*** The 2010 Gym Rats Thread ***
- Thread starter Freefaller
- Start date
Your core should be tight when performing any exercise. Most exercises should give you a good hard core work out, so maybe start focusing on your core muscles when doing them. Maybe you need to add some core specific exercises. THIS DOES NOT MEAN AB CRUNCHES!!!!!
Core != abs. Though they are linked of course, but they are not the same.
Abdominal Bracing should be done during all core exercises (try and suck your belly button in towards your spine, without holding your breath, you should be able to hold this and keep breathing wihtout a problem - heck do it whilst sat at your desk.)
Plank
Side Plank
Basic Push Up
V-sits
Squats
Back Bridge
Hip Lift
Russian Twists
Lunges
Side Lunges
Back Extensions
DB pull ins
you can do them at home, you can do it in fron the tv.
If you have re-occuring back pain however I'd see your sports physio.
Core != abs. Though they are linked of course, but they are not the same.
Abdominal Bracing should be done during all core exercises (try and suck your belly button in towards your spine, without holding your breath, you should be able to hold this and keep breathing wihtout a problem - heck do it whilst sat at your desk.)
Plank
Side Plank
Basic Push Up
V-sits
Squats
Back Bridge
Hip Lift
Russian Twists
Lunges
Side Lunges
Back Extensions
DB pull ins
you can do them at home, you can do it in fron the tv.
If you have re-occuring back pain however I'd see your sports physio.
Why not? I've done that many times on a back day. :/
Soldato
It's possible, as long as the sets and reps vary between each one, i prefer to split them and do for example, 2 on one day and 2 on another. Some people can cope with it better than others.
Of course it's possible! That's a good back session right there... When I did a 4/5 day split, that was very close to my back day for between 4-6 sets varying from 6-10 reps. Good high volume, high weight, hardcore workout.
However I agree, push/pull splits are good too. I'm currently doing full body split, so naturally falls into a push pull type of work out, including leg work (my fav!
).
Desperate to go back to AGVT for a couple of months. Then back to the old 4/5 day split.
However I agree, push/pull splits are good too. I'm currently doing full body split, so naturally falls into a push pull type of work out, including leg work (my fav!
).Desperate to go back to AGVT for a couple of months. Then back to the old 4/5 day split.
Soldato
Exactly what I was thinking. I've cut down to 5, and would say my back is one of my best features at the moment. Overtraining is very real (I fully admit I was very skeptical even a year ago), but some young guy in his prime barely training because hes that worried about it is... wrong.
I agree - I think I may have told you off, or was it Benny for over-training? 
(Apols for doing it BTW... just a little passionate about this stuff 
).
However that is not an example of over training AT all.
(Apols for doing it BTW... just a little passionate about this stuff ).However that is not an example of over training AT all.
Associate
Pretty similar! Will aim to as close to 14 stone as i can and try and get my big lifts up to 400-450kg (currently at about 320).
Need to nail this back injury and my posture. Focus a lot on strength and posture-correcting exercises.
Soldato
I think it was Benny with those really long routines, but I have always done similar just not quite as long and it has got me where I am today. However after getting more experience you get more of a feel for your body (which as you know I'm a very big believer in) and you just know when to back down a little bit.
I think I'd stick my neck out and say in most cases what would be an 'overtraining' routine for an experience lifter would be beneficial to a new lifter (obviously if sleep and nutrition are in check), to just totally shock their body into real change.
Edit: I doubt anyone would want you to apologize for being passionate mate
I think I'd stick my neck out and say in most cases what would be an 'overtraining' routine for an experience lifter would be beneficial to a new lifter (obviously if sleep and nutrition are in check), to just totally shock their body into real change.
Edit: I doubt anyone would want you to apologize for being passionate mate
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Soldato
Leg work is what i frown upon, doing a Squat with 76kg is tough work, same with 40kg on a Leg Curl, and Leg Curls i hate the most, yet i do them because they are effective.
Leg work is awesome dude! Best exercises you can do!
How much do you weigh? Do you train in lbs as 76kg is an odd number, then again even in lbs it converts to 167.2 so still a little strange - or did you mean 75kg?
Legs love volume though and need it. It's about the only exercise where decent high volume is actually brilliant. Remember training your legs is vital, a) for core stability and workout but alos b) because it constitutes over 50% of your entire body's muscle mass.
Squats help muscle development in the whole body (as long as you work out the other part of your body as well!), also it highly stimulates the entire body/cns (deadlifts as well, owing to the huge recruitment for those exercises.). Furthermore, it also increases the levels of testosterone/hgh in the body. The idea is that you will gain more muscle in the upper body (as long as you include them in your work out) than if you weren't doing squats/deadlifts because of this fact.
Your large muscles (back/thighs/glutes) can (in theory) take up to 100 hours to repair fully, but it really depends on volume, intensity and your own genetics - but that's no excuse for low volume or not doing them. The advantages of the test and hgh and CNS activation outweigh the muscle fatigue.
Best exercises you can do! How much do you weigh? Do you train in lbs as 76kg is an odd number, then again even in lbs it converts to 167.2 so still a little strange - or did you mean 75kg?
Legs love volume though and need it. It's about the only exercise where decent high volume is actually brilliant. Remember training your legs is vital, a) for core stability and workout but alos b) because it constitutes over 50% of your entire body's muscle mass.
Squats help muscle development in the whole body (as long as you work out the other part of your body as well!), also it highly stimulates the entire body/cns (deadlifts as well, owing to the huge recruitment for those exercises.). Furthermore, it also increases the levels of testosterone/hgh in the body. The idea is that you will gain more muscle in the upper body (as long as you include them in your work out) than if you weren't doing squats/deadlifts because of this fact.
Your large muscles (back/thighs/glutes) can (in theory) take up to 100 hours to repair fully, but it really depends on volume, intensity and your own genetics - but that's no excuse for low volume or not doing them. The advantages of the test and hgh and CNS activation outweigh the muscle fatigue.
Soldato
Nope, i meant 76kg, I increase my weight by 1kg if i succeed in all sets for my max rep, so i did 75kg the week before, therefore the following week i'll add 1kg (two 0.5 either side). In my early days, i used to lob 3kg ontop of a bar once i succeeded in my max reps for each set and it was too much.
No idea how much i weigh, i'm the sort who goes by the mirror, before Christmas it was 11 stone 3.
Edit: I do supersets too, 2 days of weight sessions with 30 minutes of Interval Training on a stationary bike in between the weight sessions 2 times per week, and i have to admit, i love the intensity.
No idea how much i weigh, i'm the sort who goes by the mirror, before Christmas it was 11 stone 3.
Edit: I do supersets too, 2 days of weight sessions with 30 minutes of Interval Training on a stationary bike in between the weight sessions 2 times per week, and i have to admit, i love the intensity.
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Do any of you guys struggle to sleep after a decent work out?
At the moment, Im doing weights 1st thing on a monday morning (7am) and playing 5 aside on the evening, and for 3 weeks running ive been completely unable to sleep, its actually starting to bug me now!
At the moment, Im doing weights 1st thing on a monday morning (7am) and playing 5 aside on the evening, and for 3 weeks running ive been completely unable to sleep, its actually starting to bug me now!
Soldato
Nope, but are you thinking about sleeping before you go to sleep, because that can prevent you from sleeping.
If I train late, then yes it does as it completely wakes me and energises me. However, I seldom train that late. How much coffee do you drink? What do you eat at night time?
What exercise is doing it? I would guess deadlift at a random guess?
No new exercises will really help, your form on your lifts is where your going wrong.
Drop the weight and get the form down and you wont injure yourself.
Goals for early 2010 are to become as strong as possible while staying as light as possible.
2xbw deadlift
1.5xbw squat
1xbw bench
Should have these in a couple months if all goes well.
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Caporegime
Deadlift is fine. It's always something stupid like seat curls where I tense up to keep a solid form.
Soldato
Think tensing up to keep a solid form is the problem, lower the weight and try again.
Ditch Leg Curls for SLDL. A decent leg curl machine will have a pad infront of your knees as opposed to on top of your thighs. I've had much better hamstring development from using SLDL than I ever got with Leg Curls. My back, grip and core have all improved as a result.
*Raises hand* For over training. My endurance after GVT was partly responsible as was a pump supplement but also my need to feel completely 'shagged out' after a workout.
You don't have to appologise if anything I've already thanked you!
I welcome the occasional 'blasting' but occasionally, not every session.
4-5 Compounds and 1 or 2 isolation exercises is plenty on a 4 day body part split.
I've got to work out my push pull split soon and I can't wait
*Raises hand* For over training. My endurance after GVT was partly responsible as was a pump supplement but also my need to feel completely 'shagged out' after a workout.
You don't have to appologise if anything I've already thanked you!
I welcome the occasional 'blasting' but occasionally, not every session.
4-5 Compounds and 1 or 2 isolation exercises is plenty on a 4 day body part split.
I've got to work out my push pull split soon and I can't wait
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No coffee at all, im actually caffiene intolerant, I maybe have 4 cups of tea a day now, its will be a biggish meal, heavy on protein and some complex carbs, I normally eat at about 8.30-9pm and then aim to get to bed around 10.30.