Soldato
monday squats and deads
wednesday squats and deads
friday squats and deads
Although not anymore come next week
wednesday squats and deads
friday squats and deads
Although not anymore come next week
*** The 2012 Gym Rats Thread ***
- Thread starter Psymonkee
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Associate
ill be startin smolov in a few weeks with my brother, im sure you know what this consists of!
aint nuttin.
aint nuttin.
Caporegime
If I did them every week like that it's be different. It's the XMas break and the new routine thats killing me 
Man of Honour
Problem with smolov is that you can't really do deadlifts, and I heart deadlifts too much to sacrifice not doing them ever!
Associate
no you definatly cant!! lol
been deadlifting a lot recently so hence the break. only 13 weeks but this should give me more ham strength too and build my deadlift back up!
been deadlifting a lot recently so hence the break. only 13 weeks but this should give me more ham strength too and build my deadlift back up!
Man of Honour
Oh definitely, both exercises definitely do work hand in hand. However my love for DLs are too great! 
Good luck with it, you can adopt the smolov principle to all 3 disciplines really - it is hard work though. I'd be surprised if you're not able to add at least 10-20kg to your PB.
Good luck with it, you can adopt the smolov principle to all 3 disciplines really - it is hard work though. I'd be surprised if you're not able to add at least 10-20kg to your PB.
Associate
Quite chuffed, went back today after a 6 week break and not much strength loss in my back/biceps. Will have to see for the other muscle groups when it comes to there training day.
Associate
Recovery will onlt be a problem for a week untill my shakes start to work and I bulid up a little resistance Going to try regardless tho...
Going to try regardless tho...
Soldato
Having just got back from my first ever back/biceps session, I can safely say that deadlifts are immense. I don't think I've done an exercise that uses so many muscles and feels so damn good before. I could've spent all session doing them.
On an unrelated note, how salty is turkey! I thought I'd have some turkey steaks as a post gym snack instead of chicken but realised they have stupid amounts of salt per 100g. Guess it's back to chicken breasts.
On an unrelated note, how salty is turkey! I thought I'd have some turkey steaks as a post gym snack instead of chicken but realised they have stupid amounts of salt per 100g. Guess it's back to chicken breasts.
Associate
Try to have whey powder post gym bud. Its absorbed quicker than solid foods. You need the fast absorbing protein in order to get to the muscles quicker
Man of Honour
Nah food's fine.
Sure a shake owing to the fact it's in power/liquid form will digest quicker, but eating is just as good. You won't go into catabolism if you don't eat within minutes of a workout. Besides, your body will spend 24-48hrs recovering from the session.
Sure a shake owing to the fact it's in power/liquid form will digest quicker, but eating is just as good. You won't go into catabolism if you don't eat within minutes of a workout. Besides, your body will spend 24-48hrs recovering from the session.
Associate
Well they call it the golden hour. When most nutrition is absorbed post-work out
EDIT: Unflavoured whey is yuck but a lot cheaper than flavoured!
EDIT: Unflavoured whey is yuck but a lot cheaper than flavoured!
Man of Honour
Gluconeogenesis takes hours to kick in, and bear in mind that food isn't absorbed straight away in either case. Don;'t believe the hype that protein / nutrition shops are trying to push on you. Yes, eat as soon as you can after a work out, but you're not going to lose all your muscle within a few hours of training. Your body is constantly in an anabolic/catabolic balance depending on blood/sugar levels anyway - so as long as you're getting the nutrition, it really makes little odds. The only thing pre or peri workout supplements do is give you a bit more energy, help blood flow and improve O2 circulation. Amino acids can help to a certain extent to improve muscle performance by minimising fatigue.
As long as your anabolic state offsets the catabolic state of your body the net result = anabolism -> growth.
As long as your anabolic state offsets the catabolic state of your body the net result = anabolism -> growth.
Soldato
I eat the post workout food easily within 30mins of finishing at the gym, usually around 15mins. Although I am considering getting whey powder purely for post workout convenience along with some ultra fine oats.
Soldato
Never noticed them being salty at all myself, was the packet not just pre-salted?
Soldato
Nope, it seems that all turkey is high in salt: http://caloriecount.about.com/calories-turkey-breast-meat-i7079
Caporegime
I take recovery xs straight after training, then having my dinner about 1hr 30 mins after training. Fast acting carbs + whey isolate + l-glutamine + creatine is a winning post-workout combo.
Associate
Yeah, I don't always feel like eating post work-out and its a lot easier to just drink the protein. However 1 hour after training im starving, haha. I do go on a few bodybuilding forums but I avoid bodybuilding.com at all costs, lol
That's a bit of a myth. The vast majority of people believe it, but it isn't reflected in studies or the reality of people just using different feeding protocols.
I tend to consume several scoops of whey after the gym, but that's just so I don't need to worry about my macros so much after that.
Associate
Yeah, a lot of people think training 5x a week is best as well, lol If your natural 3 days a week is more than enough.
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