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

ShortWarning said:
Thanks for that, it makes sense but sometimes I feel like the first few reps are there to exhaust my muscles before they really engage. I'm probably doing it wrong though.

I feel like I can lift heavier going 5x5 than 3x8 so would that make 5x5 more effective for hypertrophy (as it's essentially the same amount of reps)?

How do I like to train? Don't really like any more than 5 reps but that's because I'm lazy. I do stick to low reps with compounds and higher reps for accessories, was just wondering if it would be as effective just going for 5 heavy instead of 5-7 mid reps and 5 heavy (in 1 set).
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It could be that you need to warm up a bit more and get ready for heavy compounds...? What does your warmup look like?

For me, I am currently doing ranges of 3-6 for the main compounds, and then 8-12 for accessory work, so...

SQUAT: 4 sets of 3
RDL: 3 sets of 8-10
DBSS: 3 sets of 8-10
REVERSE NORDIC: 3 sets of 10-12
 
My warm up is starting with the empty bar, adding 20kg and building up to my sets (except for bench, I'll increase by 10kg because I'm a weakling). I'll do some dynamic stretching after each warm up set.

I'm okay with keeping my compounds in the 5 and below rep range because ultimately I'm only doing them to push numbers. Was just trying to sneak in some hypertrophy through my accessory lifts.
 
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I think the normal recommendation is to do the bar, then maybe 2-3 warm up sets. I did 1 x 120 kg today (peak! got a long way to go!!) and to warm up I did the bar for 10, 5 x 60 kg, 3 x 90 kg, and then into my working sets
 
dirtychinchilla said:
I think the normal recommendation is to do the bar, then maybe 2-3 warm up sets. I did 1 x 120 kg today (peak! got a long way to go!!) and to warm up I did the bar for 10, 5 x 60 kg, 3 x 90 kg, and then into my working sets
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The general approach is to not over-warmup, but some days it can take more than others.

I do a lot of reps at BW, then with the bar, and then lower the reps significantly (triples at most), but then I have to be careful to dial my form in and not be lazy (did somebody say "old age?)...

To push numbers, I always find low intensity volume is actually really helpful if I am stuck...
 
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ShortWarning said:
Thanks for that, it makes sense but sometimes I feel like the first few reps are there to exhaust my muscles before they really engage. I'm probably doing it wrong though.

I feel like I can lift heavier going 5x5 than 3x8 so would that make 5x5 more effective for hypertrophy (as it's essentially the same amount of reps)?

How do I like to train? Don't really like any more than 5 reps but that's because I'm lazy. I do stick to low reps with compounds and higher reps for accessories, was just wondering if it would be as effective just going for 5 heavy instead of 5-7 mid reps and 5 heavy (in 1 set).
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Personally I think all those rep ranges will work but it depends on the intensity of each set. If you are stopping at 5 reps and feel like you have another 5 in the tank then its not intense enough to stimulate optimum muscle growth. However if you are barely getting that 5th rep in then that would be intense enough.

The other factor to consider is that there should be incremental overload over weeks, so if you can do 5x5 on a certain weight one week then the next week you should increase the weight, and so on. Obviously you will get to a point where you wont be able to do 5x5 - at that point I like to then 'deload' the week after that, and do a higher rep range, and then go back to 5x5 the week after that but starting at a lower weight (but still higher than the weight you had at week 1!). Not sure if its coming across properly on here, but in summary - it needs to get harder, else the body will be quite comfortable doing 5x5 week in and out of the same weight.

Its the same principle with 3x8 or whatever. I tend to aim for a rep range but then if I can go further, I will. It is definitely not the case that if you go more than 12 or 15 you suddenly lose all benefits of that set!
 
xiphrex said:
Personally I think all those rep ranges will work but it depends on the intensity of each set. If you are stopping at 5 reps and feel like you have another 5 in the tank then its not intense enough to stimulate optimum muscle growth. However if you are barely getting that 5th rep in then that would be intense enough.

The other factor to consider is that there should be incremental overload over weeks, so if you can do 5x5 on a certain weight one week then the next week you should increase the weight, and so on. Obviously you will get to a point where you wont be able to do 5x5 - at that point I like to then 'deload' the week after that, and do a higher rep range, and then go back to 5x5 the week after that but starting at a lower weight (but still higher than the weight you had at week 1!). Not sure if its coming across properly on here, but in summary - it needs to get harder, else the body will be quite comfortable doing 5x5 week in and out of the same weight.

Its the same principle with 3x8 or whatever. I tend to aim for a rep range but then if I can go further, I will. It is definitely not the case that if you go more than 12 or 15 you suddenly lose all benefits of that set!
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Yup, time under tension and intensity are key. It's not like your muscles stop working if you do more than 6.5 reps with 21 second rest. It's very easy to overthink and be too focused on the 'perfect' routine.

It also depends whether you want to focus on strength or muscle growth. The former leads to more injuries in my experience. That's only my view, before anyone gets their knickers in a twist :o
 
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Couple more PBs for me this week on my journey to become a powerlifter - Squat 130 kg and deadlift 145 kg. I tried 150 kg but couldn't quite manage it, though I reckon it's in me. Hopefully I can squat 140 kg and deadlift maybe 160 kg for the qualifier in February. Hoping to bench 90 kg today. (edit: did it, although I couldn't get more than 90 kg)

I'm pretty sure I need to achieve a total of 480 kg to qualify to compete, so I don't think I'll be qualifying. But it'll be good fun regardless.
 
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Tested out some 3-5 rep maxes yesterday to get some baseline numbers before starting this Tactical Barbell program.

Squat - 62.5 x 3 before form started looking shaky
Bench - 52.5 x 5 (had to ask for a spot for the first time in my life)
Deadlift - 90 x 5, felt pretty good and tried for 100 but wouldn't budge. Was probably gassed as I did it at the end of the session.

Let's see what those numbers look like in 12 weeks time!
 
I've been enjoying adding BFR as finisher on most workouts. Whether arms, calves or legs. It's brutal but really helps that spike that GH but has scientific research on it which has recently been revisited and is fascinating. Also bloody disgusting too.

As for warm ups other than getting the metabolism firing I don't do much.
 
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Managed 3 sets of 6 reps at 50 kg on barbell bench this morning - very first time of benching 50 kg. Bench has never been the strongest for me, but I've been trying to improve that over the past couple months, so I'm quite chuffed from this morning!

That was my last upper session before I take a few days off the gym for Christmas, which feels extra rewarding now :)
 
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15 years after my last failed attempt at a 220kg squat, I failed again :(


The weight felt really good on the back, which is always a good sign, the descent was slow and controlled and I felt strong on the way up but the bar rolled forward ever so slightly and I lost my balance. Looking at the depth, I think I may have stood a few inches narrower than usual so live and learn.
 
Pigeon_Killer said:
15 years after my last failed attempt at a 220kg squat, I failed again :(


The weight felt really good on the back, which is always a good sign, the descent was slow and controlled and I felt strong on the way up but the bar rolled forward ever so slightly and I lost my balance. Looking at the depth, I think I may have stood a few inches narrower than usual so live and learn.
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Bloody hell man. Nice try, regardless!!
 
Did exactly the same 20 minutes later but managed to save it for a 212.5kg PB. Not as controlled as the 220 and felt way heavier but up she went.


The rack has two pegs, one on each side of the base, which I use as a guide for my feet but they were AWOL tonight, really messed me up.
 
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Need to find a goal for next year. Spent the last 12 months on a cut, feeling good, looking good but I've definitely lost some strength.
Considering maybe giving powerlifting a go now I might actually be vaguely competitive in a weight class and I've got some of the best powerlifters in the UK/world at the gym so do I join the cult?
 
tom_e said:
Need to find a goal for next year. Spent the last 12 months on a cut, feeling good, looking good but I've definitely lost some strength.
Considering maybe giving powerlifting a go now I might actually be vaguely competitive in a weight class and I've got some of the best powerlifters in the UK/world at the gym so do I join the cult?
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Yes. Big numbers = strong.
 
sigma said:
For me it's too taxing on the body, especially as people.age.
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I wasn’t being serious :) it is nice doing big movements. Depends what Tom wants to do. Really no matter what you need a big goal, not one you can achieve in a month, but one that will take a year+ and aim for that.
 
Mason- said:
I wasn’t being serious :) it is nice doing big movements. Depends what Tom wants to do. Really no matter what you need a big goal, not one you can achieve in a month, but one that will take a year+ and aim for that.
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Yes true, targets can be helpful.
 
Pigeon_Killer said:
Did exactly the same 20 minutes later but managed to save it for a 212.5kg PB. Not as controlled as the 220 and felt way heavier but up she went.


The rack has two pegs, one on each side of the base, which I use as a guide for my feet but they were AWOL tonight, really messed me up.
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Don't you find the plates hitting the block on the sides on the way down distracting/causing balance issues?

I know they are for safety, but that might be throwing you off balance a bit.

Anyways, impressive weight! I've held that weight before on my back just to 'feel' it and it feels heavy af!
 
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