*** The 2013 Gym Rats Thread ***

Barks said:
Well I used to do just three working sets e.g. x8,x7,x6.

Then I just started doing more like x6,x5,x4,x3,x3,x2,x1

I'm not sure which is best. In terms of effort they were roughly the same.
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I prefer hevy deadlifts, generally not doing more than 5-6 reps on a 'working' weight.

Nothing wrong with lots of working sets if you're doing the above (tripples/doubles/singles). You've got 7 sets there so another 3 heavy might be a bit OTT unless you just did some speed work at the end. See how you feel though.
 
I'm thinking of moving from my routine to something more "body building" lower weights/more reps with 3 day split.

now of course I need your advice, I want to keep the main compound exercises like deads, squats, benches, bors, shoulder presses etc but I need some extra isolation to get that pump.

also what kind of 3day split would you guys recommend?

my main goal is obviously size and my current routine is ok for that but I'm a bit bored of it after 8+ months and want a little change :)

what rep range am I looking into 8-12reps/3 sets?

am I going mad? should I just stick with what I know and continue.... eh
 
illuz said:
Thanks mate, I'm going to give it a try and I've improved my diet after realising how lacking it was. I'm hitting about 3000(rest)/3500(lifting) a day.
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No worries. :) Whatever you decide to do, keep your workouts under review, however, so if something isn't doing what you need, then have a think about it and how to get it to do what you want (i.e. progress stalls, biceps don't grow, whatever).
 
BennyC said:
I prefer hevy deadlifts, generally not doing more than 5-6 reps on a 'working' weight.

Nothing wrong with lots of working sets if you're doing the above (tripples/doubles/singles). You've got 7 sets there so another 3 heavy might be a bit OTT unless you just did some speed work at the end. See how you feel though.
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I prefer lifting heavier but my technique just doesn't allow it. Again today I pulled something on one of my heavier sets. I think for now I'm going to stay in the 5-6 rep territory.

I find deadlifts quite odd to be honest. My body gives in way before I actually feel physically tired. It gets to the point where nothing happens and I just can't get the bar off the floor. With stuff like squats/bench my body could go on but my muscles are just screaming.
 
Hi,

I'm looking to compliment my Rugby training with some weight lifting. I want it primarily to help me with Rugby so speed, power and strength. Here is my current cardio regime:

Monday - 1 Hour of 5 a side Football
Tuesday - 2-3 Hours Rugby training
Wednesday - Rest
Thursday - 2 Hours Rugby Training
Friday - 1 Hour of 5 a side Football
Saturday - 80 Minute Rugby match
Sunday - 90 Minute Football Match


I can quite easily cut out 1 of the 5 a side sessions but wondered what you thought on the below weights program I have tried to create:

Monday: Shoulders

(Exercise / Reps / Sets)

Seated Dumbbell Press 8 x 4
Cable Lateral Raises 8 x 4
Alternate Front Arm Raises 8 x 4
Single-Arm Linear Jammer 8 x 4
Shrugs 6 x 4

Tuesday: Chest
Bench Press 8 x 5
Dumbbell Fly’s 8 x 3
Decline Bench Press 8 x 5
Peck Deck Fly’s 8 x 3
Press Ups 10 x Failure

Wednesday: Legs
Calf Press on Leg Press Machine 8 x 5
Squats 8 x 5
Leg Press 8 x 5
Seated Leg Curl 8 x 5
Dead Lift 8 x 5

Thursday: Back
Leverage ISO Row 8 x 6
Wide Grip Lat Pull down to chest 8 x 5
T-Bar 2 arm Row 8 x 5
Bent over Bar Bell row 8 x 5
Straight Arm Lat Pull Down to chest 8 x 5

Friday: Arms

Hammer Curls 8 x 5
Barbell Curls 8 x 5
Skull Crushers 8 x 5
One arm Dumbbell Preacher Curl 8 x 5
Standing Dumbbell Triceps Extensions 8 x 5


Now I appreciate this is probably rubbish and having never really done much weight lifting apart from what we do in pre-season training and Cross Fit I don't know if I am doing the right things on the right days, the right muscles in the group are being targeting and if I am doing the correct reps/sets.
 
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