*** The 2010 Gym Rats Thread ***

SkScotchegg said:
Then theres one last exercise I do, but dont know the name, your sat down on a seat, and your feet are out infront of you and you pull the wire with a handle back towards your stomache and it works the middle/bottom part of your back? can anyone give me the name of thise one? I also do this one = 5 sets @ failure 65/55/45(drop sets)
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Seated Row, a lot of movements you have there.

As for people thinking bench is king of exercises thats because people think using your chest obviously makes your chest/arms massive. These people are wrong, but its funny watching them try :p.
 
It's just that those exercises bench, squat, deadlift work the most overal muscular skelature.

If you weren't keen on benching you would probaly get just as good development from replacing bench with military/shoulder press and flyes. Yes flyes aren't a compound but splitting bench over shoulder press & flyes will hit all the same muscles and imo and in my experience you might even get better chest development seeing as it's a much more natural movement to the body seeing as the pectorals adduct the arms.
 
bakes0310 said:
This question goes out to freefaller and anyone else who agrees with or just knows the answer.
Im looking to bulk up and put on strength and i know the 3 big compound moves are important bench press, squats and deadlifts. But i noticed freefaller doesnt rate the benchpress at all, but he must be right being a big bear and lifting huge weights.Im not very good at bench pressing all my heavy lifting comes from squats and deadlift and i can tell there making a physical difference to my whole body, so why do most people (well in my gym) think benchpressing is the key to getting massive, surely deadlifts is much better?


Edit: While im posting, i train 4 times a week without fail on a tues/wed/fri/sat, ive only been doing a 4 day split now for about 2 months is there any reason i cant to 5 day split or is that overkill and not letting your body recover?
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Bench will always lag behind the other two. Deadlift will be your strongest, squat behind that, and bench behind that. The ratio will be something like Bench n*1, Squat n*1.5, Deadlift n*1.75.

re: 5 day split - depends on the routine.
 
I did chest/bicep last night, and plan on doing legs tonight, then back/tri's tomorrow,

should i do my deadlifting today instead of tomorrow? Am worried about having oh so sore glutes tomorrow when i go to do DL's

alternatively could move them to my friday workout with shoulders?

cheers! :)
 
BennyC said:
The 'D' in DOMS stands for 'delayed' ;)



Looks like a good introduction to volume training there.

When working your way back down the otherside of the pyramid I'd usually only do two sets. For example:

1 x 25 - 60KG
1 x 12 - 80KG
1 x 10 - 100KG
1 x 8 - 110KG
1 x 4 - 120KG
1 x 4 - 130KG
1 x 4 - 140KG
1 x 2 -150KG (If I've got it in me)
Then from here just knock 40-50KG off and go at it till failure. Then knock another 20-30 off and burn out again.

Then we'd hit the press for 5 x 20 with feet together :cool:

To make it a bit clearer working weights I would pyramid upto around 140-150KG for low reps and 1-3 sets depending on how I felt. Then I'd drop to 120 for maybe a cheeky ten. Then down to 100 for about another 20-25 then down to 70 for around 30. PB at this was 10 x 120, followed by 26 x 100 and then 31 x 70 with not much rest inbetween, after a double at 150.

CNS is truely tricked so it feels like feathers it's quite strange. Incredibly painful but as it feels so light you just fight a mental battle to keep going.

The press is a walk in the park after that.

Volume training legs is quite satisfying, for me.
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Cheers benny :) Will mix it up a bit this evening
 
Ahh, enjoying getting back into deadlifting. Today did:

120x5
120x5
120x5
120x5
125x5

Chalk just helps so much with grip, it's great. I'm hoping I can add 5kg every week for the next 9 weeks and crack 160kg for reps (2xBW) by the end of 2010.
 
TommyV said:
Cheers benny :) Will mix it up a bit this evening
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Let me know how you get on :)

Put my routine back a day this week as I gave blood yesterday. So will do 4 days on and then recover at the weekend to get myself back to it.

Finished with my volume training for now though elements of it I'll keep. Going to do a bit of heavier work today, briefly, and then just pump out some volume at lighter weights.

Found myself using the seated shoulder press last Friday to really isolate my front delts, worked a treat. I find machines quite good for 're-teaching' myself form whenever it has slipped.
 
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I do rate bench press as it's a good compound exercise, it targets arms, back, shoulders, chest, and a bit of core work. It's a good exercise, IF, and only IF, you get the technique right.

Deadlift to me is the ultimate exercise, sure it won't develop chest or much front delt or other muscles, but it will engage every leg muscle, most of the the upper back, neck, core core core!

Squats again, but with more focus on legs.

Bench is important, and IMO if you only ever did 4 exercises, the ones I'd do are, Bench, Deadlifts, Squats and chins. You don't REALLY need anthing else. They will generate the most test, the most amount of bone density improvements, broaden you, and make you a strong ****er for your day to day life. Clearly a bit of variation will also help, and powerlifting movements like PP and powercleans etc... are vital too.

You must remember however, I'm not a bodybuilder, or at least it's not my goal to be perfectly chiseled etc... I'm after strength and power, and size is a nice outcome. :)
 
BennyC said:
Quite a while you've had off now.

I'd try some RC exercise and some very light compounds, ones that are safe to do if something does give out.
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Care to elaborate please? :)

You mean RC warm up exercises with light weights etc?

And compounds...anything like DL's squats and bench? Just lighter than usual?

Sorry, first time i've had a 'big' injury :(

Oh yeah...not actually seen anyone yet...turns out the X-Ray department are only open between 9am - 12:30pm :o...And guess when my lunch normally starts? Around one or so :rolleyes:

So i'll be ringing them in the morning as i'm off work this week.
 
N19h7m4r3 said:
Hey mate, you're back I take it? Don't over take me yet :p

Training and recovery is a mess at the moment.

Went for an MRI last week and they say everything looks normal. Although I'll find out today when I grab those dumbbells for chest later today.

I was told I have to wear an elbow wrap so I went and got one. Haven't tried it yet. Will have to see how things go.

So far I've only managed 140kg on squat and 170 on deadlift. 2-3 months of nothing takes its toll. Also Since I've been back to training I constantly have entire weeks off for medical crap :mad:

My college gym finally got another 2 25kg plates, so there's no excuse for me not hitting 200kg by December.

Going to be very hard to get it all done and do my final year.

I shall prevail though, time to put those "big" guys to shame again :D
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Sorry bud, completely missed your response. Yeah, I came back and started training pretty much the next day!

Be sure to take it easy with the DB, the temptation of going heavy is always on the nigh, so don't give in!

Sorry to break it to you bud but I've been doing Squats and Deadlifts in the same week for the past 4 consecutive weeks and I've not shedded any mercy!

DL workout week before last was:

90KG WU * 5
130KG * 5
140KG * 5
150KG * 5
160KG * 5
170KG * 3
180KG * 1 X 2 (Form wasn't great)
160KG * 5 X 2

Amen to putting these big guys out! :D

Cristian said:
speaking of that, I found a rather interesting video regarding calf exercises.
http://www.youtube.com/watch?v=Ty_Fjh-yXB4
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Thanks for that :)
 
DarkShadow said:
Sorry bud, completely missed your response. Yeah, I came back and started training pretty much the next day!

Be sure to take it easy with the DB, the temptation of going heavy is always on the nigh, so don't give in!

Sorry to break it to you bud but I've been doing Squats and Deadlifts in the same week for the past 4 consecutive weeks and I've not shedded any mercy!

DL workout week before last was:

90KG WU * 5
130KG * 5
140KG * 5
150KG * 5
160KG * 5
170KG * 3
180KG * 1 X 2 (Form wasn't great)
160KG * 5 X 2

Amen to putting these big guys out! :D


Thanks for that :)
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Two 180kg lifts?! That's a 190kg easily if you limit the volume before it.
 
N19h7m4r3 said:
Two 180kg lifts?! That's a 190kg easily if you limit the volume before it.
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I did hit 190KG before I went to Saudi!

I've got a problem with my form once I start going over 170, I start using the majority of my back, less drive from my heels. I'm trying to address this but don't worry I'm feeling a 200KG for end of the year! :D
 
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