to fill six days rather than to hit your body effectively, but this could be a time/structure availability thing...

Good luck all the same!
 
mrthingyx said:
That is very busy and - potentially - needlessly so. However, if you're sticking to it and you're achieving what you want, so what?

Without context (what are your goals, how much time do.you have, how do you sleep/eat/etc.) useful feedback is going to be hard beyond broad brush strokes:

- there is a lot of conditioning in there. Is that stuff like sport performance components (I.e. shuttle runs, tackle bag stuff... even "battle ropes") or what some people would call "warming up?"
- workout frequency might not be optimal depending on the loading/volume (I have no idea how intense or volume heavy your sessions are)
- recovery might be a limiting factor, depending on your goals (I am assuming weightloss or hypertrophy)
- the split itself seems "designed" to fill six days rather than to hit your body effectively, but this could be a time/structure availability thing...

Good luck all the same!
Click to expand...

Hi mate,

Thanks so much for taking the time to make a few observations!

Yeah, the program has become a little more complex over time. Originally, it was a Push/Pull/Legs 3-session split, but has turned into something a little more complicated as time went by.

At +45 years old, my goals are muscular development, some fat loss, and general fitness.

On the "conditioning", I take your point. I used to do the bare minimum (on, say, a rowing machine, a bike, or an up-right skier machine), which I would certainly class as a "warm-up" only. However, these days, it has grown a little, especially if I get "carried away", and so these days, I do class it as conditioning. The conditioning can be Burpees, Rowing Machine, Air-Bike, Upright-Skier machine, or combinations of those. I'm interested in the heart health and fat loss benefits of this.

Frequency is often 6 days on, then 2-3 days rest. It is unconventional. I don't train on "set" training days, and fit my training in around my real-world commitments.

Loading is back at what I would class as beginner/novice levels, after a long layoff from training.

Volume is circa 5-6 sets per selected movement. Sometimes more for Squats and Straight-Legged or Romanian Deadlifts, as I like many warm-up sets for these, reflective of my age.

Intensity is pretty decent, although it could perhap be dialled up a notch. (Suffice to say, I'm not training as hard as Dorian.) I train to failure on mostly all sets, on mostly all movements, barring a few exceptions, where I end a set before failure on safety grounds (e.g., Squats, Straight-Legged or Romanian Deadlifts).

Happy to report that my recovery is pretty decent right now. Diet is as good as it has been in a long time. Plenty of wholesome, natural foods, and a high protein content. A small selection of supplements also (fish oil, multi-vitamin, B-vitamin, ZMA, occasional protein powder, soon adding Creatine). Sleep is pretty good, especially since I have added ZMA, and have started to switch-off unnecessary electricals/systems to blacken-out the room.

I think I might try running things "as is" for a while (3 months), and see how it goes. If it does not go well, I will look into streamlining it to a more conventional Push/Pull/Legs split at a later date.

Thanks again for posting, and you have given me a few things to think about!
 
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Hello my fellow gymnasium enthusiasts.

I’ve been following strong lifts 5x5 intermediate while losing weight (119kg down to 99kg). Up to 5x150kg squat, 5x150kg deadlift and 5x77.5kg bench (+ other accessories).

My wife is due our second child sometime this month, we also have a 18 month old. She’s having a C section so I won’t be leaving the house much and won’t be going to the gym much, at least for the first 3-4 weeks.

So I’m worried about losing my progress. Can people recommend some equipment for home and a program, I don’t have a lot of space so it’s not like I can just buy a rack. Really I just want to maintain as much strength as I can, so that when I get back in the gym I haven’t lost too much progress.

I was thinking of getting a pull up bar, and working on those. Something to do deficit press ups with, etc.

Might do some yoga too, it’ll help with mobility which is good.
 
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Mason- said:
Hello my fellow gymnasium enthusiasts.

I’ve been following strong lifts 5x5 intermediate while losing weight (119kg down to 99kg). Up to 5x150kg squat, 5x150kg deadlift and 5x77.5kg bench (+ other accessories).

My wife is due our second child sometime this month, we also have a 18 month old. She’s having a C section so I won’t be leaving the house much and won’t be going to the gym much, at least for the first 3-4 weeks.

So I’m worried about losing my progress. Can people recommend some equipment for home and a program, I don’t have a lot of space so it’s not like I can just buy a rack. Really I just want to maintain as much strength as I can, so that when I get back in the gym I haven’t lost too much progress.

I was thinking of getting a pull up bar, and working on those. Something to do deficit press ups with, etc.
Click to expand...

Hi Mason.

Congratulations on your second child.

If you can't accommodate a barbell setup (rack, etc) in the house, perhaps the following could allow you to get some reasonable training in -- although you would still need some space for the suggested kit:

  • Set of dumbbells. These could allow the training of the usual DB movements that spring to mind:
    • Lower/Legs:
      • 1 x DB Goblet squats.
      • 2 x DB Single Leg (Split-Stance) Squats with Rear Foot Elevated.
      • 2 x DB Lunges.
    • Hip-Hinge (Deadlift variation):
      • 2 x DB Stiff-Legged Deadlifts.
      • 2 x DB Romanian Deadlifts.
    • Upper: Push/Press:
      • DB Bench Press (if you get a bench).
      • DB Floor Press (no bench required).
      • Single DB Overhead Press.
      • Double DB Overhead Press.
    • Upper: Pull:
      • Single DB Rows.
    • Upper: Other:
      • DB Curls.
      • DB Pull-Overs (if you get a bench).
      • DB Raise Variations (a few different types, if you like training these).
  • Bench. (If you have the space for one.)
  • Pull-up bar. (Perhaps a "heavy duty" one, that could be positioned on a wall in the back garden? Or, perhaps some other solution you feel is best.)
  • Set of dip bars. (Location up to you.)
  • Ab-Wheel.

Or, if you don't fancy buying and accommodating lots of kit, you could just go very minimalist/old-school calisthenics (legs, pushing, pulling, abdominals/core, low-back) for a little while.

Arguably, without a barbell-based setup at home, you are not going to get the same stimulus as you are getting from your gym based barbell training (which looks to be going well), but something along the lines of the above could perhaps tide you over for a bit.

Programming would be up to you mate!

Hope that gives you some basic ideas to get you started.
 
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Mason- said:
Hello my fellow gymnasium enthusiasts.

I’ve been following strong lifts 5x5 intermediate while losing weight (119kg down to 99kg). Up to 5x150kg squat, 5x150kg deadlift and 5x77.5kg bench (+ other accessories).

My wife is due our second child sometime this month, we also have a 18 month old. She’s having a C section so I won’t be leaving the house much and won’t be going to the gym much, at least for the first 3-4 weeks.

So I’m worried about losing my progress. Can people recommend some equipment for home and a program, I don’t have a lot of space so it’s not like I can just buy a rack. Really I just want to maintain as much strength as I can, so that when I get back in the gym I haven’t lost too much progress.

I was thinking of getting a pull up bar, and working on those. Something to do deficit press ups with, etc.

Might do some yoga too, it’ll help with mobility which is good.
Click to expand...
Tbh, dont sweat it. Spend time with your kids and supporting your missus. The gains will return when you do.

Besides, you will probably be too knackered for anything meaningful. :D

Take your kids to the park, on a walk or whatever has the dual benefit of movement/exercise as well as giving your wife a break.

You can always use your 18mth-old for curls and extensions, and they will find sitting on your shoulders for air squats very entertaining. :)
 
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