*** The 2010 Gym Rats Thread ***

Totally. Resting contributes to muscle growth (obviously resting is when the muscle is repairing), but I'd say the main contributor is food, food and food. As long as you're consuming more caleries than you're burning, you'll gain mass (hopefully a bit of muscle too ;) )! Three rest days a week is ample :)
 
Monday: Quads
Tuesday: Chest, Tri's, Shoulders (Just laterals), grip work

Weds: Rest/HIIT/Cardio

Thurs: Back & Hams
Friday: Shoulders, Bi's, grip work.

Saturday: Rest/HIIT/Cardio

Sunday: Repeat
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This has been working well for me. You've got leg stimulation twice a week. Shoulders get hit twice a week once on your chest day and then again on their own day. A nice big back & hamstring workout after your rest day. You can still smash shoulders ( I love doing this) without worrying about any pressing DOMS as it'll have been 4 days since your chest workout.

The grip work isn't necesary but is something I'm currently trying to improve. This could be calf work if you feel the need. The days I do it on aren't set in stone. I did used to do it on my quads day but my bars too cold to hold onto right now so I do it the following day with chest. Doing it after having hit Bi's means I've already got some pump and lactate build up in my forearms so helps the endurance side of things.

Probaly the best split I've come up with in that your DOMS won't affect the following workout :) although my hammies are still on fire from my back workout on Sunday!
 
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BennyC said:
This has been working well for me. You've got leg stimulation twice a week. Shoulders get hit twice a week once on your chest day and then again on their own day. A nice big back & hamstring workout after your rest day. You can still smash shoulders ( I love doing this) without worrying about any pressing DOMS as it'll have been 4 days since your chest workout.

The grip work isn't necesary but is something I'm currently trying to improve. This could be calf work if you feel the need. The days I do it on aren't set in stone. I did used to do it on my quads day but my bars too cold to hold onto right now so I do it the following day with chest. Doing it after having hit Bi's means I've already got some pump and lactate build up in my forearms so helps the endurance side of things.

Probaly the best split I've come up with in that your DOMS won't affect the following workout :) although my hammies are still on fire from my back workout on Sunday!
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Thanks for that mate. Any suggestions for what I can do for Quads given my limitations of Barbell/Dumbells and swiss ball. Also I don't have a huge amount of weight which isn't great for legs. If I were to do your routine then on the Quads day I would do standing calf raise, bar-bell lunge and dumbbell squats. It isn't a huge amount really, lacking leg press/extension.
 
scott212 said:
Thanks for that mate. Any suggestions for what I can do for Quads given my limitations of Barbell/Dumbells and swiss ball. Also I don't have a huge amount of weight which isn't great for legs. If I were to do your routine then on the Quads day I would do standing calf raise, bar-bell lunge and dumbbell squats. It isn't a huge amount really, lacking leg press/extension.
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Bulgarian split squats.
BB/DB walking lunge.
DB static lunge, uni lateral (one side at a time, so just lunge foward and sit in it moving up and down, all sets for one side at a time if you can hack it.)
DB/BB Front & Back squat
Some glute bridges (maybe on the swiss ball)
Stiff Legged Deadlift
 
BennyC said:
Bulgarian split squats.
BB/DB walking lunge.
DB static lunge, uni lateral (one side at a time, so just lunge foward and sit in it moving up and down, all sets for one side at a time if you can hack it.)
DB/BB Front & Back squat
Some glute bridges (maybe on the swiss ball)
Stiff Legged Deadlift
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Cheers for that.

I completely whacked my shoulders yesterday and I fear I've injured the left one. It's a pretty harsh pain, probably going to lay off the quad stuff for a while as well :mad:
 
had a week off last week (10 days)

returning on monday, was able to push the same weight, but lost a bunch of reps in the last couple of sets for each excercise which I was peeved about.

Will hopefully be back on track next week though.
 
ergonomics said:
Quick one guys - where can i get Fat Gripz in the UK?
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http://www.fatgripz.com/

They have a depot in the UK and ship fairly quickly (did when I ordered mine). Have a search as I can't remember the delivery time but it wasn't long:)

Had a good session today:

Chest, Tri's, small amount of shoulder isolation & grip

3 minutes x-trainer to warm up.
RC mobilisation & warm up.
Plyo press ups x 9

Flat Bench
60KG x 11
80KG x 8
90KG x 8
100KG x 6
110KG x 4 (spot on 3rd and a stall on 4th)

DB Incline 30 degrees
35KG x 9
40KG x 8
40KG x 7

Dips
3 sets @ bodyweight focusing on power.

Flat Flyes
20KG DB's x 3 sets 6-10 reps

EZ bar lying skullcrusher to forehead
27.5KG x 10
32.5KG x 8
32.5KG x 8
32.5KG x 7

Seated DB skull crusher
27.5KG x 5

Seated laterals
10KG x 3 sets 10 reps

Static holds
60KG x 30s
100KG x 30s
120KG x 20s x 2
120Kg x 15s
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Was super pumped :D I blow up quite well. Arms tipping just over 17" and chest just over 47.5". Sitting just under 93KG @ 5'10"

I've stopped training to failure for a few weeks and I must say it's making my training much more enjoyable. I still push myself hard but I just don't grind out horrifically slow sets. I'll maybe fail 2 or 3 sets over all but basically finish my set when it 'feels good' or on a nice good strong powerful rep as opposed to when I fatigue. It's also, unsuprisingly, speeding my recovery up and just generally keeping me feeling fresh. 6 to 8 reps feels good for me and seems to be working well.

Had no spotter for bench until my final set and have never de-racked anything on my own over 90KG so that was a new experience. Incline felt strong. Dips felt good, flyes felt brutal which is always good and my laterals felt amazing. Really nailed my form now and shoulders are exploding as a result. Long gone are my days of silly volume and over training!

Happy with that :)
 
ergonomics said:
Ah, i freaked when i saw the $ sign and assumed it was gonna be a ball-hassle for customs and airmail etc. Thanks dude!
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Nope no extra charges or anything like that. Just a debit for £XX. You'll get an e-mail asking you to do something to complete your order and get your free dvd but you can just ignore it. If that offer is still on that is.
 
Not a training question but didn’t' want to make a thread for it....

Anyone know where I can get Jeans/Trousers that have wider legs (but not baggy) and normal sized waste?

I’ve always had bigger legs and now I am training them properly they are getting bigger and I am having real trouble finding Jeans to fit them that are not to big for my waste! :(

Thanks in advance chaps. :)
 
BennyC said:
Nope no extra charges or anything like that. Just a debit for £XX. You'll get an e-mail asking you to do something to complete your order and get your free dvd but you can just ignore it. If that offer is still on that is.
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do they actually work? what are the benefits of them? and do you alternate between fat grip and normal or just use fat grip?
 
J.T said:
Not a training question but didn’t' want to make a thread for it....

Anyone know where I can get Jeans/Trousers that have wider legs (but not baggy) and normal sized waste?

I’ve always had bigger legs and now I am training them properly they are getting bigger and I am having real trouble finding Jeans to fit them that are not to big for my waste! :(

Thanks in advance chaps. :)
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The only jeans that I've not had to have altered are G-star's loose fit. Next loose fit jeans as well have good leg room, not loads though. I even looked at combats/cargo pants as these weren't much better.

Your best bet is to buy the waist in the next size up and then visit a seamstress and have the waist taken in and the legs shortened if need be.

Luckily for me my mum's a seamstress so I get all my stuff done for free :)

Psycho Sonny said:
do they actually work? what are the benefits of them? and do you alternate between fat grip and normal or just use fat grip?
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An useful link:
http://www.elitefts.com/documents/fat_bar_training.htm

http://fitnessblackbook.com/strengt...ing-will-greatly-improve-upper-body-strength/

Everything becomes harder. You will have to decrease load on certain exercises as you won't be able to hold or move the weight but you'll be getting more recruitment. So it's good to use them a couple of weeks and then change things up from what I understand.

Right now I'm just using them for grip work but have used them for bench & OHP press and there is a big difference.

Fat bars aren't a gimmick they do work.
 
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Thank's BennyC.

Thats kind of what I have been doing apart from the alteration part, just been using a belt and looking a bit stupid! :(
 
J.T said:
Thank's BennyC.

Thats kind of what I have been doing apart from the alteration part, just been using a belt and looking a bit stupid! :(
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Nothing worse than a pair of jeans with no leg or arse room.

Unless you fancy being a walking advertisement for bodybuilding apparell companies or living in joggers or your PJ's alteration is the only option!
 
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