*** The 2013 Gym Rats Thread ***

Begbie said:
Good three day split.

What is your routine though?
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Chest and tris:
Bench 5 sets. 3x8 & 2x5 or less on heavier weights.
Dumb bell work after. Flys and incline chest 5x8 maybe some pec dec too.
Tricep machine
overhead dumbbell extensions
Overhead cable extensions.

Same sort of things on the other days really but I haven't done them yet this was my first day back.
 
Syla5 said:
But that's my point, you can't just give it a bash. Fr it to work you need to eat, sleep, ad breath the program. Lots of food, lots of focus. It's like a bb'er prepping for a show, you not just give it a bash.
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Trust me: I'm into my third week of what feels like a brutal 5-day/week routine and it is hard.

If I didn't have a fascination with and love for Olympic lifting, I certainly wouldn't be doing it, because I have to eat an obscene amount of food, sleep for at least 8hrs a night just to keep fresh enough to survive the next session.

For example, today was clean day and not only is every muscle in my body complaining 12hrs after my workout, I'm going in for it again in 10hrs. I need to get some more food down me and sleep in that period, and my DOMS is pretty unpleasant. Three weeks in. And my hands are in pieces from the barbell...

To be fair, however, I don't do isolation exercises...
 
Mason- said:
Chest and tris:
Bench 5 sets. 3x8 & 2x5 or less on heavier weights.
Dumb bell work after. Flys and incline chest 5x8 maybe some pec dec too.
Tricep machine
overhead dumbbell extensions
Overhead cable extensions.

Same sort of things on the other days really but I haven't done them yet this was my first day back.
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Seems a bit random really.

What do you mean by 5 sets of 3x8 & 2x5?

What are your goals?

Something like this (In my noobish opinion) would work better;

Bench 5x5
Dips 3x8 (or however many you can manage for reps )
DB Incline Press 4x6 (last set go for max reps or close too it no need)
Close Grip Press 3x8

I always like to go by less exercises but more work on the exercises that I do. Realisticly doing 3 different tri exercises aren't going to work your tris any more than the one exercise but with more effort in that one exercise.

Well that works for me anyway.
 
BroB9 said:
I've seen quite a bit recently about strength/hypertrophy hybrid programs, namely Layne Nortons power/hypertrophy routine, and I've not seen much about them here, any reason why? My goals are to add mass, but I like lifting big weights too :P So in theory this should be perfect, just wondering if there's a reason I don't see things like this talked about more frequently?

For those of you who are unfamiliar with the programme, it goes along these lines


Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy
Day 7: Rest
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It's a decent programme.

It's one of my "I'm bored of powerlifting but don't want to go full bro" programmes. But then I haven't used one of those in ages.
FeFiDoh said:
I have a question regarding deadlifts. Where should the bar be on your shins during starting position? To me it feels like it slightly to low down my my shins. When I get in to what feels like a really nice deadlift stance, where I feel comfortable everything seems to be aligned the bar is to low. I tried deadlifts the other week in the squat rack using the bar at the bottom which keeps the barbell up off the floor, this was to high for a starting position really, it came to a little below knee height. I know it was easier because of the height of my lift but it felt my natural, my back was nice straight and legs/hips all seemed to be in perfect alignment, something I can replicate when the bar is higher than doing it from the floor. Not sure what size the weights are down KISS but the bar comes to probably 1/4 or 1/5th of the way up my shin and I would say feels around 2-3 inches lower than what seems ideal.
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The bar should be...on your shins. I think I'm misunderstanding the question...

You should only be deadlifting with full sized plates, and not out of a rack.

Have you watched the relevant videos in the exercise guide thread?
 
icecold said:
The bar should be...on your shins. I think I'm misunderstanding the question...
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I believe he's asking what height the bar should be off the ground.

I can say a 25kg plates worth height but I have no idea on the exact measurement :D Although KD covered it
 
FeFiDoh said:
Snip.
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Scott Herman does good YouTube videos on exercise forms, but only watch him for those, don't watch him giving like workout advice, because he spouted out about doing abs first to get your abs to come through quicker with diet, and it just doesn't seem logical doing abs right before you Squat or Deadlift.
 
I do believe things are working!!!

I have droped my weight from 70kg to about 69.8kg in two weeks, small but I have cheacked a few times and it seems it is not an anomaly.

Also my clothes fit abit better etc etc etc.... now I just have to keep it up!!
 
Yep, simple as that now Opeth. Don't worry about shedding it quickly either, you could drop it faster but there probably isn't much point.
 
opethdisciple said:
I do believe things are working!!!

I have droped my weight from 70kg to about 69.8kg in two weeks, small but I have cheacked a few times and it seems it is not an anomaly.

Also my clothes fit abit better etc etc etc.... now I just have to keep it up!!
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200g is not a particularly large drop, not knowing how you've measured it (measured different time of day, pre/post eating, warm/cold day, etc.).

Assuming you've kept these consistent, good work on the consistency. However, I would suggest dropping another 100 calories from your diet to chivvy things along a bit faster now you've been at it for 2 weeks.

IIRC, take out your evening yoghurt and dried fruit. And no, I don't care if you have a sweet tooth. ;)
 
opethdisciple said:
I do believe things are working!!!

I have droped my weight from 70kg to about 69.8kg in two weeks, small but I have cheacked a few times and it seems it is not an anomaly.

Also my clothes fit abit better etc etc etc.... now I just have to keep it up!!
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That's ridiculous, things obviously aren't working

0.2kg in weeks isn't even 1lb!

You should have dropped at least 1kg in that time if you were doing things properly
 
Don't discourage him! He's just about (assuming a lot of things) getting things consistent! :D ;)

Opeth's problem is he's eating too much (his diet is in one of his threads somewhere).
 
Steedie said:
That's ridiculous, things obviously aren't working

0.2kg in weeks isn't even 1lb!

You should have dropped at least 1kg in that time if you were doing things properly
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This.

My weight for example went from 81kg to 81.9kg in a day, purely down to water (both weights taken in the morning).
 
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