*** The 2011 Gym Rats Thread ***

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I just noticed you guys mentioning zerchers a few posts earlier :) we have a power rack in our work gym so I can just set the bar up at whatever height and walk out with it, which is nice.

I have done hack squats in the past, but I was shown them and told they were rear deadlifts :) found my bum was a bit big or maybe my arms are too short to get good form. Maybe both.
 
Starting my first round of Hypertrophy Training this week and looking forward to it :)
I'm going for a 4-day classic Pull/Push, Legs & Hips, Push/Pull, Legs & Hips routine.
Most sets will be 30-60 secs rest and slightly increasing reps/weight each week (where necessary).
Day1: Pull/Push
A) Wide grip lat pull, 4 x 8-12 (not sure whether to change for Pull ups?)
B) BB bent over row, 4 x 8-12
C) Seated row (close grip), 3 x 8-12
D) DB chest press, 3 x 8-12
E) Shoulder overhead press (single arm), 3 x 10-15
F1) Biceps curl, 3 x 8-12
F2) Rear deltoid fly, 3 x 10-15

Day2: Legs & Hips
A) Back squat, 4 x 10-15
B) Front squat, 3 x 8-12
C) Reverse lunge (same side), 3 x10-12
D1) Hamstring curls, 3 x 8-12
D2) Leg extension, 3 x 8-12
E) Calf raise, 3 x 12-15

Day3: Push/Pull
A) DB Chest Press 3x 8-12
B) BB Incline Press 3x 8-12
C) BB Shoulder Overhead Press 3x 10-15
D) Seated Row (Wide grip) 3x 8-12
E) Close Grip Lat pull 4x 8-12
F1) Triceps extension 3x 8-12
F2) Lateral Delt Fly 3x 10-15

Day4: Legs & Hips
A) Deadlift, 4 x 8-10
B) Bulgarian split squat ,3 x 8-12
C) Glute/ham raise, 3 x10-12
D1) Hip thrust, 3 x 12-15
D2) Calf raise, 3 x 12-15
E) Cosgrove squat complex, 1-2 sets

So anyone that has done some Hypertrophy training, what do you think of this setup? It was taken from T-nation with a few slight mods, any other ideas or change suggestions?
 
Right, I tried doing front squats I really did........ But it hasn't worked for me! Must be down to poor technique, as I did a set with just the bar and it felt fine. Did a set at 40kg inc. bar and it was fine. Whacked it up to 60kg, and I couldn't comfortable lift the bar up because it was bending my wrists too far back! Having palms facing up on your chest is a really unnatural feeling, so going to have to hit some YouTube videos on how to do it properly, I feel.

Still, hammered out some decent squats after returning to Back Squats and got some good action on the Leg Press too! Hammered out some calf raises then my shoulder routine......... Going to have to mix up my shoulder routine though as I've been using the same one for a month or two now!
 
I've been reading that going wide-griped makes things easier too, for those who have difficultly with clean-grip - haven't tried yet myself but I can see it makes sense..
 
I can't do it unless I use a crossed grip, holding my arms up and tense to keep the bar from moving

Gives you an ache in your biceps the next day which is nice :)
 
Just did the following at the Gym this morning (woke up at 5am, before getting 1 whole egg and 4 egg whites down me as well as some Oats)

Close Grips Smith Press ~ 50kg x 10 reps, 60kg x 5 reps;

Bent Over Rows with curly bar ~ 50kg x 10 reps, 60kg x 5 reps;

Front Pulldown Machine ~ 90kg x 8 reps (I struggled to get this down the second time!).

Back Extension Machine ~ 60kg x 12 reps, 75kg x 10 reps, 85kg x 10 reps, 95kg x 8;

Tricep Press Machine ~ 85kg x 10 reps, 95kg x 6 reps;

Pull-ups - 6 reps, then 1 rep (my bodyweight is 79.6kg)

I'm thinking I might start adding plates on a Chain for my Pull Ups.

It will be Shoulders/Traps/Delts tomorrow, just need to get myself out of bed in time!

Kind Regards
 
Try and keep musclegroup exercises together if you can :)

Rather than alternating between two. Means the blood is in that muscle group for the duration
 
Steedie said:
Try and keep musclegroup exercises together if you can :)

Rather than alternating between two. Means the blood is in that muscle group for the duration
Click to expand...

Very good point :)

This week I thought of doing Biceps/Chest (Monday), Triceps/Back (Tuesday), Shoulders/Delts/Traps (Wednesday), Legs/Abs (Thursday) and CV (Friday).

Not sure how effective this is though, it's a new routine I put together.

I've still got doms in my leg, ever since last Thursday :(
 
See I always like to do Triceps with Chest, as a lot of the chest movements work the triceps too as they're push movements.

So unless you're doing them a few days apart, there is that risk of overtraining

And I'd have Wednesday as your CV day, give the weights a break, then Thursday do Delts/Traps and Friday Legs
 
Steedie said:
Try and keep musclegroup exercises together if you can :)

Rather than alternating between two. Means the blood is in that muscle group for the duration
Click to expand...

Take a look at one of the new articles on t-nation called Mountain Dog Arms (http://www.t-nation.com/free_online_article/most_recent/mountain_dog_arms)

It can be good to alternate muscle groups (i.e. biceps and triceps together, or chest and back together) every now and then! In fact, i seem to remember an article from simplyshredded.com on Arnold's tips about getting a huge chest, and he worked chest and back together.

Personally i try and switch it up. I find training Chest w/triceps on a day, and Back w/ biceps on another day, can cause some awkward stretching. On chest day, the front of my torso is tight and pumped full of blood, and it's hard to activate my lats on certain exercises and keep them rigid (i.e. bench press) because of the pull it has on my body, thus hindering my form.

Give it a try one week :)

edit: bare in mind, you need to be eating enough for a routine like that or like Steedie said above ^, you risk overtraining, not recovering properly/quick enough, and hindering your other workouts.
 
The funny thing with clean grip on front squats is that i can clean to that position and then jerk it up, but to start and keep it there for a front squat seems impossible to me!
stupid brain!
 
Thank you for all your helpful replies.

I'm going to set Wednesday as my CV Day then, so I can do delts/traps before Friday doing Legs.

Should Shoulders be done on Delts/Traps?
 
Morba said:
The funny thing with clean grip on front squats is that i can clean to that position and then jerk it up, but to start and keep it there for a front squat seems impossible to me!
stupid brain!
Click to expand...

Ditto - but it's more of a transitional movement, 100+kg in the clean position for front squats is quite tough.
 
Yeah true. Plus you are looking for more stability than explosive power to jerk it up.
 
Hey all,

I've googled around but I'm still confused - are dairy products OK whilst trying to cut (well, follow a healthier diet in general). The reason I ask is because milk and plain yoghurt has a low GI which surprises me given the carbs in them "of which sugars" is all of them - all sugary carbs and a low GI rating confuzzles me :o

So for example to get some of my carbs from milk and yoghurt is still OK? Presumably it'd be OK before bed too since the spike in insulin shouldn't be that high? (going back to previous things I've read on here re. insulin and growth hormone release when sleeping).
 
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