* The 2011 Gym Rats Thread *

DarkShadow · 29 Jun 2011 at 13:21

Nitefly said:
I'm enjoying brookes gym

That's where my training started

N19h7m4r3 · 29 Jun 2011 at 13:27

DarkShadow said:
Nightmare what foam roller did you get and where from?

I finished HST last week. My body really needs rest but I've been training everyday working to my 1RM on cleans and presses.

I caught 90KG on my collar bone, I need mental help

Ouch mate!

I found that reps at about 70% with cleans and presses is good for upping the 1rm. One week at 70% for reps, next week 85-90% for low reps.

Before I got injured I was the point where I doing sets at 80kg with it. I probably easily had 90 or even higher in me. I just never got a chance to attempt it.

Also I got my roller here
http://www.physiosupplies.ie/acatalog/EVA_Foam_Roller_15cm_x_90cm.html

I decided to go for the best they had so it'll last long, the gym has one but it's normal foam and it's so compressed it's actually oval shaped. It wouldn't even roll at all.

I can say this is a damn good roller alright.

EVA rollers cost more though for good reason. Here's a break down about them.

PE - Polyethylene: When purchasing a PE foam roller it is advisable to purchase a 'one piece' construction foam roller. This is due to the fact that it will retain its shape for a much longer period than a 2pc construction. It is easy to tell the difference by simply looking at the end of the foam roller. If it has an 'inner circle' - so it looks like a foam roller within an outer part - it is made from a 2pc construction. From our experience 2pc construction foam rollers tend to distort over a short time, and also tends not to be as firm with the inner section seperating from the outer part. All 66fit PE foam rollers are made from a one piece molded construction and is of a FIRM consistency.

EPP - Expanded Polypropylene: This is a new type of foam roller material on the market which looks like it is made from tightly molded polystyrene balls. These can come in many different densities from soft, soft/medium, medium, medium/firm, firm and firm/very firm. As a company we are still testing this type of foam roller for durability - but presently feel that introducing a much wider range of density foam rollers to market is not needed due to the quality of the PE and EVA foam rollers that we presently sell.

EVA - Ethylene Vinyl Acetate: EVA is an excellent shock absorbent material, very light weight, long lasting and hard wearing. This type of material is more expensive than EPP and PE, but is ideal for gyms and clinics where there is continued and long term use. It has a very slight 'sponge' feel to it which is ideal for people who do not want a hard/firm foam roller. EVA foam rollers will last longer than both the PE and EPP foam rollers.

My current gym's one that's oval shaped from compression is a normal PE one.

Psycho Sonny · 29 Jun 2011 at 13:28

Delvis said:
Hello

Thanks for that, it actually helps me a fair bit, I have issues with my knee/s and the info you posted makes sense.

Would you be able to email me / post on here some info? ie what shoes he's recommending, the stance, as much as you want to offer really

Squatting made my knees much better (even though I was only doing 35kg at the time) and since I've stopped my knee has just become worse. I've been wearing flat soled shoes my whole life and from what I have read and seen on here, they too can cause issues with knees / ankles, both of which I have problems with.

Thank you

there is a lot to it, and im not an expert myself, still learning.

when you walk, your actually supposed to walk a certain way, to absorb the shock better. you supposed to stand a certain way, your supposed to run a certain way, etc.

when i squat, i place my feet roughly shoulder width apart, toes pointing slightly outwards, as you squat down, you want to push your knee's slightly outwards, under no circumstances should the knee cap when you line it up with your feet, should it be coming inwards. it should be all straight and lined up. because the toes are pointing outwards, the knees also have to line up in that same direction, that's why go you slightly outwards. or this may be specific to me because i have to push against the natural resistance.

im no expert, im just following what the physio taught me.

when it comes down to shoes, everybody's feet is different. i am flat footed, therefore i need a shoe with a decent arch or use insoles. flat shoes for me make my flat footed problem even worse.

tbh you really need to go see a specialist, they do a bio mechanical evaluation, takes some time and they feel your muscles, bones, etc, when moving and still, check your stance, walking, squatting, etc. as they go through it they tell you "oh this is a problem", "that's not right", etc and cater it to your needs. they use their eyes as well as their hands to see all the problems. they also compare your legs with each other.

my injured knee had muscle wastage compared to my okay knee. this can be accounted for by me favouring my okay knee and incorrect form.

the pain i get in my knee can be accounted for by muscle wastage and incorrect shoes (no decent arch support).

there are 3 types of foot:

normal = decent arch
flat footed = collapsed arch
large arch = high peaked arch

therefore you may not need insoles, etc and need specific shoes or insoles catered to you.

the shoes are some adidas http://www.google.co.uk/search?aq=f&sourceid=chrome&ie=UTF-8&q=Adidas+Power+Perfect

version II at £100 is expensive, but tbh i would buy even if they were £200, due to my injury.

they do not seem to offer decent arch support compared to the other adidas the 07 or 08 model which is about £160 this is the thing i am most interested in, if nightmare can verify the inner arch has decent support or not when he gets his, then i know whether or not i need to buy an insole to use inside them.

so its a choice of getting those for £100 and using a pair of £3 insoles if need be, or the £160 better arch supported shoes with a wooden heel, prone to cracking.

Psycho Sonny · 29 Jun 2011 at 13:34

N19h7m4r3 said:
Ouch mate!

I found that reps at about 70% with cleans and presses is good for upping the 1rm. One week at 70% for reps, next week 85-90% for low reps.

Before I got injured I was the point where I doing sets at 80kg with it. I probably easily had 90 or even higher in me. I just never got a chance to attempt it.

Also I got my roller here
http://www.physiosupplies.ie/acatalog/EVA_Foam_Roller_15cm_x_90cm.html

I decided to go for the best they had so it'll last long, the gym has one but it's normal foam and it's so compressed it's actually oval shaped. It wouldn't even roll at all.

I can say this is a damn good roller alright.

My current gym's one that's oval shaped from compression is a normal PE one.

nice roller

i also noticed this

http://www.physiosupplies.ie/acatalog/D3D_Insoles.html

Benefits of Performance Insole:
The foot is a fantastic auto-support mechanism for your body. When you over pronate or have low arches, the system fails. This failure leads to a misalignment of your body resulting in pain in almost any part of you. Performance insoles from RSscan move your foot back to its natural position improving posture relieving many chronic complaints keeping your feet comfortable every step of the day.

Orthotics have been scientifically proven to reduce the risk of and rehabilitate injuries such as; heel pain, Achilles tendonitis, shin splints, calf strain, knee damage and postural back pain. Performance orthotics can help relieve foot, heel, ankle, knee, hip and back pain and reduce fatigue by realigning the body.

What happens to the foot?
As your arch flattens from excessive pronation your heel position changes, putting increased pressure on the inside of your heel. As a result;
1. Flat or excessively pronated feet are left unstable with no secure platform for propulsion and no shock absorption.
2. Flat feet also causes the big toe not to bend properly resulting in pain both at the big toe joint and plantar fascia leading to painful heels, arches and hammer toe deformities.
3. Flat feet also twist the lower leg inward altering the kneecap position and damaging the leg muscles and knee cartilage, causing pain on the inner edge or front of the knee.

Why is performance insole so good?
While most shoe inserts are designed around a theoretical natural position the performance orthotic is a replacement insole uniquely designed, using Olympic athletes, to support the dynamic running and walking foot.

Your performance orthotic is contoured to cradle the heel, while its ergonomically designed arch provides superior support and comfort allowing your foot to absorb the shock of walking and running by restoring the natural balance of your foot function.

probably a lot better than the £3 insoles the nhs gave me and i was looking to buy more of

N19h7m4r3 · 29 Jun 2011 at 14:08

My Doctor actually had a pair of those to show me, they're really nice.

If you go to a specialist they can also mold them for you, and you can get them when they're very hard for weight training or soft for walking and running. It depends on what you need.

If you're interested go to http://www.physiosupplies.com/ the UK site.

Give them a call and discuss the insoles that way you can find out if they're good for you.

I'd suggest a good pair for walking/running and then the weightlifting shoes if you need them.

Morba · 29 Jun 2011 at 14:12

Psycho Sonny said:
now with correct form i am repairing the damage and strengthening my wasted muscle. now i can agree that form may not matter as much when your doing some movements such as bicep curls, etc. but this is real science here and information from specialists,

I think the article was based on people who are of a healthy condition and then the comparison of good to bad form on top.
Of course bad form when you have a physical issue could make things worse, no one is going to say different

have you posted pics of your legs? I want to see them, in comparison to something else so we can gauge size, as if you cant sit in cars comfortably you must be MASSIVE.

Skillmister · 29 Jun 2011 at 14:12

N19h7m4r3 said:
Agreed!
My college tore down the old gym and are building a brand new student centre there for us all.

I just hope it stays at about €45 a year for it all!

I'm so bored of a 5foot bar and a max of 145kg on it!

Was even looking into 20kg strong man chains before I got injured for it haha.

The equipment has improved slightly at the hotel gym, actually enough for me now really except a real squat rack. Only problem is the 45min(at least!) walk each way which i dont really have time for atm, makes the gym a 3+ hour activity

Unless i get the bus but thats nearly £4 a time which is just disgraceful.

Starting next week i'll be using my dads mates garage twice a week which is just down the road so that will be better.

N19h7m4r3 · 29 Jun 2011 at 14:13

Morba said:
I think the article was based on people who are of a healthy condition and then the comparison of good to bad form on top.
Of course bad form when you have a physical issue could make things worse, no one is going to say different

have you posted pics of your legs? I want to see them, in comparison to something else so we can gauge size, as if you cant sit in cars comfortably you must be MASSIVE.

Morba have you tried sitting in a Prius?! It's impossible hahaha.

Psycho Sonny · 29 Jun 2011 at 14:14

BLUE one lighter insole providing high level shock absorption, specifically designed to fit any job, form normal walking to high level athletics. Suitable for people of up to 79kg or needing superior cushioning.

RED one specifically produced for high impact sports such as basketball and for people over 80kg, maintaining your foot structure under greater pressure.

Recommended for every day and sports shoe, including outdoor footwear, Performance orthotics are designed to withstand increased and prolonged repetitive forces.

i'll most likely need to phone them though, custom ones would cost a bomb im presuming.

Morba · 29 Jun 2011 at 14:16

N19h7m4r3 said:
Morba have you tried sitting in a Prius?! It's impossible hahaha.

I think that might be just a mind trick. Your mind is telling your body that you dont want to be seen in a Prius

Psycho Sonny · 29 Jun 2011 at 14:18

Morba said:
I think the article was based on people who are of a healthy condition and then the comparison of good to bad form on top.
Of course bad form when you have a physical issue could make things worse, no one is going to say different

have you posted pics of your legs? I want to see them, in comparison to something else so we can gauge size, as if you cant sit in cars comfortably you must be MASSIVE.

i'll measure them lol, dont know what i would use for comparison in a shot.

i think ill need to measure length of leg from floor to stomach and compare with my height.

and circumference of thighs.

Skillmister · 29 Jun 2011 at 14:23

Where do you measure thighs, widest point aka near the crotch or somewhere in the middle?

Psycho Sonny · 29 Jun 2011 at 14:28

leg height is 38.5 inches im about 5'11 (71 inches) last time i checked my height (many years ago)

giving me a leg length ratio of 0.5422535211267606

doing circumference now

Morba · 29 Jun 2011 at 14:28

Skillmister said:
Where do you measure thighs, widest point aka near the crotch or somewhere in the middle?

Id say the widest point

Psycho Sonny · 29 Jun 2011 at 14:28

Skillmister said:
Where do you measure thighs, widest point aka near the crotch or somewhere in the middle?

im going to measure where the quadricep starts, in the middle and near my 3rd leg

Psycho Sonny · 29 Jun 2011 at 14:34

quadricep starts = 21.5 inches
middle of thigh = 26 inches
top of thigh = 29 inches

all measurements taken (slightly flexed) using a http://www.bodybuilding.com/store/sequoiafitness/orbitape.html

also my legs are fairly lean, they store next to zero fat compared to rest of body.

Psycho Sonny · 29 Jun 2011 at 14:36

want my calve measurement too? ive never ever done any calve exercises what so ever and they are pretty big and shredded, you can see the cuts clearly.

Morba · 29 Jun 2011 at 14:39

Psycho Sonny said:
quadricep starts = 21.5 inches
middle of thigh = 26 inches
top of thigh = 29 inches

all measurements taken (slightly flexed) using a http://www.bodybuilding.com/store/sequoiafitness/orbitape.html

also my legs are fairly lean, they store next to zero fat compared to rest of body.

I dont see how you struggle to drive most cars or have issues sitting in back seats. I was expecting something special in terms of size tbh.post the pics up

Psycho Sonny · 29 Jun 2011 at 14:45

Morba said:
I dont see how you struggle to drive most cars or have issues sitting in back seats. I was expecting something special in terms of size tbh.post the pics up

i think its a combination of size and length, i tried driving my cousins john cooper works, seat fully back, etc, did not work, thighs cramped under steering wheel, luckily she isn't that tall. tried driving some citroen too, same problem, same problem in mercedes a class. VW golf needs seat fully back, same with mercedes c class and audi a3 quattro. legs can do whatever they want in an x5.

i cant drive any small car, medium size are fine with seat fully back. large cars are bliss.

will take pics tomorrow, dont have anyone to take them today apart from my 14 year old bro who is away out with his mates currently.

Morba · 29 Jun 2011 at 14:45

So its not an issue of having massive legs, its long legs

*** The 2011 Gym Rats Thread ***

* The 2011 Gym Rats Thread *