* The 2011 Gym Rats Thread *

Dj_Jestar · 7 Jan 2011 at 01:48

Traps should get some work out of the deadlifts. You're supposed to pin your shoulders back when doing them, and only your traps can do that!

Some activation in BORs too, for the same reason.

Everyone has good sessions and bad sessions. Before Chrimbo I had an awful session which saw me unable to finish a warmup set due to feeling faint and really drained like I had done the entire workout already, but then two weeks later I annihilated my squat PB by quite some margin.

icecold · 7 Jan 2011 at 02:05

Muzy said:
nada, I am not shy or something,

I can do this @ 150KG x 6 reps
<leg press>

But my squats with bar is killing my legs after second set. The muscles gets tired quickly. Maybe too much lactic acid in blood or lack of energy. sometimes I feel dizzy and out of breath in middle of workout.

Leg press isn't comparable to squatting strength wise. For reference, squat PB is around 200kg, but for fun at the end of a session loaded up 340kg on a similar plate loaded leg press before I ran out of plates.

And that feeling you get is what you should be aiming for! If I'm not a pathetic mess lying on the floor after a 20 rep set then I'm genuinely disappointed because I've wasted my time and energy.

Freefaller said:
There's something to be said about doing some partial squats to get a feel for the weight - but going deep works the muscle so much more as you get a full ROM.

You know when you've done a big leg session when you've pushed more than 20 tonnes!

I'd actually say there isn't much point in partial squats, unless doing a specific progressive powerlifting routine (I believe there was a guy who squatted standing in a hole that he filled in over the weeks :confused:

). Go to parallel or below and if you can't get out of the bottom, dump it or get a spot.

'Wes said:
I know when i've done a good Squat session, you get the feeling in the last rep that you can't lift it but you urge yourself to just push that little bit further and it's so rewarding when you've accomplished that set.

Another killer for me is Straight Back Deadlifts, they are awesome.

I didn't know there was a variation of the deadlift that encoraged a non-straight back

Clipsey · 7 Jan 2011 at 03:05

icecold said:
I'd actually say there isn't much point in partial squats)

Unless you are trying to increase your jump/explosiveness

ergonomics · 7 Jan 2011 at 06:13

tom_e said:
EPA DHA are omega oils, the ALA and LA versions are the plant versions which then need to be converted within the body. The EPA and DHA versions are the most bioavalible

Ok so from a scientific view what's the point of selling the plant versions if they convert straight to EPA and DHA (and at poor ratios so i hear)? Are there any other beneficial byproducts of this conversion?

toxic · 7 Jan 2011 at 08:22

Freefaller said:
I think I'm going to look into CT's optimised volume training I reckon will be fun - but as usual I will put my twist on things!

FYI:

http://www.t-nation.com/free_online...nid=A319E87123DE64AD34755515AB9E04F6-he.hydra

Cheers dude...very much like the sounds of that. 2 weeks more of HST (whish has gone very well) then might give this a try. Allthough...im not sure about haveing Chest and Back on one day and bi's and tri on another??? Seems like waste of a day just to work arms.

boxman2000 · 7 Jan 2011 at 09:02

Morba said:
there arent many places i the world where you would get laughed at, in fact in most gyms there are people like in this forum, happy to help someone if they want or need it

Know how it feels - was doing some sessions at the gym my trainer uses and had some guys laughing at me when doing some core work (granted I probably looked quite funny) but that sort of thing really doesn't help.

Nice to know there are some people out there who actually want to encourage people and give good sound advice as well!

My year hasn't started well, done my back in again (always get issues when I'm standing for 2-3 hours - Christmas cooking to blame!) and have to take a week off, even though I was a regular over the Christmas period too

Morba · 7 Jan 2011 at 09:38

They were laughing because they didn't understand more than anything I bet. Especially if you were looking funny

oddjob62 · 7 Jan 2011 at 10:01

ergonomics said:
Ok so from a scientific view what's the point of selling the plant versions if they convert straight to EPA and DHA (and at poor ratios so i hear)? Are there any other beneficial byproducts of this conversion?

For vegetarians/vegans maybe?

Freefaller · 7 Jan 2011 at 10:03

toxic said:
Cheers dude...very much like the sounds of that. 2 weeks more of HST (whish has gone very well) then might give this a try. Allthough...im not sure about haveing Chest and Back on one day and bi's and tri on another??? Seems like waste of a day just to work arms.

That;'s why I'm going to modify it a little - but maybe do some conditioning on that day and add a bit more. However, arms seem to be a big routine for a lot of BBers since that's less important to me - but maybe I'll try and see how I get on.

What I like about it is the super sets! :cool:

Haven't done SS in ages!

Next routine will be a power lifting sort of routine I reckon.

Freefaller · 7 Jan 2011 at 10:17

icecold said:
Leg press isn't comparable to squatting strength wise. For reference, squat PB is around 200kg, but for fun at the end of a session loaded up 340kg on a similar plate loaded leg press before I ran out of plates.

And that feeling you get is what you should be aiming for! If I'm not a pathetic mess lying on the floor after a 20 rep set then I'm genuinely disappointed because I've wasted my time and energy.

Agreed. Squats > leg press - but for overloading/superloading after a squat session or as a follow up the next day leg press is quite good if performed correctly, but as you said you do need 400+ kg at least to get some good activation certainly if you're a big squatter.

I'd actually say there isn't much point in partial squats, unless doing a specific progressive powerlifting routine (I believe there was a guy who squatted standing in a hole that he filled in over the weeks ). Go to parallel or below and if you can't get out of the bottom, dump it or get a spot.

I'd argue there is a case for it - for specific types of training. It's not something I'm bothered about doing, but it does have it's benefits.

[/QUOTE]

MoNkeE · 7 Jan 2011 at 10:29

Going to start doing decline chest work, probably starting with flat DB bench, then decline bar bell, then decline flies, then maybe finishing with cables or dips........... That sound alright gentleman................?

kai · 7 Jan 2011 at 11:16

i am dying i can hardly walk from Squats last night, i have severe DOMS. Nothing insane in terms of weight 20kg per end plus olympic bar very very deep litteraly inch off the floor.

This week training is killing me, i am still on my cutt but still trying to keep my lean muscle. The hardest thing at the moment i would say is the lack of calories and suffering from oxygen deprivation during circuit training.

At the moment by Diet is the following;

- 7:00am MP Instant Whey soon as i wake;
- 7:30am Alpen (no added sugar one)

-9:00am Apple.

-11:00am CNP Protein Bar

-1:00pm 100g Chicken and Steam Veg

-3:30pm Synergy ISO 7 Shake

-5:30pm PWO ( Anabolic Designs - Stampede)

- 7:30pm Immediate PWO Synergy ISO 7 Shake

- 8:00pm 1 Large Chicken Breast, Steam Veg & One Sweet Potato

- 10:30/ 11pm MP MP Instant Whey

Dj_Jestar · 7 Jan 2011 at 11:17

RE: Partial squats. There's no harm in doing a few even just to gauge if the weight feels comfortable if you haven't lifted that heavy before.

Buffman · 7 Jan 2011 at 11:45

kai said:
i am dying i can hardly walk from Squats last night, i have severe DOMS. Nothing insane in terms of weight 20kg per end plus olympic bar very very deep litteraly inch off the floor.

I'm feeling the same today and have been since my leg session on tuesday

, first session back after 2 weeks off. In terms of diet I'd try at least change your bed time food to something other than whey as you're already getting a lot of whey based products. Plus it's better to get something slow release.

In terms of cutting I'm very low on calories atm (~2000) but I dont feel too hungry as I dont think my metabolism has really started to speed up as I've been off training for 2 weeks then did a legs session tuesday and chest/tris thursday, so hoping for it to start to speed up. Water weight is dropping off and down to ~91kg from ~94 in about a week

Morba · 7 Jan 2011 at 11:45

Right girls, there is something serious that we need to talk about.

Some of you love summer, you love wearing a vest and showing off the gunnage, or wearing no top and showing your low bf% body (or your bear like chest if you are FF!).
You all like wearing shorts, some of you do this, rightly, to show of a meaty set of thighs.

However, it has come to my attention that a lot of you (general unawashed masses), do not wear shorts purely to show of one of the best looking muscles in the body - no gays, its not your winkle!

I am talking about your calves!

NOBODY wants to see calves like this:

Bleached-cotton-wash-frayed-denim-shorts-men-s-fashion.jpg

Terrible.

THIS is what people want to see:

Umm, sorry, wrong collection!

I mean THIS:

Excellent.

Now. There is one way to train calves imo. HARD!
These things burn, they fill with lactic acid, they make you tip toe like a elephant trying to do ballet if you walk to soon after a heavy set.

3 muscles make up the calves:

The back: gastrocnemius
The front: tibialis anterior (when you lift your toes/foot upwards this should show itself off to the world)
The sides (kinda): soleus

All 3 need to be trained, train calves twice a week!

1 day do lighter weight, more reps (15-20 reps) 3 sets
other day do more weight, less slower reps (8-10) 3 sets

Exercises: http://www.exrx.net/Lists/ExList/CalfWt.html (much easier than me posting shed loads here, yes, I'm being lazy!).

Remember, big calves is good for shorts! (not so good for socks, they seem to not like big legs!).

A BONUS FOR YOU!!!
A little secret... keep it quiet.....

BIG STRONG CALVES IMPROVE SQUATS!

Both stability and strength in the calves will improve your squats (especially soleus!).

If you really want to help yourself, every time you go up your steps at home: each step - do a body weight calf raise (1 leg of course!).
(then do a body weight squat on each step on way down!).

Big calves look good!

GO!

'Wes · 7 Jan 2011 at 11:59

So you want me to look like a pogo stick going down my stairs?

Nah, i agree, calf raises [seated and standing] produce good calves as well as cycling iirc.

Dj_Jestar · 7 Jan 2011 at 12:06

Playing Ice Hockey gives big calves. And is about the most masculine sport you could play outside of a cage.

Steedie · 7 Jan 2011 at 12:16

I work my calves to the point I can't actually use them for a few minutes afterwards and yet they still grow at a much slower rate than the rest of me

Buffman · 7 Jan 2011 at 12:24

Steedie said:
I work my calves to the point I can't actually use them for a few minutes afterwards and yet they still grow at a much slower rate than the rest of me

Lots of people complain about their calfs, they seem to be more genetic influenced that lots of other body parts tbh.
Personally mine aren't great but they have developed over time. They'll never be like jay cutlers above though

. (Plus, I like being able to fit into my jeans.)

BennyC · 7 Jan 2011 at 13:34

kai said:
i am dying i can hardly walk from Squats last night, i have severe DOMS. Nothing insane in terms of weight 20kg per end plus olympic bar very very deep litteraly inch off the floor.

This week training is killing me, i am still on my cutt but still trying to keep my lean muscle. The hardest thing at the moment i would say is the lack of calories and suffering from oxygen deprivation during circuit training.

At the moment by Diet is the following;

- 7:00am MP Instant Whey soon as i wake;
- 7:30am Alpen (no added sugar one)

-9:00am Apple.

-11:00am CNP Protein Bar

-1:00pm 100g Chicken and Steam Veg

-3:30pm Synergy ISO 7 Shake

-5:30pm PWO ( Anabolic Designs - Stampede)

- 7:30pm Immediate PWO Synergy ISO 7 Shake

- 8:00pm 1 Large Chicken Breast, Steam Veg & One Sweet Potato

- 10:30/ 11pm MP MP Instant Whey

Have you thought about ditching the protein bar for some eggs? 2 or 3 as a bar's usually about 250-300 calories so it'd work out the same. Still give you the same amount of protein but would up your fats significantly. Also more food volume too. Also don't forget about beef, turkey, mackerel, salmon

I don't think I could surive a cut without most of it being whole foods!

Steedie said:
I work my calves to the point I can't actually use them for a few minutes afterwards and yet they still grow at a much slower rate than the rest of me

The thing that seemed to work best for my calves was volume training them.

Every leg session which was 4-5 days we did more or less what Morba suggested.

4 exercises split into an A and B workout with 2 exercises per workout. Alternate the workouts each session and use a lighter weight with higher rep sets (20) over 8 sets. For example standing calf raise & toe presses.

Then the next workout go heavy over 8 sets 8-10 reps with something like donkey calf raises and seated calf raise.

4 weeks in switch the exercises and loads over.

*** The 2011 Gym Rats Thread ***

* The 2011 Gym Rats Thread *