*** The 2010 Gym Rats Thread ***

Freefaller said:
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Sounds good. I'll keep my eyes peeled on ESN for how you find manipulating your diet for it worked and might steal a few of your 'tweaks'.

Next bulk I'm thinking about adding some creatine to my stack. I'm not even overly convinced as there are lots of articles and while some people swear by it others claim to have ****ed money away on it. As it's reasonably cheap I thought I'd give it ago. I'm not expecting miracles if it does only one thing of making my training safer by having drawn more water into cells and made joints/tendons/fibres safer it'll be worth it.

badcompany said:
got a online flash timer so i can keep rest intervals to a strict 60 seconds and boy its a killer never done this before, squats killed me and I had 90 seconds rest god knows what dl will be like :eek:
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Try 5x5 squats 60 second rest, 3 minutes rest, Deadlifts 5x5 60 seconds rest, 3 minute rest, SLDL 5x5 60 seconds rest, 3 minutes rest, Leg Extensions 5x5 60 seconds rest.

I was squatting 120KG, DL'ing 150KG, SLDL 100KG and Leg extending 100KG. Absolute murder.

Deadlifting with little rest makes you realise just how taxing on your body they are. Second exercise 10 minutes in and I've already ****ed sweat all over the bar and floor :D
 
PRoblem with creatine is people take it incorrectly. It's the oldest and most used supp - it's often called "nature's steroid". Whilst not quite right in it's description, used properly it should help. It won't add 3-4lbs of muscle by using it alone, but it should aid your body's ability to exercise, thus creating more hormone releases and if your nutrition is up to scratch, more growth.
 
I'm pretty cheesed off at the mo... about 6 months ago I did something to my right forearm while hammer curling a 20kg plate. It was a bit sore but I foolishly just worked around it for a few months as it didn't hurt too much. I had the odd week off weights here and there but it never really fully repaired.

Just before xmas it started to get worse, feels like I've torn/pulled something, so I figured I'd have a month off weights of any kind in Jan, which tied in nicely with me giving up smoking (which I've done successfully).

So, I've been doing some HIT stuff on the treadmill and cross-trainer, while really missing the weights, and looking forward to getting stuck in again as of next week. At least that was the plan, until I tried to lift a not-that heavy box at work today with my right arm, and it now feels even worse than it did when I first injured it :(

I've got a docs appointment tomorrow morning and hoping he has a miracle cure, but it looks like I won't be going anywhere near any weights for quite a bit longer, which I'm gutted about :(

The HIT has trimmed a few KG's off and I'm looking visibly leaner, but I'm gonnna start losing muscle mass too now, as all I can do is squats etc, not even deadlifts.

Is there anything I Can do to preserve something of what I've built in the past year if I'm out for a good while longer? My diet is still good (lots of veg, lean meat) and I'm going to keep up the HIT so long as the doc is ok with it.
 
@Benny,

I noticed you mentioned doing instructor training? Could you possibly expand on this? :)

I've been pondering this for months. I'm presently at Uni but would much love to take on some form of instructor training in my spare time. Not as a career but additional qualifications and potentially something to do on the sidelines.

edit: Having looked at courses online, ranging from £2500 upwards, I'm reconsidering slightly. :p
 
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Supplement discussion in the supplement thread chaps :)

shifty_uk said:
@Benny,

I noticed you mentioned doing instructor training? Could you possibly expand on this? :)

I've been pondering this for months. I'm presently at Uni but would much love to take on some form of instructor training in my spare time. Not as a career but additional qualifications and potentially something to do on the sidelines.

edit: Having looked at courses online, ranging from £2500 upwards, I'm reconsidering slightly. :p
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Sure. I'm in my third year at the moment and did a YMCA Level 2 Gym Instructor course with 'Envisage'. It was advertised through my Uni gym and was £395.

2 weekends of 'training' and then a theory and practical exam, plus a workbook and a plan to write. It's the basic entry level requirement to work in a gym as an instructor. Doesn't go too indepth but is mainly about assesing clients and introducing beginners to exercise.(Plus writing plans etc) There's GCSE P.E. level sort of biology involved. I didn't do this for GCSE as I was a chubby ******** back then and sports weren't my thing!:p

I managed to pick it all up pritty quickly and as you already train learning the exercises is a peice of ****. Quite good for developing coaching skills.

I'm doing the Level 3 in March which is all about advanced CV & Resistance training methods and pushing the client. A little more indepth theory wise with a practical exam, theory paper & 12 week plan to write. Looking foward to it. The level 3 is costing £425.

I plan to do personal trainer modules too which I think are around £1000 :eek:

Have a google for Envisage I'd recommend them. Dave Ireson one of the founders taught us ours and he's a smart chap and a good teacher.

Anything specific you wanted to know?

Sorry I'm in a rush for dinner! :p
 
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Setted in for squats with one of the bigger guys from the 1st team rugby (also played england U16 or something last year). Ended up doing working sets at 135kg. I was doing around 4 reps, he was at around 5-6. Pretty pleased with that :D
 
Got to get a good dose of common sense. Injured myself again not having anybody spot me on the benchpress :( Pushed myself for that extra rep and got stuck with the damn weight on my chest for just under a minute. Three attempts to get somebody pull the thing off me mde it worse as he had just done his arms and he couldn't really help me. Shoulder is swollen-tricep is damaged along with my lat. Not a happy chappy as I am now only able to train legs and the good alternate side of my body. Good news is I do have some front lateral mobility its just to the side thats really annoying as the deltoidis all knotted/twisted.
I absolutely hate using the Smith and the Jones machine we got is all over the place.
 
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That's unfortunate Ethan.

I'm not sure how good an idea it will be to just train the other side of your body as you'll find your core will begin to compensate and will begin to put your back/spine out.

Training though injuries always make them worse from what I've found and seen. Legs sounds like a good idea though. You also don't want to create proportion imbalances and end up with one dominant side!

There's some good videos on youtube about how to bail out of a failed bench press without a spotter. Could be an idea to move onto the chest press *shudder* if you wan't to push to failure with no one around to spot for that last set?
 
Training though injuries always make them worse from what I've found and seen.
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Hope by going extremely light on the damaged area(s) I can speed up recovery by increasing mobility and blood to the area.

There's some good videos on youtube about how to bail out of a failed bench press without a spotter. Could be an idea to move onto the chest press *shudder* if you wan't to push to failure with no one around to spot for that last set?
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Thanks. will check that out for future refference.

I'm not sure how good an idea it will be to just train the other side of your body as you'll find your core will begin to compensate and will begin to put your back/spine out.
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Hoping it is only for a couple of weeks. :)

Edit: anybody know anything about amino acid bombs and muscle tissure repair for injuiries. Somebody mentioned this to me today so do not know if it is serious?

Found something here so will have to have a look at the idea in some detail:

Branched-chain amino acids
Supplementation with other amino acids may be beneficial for recovery from injury: glutamine has been linked with improved connective-tissue repair, ornithine is believed to stimulate wound healing, and phenylalanine may reduce the pain associated with musculoskeletal trauma.
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http://www.sportsinjurybulletin.com/archive/nutritional-therapies.html
 
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BCAA's are supposed to be good when on a cut for retaining muscle mass so you could try using them for the duration of your injury.

I'd get doing some Rotator Cuff exercises too. It's something everybody should do really as shoulder instability is a right ****.

If it's really, really light weight I can't see a problem. I've subluxed and torn both my shoulders. Believe me shoulders take a long time to heal. Generally it's best to lay off for a few weeks. Have an uplanned cut and then ease back into it.

Using some machines for basic pressing/pulling seems like a good idea but I'd avoid free weights incase you tear/dislocate something as you'll be pinned/hit/pulled by what ever you were lifting.

One of the instructors seriously messed up his shoulder/trap/arm. Got it seen to and then a day later was trying to train again. Ignoring the advice of the specialist he'd been to see. Months later it's still causing him jip as a result he can't train properly and is getting incredibly frustrated.

You can't be too careful with your health, especially with a joint used as frequently as a shoulder. You don't realise how much you use it (even my left arm) was a big inconvenience to have limited ROM/ability with.

See a specialist just to be safe :)
 
Thanks for taking the time to post Benny.
Benny06 said:
Anything specific you wanted to know?
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Nothing in particular, mainly which route to take for recognisable qualifications: Whether that be Universities/Colleges or larger mainstream organisations such as the one you mentioned, YMCA.

Being a student myself, the cost of these courses is a major factor, I'd have to justify spending the money.

I'll look into it further over the coming weeks :)
 
Big Chris said:
*rant about my arm posted further up this page*
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Went to the Doc this morning as I couldn't even straighten it fully last night, he thinks it's tendons/ligaments.

He's advised anti-inflamatories for 2 weeks, but said it could take a lot longer to properly heal, and advised I don't lift/push/pull anything at all heavy until it's fixed :(
 
shifty_uk said:
Thanks for taking the time to post Benny.


Nothing in particular, mainly which route to take for recognisable qualifications: Whether that be Universities/Colleges or larger mainstream organisations such as the one you mentioned, YMCA.

Being a student myself, the cost of these courses is a major factor, I'd have to justify spending the money.

I'll look into it further over the coming weeks :)
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You want to make sure whatever course you're doing is recognised by 'REP'S' Register Of Exercise Professionals.

Whilst the Level 2 is reasonably easy it is a bit shocking to see who can become a qualified gym instructor as it is pritty much learn and regurgitate. A woman from the reception desk was doing it with us but didn't have a clue about any of the exercises etc.

If you can get enough people together I think its 8 or 10 Dave *should* come and run the course at a local gym. I think for the Uni for every 8 places he gives one free so if you get enough you might be able to do it for free :) (can't guarentee he'll do the same for you)

http://www.envisagetraining.co.uk/contact_us.html

There's their details. Drop them a line and see what they can do.

WantoN is probaly a good person to speak to about this if he's around.
 
Freefaller said:
:(

You can still do some leg work or some bodweight stuff no?
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Yeah I can do squats, leg curls, hamstrings etc so will continue with that. Basically can't do anything that involves my arms at all, which is pretty much everything other than legs. What sort of bodyweight stuff might work?

Going to keep up the HIT though, so by the time my arm heals I'll look like a Tour de France rider, huge legs and just skin & bones up top!
 
Single Leg Squats (with a foot behind on a chair) are quite tough.
Lunges
Jump Squats

Slowing the negatives down is sort of the only option to make them realy intense with some static holds as you can't really add anyweight if you can't use your arm unfortunatley.
 
Benny06 said:
Slowing the negatives down is sort of the only option to make them realy intense with some static holds...
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Cheers for this Benny, by negatives do you mean the downward movement in the squat? I'm not that hot on gym terminology I'm afraid.

Static hold, is this coming back up from a squat in stages rather than one movement?
 
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