* The 2011 Gym Rats Thread *

icecold · 21 Feb 2011 at 08:24

Collisster,

A good cable/plate loaded row machine isn't a bad thing as it isolates the right parts of your back by supporting the chest. Sometimes the problem with BORs is that there is a lot of body movement involved. Having said that BORs/single arm dumbbell rows are great exercises and don't have a fixed ROM.

So the answer is yes and/or no

I like to have both on a back day personally.

MoNkeE · 21 Feb 2011 at 08:27

I only started doing single arm dumbell rows a few weeks to a month ago, and must say I can really feel the difference in my upper back, really hits it a lot more and gives a bit of DOMS the next day.

For reference, my old routine was:
Deadlift
Widegrip Pull Up
Close Grip Pull Up
Seated T-Bar Row

I now do:
Deadlift
Widegrip Pull Up
Lat Pull Down
One handed dumbell rows

Illusion · 21 Feb 2011 at 09:36

Begbie said:
I think he just means most people do

Legs/back+bi's/chest tris/shoulders

Just add in ABs to the current sessions.

Haven't done Bis or Tris for a while now and I swear my arms have gotten bigger from it.

I don't think anyone trains arms around here...

Skillmister · 21 Feb 2011 at 11:15

Nice range of motion dod, i really wanna be able to go lower on squats but my ankle just wont let me.

Bought some cottage cheese yesterday, oh my that is god awful stuff. Took me 20 mins to eat about 50g with icecream and honey

Looks like i might have to find an alternative

BennyC · 21 Feb 2011 at 11:36

dod said:
Video[/QUOTE] As mentioned much ...k. Get the reps out and dump the bar-steward!

Cristian · 21 Feb 2011 at 12:32

Illusion said:
I don't think anyone trains arms around here...

I do, in fact I even have a separate arms day, ha!

Don't get me wrong, I'm all for squats and deadlifts (which I do 3 times a week as part of my HST routine) but there's nothing wrong with doing direct arm work.

Sure there's the likes of Freefaller who have got tree trunks instead of arms even though he never trains them, but for the rest of us mortals there's nothing wrong with arm training, provided that you don't have 15 set of curls and 8 sets for back work in your weekly routine.

bicepz boy out.

Freefaller · 21 Feb 2011 at 13:13

Training arms has it's place.

icecold · 21 Feb 2011 at 13:15

Skillmister said:
Nice range of motion dod, i really wanna be able to go lower on squats but my ankle just wont let me.

Bought some cottage cheese yesterday, oh my that is god awful stuff. Took me 20 mins to eat about 50g with icecream and honey Looks like i might have to find an alternative

Your ankle probably isn't the problem, because there actually shouldn't be much movement there at all. You actually want your lower leg to stay quite close to vertical. This results in a reduced angle between your legs and torso, recruiting much more hip drive.

Cristian said:
I do, in fact I even have a separate arms day, ha!
Don't get me wrong, I'm all for squats and deadlifts (which I do 3 times a week as part of my HST routine) but there's nothing wrong with doing direct arm work.

Sure there's the likes of Freefaller who have got tree trunks instead of arms even though he never trains them, but for the rest of us mortals there's nothing wrong with arm training, provided that you don't have 15 set of curls and 8 sets for back work in your weekly routine.

Nothing wrong with training arms, what is wrong is doing them at the expense of other more important things.

Cristian said:
bicepz boy out.

Gay tbh

MoNkeE · 21 Feb 2011 at 13:18

I've gone back to basics doing my deadlifts..... Been doing 120kg, went to do it yesterday and thought "**** me, my back is round like a fruit pastel.....".... so I've whacked the weight down to 80kg and I'm working on form. Going to whap out 3 sets this week at 80kg, then move it up to 85kg next week, 90kg after that.... bla bla, but try and keep the form spot on. Not going to do myself any favours otherwise!

icecold · 21 Feb 2011 at 13:25

^^
Right decision! Make sure you whole core is super tight (if you have a belt push out into it) and keep your chest and head up. Also be aware of double movement, i.e. extending with the legs first and sorting your back out afterwards.

MoNkeE · 21 Feb 2011 at 13:37

Oh I know how to do Deadlifts, and I can get the form bang on when I try. I just got that infactuated with lifting massive weight that I let my form slip horrendously. Won't be doing that again though!

Illusion · 21 Feb 2011 at 13:39

Cristian said:
I do, in fact I even have a separate arms day, ha!
Don't get me wrong, I'm all for squats and deadlifts (which I do 3 times a week as part of my HST routine) but there's nothing wrong with doing direct arm work.

Sure there's the likes of Freefaller who have got tree trunks instead of arms even though he never trains them, but for the rest of us mortals there's nothing wrong with arm training, provided that you don't have 15 set of curls and 8 sets for back work in your weekly routine.

bicepz boy out.

I fully agree I was just joking about the fact that a lot of people seem to be against training arms on here. I train arms regularly but not entire sessions dedicated to them like some of the guys you see...

icecold · 21 Feb 2011 at 13:46

MoNkeE said:
Oh I know how to do Deadlifts, and I can get the form bang on when I try. I just got that infactuated with lifting massive weight that I let my form slip horrendously. Won't be doing that again though!

I'm sure you do (not being sarcastic), but those are the important things to really focus on when teaching your body how to deadlift. When your body knows the lift, you'll feel it and it really makes a difference.

This is exactly what I do every time I lower weights as part of periodisation, as a result bad form with heavy weights is almost non-existent.

BennyC · 21 Feb 2011 at 13:53

icecold said:
^^
Right decision! Make sure you whole core is super tight (if you have a belt push out into it) and keep your chest and head up. Also be aware of double movement, i.e. extending with the legs first and sorting your back out afterwards.

I tried wearing a belt once. Pushing against it just made it feel like there was going to be an imminent ass explosion. The belt on the whole for the lift felt uncomfortable and I found it not to be doing anything really except being a hassle.

Thumbs up for the periodisation promoting very good form regardless of weight. Couldn't agree more

Cycle 2 of HST starts today! and I bought a house yesterday

nice start to the week :cool:

Edit: I mean I bought a double storey gym with some bedrooms, kitchen, bathrooms and garden

MoNkeE · 21 Feb 2011 at 13:55

Are you still banging on about that bloody house?

icecold · 21 Feb 2011 at 14:00

I didn't like wearing a belt for a long time on deads, I didn't feel it doing anything and I felt it just got in the way. If you don't need it don't use it, but obviously be careful, I was more using it was an example of how to brace your core. In powerlifting it's important to learn how to use the equipment so I tend to use it quite a lot for lower weights.

Congrats on the live-in gym

Boscher · 21 Feb 2011 at 14:08

Frustratingly I seem to have acquired Tennis Elbow. I think from slightly overtraining and heavy dips.

All I can do now is give it rest which is ever so difficult because I love training so much. I've been doing Legs and Abs as they are the only things that do not ulilize my right arm. First real injury I have got from bodybuilding..

Steedie · 21 Feb 2011 at 14:09

What do you guys think to cardio after weight training?

This week I've started doing 10 minutes on a high resistance setting on the cross trainer after my workouts, so still only in the gym for 50 minutes total, mainly because I've been reading a lot about glycogen stores and the fact your heart rate has been elevated for a while during weights, you're almost in the fat burning zone instantly when beginning the cardio

I'm just a bit worried about the effects of more exercise after weights if that will have a detrimental effect on recovery, and if it's actually a bad idea for muscle loss etc

Steedie · 21 Feb 2011 at 14:09

What do you guys think to cardio after weight training?

This week I've started doing 10 minutes on a high resistance setting on the cross trainer after my workouts, mainly because I've been reading a lot about glycogen stores and the fact your heart rate has been elevated for a while during weights, you're almost in the fat burning zone instantly when beginning the cardio

I'm just a bit worried about the effects of more exercise after weights if that will have a detrimental effect on recovery, and if it's actually a bad idea for muscle loss etc

BennyC · 21 Feb 2011 at 14:21

MoNkeE said:
Are you still banging on about that bloody house?

It's either that or your missus

Steedie said:
What do you guys think to cardio after weight training?

This week I've started doing 10 minutes on a high resistance setting on the cross trainer after my workouts, mainly because I've been reading a lot about glycogen stores and the fact your heart rate has been elevated for a while during weights, you're almost in the fat burning zone instantly when beginning the cardio

I'm just a bit worried about the effects of more exercise after weights if that will have a detrimental effect on recovery, and if it's actually a bad idea for muscle loss etc

I did some before and after on my cut towards the end. I don't think 10 minutes after exercise will be that detrimental tbh. Providing you get food in you asap after.

Tabata might be a good option. 4 minutes on the rower, job done.

*** The 2011 Gym Rats Thread ***

* The 2011 Gym Rats Thread *