*** The 2013 Gym Rats Thread ***

Went back to the gym for the first time in about 4 weeks. :eek:

I did a Full Body routine comprising of:

Bench Presses, OHP, Pull-Ups, Barbell Curls, Dips, Plank, Leg Press, Calf Raises


The order I did them in was Bench Presses, Leg Press, OHP etc.... however I was completely spent after doing these three exercises... is it just I'm not used to it?

Do I need to make the weight slightly lighter in order to conserve energy for later exercises?

The other factor is I am trying to lose weight so I choose the 3x10 rep range. I have always struggled at reps of 10. I’m guessing to get the most out of this I need to maybe make weight slightly lighter to be able to complete the routine.

The other thing is it took me over 1.30hrs to complete! I needed 3 mins rest per set and 3-4 mins rest per exercises!

And this was done during the day (as off work) when the gym is less busy!
 
That's a bit of an odd, and arguably lacking, selection of exercises...

How many times a week would you be doing?

A split would be better I suspect even if its only an upper/lower body.

Surprised it took you so long though. I'd be looking at 60-90 seconds rest between each set, and then just move straight onto next exercise....

What kind of weight were you lifting?

kd
 
King Damager said:
That's a bit of an odd, and arguably lacking, selection of exercises...

How many times a week would you be doing?

A split would be better I suspect even if its only an upper/lower body.

Surprised it took you so long though. I'd be looking at 60-90 seconds rest between each set, and then just move straight onto next exercise....



kd
Click to expand...

I have struggled with FB before too, moved on to splits.
 
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King Damager said:
That's a bit of an odd, and arguably lacking, selection of exercises...

How many times a week would you be doing?

A split would be better I suspect even if its only an upper/lower body.

Surprised it took you so long though. I'd be looking at 60-90 seconds rest between each set, and then just move straight onto next exercise....

What kind of weight were you lifting?

kd
Click to expand...

Not particluarily heavy 2 x a week weights and the rest cardio.

It took way to long. Even I think 1.30hrs is a conservative estimate.
 
It's hard maintaining the energy levels, or fighting the energy depletion. I think it wasnt a clever idea to do the leg press at the biginning of the routine, as I was zapped!

But it took too long...
 
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From what I understand, lifting weights put you in to a catabolic state, where your body will start using muscle as a fuel to keep itself going. So you need to tear muscle fibers in a workout so your body repairs them, that much is true. But your body doesn't stop using muscle as fuel until you consume a meal (particularly protein-based) afterwards. This is why post-workout shakes are necessary, it gives your body a kick to get out of that catabolic state.

However, I can wholly imagine Dom takes some BCAAs or shakes in with him :)
 
At hospital atm, was in over night have to stay here for 24 hours.
Got drip feed and had lots of blood taken this morning but was close call last night.

Will spill the beans later, not proud of myself.
 
The catabolic states only really starts to kick in after many many many hours though (and only then if you've completely depleted your energy reserves) - the major tearing of the muscles will still occur irrespective. The healing happens at night. That's why a meal before and after a workout is critical - a shake isn't - however, it's a good quick way of getting some nutrients in temporarily before a proper meal can be had. You don't start burning muscle straight away - remember your body's response to workout is a good 24hrs - so your increased protein synthesis responsiveness is active for a good 24hrs after a work out. The one hour post workout myth is just that - a myth.

You're more catabolic doing IF than you are after a workout.

Actually, if you wait a good hour or more after a workout, your protein synthesis is higher than taking it straight away after your last set - I believe it's nearly a 1/3rd less effective. So wait. Go home, have a shake in due course if you want. Then have a nice meal.
 
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