*** The 2014 Gym Rats Thread ***

Suarez7 said:
Nearly everything has been linked with cancer now anyway, you wouldn't be able to eat, use a mobile phone, place a laptop on your lap if you listened to all these studies or surveys.

Absolutely silly, if I get cancer I get it I'm not gonna start blaming my diet or that time I spent too long with a phone pressed against my head.
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I'll probably post something in GD and blame immigrants or the unemployed.
 
First time back in the gym today since middle of last year. I tried training the exact same way I did before when I left and ... well ... I've never been as closed to puking in the gym as I was today. I've only just stopped shaking and it's been 3 hours since I came home. My whole body feels like lead. But it feels great. I've missed this.
 
having followed Steedie's begineers guide for the last 5 weeks I have seen some real improvements in my upper body and starting to get to where I want to be. I am looking to change the routine now to work my muscles harder. I have seen the following routine and want to check that its a good next step on my journey:

Workout 1 - Back and Biceps
Wide Grip Pull Up (3 x 8)
Chin up (3 x 8)
Bent Over Row (3 x 5)
Reverse Bench Flye (3 x 10)
Dumbbell Curl (3 x 8)
One Arm Row (3 x 10)

Workout 2 - Chest and Triceps

Wide Grip Bench Press (3 x 5)
Bench Flye (3 x 10)
Incline Bench Press (3 x 5)
Incline Flye (3 x 10)
Dumbbell Bench Press (3 x 8)
Modified Skull Crusher (3 x 12)

Workout 3 - Legs and Core

Deadlift (3 x 5)
Walking Lunge (3 x 10)
Stiff Legged Deadlift (3 x 8)
Lunge (3 x 12)
Barbell Squat (3 x 5)
Kettlebell Swing (3 x 20)

Workout 4 - Shoulders and Traps

Overhead Press (3 x 5)
Dumbbell Press (3 x 8)
Seated Press (3 x 8)
Seated Lateral Raise (3 x 12)
Upright Row (3 x 8)
Barbell Shrug (3 x 10)

Weight has gone down slightly over the last 5 weeks - still need to improve my diet massively, however I have lost inches on my waist and hips and gained inches on my chest and arms.

Advice would be appreciated.
 
mainly as I have read many articles that suggest changing routine allows for maximum growth and prevents the muscles getting used to a smaller number of specific exercises. plus I suppose there is the old adage that a change is as good as a rest.
 
Hi all

What size/weight resistance band would you recommend for assisted pullups and some mobility work?

Thanks in advance!
 
Wouldn't use one for chins, but would do controlled negatives.

For mobility, the black one from Pullum Sports, or dark blue from Myprotein. Anything else is pointless for me.
 
Bar said:
having followed Steedie's begineers guide for the last 5 weeks I have seen some real improvements in my upper body and starting to get to where I want to be. I am looking to change the routine now to work my muscles harder. I have seen the following routine and want to check that its a good next step on my journey:

Workout 1 - Back and Biceps
Wide Grip Pull Up (3 x 8)
Chin up (3 x 8)
Bent Over Row (3 x 5)
Reverse Bench Flye (3 x 10)
Dumbbell Curl (3 x 8)
One Arm Row (3 x 10)

Workout 2 - Chest and Triceps

Wide Grip Bench Press (3 x 5)
Bench Flye (3 x 10)
Incline Bench Press (3 x 5)
Incline Flye (3 x 10)
Dumbbell Bench Press (3 x 8)
Modified Skull Crusher (3 x 12)

Workout 3 - Legs and Core

Deadlift (3 x 5)
Walking Lunge (3 x 10)
Stiff Legged Deadlift (3 x 8)
Lunge (3 x 12)
Barbell Squat (3 x 5)
Kettlebell Swing (3 x 20)

Workout 4 - Shoulders and Traps

Overhead Press (3 x 5)
Dumbbell Press (3 x 8)
Seated Press (3 x 8)
Seated Lateral Raise (3 x 12)
Upright Row (3 x 8)
Barbell Shrug (3 x 10)

Weight has gone down slightly over the last 5 weeks - still need to improve my diet massively, however I have lost inches on my waist and hips and gained inches on my chest and arms.

Advice would be appreciated.
Click to expand...

Stick with Steedies workout, 5 weeks on a workout is not long at all!

I changed workouts once, it was a mistake. Shall be sticking to this one for as long as I keep gaining.

Always remember you're notepad :)
 
After doing mainly BB'ing type routines for the last 12-18 months I recently started Starting Strength and hit 100kg squat for the first time (3x5) at roughly 67kg bw. Pretty pleased with that. Also managed 50kg OHP but missed my last rep so i'll have to repeat that next time.
 
Does anyone use arginine or beta-alanine to help with pump / vascularity.

I have a shoot in a few weeks, and been told I need the "road map" look. I have been using AAKG (in high doses) but not seen any real affect but vascularity has a huge influence on genetics and of course low bodyfat.

perhaps something like NO-Explode, Superpump250 ?
 
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