*** The 2014 Gym Rats Thread ***

Rather than creating a new thread I figured asking here would get the same guys looking and hopefully answering!

I've just started going to the gym, following the routine outlined by Gordy, however previous to this I was going to a bootcamp which focused on high intensity kettlebell training, designed basically for fat loss and conditioning, but not so much for strength. The bootcamp has helped me increase strength, but obviously not to the extent a stregth based routine would have.

I'm really not enjoying with the chest/shoulder/tri day due to embarassment really as I'm a big guy who's struggling to bench 40kg. What sort of progression can I expect on these lifts?

The back/biceps day I'm far more comfortable with and am lifting as much as I expect of myself at the moment and the same can be said of leg day, squatting 70kg nice and deep etc. This comes from the kettlebell circuits in the bootcamp we were doing lots of squatting, swings, cleans, jerks, snatchs which helped core strength, hip drive and burnt the lower back, glutes, quads and hamstrings nicely.
 
Somnambulist said:
The list of reasons why I need to change to the harder-to-get-to-and-from-even-though-it's-closer-to-where-I-live-gym grows. As a horrible commuter, the lack of buses there and back makes it a **** to get to after work, but I've decided to get a decidely non-bromo Brompton which I can take w/me to work and cycle to the gym and then back home afterwards.

1) 3 squat racks vs the single one I have now
2) bumper plates and fully matted floor vs bare plates, few mats and the gym being above shops
3) lockers vs holes in the wall
4) showers vs watery holes in the wall
5) places to hang rings off vs no thanks jeff currently

New ones
6) an actual GHR machine!!!!1
7) the less nastily designed leg press machine (for single leg press)
8) they sell all the zero calorie Walden Farms stuff
9) on site sports physio / massages (my body is ready)
10) - the Nandos is a 2min walk away

Moving nao.
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The Nandos alone would be enough to get me moving gyms!
 
FrenchTart said:
Yeah. I guess what I meant was that I sort of feel I should lower the weights for myself so that my arms are matching up. But I guess if the left arm is lifting into lock-out "eventually" (it's normally only a half second behind...but it's certainly a noticeable lag) it's still doing similar work?
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Having suffered a broken wrist a couple of years ago, my rehab effectively consisted of shedloads of dumbell work to make sure both sides were working the same way, with progress set at the rate of my recovering arm.

The reason being - as I understand it - that in order to move weights using a barbell/etc. the weaker body part will obviously not be able to exert the same force and - as a result - the body will adapt to this by using different musculature, leading to compromised form (even if you don't notice it), and other nasty imbalances that cause problems later down the line...

The whole "it never really healed properly" is a manifestation of this: chances are the tissue is perfectly healed from whatever initial trauma occurred, but the issue/pain is due to built-in or unresolved muscular/skeletal imbalances that were set up as a result of improper rehabilitation.

Bear in mind this is me posting off the top of my head, based on experiences I have had and discussed with my physio (due to any number of problems I have caused myself over the years), so feel free to take it with a pinch of salt.

And regarding physios: if you have a good one, there certainly are not a waste of time or money. A decent (proactive) sports physio is worth their weight in rhodium. Doctors are - for the most part - useless, but that's not what I'm talking about. :)
 
FINALLY some justice: http://www.gbpf.org.uk/news/drug-test-results/

There's still more people CLEARLY on gear, so with any luck they'll either go to an untested fed or just go away all together.

The 4 caught all train at the same gym/club.

Really really sad though that NI was the only ones caught, mean we're either the only ones on gear or we're the only ones stupid enough to get caught. Either way cheaters can gtfo please :)
 
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Not very surprising tbh

Got nothing against those who use gear and are honest about it but those who blatantly lie about it really irk me off, especially when they compete in natty comps.
 
Not surprising at all and I'm the same, that's their choice but please don't try BS your way in a natty comp and act like you've earned your first place/records.

Records being expunged, medals to be returned etc so it's a good start.
 
Canary Wundaboy said:
I am a bit scared of the free-weights section in our gym, so tend to stick to the resistance machines and then nab a pair of dumbbells when nobody is looking.
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Why?

Just pluck up the courage and get it done, nobody in there is bothered what you are doing or look like, just ignore them, remember they were once the guys who were anxious about looking like the new guy.
 
^ This

Just don't carry the dumbells over to the squat rack.

Saying that I use a home gym now but that's for entirely different reasons, mainly time saving. Do miss the social aspect of it though.
 
Hi all im wanting to start doing free weights at the gym as so far i have only used the weight machines. However i have a few concerns a) I have no idea what to do with them (if some body could link me to a decent page that shows you the correct movements and how to use the weights would be great), b) a bit like a person a few people ago i dont feel comfortable going into this part of the gym as its where the heavy lifters are. Also what is the best beginner free weights workout.
 
Liam* said:
Hi all im wanting to start doing free weights at the gym as so far i have only used the weight machines. However i have a few concerns a) I have no idea what to do with them (if some body could link me to a decent page that shows you the correct movements and how to use the weights would be great), b) a bit like a person a few people ago i dont feel comfortable going into this part of the gym as its where the heavy lifters are. Also what is the best beginner free weights workout.
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Hello

Read the OP: http://forums.overclockers.co.uk/showthread.php?t=18569060

Then decide WHAT you want, strength? Size? There is a beginners guide in the OP, along with other links to mobility (V.important) and form (V.important) threads.

You also want to get our diet down and sorted, you won't get anywhere if that is all over the shot.
 
Liam* said:
That's great just what I'm after, I will download it when I get my iphone tomorrow. Thanks ;)
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You'll need to choose a routine. There are a few suggested for starters - personally I went with Stronglifts 5x5 and found it to be great. You'll start off on extremely low weights but don't be tempted to skip ahead as that whole process is really about teaching you correct form so you attain maximum lifting power and minimal (ideally none) injuries.

Be sure to check out the excellent thread on form (linekd below). Tons of useful guides and videos. http://forums.overclockers.co.uk/showthread.php?t=18398834

Personally I would be a bit worried about starting out by myself as having someone to check your form is really really really useful. I'm not saying that you shouldn't do it - just that you will need to be extra careful and research everything extremely thoroughly.

edit: Beaten by Delvis :p
 
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