*** The 2013 Gym Rats Thread ***
- Thread starter Morba
- Start date
Have received those with my most recent order along with Vanilla Cream, Caramel Macchiato and Choc/Cherry. Hnnnnnng.
Whats the Carmel like?
1st post on this bit, but anyway been going a gym for a little over a year and a half mainly to loose weight.
Been doing weights for a year now but muscle tone/size aint changed one bit, its more than likely my fault 8 months I haven't change my routine once, been at same weight on all the machines.
But a 3 weeks ago got a gym buddy that wants to go all the time so ive been hardcoreing it since and pushed me to up my weight on the machines. Pretty much doubled what I was lifting before.
Any tips for a newbie wanting a bulk up to a reasonable degree?
Been doing weights for a year now but muscle tone/size aint changed one bit, its more than likely my fault 8 months I haven't change my routine once, been at same weight on all the machines.
But a 3 weeks ago got a gym buddy that wants to go all the time so ive been hardcoreing it since and pushed me to up my weight on the machines. Pretty much doubled what I was lifting before.
Any tips for a newbie wanting a bulk up to a reasonable degree?
Soldato
- Joined
- 3 Oct 2009
- Posts
- 19,893
- Location
- Wales
1st post on this bit, but anyway been going a gym for a little over a year and a half mainly to loose weight.
Been doing weights for a year now but muscle tone/size aint changed one bit, its more than likely my fault 8 months I haven't change my routine once, been at same weight on all the machines.
But a 3 weeks ago got a gym buddy that wants to go all the time so ive been hardcoreing it since and pushed me to up my weight on the machines. Pretty much doubled what I was lifting before.
Any tips for a newbie wanting a bulk up to a reasonable degree?
Stop using machines.
Not opened it yet - will do tomorrow and report back although that means 6 flavours of broteinz open
Soldato
- Joined
- 3 Oct 2009
- Posts
- 19,893
- Location
- Wales
Love to do the free weights but never any space even though half guys there seem to just stand around
Good luck with your waste of time goals of 2013.
Associate
- Joined
- 2 Oct 2012
- Posts
- 87
Love to do the free weights but never any space even though half guys there seem to just stand around
Go when there are less guys around, or find another way around it. The bulk of you training should be free weights.
Love to do the free weights but never any space even though half guys there seem to just stand around
If you see someone using something you need, but appear to just be sitting around talking, ask to work in between their sets - they will soon get the message.
Associate
- Joined
- 24 Apr 2012
- Posts
- 1,317
Going to start a new routine when exams have finished. I was thinking either
Deadlift/Lower Body
Deadlift 5/3/1 style
Front squats 5 sets of 5-10
Calves
Abs
Benchpress/Upper Body
Benchpress 5/3/1 style
barbell row 5 sets of 5-10
dumbbell press 5 sets of 5-10
Chinups
barbell curls 5 sets of 8-10
Squat/Lower Body
Squat 5/3/1 style
lunges 5 sets of 5-10
Calves
Abs
Saturday: Military Press/Upper Body
Military Press 5/3/1
T-bar row 5 sets of 5-10
Incline dumbbell press 5 sets of 5-10
Pullups
Skullcrushers 5 sets of 8-10
or
Day 1: Shoulders and Biceps
Standing Military Press – 5/3/1
Seated DB Press – 4 x 12
Side raises – 4 x 12
Barbell Curls – 4 x 12
Hammer curls - 4 x 12
Day 2: Back
Deadlift – 5/3/1
Bent Over Rows – 4 x 12
Chin ups – 3 x 6
More rows 4 x 12
Facepull - 4 x 12
Day 3: Chest and Triceps
Flat Bench 5/3/1
Incline dumbell bench 4 x 12
Dumbell flies 4 x 12
Skullcrushers 4 x 12
CGBP - 4 x 12
Day 4: Legs
Squat – 5/3/1
Front squats 4 x 12
Hanging Leg Raises 3 sets
Leg Press – 4 x 12
The assistance is something I will play around with though. Not sure if I'll be able to survive the volume of the second one.
Deadlift/Lower Body
Deadlift 5/3/1 style
Front squats 5 sets of 5-10
Calves
Abs
Benchpress/Upper Body
Benchpress 5/3/1 style
barbell row 5 sets of 5-10
dumbbell press 5 sets of 5-10
Chinups
barbell curls 5 sets of 8-10
Squat/Lower Body
Squat 5/3/1 style
lunges 5 sets of 5-10
Calves
Abs
Saturday: Military Press/Upper Body
Military Press 5/3/1
T-bar row 5 sets of 5-10
Incline dumbbell press 5 sets of 5-10
Pullups
Skullcrushers 5 sets of 8-10
or
Day 1: Shoulders and Biceps
Standing Military Press – 5/3/1
Seated DB Press – 4 x 12
Side raises – 4 x 12
Barbell Curls – 4 x 12
Hammer curls - 4 x 12
Day 2: Back
Deadlift – 5/3/1
Bent Over Rows – 4 x 12
Chin ups – 3 x 6
More rows 4 x 12
Facepull - 4 x 12
Day 3: Chest and Triceps
Flat Bench 5/3/1
Incline dumbell bench 4 x 12
Dumbell flies 4 x 12
Skullcrushers 4 x 12
CGBP - 4 x 12
Day 4: Legs
Squat – 5/3/1
Front squats 4 x 12
Hanging Leg Raises 3 sets
Leg Press – 4 x 12
The assistance is something I will play around with though. Not sure if I'll be able to survive the volume of the second one.
Last edited:
This is standard practice in the kind of gym I go to.
I even ask to join in with people who are training in groups of 3 or more if i know them well enough.
And if you go to the same gym at the same time regularly you soon get to know people
This is standard practice in the kind of gym I go to.
I even ask to join in with people who are training in groups of 3 or more if i know them well enough.
And if you go to the same gym at the same time regularly you soon get to know people
Exactly, thankfully with our new gym this doesn't really happen anymore. But we still get those idiots who curl infront of the DB racks, meaning I have to wait before I can get some weights!
:/ You record other people in the gym?