*** The 2013 Gym Rats Thread ***

J273 said:
Looking for a bit of advice....Im pretty sure these posts turn up all the time but without me looking back through.
Im a hard gainer 27yrs old @6ft and 10.5st i can eat anything and not gain an ounce and pretty much stay at that weight. I managed to get to 11st once on the GOMAD diet but had to give up on that after drinking 8 pints of milk a day for 2 weeks was pretty much drinking milk and not eating anything.

Id love to go to the gym but im that thin i just wouldn't go. Ive bought a squat rack, bench, bar, dumbells, curl bar ,pull up bar and a load of good quality weights and good quality equipment not cheap from a neighbour so wouldn't mind starting out at home and then join a gym later on when ive a bigger frame.

What exercises from the above equipment should i do each day or every other day to bulk up for a beginner and am i best to do less weight more reps or more weight less reps to begin with?

Also any diet advice would be appreciated.
Hope you understand that with it being posted from my phone :)
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You just need to go to the gym , no one cares - seriously NO ONE CARES.
When at the Gym I:

a) work out in the most efficient time possible, whilst cusing when I cant lift a weight I was doing two days ago.
b) occasionally I will gawp at a girl, bc my gym is full of cleavage.
c) occasionally I will look at a guy thinking he's pretty stacked (massive homo ofc)
d) Occasionally I will look at a guy clearly just starting and think to myself , good guy keep it up.

You can see at no point do I ever think OMFG that little 2 inch faggot , why is he in my gym what a waste of space.
I lie actually: I only think that in January when the influx of xmas gangbangers hit the gym in a wasteful effort to self satisfy their quota of ny resolution only to never see them again a week later because they were and always will be lazy ****s. :mad:

Everyone has to start somewhere, so go to the gym, take it slow, see how others use the machines/weights and then just go for it.;) and get benching would be my advice.

and remember this **** takes a lot of time and energy, there is no miracle 2 month fastgainer (unless you get jacked up and want to look like someone with a disease) - its more years.
 
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Disregard most of the above post.

Read the diet, form and beginner threads.

If you want serious and useful suggestions post again when you have devised a structured diet plan and have a proposed routine.
 
J273 said:
Looking for a bit of advice....Im pretty sure these posts turn up all the time but without me looking back through.

Im a hard gainer 27yrs old @6ft and 10.5st i can eat anything and not gain an ounce and pretty much stay at that weight. I managed to get to 11st once on the GOMAD diet but had to give up on that after drinking 8 pints of milk a day for 2 weeks was pretty much drinking milk and not eating anything.

Ive started to get my diet in check making a big order on musclefood and eating 3 chicken breats daily aswell as pasta, cottage cheese and snacking on nuts eating every 3 hours.


Id love to go to the gym but im that thin i just wouldn't go. Ive bought a squat rack, bench, bar, dumbells, curl bar ,pull up bar and a load of good quality weights and good quality equipment not cheap from a neighbour so wouldn't mind starting out at home and then join a gym later on when ive a bigger frame.

What exercises from the above equipment should i do each day or every other day to bulk up for a beginner and am i best to do less weight more reps or more weight less reps to begin with?

Also any diet advice would be appreciated.

Hope you understand that with it being posted from my phone :)


Many thanks
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You probably eat a lot less than you think you do, on the first count... Secondly, unless you know what you're doing (and why), GOMAD isn't necessarily the cleverest way of gaining weight.

Bottom line: your diet is not suited to the body you want. Once you learn, understand and address this, gainz will come. :)

Check out Steedie's diet thead for some great info.
 
BennyC said:
Disregard most of the above post.

Read the diet, form and beginner threads.

If you want serious and useful suggestions post again when you have devised a structured diet plan and have a proposed routine.
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Oh this thread I love it, Always full of people trying to outdo each other with half assed remarks.

the easy answer is to say read this guide , do this guide. Thats all well and good, but some of you are massively deluded if you think the vast majority of new starters have the patience and determination to do that - it just puts people off.

Like I said before he needs to get to the gym despite his anxiety, understand people wont care and get moving on some weights and machines. The gym is where motivation is built which can lead to a planning a good diet - not counting calories from the start , leading to a general **** this moment.
 
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iamtheoneneo said:
Oh this thread I love it, Always full of people trying to outdo each other with half assed remarks.

the easy answer is to say read this guide , do this guide. Thats all well and good, but some of you are massively deluded if you think the vast majority of new starters have the patience and determination to do that - it just puts people off.

Like I said before he needs to get to the gym despite his anxiety, understand people wont care and get moving on some weights and machines. The gym is where motivation is built which can lead to a planning a good diet - not counting calories from the start , leading to a general **** this moment.
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If you'd replied saying that rather then the almost incomprensible drivel you posted you'd have saved yourself from a jimmy rustling.

If you don't have the patience and determination to read a few forum threads then it doesn't bode well for you.
 
Agreed, but I do strongly think that some of the guides here perhaps more suited to an intermediate gym goer.

We see help threads/posts come up really often but its super rare that we see people posting updates past the first month or so.

I just think back when I first started, I really wasn't bothered about food intake (and to a certain extent Im still learning on that front) but after getting that rhythm going of attending the gym regularly, things started to get a bit more in focus.
I started to understand better what types of foods I needed to eat/cut depending on where I wanted to be and I just think having a regular routine + the diet straight out of the gate whilst good practice wont make people stick at it for a long period of time to see any worthwhile results.

Baby steps etc...
 
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Fireskull said:
The two very things you need if you want to do something about your body image ;)

If you cant be arsed to read what others have spent hours to write TO HELP YOU then you don't deserve any individual tailored advice.
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Hnnngggg <3

iamtheoneneo said:
Agreed, but I do strongly think that some of the guides here perhaps more suited to an intermediate gym goer.
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GordyR's guide was aimed directly at novices.

We see help threads/posts come up really often but its super rare that we see people posting updates past the first month or so.
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That doesn't necessarily imply anything.

I just think back when I first started, I really wasn't bothered about food intake (and to a certain extent Im still learning on that front) but after getting that rhythm going of attending the gym regularly, things started to get a bit more in focus.
I started to understand better what types of foods I needed to eat/cut depending on where I wanted to be and I just think having a regular routine + the diet straight out of the gate whilst good practice wont make people stick at it for a long period of time to see any worthwhile results.

Baby steps etc...
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That's fair enough but surely you understand having everything in check form the offset makes goals much more attainable and ultimately progress more likely.

IMO someone is more likely to give up after a few months whilst trying to get in to the rhythm of things if they don't have a decent diet or routine because they will be disappointed with what little progress they have made and lack of results they are seeing.

I understand what you are saying but training without the 3 key factors in balance and expecting results is hopeless for the most part. You don't need to be setting concrete macro's and hitting them daily but having a general awareness of the requirements and knowledge on training nutrition is only going to be beneficial.
 
Got a slight problem at the moment.

I think I have a mild sort of tendinitis in my left forearm.

The story is I was fine until I went on holiday, two weeks later got back in the gym, lowered my weights a little to compensate with being off, but started feeling a pain in my forearm.

Friend told me to train through it as aches and pains are part of life in the gym.... however it's been two weeks and it still hasn’t passed. I'm basically re-hurting it ever few days when I train.

On Tuesday I had to walk out of gym, because it was hurting me so much during barbel curls.

It's quite annoying. As I was so motivated to train, but now I'm just training with pain. My plan is to take until Monday off and go again.

Will go back in but take the weight off for a few weeks or so....

Hope it passes! :(
 
First of all, find out what aggravates it. You said barbell curls, straight bars have the tendency to turn your forearm out which theoretically could effect your elbow at a guess.

Your elbow and surrounding areas may just need some loving with a ball.

There is a difference between 'gym pain' and actual pain.
 
Delvis said:
First of all, find out what aggravates it. You said barbell curls, straight bars have the tendency to turn your forearm out which theoretically could effect your elbow at a guess.

Your elbow and surrounding areas may just need some loving with a ball.

There is a difference between 'gym pain' and actual pain.
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I usually train Chest day first and do back / biceps the day after.

I notice that wide grip dips and dumbbell chest presses make the forearm hurt. It's only highlighted further the day after when I hit the biceps and back which are very forearm dependant.

I have a sneaky feeling its the dips that have caused this issue. I probably went too heavy too soon after getting back in to it.

This is more actual pain, than just gym pain.
 
Well, you know whats hurting it so play around, if you are finding it's becoming more apparent due to chest then back being trained the day after, move your days around.

I do: Chest / Legs / Shoulders / Back (Mon/Tue/Thur/Fri)
 
Delvis said:
Well, you know whats hurting it so play around, if you are finding it's becoming more apparent due to chest then back being trained the day after, move your days around.

I do: Chest / Legs / Shoulders / Back (Mon/Tue/Thur/Fri)
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This.

Ice your elbow/the area after to help with inflamation.
 
opethdisciple said:
Got a slight problem at the moment.

I think I have a mild sort of tendinitis in my left forearm.

The story is I was fine until I went on holiday, two weeks later got back in the gym, lowered my weights a little to compensate with being off, but started feeling a pain in my forearm.

Friend told me to train through it as aches and pains are part of life in the gym.... however it's been two weeks and it still hasn’t passed. I'm basically re-hurting it ever few days when I train.

On Tuesday I had to walk out of gym, because it was hurting me so much during barbel curls.

It's quite annoying. As I was so motivated to train, but now I'm just training with pain. My plan is to take until Monday off and go again.

Will go back in but take the weight off for a few weeks or so....

Hope it passes! :(
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Have patella tendinitis, most painful thing ever. Regardless of what stage you are at I'd go straight to the Docs and get it looked at. I had mine for a good few years before I really did anything about it, and regret it so much!

If you exaggerate a little they'll send you off for MRI, and get you some physio for it.

I'm currently having acupuncture and have just finished a bout of ultrasound treatment (inb4 preggerz knees). All working well so far.

Things to help the pain in the meantime: Ice for after training (as already mentioned), anti inflammatory drugs like ibuprofen, also keeping it raised helped me a lot. If you can get hold of some NSAIDs, they work wonders, but I believe in the UK they are prescription only, so go to the docs! (I brought a load over from my jollys in Spain ;)
 
Indie said:
Have patella tendinitis, most painful thing ever. Regardless of what stage you are at I'd go straight to the Docs and get it looked at. I had mine for a good few years before I really did anything about it, and regret it so much!

If you exaggerate a little they'll send you off for MRI, and get you some physio for it.

I'm currently having acupuncture and have just finished a bout of ultrasound treatment (inb4 preggerz knees). All working well so far.

Things to help the pain in the meantime: Ice for after training (as already mentioned), anti inflammatory drugs like ibuprofen, also keeping it raised helped me a lot. If you can get hold of some NSAIDs, they work wonders, but I believe in the UK they are prescription only, so go to the docs! (I brought a load over from my jollys in Spain ;)
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:eek:

No. No.

No.

No.

brb doctors

brb interfering with the body's natural healing process (ice and NSAIDs). Inflammation is good, tissue edema is bad and should be treated with movement, compression and elevation if you can be bothered.

brb not addressing the root cause

inb4 icecold is trolling.
 
Thanks for the comments. To be more clear, I don’t have any swelling or anything like that.

It that’s the tendons and muscle fibres at the top part of forearm (bit that connects to elbow) is a little painful and strength sapping.

Example, pulling and pushing doors was hurting me yesterday as well as picking up a kettle.... if I'm having issue doing that, then lifting weights is gona be a problem.

I'm hoping a little under a week of time off as well as going back in and working out with lighter weights for a while will stop this flaring up again.

Its a real disappointment, because I was really motivated.

---

I'll could try iceing it as well as ibuprofen, but like I said, there isnt any swelling... well at least I dont think there is.
 
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