* The 2013 Gym Rats Thread *

RoboCod · 2 Jul 2013 at 14:54

TheCenturion said:
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

Zefan said:
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.

Liquid chalk! I found this was excellent to remedy this problem on pull ups. It improved my grip without compromising it like straps would. I now feel my back engaging much better. You might find this works for you too.

EDIT: Sack BOR off, do pull-ups

mrthingyx · 2 Jul 2013 at 14:55

randomshenans said:
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

To be fair, this puts you above 90% of the imbeciles that frequent most gyms, so you're doing well.

Most guys are 'afraid' they will turn into Arnie if they squat or whatever, and chicks are terrified of growing male genetalia just by looking at a barbell...

MoNkeE · 2 Jul 2013 at 14:55

randomshenans said:
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?

Grr post didn't post, try again.

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.

mrthingyx · 2 Jul 2013 at 14:56

Captain Planet said:
EDIT: Sack BOR off, do pull-ups

Grow some balls. Do both.

Offal-based dumpling.

Delvis · 2 Jul 2013 at 14:58

BigPecsPeter said:
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.

Indeed

Personally id stick any new person on a strength routine first, then size after if its needed/wanted, otherwise you do as you described above, which is basically what I did

BennyC · 2 Jul 2013 at 16:28

BigPecsPeter said:
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.

HST

Delvis · 2 Jul 2013 at 16:35

BennyC said:
HST

:x

BennyC · 2 Jul 2013 at 17:25

Delvis said:
:x

Derp.

grudas · 2 Jul 2013 at 20:03

So... Wide grip pull up or chin ups?

I've been doing a mix of both but I think I'll stick with one.. But which is better?! Currently I do 10x3 chin ups and same for wide grip pull ups - BW of course.

LiE · 2 Jul 2013 at 20:05

Do both, they are quite different.

BennyC · 2 Jul 2013 at 20:21

LiE said:
Do both, they are quite different.

This.

I don't think one is better than they other whilst they appear to be quite different movements and to work slightly different musculature they are equally important imo.

Recently started working them back in to my routine. Holy forearm pump.

JohnnyDrama · 2 Jul 2013 at 21:41

I go to the gym on my own. I also go when it's empty so there is no rage directed at me for doing this and no one to ask to spot me.

Benching in the smith machine and use dumbbells for stabilising muscles afterwards as that's the downside of using a smith machine.

I can do 86kg in the smith (machine says it counts as 16kg) and 60kg with dumbbells 5x5. Should I ditch the smith machine and just use the lower weight on dumbbells?

I can only do 60kg out of the smith machine safely without a spot as there are no benches where I can rack afterwards myself (have to exit presses over the head gym staff say no idea when rack will be fixed)

Problems? Stick to dumbbells only? Broscience doesn't matter? New multivit?

LiE · 2 Jul 2013 at 22:16

Don't bench in the smith, ever.

You don't need a spot with weights below 100kg, worst case is you fail and roll the bar off your chest, it won't crush you. You will learn quickly when to stop a set before failure.

semi-pro waster · 2 Jul 2013 at 22:32

JohnnyDrama said:
I can do 86kg in the smith (machine says it counts as 16kg) and 60kg with dumbbells 5x5. Should I ditch the smith machine and just use the lower weight on dumbbells?

Do you mean that you're using 30kg dumbbells and you're counting the total weight? If you mean you're actually using 2x 60kg dumbbells then your barbell lifts are ridiculously out of proportion.

LiE said:
You don't need a spot with weights below 100kg, worst case is you fail and roll the bar off your chest, it won't crush you. You will learn quickly when to stop a set before failure.

I don't know about that, I think it can be useful to have a spot at any weight where it's your first time at that weight or you struggle to complete X number of reps at that weight. It can help you to overcome a plateau, whether that's mainly mental and you get a bit of confidence from having a spotter or because you just have a sticking point that you need a little bit of help with until you build up the strength to get past it. I'd agree that you don't always need a spotter but it can be a useful asset to your lifting.

JohnnyDrama · 3 Jul 2013 at 10:35

2 x 30kg dumbbells.

It's chest day today so when I get out of my pyjamas and stop bumming around I'll report back how it goes out of the machine.

Luckily, I don't squat in the smith machine I lift one side up and go underneath and start my first rep from the floor, a really tiny girl showed be how to do it. Had a german sounding name she gave it but I was too embarrassed being shown it to ask for the name again

Edit: Steinborn

Skillmister · 3 Jul 2013 at 10:40

semi-pro waster said:
I don't know about that, I think it can be useful to have a spot at any weight where it's your first time at that weight or you struggle to complete X number of reps at that weight. It can help you to overcome a plateau, whether that's mainly mental and you get a bit of confidence from having a spotter or because you just have a sticking point that you need a little bit of help with until you build up the strength to get past it. I'd agree that you don't always need a spotter but it can be a useful asset to your lifting.

Completely missed the point there. Of course a spotter is useful for training, the point was until you get lifting heavy **** you aren't going to be failing on weights that will kill you when you do fail.

LiE · 3 Jul 2013 at 10:41

Yes, my comment was aimed at the fact he has no spotter, which he doesn't need to worry about at this stage.

grudas · 3 Jul 2013 at 10:45

LiE said:
Do both, they are quite different.

BennyC said:
This.

I don't think one is better than they other whilst they appear to be quite different movements and to work slightly different musculature they are equally important imo.

Recently started working them back in to my routine. Holy forearm pump.

makes sense

ill stick with both then

Steedie · 3 Jul 2013 at 10:56

LiE said:
Don't bench in the smith, ever.

Ignore this advice, granted flat bench is pretty **** in the smith, but incline smith benching is brilliant if done properly

Delvis · 3 Jul 2013 at 11:13

Steedie said:
Ignore this advice, granted flat bench is pretty **** in the smith, but incline smith benching is brilliant if done properly

From a bodybuilding perspective or a powerlifting perspective?

I know people hate smith machines, but as you showed me I can see how they can benefit some people.

*** The 2013 Gym Rats Thread ***

* The 2013 Gym Rats Thread *