*** The 2013 Gym Rats Thread ***

just a quick question :) i think a 3 day full body workout program for me is the best, a lot of people seem to recommend it too! :) any opinions on it? or even something you have worked with and had good results with?

i have "warmed" up now and i know what i have available at the gym so i can choose the right one for me :) my weak point as i have guessed before is my back! and my strong point is my legs.. sadly the machines seem to be a bit on the "low weight" side at the gym as i can max out the leg press one with 180kg at max(which is not much when looking around)

so yeah the question really is - is it worth doing a 3 day FBW and have any of you tried and had good results with one - if so which one?!

TA!
 
Morba said:
No chalk? Muppets. A broom clears chalk and just tell people to use a respectable amount!
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I wouldn't have thought chalk was all that difficult to clear up either but my gym is another where you're supposed not to use chalk because of the "mess" it creates. A number of the regulars do regardless and provided they don't take the mickey no-one is likely to say anything.

If there is no stipulation against liquid chalk then that's another option.
 
Nitefly said:
Yep, anytime fitness on the triangle, Clifton. It's quite good because it's got 4 olympic bars and 3 cages. It's also 24 hour. You get told off for chalk and no shoes, but you can just be sneaky!
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Same at my gym so I use liquid chalk, no problems with that. As for no shoes, ask them to put it in writing and sign it... then tell them when you put your back out it's them you'll making a claim against :D
 
grudas said:
just a quick question :) i think a 3 day full body workout program for me is the best, a lot of people seem to recommend it too! :) any opinions on it? or even something you have worked with and had good results with?

i have "warmed" up now and i know what i have available at the gym so i can choose the right one for me :) my weak point as i have guessed before is my back! and my strong point is my legs.. sadly the machines seem to be a bit on the "low weight" side at the gym as i can max out the leg press one with 180kg at max(which is not much when looking around)

so yeah the question really is - is it worth doing a 3 day FBW and have any of you tried and had good results with one - if so which one?!

TA!
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Nothing wrong with them at all - if you're 'ard enough, that is. :)

Mine have always been fine and got me where I wanted to be at given points in time, but they aren't the only answer to your question.

And :eek: @ UE! Awesome OHP! :)
 
DarkShadow said:
Dear Rats,

The last 6 months have been bad. Without going into details - I've lost most of the things I cared about in such a short period of time. Training was my source of outlet. Unfortunately I can no longer turn to that since my surgery. Although I've returned to training 4 * a week I can only lift between 5%-50% of what I could.

The year I put into a second transformation has been mostly undone. I constantly feel low in energy and losing the will to stick it out.

Despite all the challenges I'm a half glass full guy and happy go lucky but I'm not quite sure where to go from here. I fully understand that the real challenge is in stand back up but I can't.

What's a bro to do?
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Ah habibi!! :(

Don't worry about the weights lifted, just get back into it, and you'll just have to build up a new level in your new "body's ability". :)

Good to see you posting again though! :)
 
mrthingyx said:
Nothing wrong with them at all - if you're 'ard enough, that is. :)

Mine have always been fine and got me where I wanted to be at given points in time, but they aren't the only answer to your question.

And :eek: @ UE! Awesome OHP! :)
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ill see just how much stress it puts on my muscles over the next week and decide if i something needs adjusting! :)

i guess it takes time to find out what i can and what i can't do, but 3 days is perfect for me! :) my brother my mate etc go 6-7 days a week which is too much in my eyes..
 
just out of interest seeing as the topic has been broached in my log, at what point do people think you need a belt.

Is it goal dependant?
Is it it weight being lifted dependant?
Is it form dependant?

I starting using a belt when i was regularly squatting over 110kg and regularly deadlifting over 110kg, with what i consider to be reasonably good form (based on feedback and input from members here)
Was this to soon? Have i benefitted more from doing so or less?

An interesting conversation i think.
 
I wouldn't belt up until my core became the weak link, personally. Just how I wouldn't strap up before my grip became the weak link. Admittedly it's hard to quantify this, so who knows!

I've never used one, and don't plan to anytime soon.
 
Never used one, I did get on the subject a while back but it was advised to not get one just yet and just improve my core as a whole.

Not really sure when I'll make the switch or eve when I would know to make the switch
 
My rationale for using one currently:

1) The time taken to bring my core up to speed with the strength of the rest of me isn't worth the investment, if this is even possible at all. My core is already strong and well advanced through training progressions. The law of diminishing returns...

2) It gives me a tiny bit of assistance when the loads are high, in that it allows for more efficient force transfer with full bracing. This is obviously important when competing, as it gives you a tiny bit more leeway when maxing out.


The above two points don't apply for the vast majority of people in the gym.
 
Most brahs use them for 2 reasons.
1. They think they can instantly lift more.
2. They think it will prevent lower back injury.
 
LiE said:
Most brahs use them for 2 reasons.
1. They think they can instantly lift more.
2. They think it will prevent lower back injury.
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we are not most bro's so that comment should get you a suspension for pure brahness brah! :p

An interesting way of thinking here.

Would a belt help core developement, being able to rep out higher weight for more reps compared to no belt? Or is it a case of your core is doing less work with a belt so you can do more reps due to not fatiguing as early, overall net benefit of a belt is balanced out to being equal to not using a belt?

To go to the other end of the scale, does the belt impact on core development and potentially lead to problem developments later down the road?
 
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I put my belt on when pulling over 200 or squatting over 150 generally. I don't add additional weight because I have a belt, some people say it gives you a bit more but I ignore that I just lift what I was going to lift but with the addition of a belt.
I might put one on when doing some heavy overhead which might put my body in a silly bent backwards position, but not always. I've noticed that my core can give up on me after a heavy overhead session without my belt, which is crap when I've got more working out to do. The belt helps here.

As ice said, most people don't need them, especially those that put on an and leave it on all through their session. Mine is on to work with, off when resting.
 
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So I am thinking of starting on the protein shakes as part of breakfast. So instead of milk with my cereal I'll be using a protein shake, anyone ever done this and can advise?
 
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