*** The 2010 Gym Rats Thread ***

signed up with gym again after 11 months off what would be the best router to go for me at 36yrs old.

full body m/w/f

flat Bench
incline bench
shoulder press
SLDL
squat
t-bar row
pullups
skull crushers
bb curls
crunches



or a 3 day split

monday / dips,Flat Bench,Incline Bench,flyes, skullcrushers , push downs)

weds / squats,sldl,calf raise,leg extensions,crunches

fri / shoulder press,lateral raise,shrugs,pullups,t-bar row, seated row, DL, bb curls




for example only but whats best for guy my age splits or full body?
 
badcompany said:
signed up with gym again after 11 months off what would be the best router to go for me at 36yrs old.

full body m/w/f

flat Bench
incline bench
shoulder press
SLDL
squat
t-bar row
pullups
skull crushers
bb curls
crunches



or a 3 day split

monday / dips,Flat Bench,Incline Bench,flyes, skullcrushers , push downs)

weds / squats,sldl,calf raise,leg extensions,crunches

fri / shoulder press,lateral raise,shrugs,pullups,t-bar row, seated row, DL, bb curls




for example only but whats best for guy my age splits or full body?
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i would work on your core and do a 3 day split.

1st day start with bench and go all out on it, therefore focus on chest and arms in this workout.

2nd day start with deadlift and go all out on it, therefore focus on back and shoulders in this workout.

3rd day start with squats and go all out on it, therefore focus on legs and abs on this day.

these 3 main exercises should be the ones you want to improve on in a weekly basis, the others will automatically improve if these 3 do.
 
crunchman said:
I'd never recommend full body splits for anyone tbh, it's just way too much to do three times a week.
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It's not that bad, provided you don't do stupid volume every workout.
HST is very interesting, although quite demanding even on the first 15 rep cycle (although I did start rather heavy from the first workout)
 
bakes0310 said:
How on earth do all of you lift heavy weights ive been doing weight training for just over a year and my 1xPB is:
Barbell bench press 65kg
deadlift 145kg

As you can see theres quite a big difference between the 2 thats cause my chest,triceps and biceps seem to be my weakest areas.
I go gym 4 times a week and so far this year i havent missed a single session. Im eating all the right foods thanks to my instructor and some helpful post from freefaller and the gang.
It may sound like im not training my upper body enough but i think i am most of my exercises the weights eventually go up but when it comes to benching it grinds to a halt near enough.
My instructor tells me just to get someone to spot for you as that will help, so ive just started doing that now im getting the full sets out. Im currently doing a strength program and ive got to do 5x5 of BB benchpress, by myself i could do a full set then i would be doing 3-4 reps by the time i got to the 3rd set.
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This is just my opinion but I ditched flat bar ages ago and now do:

Incline Bar (not almost 45 degrees though, only the first "peg" on your adjustable bench, so its kind of in-between flat and full incline)

Flat DB

Incline Flyes

DIPS

Over the years I tried everything I could think of and the single one thing that worked for me was to go very very heavy on my first exercise, so I would do:

Incline Barbell 4 x 4, 3, 3 and then maybe 2, always use a spotter or if your training at home get a power rack (this is what I use) and put the safety pins high enough so you know if (when) you fail you can just drop the bar onto the pins, 25% of the battle is confidence

the only problem with doing reps this low is you can't do it for too long or you'll get injured, so do it for 3 weeks or so then go back to the 8 rep range - but keep shocking your body, also switch it around and do your heaviest set FIRST, then pyramid down the weight, so say:

100kg set 1
95kg set 2
92.5 set 3
90kg set 4

just mix it up, theres no real rule on how much weight to drop or how many sets // reps, do what works for you, thats the main point! it took me years to get that one!

saying that I haven't trained for 3 weeks now, I go through phases, sometimes I cant be bothered, tbh work is a pain, so I just do what I can

I also especially like:

CHEST // BACK SUPERSET (Monday)

Incline Barbell
Pullups

Flat DB
Barbell Rows

Incline Flyes
Wide Grip Pulldowns

DIPS
Close grip seated rows

Deadlifts

That's a killer!
 
Freefaller said:
What's wrong with a full body workout?!
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Arrgh I really shouldn't (try to) multi task
Meant to say I wouldn't ever recommend it as a beginner split, much more tried and tested programmes for starters, Rippetoe, 5x5 .etc

And I was assuming he meant a full body split with those exercise in his initial post, seemed too much for that x 3

Cristian said:
It's not that bad, provided you don't do stupid volume every workout.
HST is very interesting, although quite demanding even on the first 15 rep cycle (although I did start rather heavy from the first workout)
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Also from experience (I did full body routines to start) I got extremely bored doing the same thing every session. But hey everyone's different !


Now where's my bed :o
 
...for those of you that have seen the iwannalooklikethatguy.com documentary, does anyone know the training regime and diet he was on.

The Video doesn't show that in detail.

I remember training before a few years ago and reading the book by Mike Mentzer "Heavy Duty" . The training regime was excellent and I managed to put on over 25 pounds and more than double strength, but I would like to try the Jeff Millet/Stu McDonald training regime and diet.

Anyone know where I can possibly find his routine and diet?
 
WalkeruK said:
Just got our bench made, and weights configured, looking to do chest/shoulders/back and overall on a 4day split?

Any advice?
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WalkeruK said:
Give up with this thread, have fun
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Is the first quote what you want answers to? Sometimes you need to ask more than once, as naturally not everyone is on the forum 24/7 and will see every post :)

What are you after? Advice on a 4-day split specifically? Are you wanting cardio implemented? Why do you want a 4 day split?

Also, could you post some pics of the bench? Or a link to where you got info, as i'm heading towards that way myself untill more funds roll in and it'd be interesting to see how you did things :)
 
so from my understanding?

workout A

bench press 5 set of 5 reps
squats 5 sets of 5 reps
bent over rows 5 sets of 5 reps

workout B

shoulder press 5 sets of 5 reps
deadlifts 1 set of 5 reps
squats 5 sets of 5 reps

m/w/f alternating workouts a and b and thats it?
 
That's pretty much what I remember SL 5x5 being.

Personally I add a few more movements, or a "fun" day. However, for a good starting program it's a good one if followed well and worked hard at. :)
 
I've done a week's worth of HST @ 15 reps at the moment - it's quite taxing, but I'm struggling to get the "right" weights all the time.

Squats I've currently got at 100kg but I reckon a bit more weight is needed as 15 reps isn;t too taxing, even the second set. So maybe 110?

Bench I've got at 75kg - but that's quite tough as I haven't done benching in over 6 months.

Etc...

BORs and all other exercises I've gone too light just in case - week 2, I'll add some weight on to make it a bit more challenging. You never really take into consideration you're ability until you start measuring it like this. I'm more used to doing the 6-8 rep range, so 15 has thrown me out a little!

The only thing that is a struggle is the 2nd set of chins - technique starts to get messy! :D
 
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