*** The 2011 Gym Rats Thread ***

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Finally been given the ok to start lifting again, though am prohibited from any kind of push.. oh and I can't use more than 5kg (five) :(
 
yeah thanks for the tip. A friend at gym said the same thing, but with drop sets,

start at heavy weight then do 5 reps, then drop the weight by 10-15kg then do another 5 then drop it by 10kg and do another 5.

90KG = 5 reps
80KG = 5 reps
60KG = 5 reps

that is one equal to one set.

3 times.

increases muscle mass and strength.

good plan.
 
Muzy said:
I am going back to the gym, after 3 days off.

going for Chest and Back.

Any tips to increase my strength ?
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Muzy said:
yeah thanks for the tip. A friend at gym said the same thing, but with drop sets,

start at heavy weight then do 5 reps, then drop the weight by 10-15kg then do another 5 then drop it by 10kg and do another 5.

90KG = 5 reps
80KG = 5 reps
60KG = 5 reps

that is one equal to one set.

3 times.

increases muscle mass and strength.

good plan.
Click to expand...

No. That's going to increase your endurance and a little size if you're lucky/ It'll also burn through your glycogen stores like something crazy and leave your CNS screaming if you do that every workout.

Sprinters ,for example, want to run fast, so they train by, unsurprisingly running fast. Want to get stronger? Lift heavy. Stronglifts to get you started.
 
For strength I do it the old fashion powerlifting style.

1 rep, up the weight. 1 rep, up the weight.

Keep going till you can't lift it. You last lift = max.

Next week take 50-60% of max and do 3x5 sets.

Week after repeat process.

Got me from a 9.5stone bugger deadlifting 50kg.
To someone at 10.8stone deadlifting 200kg. :D
 
following on from the advice given at the weekend I managed to get onto the rack thing again tonight. I was also in on Tuesday but couldn't get onto it because there were three monsters using it :D

Anyway, I took it down to 35kG instead of 40 to make sure I didn't make a tit of myself by trying to keep things slow although I shouldn't have worried, it was fine for 5X5.

Two videos. First didn't show my feet :o I think it's more controlled but maybe still leaning a bit too far forward with the upper body? Any opinions/advice appreciated :)

http://www.youtube.com/watch?v=enPjROys6eQ

http://www.youtube.com/watch?v=e71MrmQb1GM
 
A nice improvement and much better. However your feet are far too close together! shoulder width at least if not 1 and a 1/4 times shoulder width. You need to really push your knees out and activate those glutes and abductors/adductors.

Still can't comment on the bar positioning. Try to memorise your footing and not step so far back. (When you have a lot of weight on half a step is plenty. Postionin the bar, de-rack, shuffle back 1 step, squat.

I think you'll find this videos very useful:



Chap appears to have some tight hamstrings in the second video giving the 'tuck/rounding' of the lower back at the bottom of the squat. nothing stretching and squatting can't fix.
 
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Benny has pretty much covered everything. Definitely an improvement, I can actually see you being quite proficient at squatting provided you follow a nice progression.

Widen your stance as Benny says, point your toes out very slightly and push your knees out over your toes on the way down and try to stop them from wobbling in on the way up. Keep the reps nice and slow.

Keep it up :)
 
thanks guys, appreciated. Hadn't seen those videos so I'll try to implement that next time, probably saturday morning :)
 
BennyC said:
Vague post is vague.
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Not really...Not if you've read my previous posts since before Christmas :p (Which you have ;))

Shoulder has got slightely better...Still niggles a bit, depending on what i've been doing (driving for instance!)...However I think its going to just be another injury to add to my body thats never going to properly heal =/

:(
 
Delvis said:
Not really...Not if you've read my previous posts since before Christmas :p (Which you have ;))

Shoulder has got slightely better...Still niggles a bit, depending on what i've been doing (driving for instance!)...However I think its going to just be another injury to add to my body thats never going to properly heal =/

:(
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That's the detail I wanted!

Did you have the X-rays/MRI I can't remember? Time for keyhole surgery?
 
BennyC said:
No. That's going to increase your endurance and a little size if you're lucky/ It'll also burn through your glycogen stores like something crazy and leave your CNS screaming if you do that every workout.
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I'd agree with that, just a waste of glycogen when you could be putting it to better use. No idea why people do these routines of 3 million super sets and drop sets and hundreds of things like that. Keep it simple tbh, even with isolation exercises. Me for example I rarely do super sets or drop sets, don't get me wrong they have their place and are great for shock treatment but not constantly...

I always live by you want mass and size then build strength. It's always of my oppinion if your getting stronger your getting bigger. If I lift say 190KG deadlift for 8 good reps and a couple of weeks later im up to 195kg for 8 thats progression, and progression = goals attained.

A lot of people on here think im a genetic God or what not but im not I just know whats needed and when. But the training rules go for everyone but you adjust them to tailor your needs, as everyone is different...
 
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