*** The 2013 Gym Rats Thread ***

[BigPecsPeter]

Are you saying it's not worth getting the body-fat down to a good level first before starting to bulk up for the first time?, if I'll be gaining fat as part of the bulking process it was under the impression that it's usually best to get-to a rough target BF% first, then start bulking.

Correct me if I'm wrong here, but I was under impression that was the standard.

There is certainly some merit to staying within a range, typically 10-15% bf. Cut to 10%, bulk until reaching 15%, rinse and repeat. I won't go into the myriad reasons here, but in essence, yes, you're not entirely wrong. That's definitely one way of doing it.

The problem is that getting down to 10-12% bf is NOT DIFFICULT. It can be done fairly quickly and does not require 18 months worth of dieting, as you've been doing. You're probably around about that sort of bf already, if you go for a standard caliper test (e.g. Durnin Womersley). All you're doing now is spinning your wheels, making minimal further progress on fat loss and more or less no progress on muscle gain.


A competitive bodybuilder may take a year to get down from 30-35% bf to stage-shredded. Getting from regular bf levels (15-20%) to 10% can be done in a matter of a few months, maybe even 2 months or less in some instances. Not 18 months.

 

[elmarko]

There is certainly some merit to staying within a range, typically 10-15% bf. Cut to 10%, bulk until reaching 15%, rinse and repeat. I won't go into the myriad reasons here, but in essence, yes, you're not entirely wrong. That's definitely one way of doing it.

The last BF% calculation which my gym did put me at about 18% off the callipers, so not at 10% yet - but I admit the people at the gym are useless at it (seemingly random results)

But I know I'm not at 10% as I don't have visible abdominals, only the top two and a bit at the side.

The problem is that getting down to 10-12% bf is NOT DIFFICULT. It can be done fairly quickly and does not require 18 months worth of dieting, as you've been doing

Well, it depends on your starting position 18 months ago - if I was at 20% 18 months ago I'd understand lol.

A competitive bodybuilder may take a year to get down from 30-35% bf to stage-shredded. Getting from regular bf levels (15-20%) to 10% can be done in a matter of a few months, maybe even 2 months or less in some instances. Not 18 months.

- you have no idea what my BF% was 18 months ago, so I'm unsure how you can make that assertion.

I'm actually agreeing with your advise totally, as that's exactly what I'm actually doing - cutting to 10/12%, then going to bulk up, just two minor points.

1., I'm not actually 10% yet
2., I've been dieting from an unhealthy start (too much beer for many years) & exercising as a weight loss assistance method, not to bulk (until I get to my target BF% then I'll aim to bulk).

My current focus is on attempting to retain existing muscle which reducing my total body-fat percentage to the target 10/12%, nothing crazy about that.

 

[agnes]

Hello all! Not exactly a gym rat, but starting to settle into a routine.

Anyway, yesterday I took advantage of 1 of 3 free personal trainer sessions at my gym and he pushed so hard, that as we finished I darted off to the bogs to be sick...

I wasn't actually sick, but very close to it! I just stood under a freezing cold shower for 5 minutes and caught my breathe. Think he knew as when he said goodbye I was going all light headed and I must have been looking very pale haha.

Anyway, is this good? I know I didn't drink much, if any water yesterday up until 3pm which is a few hours before I get to the gym so I imagine I was simply dehydrated?

Anyway, I have been pushing my self VERY hard on the cardio front of thing. My warm up is 15-18kph for 30-45 minutes on the treadmill which I was told is a little too much to warm up on? But it's fine for me and I'm not really out of breath just sweaty after.

Finally, swimming and other things, is it advisable to rest TOTALLY on my days outside of my routine (Tuesday, Thursday and the weekend) or can I do other things? I'm really enjoying occupying my time at the gym as it has courts (in and out), sauna, hot tub and most importantly a pool. So Tonight I'm hoping to go down just for a bunch of easy lengths and then a relax in the hot tub/sauna then home.

And this weekend, I was hoping to pop down first thing on Saturday morning just for a treadmill run. Maybe a hour at 15kph just to clear me up for the day. But again, I'm worried I might be pushing it.

Or is it best I leave out those days?

 

[Zefan]

Agnes, it's very difficult to give you any really worthwhile advice without knowing your goals. You mention your routine, by that do you mean weights? if so, what does this consist of?

I'd say that your "warmup" is definitely too much as it is almost certainly going to be pre-exhausting you to some degree and it's likely that it's more worthwhile to save it for you weight routine.

Activity on rest days is fine.

 

[agnes]

Yea, sorry, by routine I mean my 'sets' or what ever they are called. Basically my actual gym workout, which is Monday, Wednesday and Friday.

As for the warmup, I really am not that exhausted from it though. I will try and reduce it

 

[Zefan]

Yea, sorry, by routine I mean my 'sets' or what ever they are called. Basically my actual gym workout, which is Monday, Wednesday and Friday.

As for the warmup, I really am not that exhausted from it though. I will try and reduce it

So it's Monday, Wendesday, Friday... right... but what do you do ?!

When I say exhausted I don't mean OMG EXHAUSTED, I'm suggesting that your vitally important weight training will almost certainly suffer to some degree due to the intensity of your warmup.

 

[Skillmister]

I wouldn't want to be doing 45 mins of cardio before weights. I wouldn't even want to be doing 15 mins. Then again depends on your goals and whether the cardio or your weights are the main focus.

Whether you need to rest totally between workout days again will depend on how your body copes etc etc.

 

[agnes]

3x12 of the following:

Monday -
Flat Bench Press
Incline dumbbell bench press
Skull crusher
Close grip bench press
Seated dumbbell military press
Lateral dumbbell raises
Abdominal workout (4 sets of 20 different positions on a mat)

Wednesday -
Deadlift
Bent over one arm dumbbell rows
Chin ups
Barbell bicep curl
One arm dumbbell hammer curls
Abdominal workout (4 sets of 20 different positions on a mat)
Flat Bench Press (3 x 8 because I do this every session at the gym)

Friday -
Barbell squats
Dumbbell lunges
Calf raises
Abdominal workout (4 sets of 20 different positions on a mat)
Flat Bench Press (3 x 8 because I do this every session at the gym)

My main focus at the moment is to tone up and get rid of podge whilst getting fit. I'm not looking to bulk up, just improve general stamina, health and fitness. And toneing up would be nice

 

[Syla5]

http://forums.overclockers.co.uk/showthread.php?t=18398834

go to that thread, and check out what proper form is. I am yet to see a single PT train someone correctly how to deadlift or squat, and the fact your doing 3x12 on everything makes me think you wont get shown the correct form.

I would also hazard a guess and say your have 30-45 sec rest periods between the sets?

 

[grudas]

3x12

My main focus at the moment is to tone up and get rid of podge whilst getting fit. I'm not looking to bulk up, just improve general stamina, health and fitness. And toneing up would be nice

 

[icecold]

I'd say Syla5's guess is correct and that you're doing what almost amounts to circuits (inb4 Steeds doing 30 seconds rest ).

Every day is bench day.
Every day is abs day.

Quality PTing.

 

[agnes]

I am no doubt slacking, no way am I doing this lot properly! Haha, still a total new guy, the above is what was given to me by this forum and a mate telling me 3x8 is too little and to push for 12 when I think I can.

So guys, any advice would be good please What can I do to improve my 'routine'? lol.

Actually, anyone in the Berkshire area fancy meeting up and spending a little time in the gym showing a rookie what's best?

 

[Zefan]

I am no doubt slacking, no way am I doing this lot properly! Haha, still a total new guy, the above is what was given to me by this forum and a mate telling me 3x8 is too little and to push for 12 when I think I can.

So guys, any advice would be good please What can I do to improve my 'routine'? lol.

Actually, anyone in the Berkshire area fancy meeting up and spending a little time in the gym showing a rookie what's best?

Saying "Push for 12 when you think you can" is fair enough I suppose but not when taken as a blanket statement. Why not go even further? Why not reduce weight and do 20 reps? INB4 32 rep bench @ 35kg because pushing for more. Upping the weight when you know you can push harder is a better idea, hence "pushing for 12 when you think you can" taken as "do 12 reps on everything" is not a good idea.

 

[icecold]

I am no doubt slacking, no way am I doing this lot properly! Haha, still a total new guy, the above is what was given to me by this forum and a mate telling me 3x8 is too little and to push for 12 when I think I can.

So guys, any advice would be good please What can I do to improve my 'routine'? lol.

Actually, anyone in the Berkshire area fancy meeting up and spending a little time in the gym showing a rookie what's best?

I don't get it. Where did you get the routine from? Nobody here would have put that together for you.

Also, Zefans point. 3x8 isn't too little if the weight is right.

 

[wozza2k]

Would someone be able to check my latest log entry and provide any feedback at all?

 

[Syla5]

Hmm now you mention it that does look similar to gordyR's beginners routine, the mention of 3x12 and PT sessions threw me. 3x8 is more then enough at the right working weight.

 

[BigPecsPeter]

tho if you can't go to 8 all the way across, a weight that allows you to get at least 6 on the final set should be being lifted. if you can't get that far, the weight's too much

in that vein, i prefer to think of it as a range. e.g. 3-4 sets of 6-8 reps. because when you add more weight, you're unlikely to hit 3x8 on first attem pt

 

[Zefan]

Intredasting hearing these points about 6-8 rep stuff, this is relevant to my interests because I'm thinking of binning stronglifts for 3/4 months and letting dem hypertrophies kick in yo. Gym equipment should be being updated/changed a bit this week so will update log with some begging for assistance in hashing together some sort of routine out of this stuff. Was going to post pictures of how dire it all is but seeing as I lost my phone and it's all getting changed anyway it can wait. Such a cool story.

 

[RoboCod]

BigPecsPeter ought to start a log and post some pics/vids. He so wise.

Intredasting hearing these points about 6-8 rep stuff, this is relevant to my interests because I'm thinking of binning stronglifts for 3/4 months and letting dem hypertrophies kick in yo. Gym equipment should be being updated/changed a bit this week so will update log with some begging for assistance in hashing together some sort of routine out of this stuff. Was going to post pictures of how dire it all is but seeing as I lost my phone and it's all getting changed anyway it can wait. Such a cool story.

HST. You know it makes sense

 

[Skeptic]

Intredasting hearing these points about 6-8 rep stuff, this is relevant to my interests because I'm thinking of binning stronglifts for 3/4 months and letting dem hypertrophies kick in yo. Gym equipment should be being updated/changed a bit this week so will update log with some begging for assistance in hashing together some sort of routine out of this stuff. Was going to post pictures of how dire it all is but seeing as I lost my phone and it's all getting changed anyway it can wait. Such a cool story.

Also considering the same but my bench is still lol weak at 65kg