Man of Honour
I think this is the first time I've looked at this thread in months. Pls forgive
*** The 2014 Gym Rats Thread ***
- Thread starter mrthingyx
- Start date
Man of Honour
First proper beefcake in over a month... Despite doing ridiculously low weights and it not even being the next day yet, my muscles are crying 
how often do you guys take a week-two off and let your body "relax" ?I've been at it for ~18 months and wonder if I should take a break
Depends... If doing a bodybuilding routine, then there is no need as your central nervous system doesn't get so fatigued. If strength training and frequently going over 80-85%, then 6-8 weeks, depending on how you feel.
There is no set timeframe, but it should be easy to recognise when you are stalling badly: this is an indicator that your CNS needs some rest to recover, which is where the 'de load' week comes in.
Practically, however, it is up to you: take as much time off as you want, but any more frequent than the above, and you may well sabotage your gains. You aren't going to shrivel up or turn into a weakling by taking a week off, and it may be just what you need to bust out a new 1RM the week of your return.
Associate
2 day long chest doms, what is this witchcraft.
Stopped doing Stronglifts, naff gym only has smith machine and was playing havok with my knee's. Back to the split routine.
Stopped doing Stronglifts, naff gym only has smith machine and was playing havok with my knee's. Back to the split routine.
err Leg day has been cancelled...
http://www.croydonguardian.co.uk/news/11270202.Explosion_reported_at_car_workshop/?ref=var_0
My gym is in the upstairs of this garage!
http://www.croydonguardian.co.uk/news/11270202.Explosion_reported_at_car_workshop/?ref=var_0
My gym is in the upstairs of this garage!
Soldato
Feel like I've trapped a nerve in the bottom of my trapezius after doing weighted dips the other day. Any ideas what it could be/ how to remedy it? Tried foam rolling my back a lot.
There are some variations here (http://www.seriouspowerlifting.com/2843/articles/20-rep-squat-program) along with other websites.
Sounded interesting enough (quite like the idea of a 6 week program to mix things up a bit) but I'd love to hear what you'd do to improve it, mrthingyx!
Sounded interesting enough (quite like the idea of a 6 week program to mix things up a bit) but I'd love to hear what you'd do to improve it, mrthingyx!
If you want six weeks, do a round of Russian Squat Routine...serious gains and seriously fun.
Yeah do that, it really is fun. You will be sad when its nearly over...honest.
Already done one cyxle, pushing along with my next one.
Pain pervert
Im about a month and half into mad cow. I still got a way to go yet before I change programs. But when I do I was thinking of giving smolov squat program ago, is that what your doing?
What are you after: size or strength?
What is your training history like?
If you want six weeks, do a round of Russian Squat Routine...serious gains and seriously fun.
Strength mainly, been doing 5x5 for a while but fancy mixing it up a bit!
Tell me more about this Russian squat routine!
Pain pervert
Im about a month and half into mad cow. I still got a way to go yet before I change programs. But when I do I was thinking of giving smolov squat program ago, is that what your doing?
Smolov is a bit too complicated for me, and too focused on squats and recovery, to the need to exclude all else. RSR - for me - dovetails nicely with my early morning weightlifting regime, three times a week. And the first 'cycle' (I truncated it to four weeks) gave me 20kg on my squat RM...
It involves squatting 3 times a week at around 80% 1RM as the volume builds over three weeks; the next three weeks involve building intensity as volume drops off, culminating in a 1RM test.
If you have an Android phone, there is an app for it.
Generally speaking, I don't find it particularly arduous, and it may be a bit much unless you are focused on squatting: my pulling strength at the moment is not really a problem, so just some MOAR legs. And it works.
If you are topping out on 5*5 it might be an alternative, provided you do the sessions required and recover fast enough for your other lifts.
I'm a total noob at this and only just started. But for the first time ever I tried some squats tonight. My god they hurt don't they! I did them in the garage (squat rack) and I had trouble getting the car back in there after
I've got a long way to go...
I've got a long way to go...
Sounds good, there's this app on the iphone https://itunes.apple.com/gb/app/squat-cycle/id404640691?mt=8 is that similar?
How do you fit other exercises into that routine?
How do you fit other exercises into that routine?
If your too much of a pansy for the russian squats routine (like me
) then 5/3/1 is worth a look. Just started another cycle, but I love it. Always seem to progress really well on it. Few guys on here have logs with using this, Freefaller and LiE spring to mind.
I train five days a week across eight sessions. .. for RSR, I will train in the morning and squat in the afternoo, Then do chest'n'bize on Tuesdays and Thursdays.
And that app looks about right.
If your too much of a pansy for the russian squats routine (like me
Few guys on here have logs with using this, Freefaller and LiE spring to mind.
5/3/1 is another good routine, but npt one I have used, and it also focusses on the lifts you want (dead, squat, bench, whatever) rather than just squats.
I understand - or have heard - that it is a good progression for 5*5 lifters, so it is probably worth a look, too.