*** The 2013 Gym Rats Thread ***

Because your volume & frequency are too high.

Advanced strength programs have experienced lifters bench 3 times a week.

You are not an experienced lifter, probably don't have optimal form and definitely don't have a suitable diet to aid recovery and growth.

That's why.
 
Clov!s said:
I have been at the gym before so I'm used to working out :)

80kg for my first set I manage 8 reps, sets 2 3 and 4 I manage around 5, then set 5 I try and do as many as I can. I take 20 seconds break in between each set, that too long?

I'm trying to eat as much as I can but because I'm on 6-2 shifts and 2-10, I find it hard to stick to my food plan.

When im on 6-2, I have a 10 minute break at 8am, I'll have 2 bananas and coffee, then my next break is 11.30, too early to be eating things like chicken etc as I don't have the stomach for it that early.
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:confused:

What am I reading?

Please say that you're doing more than that in your sessions.

Problems:
1) No warm up sets
2) 20 second rests!
3) No pulling movements
4) No leg exercises
5) Three times a week

I would say that you're sending your shoulders to an early grave with benching 3x a week with no pulling movements, but actually you're barely doing any work with what is basically one big set.

Are you using a smith? Are you going down to touch your chest?
 
icecold said:
:confused:

What am I reading?

Please say that you're doing more than that in your sessions.

Problems:
1) No warm up sets - Warm up sets on the BP? What should i do? Drop the weight down and do as many reps as i can as a warm up?
2) 20 second rests! - Too long or not long enough?
3) No pulling movements - I use the multi gym for pulling exercise
4) No leg exercises - I work my legs wednesday for about 40 minutes, then before i go home i normally jump on the bench.
5) Three times a week - i thought that was the average?

I would say that you're sending your shoulders to an early grave with benching 3x a week with no pulling movements, but actually you're barely doing any work with what is basically one big set.

Are you using a smith? Are you going down to touch your chest?
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Smith machine? the assisted bench press? I have tried it but i wasn't sure whether it was as a good workout as a normal bar, ye i do touch my chest with the bar.
 
Have longer rests than that Clov!s! Also for your warm up sets, don't jump in with the highest weight. For instance say I wish to train my chest using 22kg DBs, I'll start with 18s to warm up and focus on form, then 20s, then do 2 final sets on 22s.
 
Clov!s said:
Smith machine? the assisted bench press? I have tried it but i wasn't sure whether it was as a good workout as a normal bar, ye i do touch my chest with the bar.
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Perhaps icecold's point was a little bit subtle but he's essentially asking you what your gym sessions comprise of in terms of the weights exercises done?

I know you've posted that "after BP do dumbbells, work my back,chest and arms on the multi gym, finish off with cross trainer for 30 minutes, at the gym for just under 2 hours." but you could do with expanding that to explain what sort of exercises you do. If you set it out in a similar way to the below example for each of the days then that will help people to understand and also to help you:
Monday
Benchpress 5*5
Squats 5*5
Inverted rows 3*failure
Push-ups 3*failure
Reverse crunch 3*12

For what it's worth I'd tend to avoid the smith machine except in very limited circumstances because it forces you to follow a linear path and it's not a natural action for most. Additionally with free weights you involve stabiliser muscles so there's a benefit there.

Changing the topic slightly I was at the gym last night and I normally try to avoid Friday nights as it's full of guys trying to get pumped up before heading for a night out but yesterday there was me and one other chap there - absolutely delighted with how quiet it was, it also helped that he was just doing arms and I wasn't...
 
Guys, any recommendation on a cheap but effective way to give your self a boost for a session?

Is there any truth to what the internet says that caffeine negates the effects of creatine?

Also as I started taking ZMA I dropped my multi vitamin in order not to over do my zinc and magnesium. Should I put it back in?
 
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opethdisciple said:
Guys, any recommendation on a cheap but effective way to give your self a boost for a session?

Is there any truth to what the internet says that caffeine negates the effects of creatine?

Also as I started taking ZMA I dropped my multi vitamin in order not to over do my zinc and magnesium. Should I put it back in?
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A decent night's sleep and a strong cup of coffee. :)

And the relationship between caffeine and creatine is true, but the effect is TINY even when hitting 400mg/caffeine a pop (8 Pro Plus, for example).

And why don't you look at what ZMA actually does, and the effects of zinc, if you want to know whether a multi-vitamin will impact your zinc levels, and cause you problems? :)
 
Clov!s said:
I have been at the gym before so I'm used to working out :)

80kg for my first set I manage 8 reps, sets 2 3 and 4 I manage around 5, then set 5 I try and do as many as I can. I take 20 seconds break in between each set, that too long?

I'm trying to eat as much as I can but because I'm on 6-2 shifts and 2-10, I find it hard to stick to my food plan.

When im on 6-2, I have a 10 minute break at 8am, I'll have 2 bananas and coffee, then my next break is 11.30, too early to be eating things like chicken etc as I don't have the stomach for it that early.
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2 months 80KG Bench? WTF??!?! It took me like a year to get to that moving up from 30KG.. And now im just pushing 100kg, and the big guys at my gym are at about 140kg....so I honestly dont get how you managed that in 2 months and no rest. and 80kg as first set!? way to destroy your arms - warm up!

Your rest times are laughable, at least a minute, pref two for the heavy straining stufff.

Also I bench a lot and even I dont do it 3 times a week, why not add dumbell/barbell excerises aswell??
 
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iamtheoneneo said:
2 months 80KG Bench? WTF??!?! It took me like a year to get to that moving up from 30KG.. And now im just pushing 100kg, and the big guys at my gym are at about 140kg....so I honestly dont get how you managed that in 2 months and no rest.

Your rest times are laughable, at least a minute, pref two for the heavy straining stufff.

Also I bench a lot and even I dont do it 3 times a week, why not add dumbell/barbell excerises aswell??
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I guess it depends on what kind of job he does (it could actually help with his lifting). Also, regarding the rest times, depending on what he is trying to achieve, it could be fine for him (just see steedie's log for the no rest fun he gets up to :D).
 
Bodybuilding: It doesn't matter too much

Strength training: Depends what your focus is, but probably deadlifts first

Sports performance: Deadlifts first
 
opethdisciple said:
The internet seems to suggest that 200mg of caffine is safe to consume before workout.

Pro Plus on the other hand is 50mg a pill and says not to consume more than two tablets in three hours.....
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Considering the internet gives a mouthpiece to people with the IQ of an inner-city latrine, and 50% of people in this country don't understand dietary control, you can safely assume that your information posted above is:

1) Utter rubbish.
2) Complete rubbish;
3) Tosh.

You shouldn't ever consume anything you don't understand. So go and find out what caffeine is, how it works and what its risks are before taking advice from either the internet or Bayer.

Ironic post is ironic. :)
 
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