*** The 2010 Gym Rats Thread ***

you can not be constantly gaining that much muscle in the long term.
At the beginning it's mostly water retention and your body adapting, nothing to worry about.
If you play your cards right, a stone in your first year is achievable.
 
Hi all I'm getting lower back ache on my left side running down my hip, now I did'nt think my deadlift form was bad until I videoed myself the other week and I've been rounding my back putting the weight back down.

Now I had my form checked by the local gym using their big Olympic plates and I realise my plates are a lot smaller making me put the weight down and arching my back.

So I've raised the weight up and re-checked my form and pain/ache is better but still there.

Could this be also a weak lower back would doing some Hyperextensions help?

Thanks
 
if you're gaining 3lbs a week it will be fat. Gains of anything from 10-14lbs of muscle a YEAR are achievable naturally. Weight loss is much easier than muscle gain.

.:SAmSuNG:. said:
Ok great will keep it up then. I don't do any cardio at the gym. Is this ok or should I mix in some rowing etc?
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Some cardio won't go a miss, you heart is a muscle so will need training to cope with any mass you put on. Not only this but it'll also keep you healthy and lower risks of heart disease etc. You can also keep ontop of any excess fat gains if you're bulking too heavily. If you do find you enjoy cardio and want to increase the frequency just make sure you increase your calorie intake to account for this or your gains will stagnate.
 
TommyV said:
when bulking a lot of people don't bother with cardio mate, I personally don't, but if you do decide to, eat extra cals accordingly!
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I disagree. CV health is critical and won't hamper bulking. To lift heavy weights you put a strain on your heart. The improved cv health minimises quick fatigue and enhances the efforts you put in.

Never let cv down. Cv health is critical to health and general well being and minimising visceral fat build up that bulking can cause.
 
Freefaller said:
I disagree. CV health is critical and won't hamper bulking. To lift heavy weights you put a strain on your heart. The improved cv health minimises quick fatigue and enhances the efforts you put in.

Never let cv down. Cv health is critical to health and general well being and minimising visceral fat build up that bulking can cause.
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IME it does hamper bulking. BUT everything else is very true. If you don't want to get out of breath walking to the shops I wouldn't neglect it. I'm personally not bothered about being a little more out of breath than I would be if I was fitter so I don't :o
 
semi-pro waster said:
Perhaps someone who knows would like to correct me but would stiff-legged deadlifts be good here?
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SLDL primarily work the hamstrings and the glutes somewhat. As the hamstring insertion actually goes up into your lower back you could argue this.

Though your core should remain tight and fixed and your back should not flex at all during the lift so it's not in the same league as a hyper extension. Where a H.E. gives the spinal errectors a ROM a SLDL doesn't, or at least shouldn't.

It's an isometric contracion of the spinal errectors and an isotonic contraction of the hamstings/glutes ;)
 
dun said:
IME it does hamper bulking. BUT everything else is very true. If you don't want to get out of breath walking to the shops I wouldn't neglect it. I'm personally not bothered about being a little more out of breath than I would be if I was fitter so I don't :o
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I can't say I agree. It shouldn't hamper bulking at all, not significantly enough to be an issue. Certainly it won't make you a marathon runner, what I mean is something along the lines of HIIT or enough to get your cv fitness improving on off days of weights. Even the big boys do some.

Visceral fat is more dangerous and less noticeable than subcutaneous fat which is what people worry about when bulking. Visceral fat leads to much more problems to your health and cv system. Subcutaneous fat is actually fairly innocuous in comparison.

Personally I think it's quite sad to see people who eat well train hard who then undo all their work because they haven't got the fitness.

Personally I don't want to compromise my health for the sake of a couple of pounds or an extra few months of training to get to my goals.

Still each to their own. :)
 
Freefaller said:
I get that sometimes. It's weird isn't it? :)
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Happened to me the first time I upped the weight a substantial amount :p Thought I notted my abs up for a moment!

Fun though...

Missing training this week :( Shoulders still a bit achey, not half as bad as yesterday...just 'feels' tight constantly, like its trying to hold it in place all the time....Meh

Probably a good thing, lady was in hosp Monday for an OP so cant move much herself, so may as well try and help this week :) (Even with a dodgey arm)
 
Freefaller said:
I can't say I agree. It shouldn't hamper bulking at all, not significantly enough to be an issue. Certainly it won't make you a marathon runner, what I mean is something along the lines of HIIT or enough to get your cv fitness improving on off days of weights. Even the big boys do some.

Visceral fat is more dangerous and less noticeable than subcutaneous fat which is what people worry about when bulking. Visceral fat leads to much more problems to your health and cv system. Subcutaneous fat is actually fairly innocuous in comparison.

Personally I think it's quite sad to see people who eat well train hard who then undo all their work because they haven't got the fitness.

Personally I don't want to compromise my health for the sake of a couple of pounds or an extra few months of training to get to my goals.

Still each to their own. :)
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I can't say I find it sad at all. I could ride my bike literally for hours on end every single night before I started weight training. Now I'm out of puff from light jogging for a minute. I would never ever go back to how I was if it meant I had to look the same, never.
Like I say I'm hardly a poster child at the moment and never recommend people to follow what I do, I just don't see the point in saying I do xyz just because I think it will sound good :p
Perhaps in a few years I will worry more about the health side and just keeping fit, but for now I don't.

Pigeon_Killer said:
Did deadlifts last night and I'm suffering an extreme amount of DOMS in my abs but no where else :o
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I get this occasionally on back days. Heavy pulldowns when your core is taking the strain from keeping your legs under the pads or from just holding your core really tight during deads seem to be my culprits.
 
Freefaller said:
I disagree. CV health is critical and won't hamper bulking. To lift heavy weights you put a strain on your heart. The improved cv health minimises quick fatigue and enhances the efforts you put in.

Never let cv down. Cv health is critical to health and general well being and minimising visceral fat build up that bulking can cause.
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each to their own I guess(regardless of the medical facts), I just dislike CV!

It's much like some people will only let themselves drink alcohol whilst on a bulk, and wont touch a drop whilst cutting
 
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