For the gym rats

[PAz]

Just about to start watching this: http://www.strongmovie.com/

 

[steve-h]

Just about to start watching this: http://www.strongmovie.com/

looks good... might give it a watch

 

[steve-h]

i can upload this if anyone wants it... pm for link

 

[Morba]

cant pm on these boards ;]
email in trust ;]

 

[LabR@t]

quit gym to save some cash, got a DB bench and 50Kgs at home, going to get another 4*5Kg so i can make 2*35kg for my benchDB press.

Can i hit all body parts with db bench 2 db 1 barbell ? can add wieght when needed but do i need better bench or rack but keep in mind i need to save money

 

[Delvis]

I think you can do the above with just dumbells, why couldn't you? You might have to see if you can get somewhere to do pull-ups though, that's my issue at the moment...So I'm having to do BOR's and the like

 

[pieplough]

Couldnt make the gym tonight gos ive got the cold and my left nostril is blocked solid

Didnt want to infect everyone else either

Gutted though, had some really good gains recently due to a major diet overhaul.

Hope im up to it tomor

 

[Dj_Jestar]

Haven't hit the gym for a week now.. I've done something to my back and standing up for too long hurts, let alone trying to to any lifting. It's starting to ease off at last though, thanks to the visit to the chiropractor on Sat.. but my god did that session hurt :/

 

[LabR@t]

anyone got a good split i can do at home with just db,bar and DB bench as thats all the equipment i have got at present I have just quit the gym to save money. I have just moved and have got a nice bit of space now to get add more gear.

I have only got (barbell 2*Dumbells 1 inch )and a DB bench

Weights = 2*7.5kgs, 4*5kgs (4*5Kgs +2*10Kg on order), 2*1kgs, 2*2kg)

whilst I was at gym i was doing

DB Chest press 35kgs*12reps 3 sets, Shoulder press 30kg, squat 110kg

 

[Morba]

you arent gonna do anything worthwhile if thats all the weight you have.

You are gonna need to spend on something to rack for squats and plenty more weight.
That alone will probably cost you more than 6 months at the gym

 

[PAz]

Heres one of my favourite articles, could be useful especially as there seems to be a few beginners cropping up at the moment:

"How to squat for HUGE ARMS"
By Stuart McRobert
Adapted from his best-selling book BRAWN

To build muscle mass, you must increase strength. It’s that simple. You will never get huge arms, a monstrous back, a thick chest, or massive legs without lifting heavy weights. I know that probably doesn’t come as a revelation to anyone. But despite how obvious it seems, far too many people (and not just beginners) neglect power training and rarely make increasing the weights lifted in each successive workout a priority. You must get strong in the basic mass building exercises to bring about a significant increase in muscle size. One of the biggest mistakes typical bodybuilders make is when they implement specialization routines before they have the right to use them.

It constantly amazes me just how many neophytes (beginners), near neophytes, and other insufficiently developed bodybuilders plunge into single-body part specialization programs in the desperate attempt to build big arms. I don’t fault them for wanting big arms, but their approach to getting them is flawed. For the typical bodybuilder who is miles away from squatting 1 ½ times their bodyweight for 20 reps (if you weigh 180 lbs., that means 20 reps with 270 lbs.), an arm specialization program is utterly inappropriate and useless.

The strength and development needed to squat well over 1 ½ times bodyweight for 20 reps will build bigger arms faster then focusing on biceps and triceps training with isolation exercises. Even though squats are primarily a leg exercise, they stress and stimulate the entire body. But more importantly, if you are able to handle heavy weights in the squat, it logically follows that the rest of your body will undoubtedly be proportionally developed. It’s a rare case that you would be able to squat 1 ½ times your bodyweight and not have a substantial amount of upper body muscle mass.

This is not to say that you don’t need to train arms, and squats alone will cause massive upper body growth. You will still work every body part, but you must focus on squats, deadlifts, and rows—the exercises that develop the legs, hips, and back. Once you master the power movements and are able to handle impressive poundages on those lifts, the strength and muscle you gain will translate into greater weights used in arm, shoulder and chest exercises.

In every gym I’ve ever visited or trained in, there were countless teenage boys blasting away on routines, dominated by arm exercises, in the attempt to build arms like their idols. In the ‘70s, they wanted arms like Arnold Schwarzenegger, in the ‘80s Robby Robinson was a favorite and currently Mr. Olympia, Ronnie Coleman, has set the standard everyone wants to achieve. Unfortunately the 3 aforementioned men as well as most other top bodybuilders have arm development far beyond the reach of the average (or even above average) weight trainer. But arm size can be increased. However, not in the way young trainers, with physiques that don’t even have the faintest resemblance to those of bodybuilders are attempting to make progress. Thin arms, connected to narrow shoulders, fixed to shallow chest, joined to frail backs and skinny legs, don’t need body part specialization programs. Let’s not have skewed priorities. Let’s not try to put icing on the cake before the cake has been baked.


Priorities
Trying to stimulate a substantial increase in size in a single body part, without first having the main structures of the body in pretty impressive condition, is to have turned bodybuilding upside-down, inside-out and back to front.

The typical bodybuilder simply isn’t going to get much meat on his arms, calves, shoulders, pectorals and neck unless he first builds a considerable amount of muscle around the thighs, hips and back. It simply isn’t possible—for the typical drug-free bodybuilder, that is—to add much if any size to the small areas unless the big areas are already becoming substantial.
There’s a knock-on (additive) effect from the efforts to add substantial size to the thigh, hip and back structure (closely followed by upper body pushing structure-pecs and delts). The smaller muscle groups, like the biceps, and triceps will progress in size (so long as you don’t totally neglect them) pretty much in proportion to the increase in size of the big areas. It’s not a case of getting big and strong thighs, hips, back and upper-body pushing structure with everything else staying put. Far from it. As the thigh, hip, back and upper-body pushing structure grows, so does everything else. Work hard on squats and deadlifts, in addition to bench presses, overhead presses and some type of row or pulldown. Then you can add a little isolation work—curls, calf raises and neck work (but not all of this at every workout).


The “Driver”
The key point is that the “engine” that drives the gains in the small areas is the progress being made in the big areas. If you take it easy on the thigh and back you will, generally speaking, have trouble making gains in the other exercises, no matter how hard you work the latter.

All this isn’t to say just do squats, deadlifts and upper back work, quite closely followed by some upper-body pressing work. While such a limited program will deliver good gains on these few exercises, with some knock-on effect throughout the body, it’s not a year after year program. Very abbreviated routines are great for getting gains moving, and for building a foundation for moderately expanded routines. They are fine to keep returning to on a regular basis. The other training isn’t necessary all in the same workout but spread over the week. This will maintain balance throughout the body and capitalize upon the progress made in the thigh, hip and back structure.

Just remember that the thigh, hip and back structure comes first and is the “driver” (closely followed by the upper-body pushing structure) for the other exercises. These other exercises, though important in their own right, are passengers relative to the driving team.


Big Arms
To get big arms, get yourself on a basic program that focuses on the leg, hip and back structure without neglecting the arms themselves. As you improve your squatting ability, for reps and by say 100 pounds, your curling poundage should readily come up by 30 pounds or so if you work hard enough on your curls. This will add size to your biceps. While adding 100 pounds to your squat, you should be able to add 50-70 pounds to your bench press, for reps. This assumes you’ve put together a sound program and have worked hard on the bench. That will add size to your triceps.

If you’re desperate to add a couple of inches to your upper arms you’ll need to add 30 pounds or more over your body, unless your arms are way behind the rest of you. Don’t start thinking about 17” arms, or even 16” arms so long as your bodyweight is 130, 140, 150, 160, or even 170 pounds. Few people can get big arms without having a big body. You’re unlikely to be one of the exceptions.

15 sets of arm flexor exercises, and 15 sets of isolation tricep exercises—with a few squats, deadlifts and bench presses thrown in as an afterthought—will give you a great pump and attack the arms from “all angles”. However, it won’t make your arms grow much, if at all, unless you’re already squatting and benching big poundages, or are drug-assisted or genetically gifted.

As your main structures come along in size and strength (thigh, hip and back structure, and the pressing structure), the directly involved smaller body parts are brought along in size too. How can you bench press or dip impressive poundages without adding a lot of size to your triceps? How can you deadlift the house and row big weights without having the arm flexors—not to mention the shoulders and upper back—to go with those lifts? How can you squat close to 2 times bodyweight, for plenty of reps, without having a lot of muscle all over your body?

The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body. Think it through. Suppose you can only squat and deadlift with 200 pounds, and your arms measure about 13”. You’re unlikely to add any more than half an inch or so on them, no matter how much arm specialization you put in.

However, put some real effort into the squat and deadlift, together with the bench press and a few other major basic movements. Build up the poundages by 50% or more, to the point where you can squat 300 pounds for over 10 reps, and pack on 30 pounds of muscle. Then, unless you have an unusual arm structure, you should be able to get your arms to around 16”. If you want 17” arms, plan on having to squat more than a few reps with around 2 times bodyweight, and on adding many more pounds of muscle throughout your body (unless you have a better-than-average growth potential in your upper arms).

All of this arm development would have been achieved without a single concentration curl, without a single pushdown and without a single preacher curl. This lesson in priorities proves that the shortest distance between you and big arms is not a straight line to a curl bar."

If you guys haven't read BRAWN, it's well worth a read.

 

[LabR@t]

you arent gonna do anything worthwhile if thats all the weight you have.

You are gonna need to spend on something to rack for squats and plenty more weight.
That alone will probably cost you more than 6 months at the gym

cant i just add slowly ? squats is going to be where the most wieght is needed isn't I have seen those power racks and they aint cheap and you need olympic bars if i understand right?



i might just carry on with the Gym subs

 

[Morba]

but you want to be doing deadlifts, powercleans.

you dont need a power rack, you could get some squat racks, cheaper but nowhere near as safe imo

you want lots of weight, you might not use it all for a specific exercise but it will mean having weight on different bars so that you arent messing around changing weights for different exercises.

 

[LabR@t]

i reckon i'll just stick to gym, shame as would be easy at home less effort in travel

 

[Delvis]

but you want to be doing deadlifts, powercleans.

you dont need a power rack, you could get some squat racks, cheaper but nowhere near as safe imo

you want lots of weight, you might not use it all for a specific exercise but it will mean having weight on different bars so that you arent messing around changing weights for different exercises.

That's my bloomin' problem at the minute

Do an exercise, oh wait, i need a heavier weight fr this one *sits down* carrys on...oh blast i need to make it lighter again

 

[Delvis]

i reckon i'll just stick to gym, shame as would be easy at home less effort in travel

You can still do squats and the like without racks, just obviously if the weight is silly then yes, something to support the weight when you need to put it down would be handy rather than lumping it on the floor

 

[PAz]

looks good... might give it a watch

How much does that film want to make you go outside and train right now

 

[LabR@t]

too cold

 

[toxic]

i can upload this if anyone wants it... pm for link

Would like to get hold of that...my email is in trust

 

[Ultra_Extreme]

Heres one of my favourite articles, could be useful especially as there seems to be a few beginners cropping up at the moment:



If you guys haven't read BRAWN, it's well worth a read.

great article and serves to reiterate my belief that a few big compounds is all you need until you big enough and strong enough to do what you like

Interesting how that article is aimed at skinny, little guys tho lol 13" arms? wtf although it makes me kinda chuffed with my 18" ones!