*** The 2010 Gym Rats Thread ***

BennyC said:
True, as it's simulating the thigh & torso position of a SLDL. Though depending on the volume of my leg workout (assuming it's a quad dominant one with no direct hamstring work) I wouldn't be too happy about the attention my hamstrings would receive. Unless it was high volume, deep with slow negs :cool:
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You see I like hitting quads and hams and glutes during a leg workout, and a deep squat does all that in one hit! :cool:
 
BennyC said:
I like hitting them all too, lots!

I like to squat to parralell as I get more glute involvement by not going quite so deep on a smith. If it was FW I'd go deeeeeeeeep.

SLDL to give my hamstrings a beasting.

And then burn out on heavy leg extensions to let my quads know who's boss!

Walking lunges to finish if I feel the need for further beasting!

Wish we didn't have such a **** leg press :(
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Ah of course I forgot you had a smith :(
 
Workout 1:

Ditch the shrugs - you're doing deads, you don't need them. You arms might already be quite blasted from back, might be worth doing triceps with back instead.

Workout 2:

Tricep will be dead after chest work out. Think about swapping bicep and tricep days.
Ditch cable flies. Do decline/incline bench and then dips - do flatbench too if you want on days you don't do incline/decline.
Issue about doing incline or bench with shoulder is you could knacker your delts out as well.

Legs/abs:

Add variation by doing front squats too.
Good mornings are ok, but make sure you do them properly, SLDLs are good for hams and/or GHRs.
Step ups, or split squats, or bulgarian squats could be worth looking at, though DB lunges are good too.

How many sets (not including warm up) are do doing and what rep range?
 
I hit every body part twice in an 9 day period so I'm sure to minimise conflicts in terms of over training for certain body parts.

A good split is to do push and pull exercises, i.e. chest and back, quads and hams (and calves), bis and tries and shoulders. Gives enough time between each one to recover.

TBH if you're knackering your tris and bis too much during chest and back workouts you need to ensure you deactivate them more - which is not totally unavoidable, so a better option is to move your workouts around to ensure you can give yourself adequate recovery time.

With my split at the moment it goes,

Day 1 - Chest / Back
Day 2 - Legs
Day 3 - Off
Day 4 - Arms / Shoulders
Day 5 - Off
Day 6 - Chest / Back
Day 7 - Legs
Day 8 - Off
Day 9 - Arms / Shoulders
Day 10 - Off

That's one cycle.

Then start again! IF I felt I haven't recovered, I give myself an extra day's break - but sometimes I'll do an arm/shoulder session the day after a leg session if I've had a break to catch up on the schedule a little.

You have to listen to your body - only you can gauge that. :)
 
BennyC said:
Constantly using straps will not improve (if anything reduce) your grip strength.

There's no issue with using them as it's allowing you to push the rest of your body harder but I'd only use them in conjunction with some form of grip training too so that eventually you don't need them.

They're a band aid, much like belts for weak cores.
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Indeed. Use straps to help push your body for sure, but work on doing it without them too.

I started off doing all my 1RMs for deadlifts with straps, now I don't bother any more - if I can't hold it, I don't lift it. If I'm repping out, I may use straps, but again, I'd rather pause, re-do my grip and then carry on. You won't gain grip, you will lose your grip strength as you start to rely on a bit of equipment.

People who wear belts for every exercise do my nut - they have no idea how much they are weakening their bodies doing that.

There is a valid reason for squats, over head press and deadlifts - within reason of course.

SuperMan said:
105kg bench press today for 4 reps so happy :D

On the subject of those that can eat whatever and still have a 6 pack just Grrrrrr. Asked one guy like this what he had eaten that day he said 6 scones a hot chocolate and that it and he is a beast! lol.
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Well done on the lift. :) Good work. :)

Ignore such things re: other people's bad diet. That is not a good diet. People who eat crap, may not put on weight or fat as they may be below their calorie requirements, but I can assure you it's not doing them any favours in the long term. The odd binge from time to time is great and fine IMO, however a constant ignorant view on how to nourish your body is ignorant. Don't worry about other people. Worry about yourself and your body.

There's so much more to being fit and healthy than how you look on the outside. Low external BF doesn't mean much on it's own. Low BF with low visceral fat, normal cholesterol and decent blood pressure, good thoracic capacity, a healthy blood concentration and a well functioning endocrine system (to name but a few) are just the tip of the ice berg - having ZOMG 6packABZ!!!111 means diddly squat.


This is not a go at you btw :) Just a general point.
 
SuperMan said:
Question, How come weight can differ so much from the morning to night, like when Benny was talking about his cut his weight in the morning was sometimes 2-3kg lower than at night, I understand you obviously got food in your system etc. but surely not by that much weight?

Currently not seeing the results I want on my cut so having to re-evaluate things, think my portions are too big.
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Think about it. During the day, you eat, you drink, your cells absorb water so you will be heavier at night. During the night your body works to fix you, fix brain cells, skin cells, cells everywhere in your body, help fix atrophied muscles, keep you warm, keep you breathing. IT's the longest prolonged period when you don't eat, so all the work the body is doing just to keep alive is using calories to keep giving your CNS and your organs energy and activity to keep you going. Newton's law works in bodies, energy can neither be created nor destroyed, ergo, all the energy you've got in you (food) is metabolised and put to use elsewhere. From the last meal till breakfast it could be as much as 10hrs without food and pure utilisation of what nutrients you have within your body. Which is why breakfast it SO SO important - but I mean, absolutely crucial. :) I can go into deeper explanation if you want - but I think that's a fairly good over view.

M0NSTER said:
After my shoulder session today its apparent that my shoulder problem has not gone away.

The thing is, my left shoulder, seems to just give way and pop out for a split second and the back in, leading to a quick 30 second burst of agony. For example, when doing the reverse things on a pecdec (sp?) you can physically see it the muscle on my shoulder shift about 2-3" around the bone as it pops and then back into place. It happens on a lot of exercies, military press, bench press, dumbell press.

I just don't know what this could be, RC perhaps?

I'm thinking it may link back to some rugby injuries I picked up because sometimes after making a hard tackle, I can barely lift my left arm.

Any ideas anyone?
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Yes. Go to your physio/osteo ASAP. I know lots of exercises to help with RC issues, but I nor can anyone else give a diagnosis across the internet. I would cease immediately and get yourself checked out - pain is your body's way of telling you something's not right. Listen to your body. :)
 
You'll do it, you're training is pretty tough from what I've read, and I don't think we're far off one another over all. :) My stamina may not be great, but I can move a lot of Kgs in a session :cool: :D
 
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