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*** The 2013 Gym Rats Thread ***

Discussion in 'SA Archive' started by Morba, Dec 31, 2012.

  1. KiNgPiN83

    Mobster

    Joined: Nov 16, 2003

    Posts: 3,963

    Location: Chatham

    I saw a guy wearing a belt this morning whilst doing dips... (No chains for hanging weights either before one of you sarcastic sods say. :p) Brace that dipping core y0!?
     
  2. Pigeon_Killer

    Caporegime

    Joined: Nov 21, 2005

    Posts: 32,162

    Just watched Ben in the UK's on Challenge TV. His power to weight ratio is absolutely ridiculous :cool:
     
    Last edited: Dec 24, 2013
  3. tidusjar

    Mobster

    Joined: May 11, 2011

    Posts: 2,863

    Location: Farnborough

    Opinions on weight gainer supplements for gaining good weight? (of course with a good diet)
     
  4. icecold

    Man of Honour

    Joined: Apr 6, 2007

    Posts: 7,633

    Nothing particularly wrong with them, but they're expensive and offer no additional benefit over just eating more good food.
     
  5. tidusjar

    Mobster

    Joined: May 11, 2011

    Posts: 2,863

    Location: Farnborough

    I'm finding it difficult to eat more food and eat more during the day (because of work etc), so I was thinking about it on top of trying to intake more meals.
     
  6. icecold

    Man of Honour

    Joined: Apr 6, 2007

    Posts: 7,633

    It depends on whether you mind spending the money or not. I'd always just choose more food, there are lots of ways to add calories through bigger meals of snacks. It's also good practice because it forces you to think about the food you're eating, which is essential as a beginner.
     
  7. Erich Kriegler

    Wise Guy

    Joined: Apr 24, 2012

    Posts: 1,315

    I bench 75kg x 5. I tried to see how much I can CGBP today and did 70kg x 5. does this show that there's something badly wrong with my conventional bench form?
     
  8. tidusjar

    Mobster

    Joined: May 11, 2011

    Posts: 2,863

    Location: Farnborough

    Very true. Could you point me in the right direction to some sort of guide for meal plans?
     
  9. grudas

    Capodecina

    Joined: Mar 12, 2008

    Posts: 20,566

    Location: West sussex

    K guys! this routine.. going to give it a shot for a few months see how I like it.

    its a 3 day split, but I feel like something is missing so your help is appreciated here! need to get it well balanced

    day 1 - legs

    squats - 8x3
    stiff leg deads - 8x3
    leg press - 8x3
    extensions - 8x3
    curls - 8x3
    calf raise - 8x3

    day 2 - chest, back, traps

    bb shrugs 10x3
    BP - 8x3
    incline BP - 8x3
    deads - 10x3
    dumbbell rows 10x3
    dumbbell flies - 8x3
    widegrip pull ups - AMAP

    day 3 -shoulders, triceps, biceps

    bent over leteral raises - 8x3
    bb curls - 10x3
    CGBP - 10x3
    dumbbell lateral raises - 8x3
    seated dumbbell curls - 10x3
    shoulder press - 10x3


    anything to add?
     
    Last edited: Dec 28, 2013
  10. Wink

    Hitman

    Joined: Oct 26, 2012

    Posts: 627

    Not too bad, a few quick things I'd change:

    - Swap day 1 and day 2 around so there's a bigger gap in between chest and shoulders/arms.
    - Day 2, do shrugs last if you want them in.
    - Day 2, do flies after incline BP
    - Day 3, I'd do all shoulder exercises first.
     
  11. icecold

    Man of Honour

    Joined: Apr 6, 2007

    Posts: 7,633

    I don't like any of that routine.

    Leg day has low volume.

    Chest and back is quite a lot to in one session but it can work with the right volume, which there isn't here. Also, why, of all the exercises there, are deadlifts 10 reps? Way too high.

    Shoulders and arms day is ok, but the volume is too low and you have no tricep isolation.

    You should find what you need in the threads linked from the sticky thread at the top of the page.
     
  12. Delvis

    Caporegime

    Joined: Nov 7, 2004

    Posts: 28,344

    Location: Buckinghamshire

    Can you elaborate on low volume for legs? As ill br doing 3 aets of 8 eventuallly, unless he means 8 sets of 3 (which is how it's wrote)
     
  13. icecold

    Man of Honour

    Joined: Apr 6, 2007

    Posts: 7,633

    I would call 8x3 low volume for squats, and the reps are too low on the assistance exercises. There should be almost no strength component to curls or extensions, for example.

    Oh, and romanian deadlifts over stiff leg deadlifts every time.
     
  14. grudas

    Capodecina

    Joined: Mar 12, 2008

    Posts: 20,566

    Location: West sussex

    cool, thanks! how does this look - going for rep goal over 3 sets, set number of reps with a goal of increasing weight as soon as I manage to do the full number of reps thorough the exercise -;

    feel free to give advice on the rep range here! :) also why Romanian deadlifts over stiff leg? whats the benefit if you don't mind me asking? and 3x8(sorry) rep/set range is quite common what was wrong with it? - as you can see I kept it with the rep goal approach anyway


    EDEEET.. gave that leg day a shot tonight and tbh I don't like it.. feels wrong especially leg curls like what the hell.. I feel as If my knees will pop out hate the movement, can't see much benefit tbh.. I'm not a fan of machines generally so I've mashed a new one together.. how does this look for a leg day -;

    feedback on this?
     
    Last edited: Dec 29, 2013
  15. Macky

    Soldato

    Joined: Apr 5, 2009

    Posts: 5,764

    Location: England

    Back squats 5*5, front squats 5*5, bulgarian split squats 3*10? I like doing compound stuff over extension machines for example. Then some element of calves if you feel the need.
     
  16. BennyC

    Capodecina

    Joined: Sep 25, 2006

    Posts: 13,792

    Fixed :) do you even hamstring?

    semi-srs.
     
  17. mrthingyx

    Man of Honour

    Joined: Apr 3, 2003

    Posts: 15,441

    Location: Cambridge

    To be fair, if he is low-bar squatting, hamstrings get worked much more.

    My leg hypertrophiez routine would probably involve something like...

    Front squats 10-10-8-8
    RDLs 4*6
    Deficit Bulgarian split squats 4*10

    And then die. :cool:
     
  18. grudas

    Capodecina

    Joined: Mar 12, 2008

    Posts: 20,566

    Location: West sussex

    semi-srs? I'd be pushing 60-70kg on squats with that volume :O

    I do high bar squats, so I do need some action when it comes to hamstrings.. I guess RDL's will hit them hard enough!

    so something like -;

    feels like I'm going in circles here, I do want a workout to hit my legs as hard as possible during that one day thorough the week. Getting perfect balance seems hard but what I have above looks brutal :eek:

    mrthingyx - you love leg workouts no? what do you think of the above?

    thanks for replies by the way!
     
  19. mrthingyx

    Man of Honour

    Joined: Apr 3, 2003

    Posts: 15,441

    Location: Cambridge

    With a routine as brutal as that, I suspect you will struggle to get the full potential out of the split squats and RDLs initially (ignoring the extensions and calf raises because...) as you will be bushed.

    Front squats are reasonably similar to high bar in terms of the stress they put on your legs, so I would see how you cope with that ordering and volume. I have done front -> high bar before and it is horrific: the sort of volume you are talking about will mean you may actually struggle to walk out the gym... Before you even get to the accessory work! :cool: Which means it will be awesome

    To cope with this, I would strongly recommend you take in something really sugary to rehydrate: whilst some may disagree, I found that my longer. Olympic listing sessions have been made a lot more tolerable by consuming a load of sugar mid-workout.

    The RDLs and split squats will have you truly ruined by the end of this session if you get them right and proper: I look forward to seeing your reports of your perspective on stairs... And that's assuming the weakness doesn't leave your body after the split squats.

    Enjoy! ;)
     
  20. grudas

    Capodecina

    Joined: Mar 12, 2008

    Posts: 20,566

    Location: West sussex

    Is it wrong that I can't wait to give it a shot??? Lol.. :D thanks man! We'll see how I like it on Saturday! :)