*** The 2013 Gym Rats Thread ***

[randomshenans]

Unsure this should be here, but I need to ask...

The Mrs and I are stepping up the get off our arses and want to lift some. Now, I've gone through the different threads but so much info! Headspin!

So at home I have some weights, like 150kg I think? Both bars and a bench. I am looking for a cage that isn't a full cage (height restrictions) but allows more.

If we broke it down VERY simply with what we have, in to 3 days of Upper, Lower, Core, what exercises would you recommend for each day, and what kind of reps?

Any help would be sweet. There are so many things out there!

 

[Delvis]

Reps and sets would be entirely dependent on what you want to achieve.

Size or strength for instance. Bearing in mind the Mrs isn't going to become hulk over night before she gets worried

 

[Begbie]

Loads of advice in the home gym thread, regarding cages. You can get 'half cages' aka a squat rack.

If your a total beginner then starting off on something like starting strength isn't a bad idea, you'll soon be needing more weights though. Do you have DBs or all just plates?

TBH, join a gym.

 

[LiE]

Unsure this should be here, but I need to ask...

The Mrs and I are stepping up the get off our arses and want to lift some. Now, I've gone through the different threads but so much info! Headspin!

So at home I have some weights, like 150kg I think? Both bars and a bench. I am looking for a cage that isn't a full cage (height restrictions) but allows more.

If we broke it down VERY simply with what we have, in to 3 days of Upper, Lower, Core, what exercises would you recommend for each day, and what kind of reps?

Any help would be sweet. There are so many things out there!

For racks have a look here - http://www.fitness-superstore.co.uk/multi_press_racks/10046_0c.html and http://www.powerhouse-fitness.co.uk/strength-equipment-1/squat-racks-and-stands.html

 

[Zefan]

All kinds of post moving gains. I hope he finds it...

 

[randomshenans]

Thanks Zefan!

I'd like to increase chest and arm size. I'm all out of proportion. My legs are pretty solid, but as a fairly thick set person, my upper body doesn't match the rest.

She's not worried about that, she mainly wants an arse lol

 

[Zefan]

I'd like to increase chest and arm size. I'm all out of proportion. My legs are pretty solid, but as a fairly thick set person, my upper body doesn't match the rest.

Bench press is your friend, but don't forget that for benching a stable base is crucial, and what better stable base then a strong back.

Rows are awesome here, db rows, bent over rows, pull ups are all great.
Don't neglect your triceps either, CGBP is a really good exercise.

Chest gains are the hardest to have and you just need to be hitting it with crazy volume if you want to add mass.

 

[randomshenans]

That's fantastic stuff. I can do all of those. I'll write it down as upper day, or the like.

Is it best to do as heavy as you can go? Unsure the "correct" rule for reps? How is best to find the right amount?

Thanks again, it's such an education!

 

[BennyC]

Bench press is your friend, but don't forget that for benching a stable base is crucial, and what better stable base then a strong back.

Rows are awesome here, db rows, bent over rows, pull ups are all great.
Don't neglect your triceps either, CGBP is a really good exercise.

Chest gains are the hardest to have and you just need to be hitting it with crazy volume if you want to add mass.

That's fantastic stuff.

My sides Hero <3

 

[Fireskull]

 

[randomshenans]

My sides Hero <3

 

[Delvis]

It's a running gag, don't worry

Regarding rep ranges, for size it's usually 8 to around 12/14, for strength it's normally 5 reps or below.

Also, train legs, as in squat, the amount of people who come here and say 'I don't need to train legs, I already cycle to work' is ridiculous, just train them

 

[Zefan]

Squats went well today at 40kg. Bent over rows, still no clue why I'm feeling nothing in my back. I just generally feel fatigued when I do them, but nothing in my back

Dems feels are known to me. Quite a few people on here have reported using straps to make a woooooorld of difference and increase that mind:muscle connection. It seems for some the action of gripping makes them pull completely differently.

 

[Delvis]

You basically need to pull back from the elbows, as opposed to using your arms to do the pulling.

You can thank UE for that one

 

[BennyC]

Running gag as mentioned, nothing personal

Bent over rows, still no clue why I'm feeling nothing in my back. I just generally feel fatigued when I do them, but nothing in my back

Thoracic extension is necessary to properly engage the lats. Pulling in to your waist/hips will really activate your lats. If you have an ISO low row machine they're pretty easy to get on with and will show you the activation you should be aiming for.

 

[randomshenans]

I'll let you off

And I won't forget legs. I do ride to work, but that's no way going to balance, so I do aim to get a simple squat rack (I looked at the ones shown, but they don't post to france, I'll find one though!) so I can squat it out.

My Bbells are all plates, so can change them up a bit.

 

[BigPecsPeter]

It's a running gag, don't worry

Regarding rep ranges, for size it's usually 8 to around 12/14, for strength it's normally 5 reps or below.

Much more complicated than that. Pure strength training would be anything from 1 to 3 (maybe even 4) rep max work - focus here is on developing neural factors.

The 4-6 rep range would be a crossover between strength and hypertrophy (specifically, growth of the contractile component of muscle fibre). A/K/A power bodybuilding, and hence why 5x5 routines seem to allow for substantial packing on of size in addition to strength.

Beyond that, you have the more typical bodybuilding methods. 6-8 rep range, geared more towards building the contractile component, but also good for some strength gains. Then you have the 10-15 rep range, not really strength-oriented at all but more geared towards increasing muscle size through fatigue and depletion; muscle gets depleted, leads to more glycogen and water storage. A/K/A pump training.

An ideal program might be periodized to allow for focusing on each of the above during different cycles, while maintaining the other components at the same time.

Also bear in mind that they are complementary: if one increases their strength, they will be capable of greater things in the higher rep ranges too!

 

[Delvis]

Much more complicated than that. Pure strength training would be anything from 1 to 3 (maybe even 4) rep max work - focus here is on developing neural factors.

The 4-6 rep range would be a crossover between strength and hypertrophy (specifically, growth of the contractile component of muscle fibre). A/K/A power bodybuilding, and hence why 5x5 routines seem to allow for substantial packing on of size in addition to strength.

Beyond that, you have the more typical bodybuilding methods. 6-8 rep range, geared more towards building the contractile component, but also good for some strength gains. Then you have the 10-15 rep range, not really strength-oriented at all but more geared towards increasing muscle size through fatigue and depletion; muscle gets depleted, leads to more glycogen and water storage. A/K/A pump training.

An ideal program might be periodized to allow for focusing on each of the above during different cycles, while maintaining the other components at the same time.

Also bear in mind that they are complementary: if one increases their strength, they will be capable of greater things in the higher rep ranges too!

I wasn't going to go in to a whole rant and explain in detail

In general, that is what I presumed was considered the norm, or at least has been explained to me by people here previously.

If he wants more detail I just presumed he would do some reading elsewhere.

 

[randomshenans]

I'm far too retarded to require that amount of detail although it is appreciated! You guys have a wealth of knowledge. I'm just at the level of "lift heavy stuff" right now haha

 

[BigPecsPeter]

In general, that is what I presumed was considered the norm, or at least has been explained to me by people here previously.

Reason I posted was because some generalizations can be badly misunderstood and lead to bonkers routines. E.g. somebody thinks the way to get big is high reps, so ends up waving around tiny weights for a year, and then wonders why he's still a shrimp.

Whereas the reality would be that, yes, high reps can lead to great size gains, but you have to be dealing with big enough weights in that range in the first place. And the way to get to big enough weights in that range would be to increase weights in lower ranges - which also creates size.