*** The 2013 Gym Rats Thread ***

[infernox]

Upperbody done today. Mixed up the routine for next week to as follows.

Monday: Upperbody
Tuesday: Swimming
Wednesday: Legs
Thursday: Swimming
Friday: Upperbody
Saturday: Biking / Swimming

I have a feeling i'm gonna be wrecked tomorrow.

 

[davestar_delux]

I have looked at the strong lifts actually, got the PDF and I have watched the YT videos etc.

I just thought that instead of limiting myself to just doing the squats and deadlift etc I should use the other equipment in the gym as it would be more beneficial.

Hence why I asked on here but I mean if people think that its best to do stronglifts then who am I to argue!

I asked pretty much a similar thing around a month ago here. Stronglifts didn't seem like enough to me.

But it is, trust everyone and try it out. The hardest thing is sticking to just the 3 lifts and not wanting to do everything else but it will provide the best results!

I am in and out the gym in 30 mins a lot of days. I'm often bored and have too much energy on my days off. But I'm seeing good results from it.

If you decide to try it and want any tips, I can talk more

 

[Syla5]

Upperbody done today. Mixed up the routine for next week to as follows.

Monday: Upperbody
Tuesday: Swimming
Wednesday: Legs
Thursday: Swimming
Friday: Upperbody
Saturday: Biking / Swimming

I have a feeling i'm gonna be wrecked tomorrow.

Why so much swimming/cardio? If your committed to a sport then fair play, but if your after muscle mass gains and dropping body fat then this will be counter productive, surprisingly to both.

Lift heavy, eat clean, sleep well and you will do well.

 

[MoNkeE]

Infernox that is terrible. Have a word with yourself, we keep giving you advice!!!!

 

[infernox]

So basically ditch all the cardio and lift like a trucker?

Sounds good to me. But I though cardio would help you lose weight?

 

[RoboCod]

So basically ditch all the cardio and lift like a trucker?

Sounds good to me. But I though cardio would help you lose weight?

You will receive conflicting advice here. There is plenty of study that suggests fat loss is most efficient with a mixture of cardio and resistance training. Some people will argue you just need resistance, others just cardio.

 

[Begbie]

So basically ditch all the cardio and lift like a trucker?

Sounds good to me. But I though cardio would help you lose weight?

I do a lot of cardio, run and bike at least 3-4 times a week. Some people will argue it's not good, if you enjoy the cardio why stop?

Totally depends on your goals, if you want to get fitter then keep at the cardio. If you just want to look good, there isn't much need for it.

But I do agree to an extent that cardio is counter productive to adding muscle mass, but then it's pretty hard to gain muscle mass and drop body fat unless your diet is amazing and you really know what your doing.

 

[infernox]

Whats the point in all show no go?

 

[Syla5]

High intensity interval training is much more efficent at helping you get rid of fat then long periods of low intensity cardio such as swimming lengths. The body becomes efficent at using energy in the least wasteful way.

Hiit done properly is really good, and I mean 15-30 second full on 120% max effort 30-1min low intensity rest rinse repeat 8-12 times and do that 3-4 times a week. Takes a quarter of the time as well.

All show no go?! If you can lift heavy then why do you need to be able to show you can run a marathon or swim 5 miles?! You can lift heavy damn it and that's impressive in its self!

 

[infernox]

All show no go?! If you can lift heavy then why do you need to be able to show you can run a marathon or swim 5 miles?! You can lift heavy damn it and that's impressive in its self!

Poster before said if you want to look good.

 

[Biz.Kid09]

Following on from earlier on, I went to the gym tonight and did the following;
Lat Pull Down 3 x 8 @ 35.5kg
Barbell bicep curls @ 20kg + Bar
Dead lift @ 30kg + Bar
One arm hammer curl @ 12.5kg
Bent over one arm @12.5kg

10min on Cycle
1000m on Rower
10min on Treadmill

Followed GordyR's guide basically for Wednesday and added some light cardio in to warm up and warm down.

There is 100% no squat rack or leg press which makes me think that stronglifts is out of the question?
Which is a shame because I had hoped to start it following on from the advice on here.

 

[tom_e]

But doing heavy squats burns calories too

Better get on it then hadn't you tubby

 

[infernox]

Looking a spending a little money at myprotein.com anyone got any recommendations for whey and supplements?

 

[tom_e]

Looking a spending a little money at myprotein.com anyone got any recommendations for whey and supplements?

This is going to sound blunt but why? Sort your diet out first or else there's no point

 

['Wes]

Looking a spending a little money at myprotein.com anyone got any recommendations for whey and supplements?

Impact Whey or Total Protein, Alpha Men (multi vit) and Omega 3 liquid.

However, do you actually need these supplements?

 

[BigPecsPeter]

Lolz, there's such an anti-supps ethos going on at present.

There is benefit to protein powder supplementation. Quality milk isolates and whey isolates have some pretty splendid and useful amino acid profiles in concentrated doses. To get the same quantity of protein in the same AA ratios from whole foods would require, for example, drinking ENORMOUS amounts of milk (and therefore all the calories that that entails; think GOMAD~!)...

Studies have demonstrated the unique benefits of milk proteins in relation to protein synthesis. And anecdotally (though I guess it potentially means sod all), people have repeatedly reported busting plateaus after turning to post workout supps. Obviously, the most important thing is having your diet in check generally and HAVING A PROPER TRAINING REGIMEN... But still, I don't think the facts about supplements should be ignored.

And on that note, I do recommend myprotein's Impact Milk Isolate, with which I personally found better results than with the Whey Isolates I used to use.

 

[LiE]

Lolz, there's such an anti-supps ethos going on at present.

There is benefit to protein powder supplementation. Quality milk isolates and whey isolates have some pretty splendid and useful amino acid profiles in concentrated doses. To get the same quantity of protein in the same AA ratios from whole foods would require, for example, drinking ENORMOUS amounts of milk (and therefore all the calories that that entails; think GOMAD~!)...

Studies have demonstrated the unique benefits of milk proteins in relation to protein synthesis. And anecdotally (though I guess it potentially means sod all), people have repeatedly reported busting plateaus after turning to post workout supps. Obviously, the most important thing is having your diet in check generally and HAVING A PROPER TRAINING REGIMEN... But still, I don't think the facts about supplements should be ignored.

And on that note, I do recommend myprotein's Impact Milk Isolate, with which I personally found better results than with the Whey Isolates I used to use.

There's no anti supplementation. tom_e's post makes complete sense, which you agreed with half way through your post. Basics first, then look at dialling it in.

 

[Freefaller]

But BPP, until you sort your lifestyle out there's little point. It's like putting v power in a non turbo 1L 3 cylinder car. Sure it MAY work a little better, but won't actually do much other than spend extra money, where 95RON is good enough for now. Then when the engine is in a more robust tuned state it'll take better advantage of the better fuel.

 

[BaDBoY_uK]

But BPP, until you sort your lifestyle out there's little point. It's like putting v power in a non turbo 1L 3 cylinder car. Sure it'll work a little better, but won't actually do much other than spend extra money, where 95RON is good enough for now. Then when the engine is in a more robust tuned state it'll take better advantage of the better fuel.

This actually makes sense

 

[BigPecsPeter]

Eh, you're right guys.

I do get the feeling sometimes though that SOME people do tend to have this whole "screw supps, just eat loadz of meat" thing going on.

Maybe I'm misreading.