*** The 2010 Gym Rats Thread ***

Glad you're enjoying it!

You could keep the dips in to use as a tricep isolation and then use front raises as your primary shoulder exercise.

Met a chap with some AWESOME shoulders who basis his routines around raises not pressing. Works for him but might not you or me.

Good thing about GVT is each set should take around 60 seconds. So if you're coming in at 40-45 seconds you're not doing it slow enough!

I didn't find I was able to increase the weights much more than about 5-10 KG, strength went down a little but mass went up.

Keep us updated with your progress!

You see, that's weird, because my strength when shooting up afterwards!
 
What's so good about side raises? I used to do them but stopped because of the strain on the whole arm and shoulder joint. Also they're a bit wild in that you can't really push when you start failing because most of the energy comes from the initial burst.

You're doing them wrong or using too heavy a weight. Furthermore when you start failing, get a spotter to help you on the way up, and fight it on the way down. Side raises need not be heavy to be and effective exercise.

They are one of hte best exercise for the middle delt, certainly if you use cables as it keeps the tension on. :)

I'd suggest you're using too heavy a weight. If you can't control the negative then it's too heavy. If you're throwing your whole body around to get the weight up then it's useless.

It's a good exercise for isolating the lateral delt. Upright rows & facepulls also recruit the rear delt, biceps & traps.

There shouldn't be any strain. The arm should be slightly bent at the elbow with the thumb pointing slightly down at the top of the rep. Not a completely straight arm. My shoulder cracks like hell if I use a straight arm & no weight!

Indeed - though the cracking could just be tightness in the tendons around the RC.

Ha, I'd obviously been doing them totally wrong, I'll give them another try come next shoulder day. Ta benny

Good - let us know how you get on. Seriously, start with the 2.5-5kg they're a good exercise. :)
 
AGVT's going well, but I've under egged my weights a little, so I'm going to have to adjust them. So a bit frustrated at myself but I'm just going to bump the weight increases a bit more just to give myself more of a challenge. I've been increasing them by the 6-9% as per the routine, but I under egged them from the beggining so I'm not feeling as challenged as I should - still killing me a little, but not as much as it should! :o Still, loving the slow negs - makes me happy! :D
 
We're not all massive! We have a few monsters among us but most of us are what I'd call 'average joes'. We've also some incredibly strong folk here that you wouldn't think it to look at them!

Most of us have been training for quite some time so don't stroll into a gym for the first time and bang on impressive lifts!

Keep at it, progression takes time :)

Indeed, size doesn't always equal strength. :)

I, for example, have been training seriously for about 3 years so it's taken a while to build up to the numbers I have in my sig. :) So it takes time to progress, but when it happens it's important to compare your lifts to your first lifts. Your progression is then much more visible. :)
 
Did a quick check on measurements just for a laugh:

bis (flexed) just over 18"
thighs (flexed) knocking on 28"
calf (flexed) over 16.5"
waist still at 36"
chest just over 47"
forearm touching 14"

no wonder my bike leathers were feeling a bit tight over the weekend!! :D

sure most of it will undoubtedly be some water but what the heck eh?! :D
 
I don't bother giving people advice in the gym anymore - I just let them get on with it as long as it doesn't put me in harms way. If people come to me for advice, I'll give it, but I just can't be dealing with ignorant people anymore.


Steedie, sorry buddy, but you're being ridiculous, washing your car will not over train you.
 
Nah, the load you'll be putting in your arms and your shoulders will be minimal - to "hurt" your muscles and body, you really need to put them under a lot of strain (i.e. weight) to cause them to actually cause microtears in the muscle fibres. I train when I have DOMs too - it's all good! :D
 
Managed half a dozen reps on my last set of 3 on the leg press for 400kg (not including the sled weight). So quite chuffed with that. I reckon I've got 454 (1000lbs) in the bag (soon) which would rock! :D Would be interested to see how I get one without doing 40-50 reps of squats and 40-50 reps of deadlifts first though! :D
 
Fffffffffffffffffffff-

One day I want to be Freefaller, all other idols are obsolete.

:o :o

Jeeeeebus, you could nearly leg press an F1 car minus the driver :p.

Well I don't know how much the sled weighs, being conservative and say 15kg, that's 415kg for 6 reps (I may have done more, I was too busy trying to push the weight! :p). How much does an F1 car weigh?

I should just go down to the gym one day not do silly amount of squats and give the leg press a go just for an ego massage! :D It's an easy exercise to be fair, and my legs are pretty strong.

Though I can see my squat over taking my deads soon, as they're really getting strong now! :o
 
A silly, silly question, I know... but with deadlifts you lift the weight with your legs and then bring your back/hips into a standing position before dropping your shoulders back, right? I'd rather ask a silly question then injure myself badly. :p

Yup. The initial movement is created by pushing with your legs (through your heels), then when you're able to "tuck" your knees under the bar you drive forward pushing your hips forward.

At no time should you be pulling with your arms/traps. It's possible to do this when it's light, but when it gets heavy it's not going to happen.

Your arms are there as anchor points onto the bar. Nothing more. They do however (as does your back) take the strain, and stretch the muscles so clearly they have a secondary involvement.
 
Do you guys take rest weeks?

I'm thinking about taking a rest week every 6 to 8 weeks or so but not sure if this is too often and what not, advice please chaps? :)

My rest days are currently Sat/Sun and every two weeks or so i will take an extra day off but not sure if I should add a rest week instead, I'm confused.. :/

Nothing wrong with it. I do when I go on holiday, and if anything it helps my body composition and recovery. In fact it's probably good to have a "light" week - I don't think i could switch off completely apart from holiday time, but a week off won't do you any harm and IMO/IME recommended.
 
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