*** The 2013 Gym Rats Thread ***

[elmarko]

Quick question, on a 5 day split routine - do you need a rest day in the middle?, or can you have the weekend as the rest?.

Starting new routine next week & use the work gym, so would prefer to be able to do it before work daily.

A quick run-down of the routine (taken part from on-line, with some substitutions as my gym isn't amazing).

(SS = superset)

Day 1 - Legs

Full barbell squats. (3x5)
Leg Press (4x8) SS
dumbbell ham-string curl. (4x8) SS
Leg Extensions (3x12)
Calf raises (3x12)

HIIT - Punching bag (5mins - 30 seconds on , 30 seconds off)

Day 2 - Chest

Bench Press (incline). (3x5)
Dumbbell Bench Press (flat) (4x8) SS
Dumbbell fly. (4x8) SS
Butterfly (3x12)
Bent Over Dumbell pull-over (3x12)

HIIT - Rowing machine (5mins - 30 seconds on , 30 seconds off)

Day 3 - Back

Weighted pull-ups. (3x5)
Bent over barbell row (4x8) SS
Straight arm push down. (4x8) SS
Barbell shrugs behind back (3x12)
Cable Incline pullover (3x12)

HIIT - Exercise bike (5mins - 30 seconds on , 30 seconds off)

Day 4 - Shoulders

Push press. (3x5)
Barbell upright row (4x8) SS
One arm standing dumbbell lateral raise. (4x8) SS
Front two dumbbell raise (3x12)
Seated bent over reverse dumbbell fly (3x12)

HIIT - Exercise bike (5mins - 30 seconds on , 30 seconds off)

Day 5 - Arms

Preacher curl. (3x5)
Dumbbell decline tricep extensions (4x8) SS
Hammer curls. (4x8) SS
Weighted dips (3x12)
Lying wide dumbbell curl(3x12)

HIIT - Sprinting (5mins - 30 seconds on , 30 seconds off)

Any suggestions or advised changes welcome.

 

[Maccy]

I've never really moderated in the SA before, but I think I'm doing this right...

CALM DOWN LADIES.

 

[MoNkeE]

Maccy, this is trivial compared to how we are normally, relax

 

[mrthingyx]

Very big routine

That's a busy routine. I take it you're after size rather than strength?

In my opinion as a non-bodybuilder, I'd junk half that routine and just concentrate on one arranged around three/four big compounds:

- Squat + split squats/lunges, core work;
- Bench + bro curlz, tricep stuff, pullups;
- Deadlift + rows, OHP, wide grip chins...

I'd then stick your HIIT stuff (try a 5:1 rest:burn ratio) in the other days, simply because you will burn out.

As I said: I'm not a bodybuilder, so your objectives may be different, but you seem to be focussing more around isolation work (hamstring curls/extensions/etc) rather than using all your good, fresh power for big compound lifts that splurge more test into your system than isolation work.

 

[elmarko]

That's a busy routine. I take it you're after size rather than strength?

In my opinion as a non-bodybuilder, I'd junk half that routine and just concentrate on one arranged around three/four big compounds:

- Squat + split squats/lunges, core work;
- Bench + bro curlz, tricep stuff, pullups;
- Deadlift + rows, OHP, wide grip chins...

I'd then stick your HIIT stuff (try a 5:1 rest:burn ratio) in the other days, simply because you will burn out.

As I said: I'm not a bodybuilder, so your objectives may be different, but you seem to be focussing more around isolation work (hamstring curls/extensions/etc) rather than using all your good, fresh power for big compound lifts that splurge more test into your system than isolation work.

Really just want to try something different, been doing SL 5x5 for a while & frankly bored of the routine & want to mix things up (still doing the compound 5x5 this week).

I'm also keen on increasing my activity levels & may go back to compound lifts after a few months of the mentioned routine.

I've got a bit of stubborn belly fat to remove, so thought the HIIT would be the best to aid getting rid of it (along with obviously the bigger more important work involved in the kitchen).

I've kept some of the more compound lifts (squats, BB row, BP, OHP) from SL5x5 (just less often & intense) & missing the dead-lifts from the list.

Yeah, I can switch up the HIIT around, as currently I do 5mins on the bike 3 times on a week (but after SL 5x5 my legs are usually knackered, this one would enable me to do HIIT on body parts which haven't been used that day to make it more about the cardio element) - was my idea.

But yeah, at the moment I'd like to develop some size then work on strength again in about six months.

 

[BennyC]

El-Marko:

I'd stick an off day in on the Wednesday. You can then have the routine 'roll' and begin again with legs on a Sunday, if this suits. Would keep your frequency a little higher at once every 6 rather than 7 days. I'd stick a BB complex in twice a week instead of HIIT every day as it'll get boring.

Mrthingyxratedbob: I don't thik there's a massive amount of volume having skimmed the routine but it is a wall of text.

 

[Syla5]

Quick question guys, sorry I'm not a regular poster in here, but when doing dumbbell lateral raises I sometimes get a 'click' at the front of my right shoulder. Does this mean something isn't right? I'm deformed?

Just realised I might be asking for medical advice...I'm not!

I get clicking generally when my shoulders are not in an ideal position (for most things back and down). The clicking is not painful or uncomfortable, but it reminds me to adjust my shoulders to be in a more optimum/better postion, generally clicking then stops.

 

[mrthingyx]

Fair enough (from a routine perspective).

I suppose the main thing is to point out that a consistent workout will keep stimulating the 'right' muscles and allow you to track your progress more readily.

And you run the risk of getting bored with your new routine, too.

To be blunt, you can get pretty huge bu compound lifting (icecold, Dom, LiE, FreeFaller and BennyC, etc. are good examples of this), and it just makes the workouts simpler whilst giving your body more stimulus to grow.

Throwing in that much HIIT will completely blitz your nervous system, too, meaning you'll not have anything left for the next workout.

And finally, if you're looking to lose belly fat, do that in the kitchen, not through your workout. Also, if you're aiming to lose the flub, you are probably not going to grow, either (there are ways around this, but for the sake of argument, given that Maccy is apparently watching... ) and - again - compound lifts are better than isolation for burning through fat.

EDIT: BennyC: you're right, but he's undermining any growth he may get by wanting to de-flub. With all that HIIT, he's going to be eating through most of his weekly shop in a day just to stop his body digesting his vital organs...

 

[elmarko]

El-Marko:

I'd stick an off day in on the Wednesday. You can then have the routine 'roll' and begin again with legs on a Sunday, if this suits.

I'll have to see about it, ideally I'd prefer to do it before work daily (as it means no extra trips & is the least inconvenient - but no harm in giving it a try I guess).

Would keep your frequency a little higher at once every 6 rather than 7 days. I'd stick a BB complex in twice a week instead of HIIT every day as it'll get boring.

I'll give it a look, is the higher frequency mostly for squatting? (or for everything?) - as Monday -> Friday is a long enough rest to add a bit of hard legs work on the Friday perhaps (while still giving a weekend to recover before the next Monday?) - as I'm keen on training the legs still.

Mrthingyxratedbob: I don't thik there's a massive amount of volume having skimmed the routine but it is a wall of text.

Ay, it's not that many reps really, just one bigger heavier set first each day , 2 hypertrophy super-sets & 2 endurance/ish sets.

Fair enough (from a routine perspective).

I suppose the main thing is to point out that a consistent workout will keep stimulating the 'right' muscles and allow you to track your progress more readily.

And you run the risk of getting bored with your new routine, too.

To be blunt, you can get pretty huge bu compound lifting (icecold, Dom, LiE, FreeFaller and BennyC, etc. are good examples of this), and it just makes the workouts simpler whilst giving your body more stimulus to grow.

Throwing in that much HIIT will completely blitz your nervous system, too, meaning you'll not have anything left for the next workout.

And finally, if you're looking to lose belly fat, do that in the kitchen, not through your workout. Also, if you're aiming to lose the flub, you are probably not going to grow, either (there are ways around this, but for the sake of argument, given that Maccy is apparently watching... ) and - again - compound lifts are better than isolation for burning through fat.

EDIT: BennyC: you're right, but he's undermining any growth he may get by wanting to de-flub. With all that HIIT, he's going to be eating through most of his weekly shop in a day just to stop his body digesting his vital organs...

Ideally, I'll be at my goal weight wise in about a month (only 8 to 12lb left to go really max) so a bit into it I'll be upping my calorie intake.

The HIIT is only for the first period really, I'll most likely drop it when at goal & up my intake - but yeah, I can see it conflicting.

While it's not optimal I agree - it's more to try something different (see if I enjoy that style more) as so far I've only really done compound lifts (I can see myself going back to them after 6 months anyway).

Is there any drastically wrong with the workout it'self?, or it all look "ok" (trying to hit all the main muscle groups on the days in question).

 

[JaWalks]

Really just want to try something different, been doing SL 5x5 for a while & frankly bored of the routine & want to mix things up (still doing the compound 5x5 this week).

I'm also keen on increasing my activity levels & may go back to compound lifts after a few months of the mentioned routine.

I've got a bit of stubborn belly fat to remove, so thought the HIIT would be the best to aid getting rid of it (along with obviously the bigger more important work involved in the kitchen).

I've kept some of the more compound lifts (squats, BB row, BP, OHP) from SL5x5 (just less often & intense) & missing the dead-lifts from the list.

Yeah, I can switch up the HIIT around, as currently I do 5mins on the bike 3 times on a week (but after SL 5x5 my legs are usually knackered, this one would enable me to do HIIT on body parts which haven't been used that day to make it more about the cardio element) - was my idea.

But yeah, at the moment I'd like to develop some size then work on strength again in about six months.

If you want to develop some size and plan on lifting 5 days a week with HIIT on top then you'd better start eating a lot more than you are already.

I think you'd be better served staying with 5x5 but also doing some low intensity fasted cardio in the mornings. Like a 45 min fast paced walk.

 

[Zefan]

I get clicking generally when my shoulders are not in an ideal position (for most things back and down). The clicking is not painful or uncomfortable, but it reminds me to adjust my shoulders to be in a more optimum/better postion, generally clicking then stops.

Exactly the same here. I have properly jaffed my left shoulder in the past (couldn't raise it at all for about a week without agony, still had to do a parade with arms drill though.... ), so non idea why it's my right that crunches so badly and not my left!

 

[elmarko]

If you want to develop some size and plan on lifting 5 days a week with HIIT on top then you'd better start eating a lot more than you are already.

I think you'd be better served staying with 5x5 but also doing some low intensity fasted cardio in the mornings. Like a 45 min fast paced walk.

I already do two 25min fasted walks a day in the morning daily (before train & after train) - then two after work, but yeah - your probably right from an efficiency perspective - but I'd be a good experience to try doing a 5 day routine (then up the calories once I've got used to it) - mebbe?.

 

[Maccy]

Maybe my form needs checking...again.

 

[Begbie]

Rest day, I can't be the only one that hates rest days?

What does everyone do on rest days? Or am I the only one without a life? Am I going to have to do cardio?

Some one tell me I can just lift every day. :/

 

[Zefan]

I think you'd be better served staying with 5x5 but also doing some low intensity fasted cardio in the mornings. Like a 45 min fast paced walk.

Wants to develop size, suggests strength routine and cardio

:edit: Begbie, I'm interested in this too. Hate rest days. Maybe try crap loads of mobility?

 

[mrthingyx]

Is there any drastically wrong with the workout it'self?, or it all look "ok" (trying to hit all the main muscle groups on the days in question).

From my (well-documented and boring) perspective, it looks thoroughly miserable, with too much focus on isolation work to be of any use to me.

Get huge through big compound lifts.

Practically, the only real issue that isn't down to perspective/objective is the huge amount of HIIT you're doing and the amount of food you will have to consume anyway, aside from all that.

 

[JaWalks]

Wants to develop size, suggests strength routine and cardio

So you can't gain size on 5x5 with a brisk walk each morning? Ok... lol

 

[Begbie]

Wants to develop size, suggests strength routine and cardio

:edit: Begbie, I'm interested in this too. Hate rest days. Maybe try crap loads of mobility?

Dude, cardio is not the devil. Can easily add mass with cardio added in, I can't go a few days without doing cardio...

 

[mrthingyx]

Misses the bit where the original post was about developing size on a calorie deficit...

Once the flab has come off, however, then you're right.

 

[semi-pro waster]

So you can't gain size on 5x5 with a brisk walk each morning? Ok... lol

Dude, cardio is not the devil. Can easily add mass with cardio added in, I can't go a few days without doing cardio...

I might be misreading but I think what Zefan is pointing out is that Stronglifts 5x5 is more aimed at building strength rather than size. I don't think it was a comment about doing a little bit of cardio as well. Obviously size and strength aren't entirely mutually exclusive but certain programmes emphasise one area of development over the other.