The 2020 Gym Rats Thread ᕦ( ͠°◞ °)ᕥ

mrthingyx · 5 Feb 2020 at 19:38

ShortWarning said:
What's a good routine though? There are so many on the internet, I don't really know where to start.

They're all pretty much the same, assuming they're for Strength or Size...

Skidder · 6 Feb 2020 at 07:19

mrthingyx said:
Knee pain is a weird one because a lot of the problems aren't actually associated with the knee itself.

How much unilateral leg work do you do? Have you tried band-resisted work to get glute med going? How flexible are your hip flexor, too?

Generally, go and see a physio, but there are a few bits you can do at home which may help...

I think hip flexibility is pretty good. I think good advice re physio and have messaged a PT friend for a recommendation of a sports physio. Reading around it sounds like Quadriceps Tendonitis https://www.kneeandshouldersurgery....tellofemoral-disorders/quadriceps-tendonitis/

I used to get it mildly when i was running a lot and have now been squatting so much this past year.

I don't really do any leg excercises beyond lifts.

ShortWarning · 6 Feb 2020 at 11:49

Too much information to sift through hypertrophy training wise. I think I'll stick to stronglifts minus squats and deadlifts for a while and add some extra hypertrophy stuff at the end. Once my back is up to it, add them back in and move to madcows.

reiyushin · 6 Feb 2020 at 21:37

Shoulder feeling really good now, I'm within 10-15kg of my best ever

tom_nieto · 7 Feb 2020 at 10:22

Well that gym session probably cost me about £400... exams and real life have taken away any time for the gym. I’m hoping with this big one out the way I’ve got a little more time for exercise.

Did a light StrongLifts workout followed by some HIIT on the Wattbike. Hopefully I can start building up again... I know the progression is quite fast in stronglifts, but perhaps halving my previous numbers was too low. Felt very easy today, which I suppose is better than risking an injury.

Somnambulist · 7 Feb 2020 at 22:49

Martyn Ford was in my gym today. 6”8 really is as tall as it sounds, especially when you’re an absolute unit.

CaptainRAVE · 8 Feb 2020 at 14:11

Very nice bench session today. Weather looks horrible tomorrow, so decided to gym today instead. AC joints felt good, multiple 135kg singles that could easily have done for reps and 127.5kg triples for three. Much better than my deads yesterday where I felt exhausted. Amazing the difference a day can make.

reiyushin · 10 Feb 2020 at 10:08

If the gym is still standing I'll be on for deadlifts tonight

think I should be on for a rep PB but we shall see what the lord of gains grants me.

opethdisciple · 10 Feb 2020 at 17:04

How heavy does one need to lift on deadlifts before they need to invest in a weight belt?

Skidder · 10 Feb 2020 at 17:22

opethdisciple said:
How heavy does one need to lift on deadlifts before they need to invest in a weight belt?

Some here would argue never. Personally I find I really benefit from one above 130 or thereabouts. I don't put it on until heavier sets. You may find you want a narrower belt for DL. 4 inch digs in too much for them for me, but 3 works.

CaptainRAVE · 10 Feb 2020 at 18:29

opethdisciple said:
How heavy does one need to lift on deadlifts before they need to invest in a weight belt?

For me 150kg and above, but it’s a really individual thing. I didn’t start using one until I hit 180kg plus.

opethdisciple · 10 Feb 2020 at 23:18

Sounds like I'm a long way off then. Was just checking as I don't want to cause my self an injury form not using a belt.

Deception · 11 Feb 2020 at 08:18

opethdisciple said:
Sounds like I'm a long way off then. Was just checking as I don't want to cause my self an injury form not using a belt.

Get a stronger 'stable base'

i.e stronger core and you could go a long way before needing a belt. I tend to see people using belts for alsorts these days.. From deadlifts, to stuff like bicep curls.

reiyushin · 11 Feb 2020 at 10:15

An incredible session last night, 272kg x6 for a rep PB on deadlift and 100kg x16 bench for an equal PB but I had at least 5 more in the tank. 2020 gonna be a year of gainz.

mrthingyx · 11 Feb 2020 at 10:24

opethdisciple said:
Sounds like I'm a long way off then. Was just checking as I don't want to cause my self an injury form not using a belt.

You will only cause yourself an injury if you lift badly. A belt is actually a reasonably effective get-out card for bad form, but that is a conversation for you to have with yourself: better to lift well and know you're good than not.

And @reiyushin: beast.

CaptainRAVE · 11 Feb 2020 at 10:43

reiyushin said:
An incredible session last night, 272kg x6 for a rep PB on deadlift and 100kg x16 bench for an equal PB but I had at least 5 more in the tank. 2020 gonna be a year of gainz.

Somnambulist · 11 Feb 2020 at 11:32

opethdisciple said:
How heavy does one need to lift on deadlifts before they need to invest in a weight belt?

Once you're out of the noob phase and still wish to train movements with heavy axial (back) loading in the moderate to lower rep ranges. IMO as long as you understand what the belt does/doesn't do and how to use it, then it's a good investment. You don't need one (unless you're a competitive powerlifter in which case you'd just be putting yourself at a disadvantage), but there's no drawback to having one either so it's a good investment for the gym bag.

I'd recommend reading The Belt Bible here by Greg Nuckols which goes over everything someone would want to know. Worth reading the comments too at the bottom.

mrthingyx · 11 Feb 2020 at 14:19

Somnambulist said:
Once you're out of the noob phase and still wish to train movements with heavy axial (back) loading in the moderate to lower rep ranges. IMO as long as you understand what the belt does/doesn't do and how to use it, then it's a good investment. You don't need one (unless you're a competitive powerlifter in which case you'd just be putting yourself at a disadvantage), but there's no drawback to having one either so it's a good investment for the gym bag.

I'd recommend reading The Belt Bible here by Greg Nuckols which goes over everything someone would want to know. Worth reading the comments too at the bottom.

Ooooft... there are a lot of indicative studies referenced in there, and assumptions (increased abdominal pressure during isometrics, improved bar speed off the floor but no overall difference in time to complete, etc.). I applaud his review, but he then goes onto dismiss the views of Dr. S. McGill (spinal biomechanics person) because they don't agree with his (with no hard evidence as to why - reading McGill's evaluation of belts on lifting and their placebo effect [for people in strenuous activity, mind - not powerlifters] is actually quite interesting...).

One of the critical things when looking at scientific papers is the context and the results: intra-abdominal pressure increases are not the same as lifting increases, in the same way as EMG activity is not the same as gains.

Buy a belt and use it if you feel you lift better with it... but the science (not your/his/her experience, of course) is a very long way from indicative, let alone conclusive.

dirtychinchilla · 12 Feb 2020 at 13:40

Nothing wrong with the placebo effect, though. My belt makes me a lot more confident, so I can lift more.

CaptainRAVE · 12 Feb 2020 at 13:46

dirtychinchilla said:
Nothing wrong with the placebo effect, though. My belt makes me a lot more confident, so I can lift more.

Yes, definitely this.

***The 2020 Gym Rats Thread*** ᕦ( ͠°◞ °)ᕥ

The 2020 Gym Rats Thread ᕦ( ͠°◞ °)ᕥ