Oh lawd no, I think the guy's an utter clown. I was using him as an example of it doesn't matter how much gear and stuff you use, there are some things you can't do anything about (except maybe implants, but I've never seen male implants that look like natural muscle).
*** The 2014 Gym Rats Thread ***
- Thread starter mrthingyx
- Start date
Oh lawd no, I think the guy's an utter clown. I was using him as an example of it doesn't matter how much gear and stuff you use, there are some things you can't do anything about (except maybe implants, but I've never seen male implants that look like natural muscle).
Everybody is different, so everybody will develop differently. There are lists of exercises that can supposedly be done to improve chest aesthetics, but IMO, they make no sense and won't make any difference.
Just bench and use dumbells for chest pressing, and you'll be fine.
I agree, they don't seem to make any sense. As I understand it, it's just upper and lower pectorals, so incline to place more emphasis on the upper chest, and decline for the lower chest, anything else is bro-science.
You should be fine as long as you programme correctly around it.
You could even do:
- mini peak for first comp
- deload
- aggressive peak for second comp
If you're just starting out you are likely to see a lot of variation, so keep at it for a while.
However, it's important to note that shoulder mobility and position plays a huge role in pec development.
That's actually also incorrect. Pec minor runs underneath pec major.
Man of Honour
Will forge ahead and see how I get on. Going to take progress pics so I can see my development. Any tips on the best way to do this? Just before/after workout? Just before/after bed?
Soldato
Doesn't really matter as long as you're consistent - e.g. if you take photos and weigh yourself in the morning after you've gotten up and used the loo, then keep to that.
Associate
If you like 531, you can probably use it just fine on a cut to shred down. HIIT and some unpleasant droplets on the compounds after the formal lifting will sort you out nicely on a calorie deficit.
Thanks mate. So stick with 531, throw in some HIIT but I don't understand what you mean by droplets? I've been reading around other routines (like PHAT?) but as I've only been lifting since last August, pretty sure it's too much for me at the moment.
Associate
- Joined
- 4 Nov 2011
- Posts
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Wendler does actually suggest doing cardio alongside the routine to prevent yourself from becoming unfit. So you can carry on like normal and throw a bit of cardio in, your strength will suffer initially but make sure you're still eating enough and it shouldn't impact too negatively regarding strength gains. He speaks very highly of incline treadmill sprints (to recreate hill sprints) as I'm taking a guess you may go to a generic gym where equipment such as prowlers and sleds aren't available. He also encourages his philosophy of start small and improve in cardio aspects too, so start out with 1 or 2 days of doing a bit of cardio and then increase it if you feel necessary.
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Errr... Yeah. That should have read 'drop sets'.
Ultimately, there is nothing wrong with a routine like PHAT if you want to try it. If you are shooting for a drop in BF, then the routine doesn't really matter toooooo much provided you keep your calories and macros under control.
Associate
Hi all. I have fairly recently joined a gym. It is only a small gym, but it has all the basic equipment and free weights. It has a smith Machine as well.
Basically I am after building some muscle, all over my body, but particularly my upper body. I have never been very strong or had good upper body definition. My lower body (legs) are not too bad - years of cycling and playing football.
I am 36 and over the last year or so I have lost quite a bit of weight (about 3 stone) and improved my overall c/v levels to, I would consider a good level - last month I did an 80 mile bike ride. As a new gym user I am probably guilty of going 'too much' at the moment. This week for instance I have done 5 days (mon-fri). The gym I go to does not open on a Saturday or Sunday. I work 12 hour shifts so my sessions are going to vary each week between being able to go 3 days per week, to up to 5 days a week. All I have done at the moment is divide my exercises up into 3 parts and do 1 part each day I go up.
Exercise 1:
Barbell Curl - 3x8
Hammer Curl - 3x8
Alternating Dumbell Curl - 3x8
Bent over 1 arm Row - 3x10
Bent over Barbell Row 3x10
Deadlifts - 3x10
Lat Pull Down - 3x10
Core and Cardio work (usually an hour on treadmill)
Exercise 2
Close Grip bench press - 3x8
Tricep Extension - 3x8 (Not sure this is the proper name, its on a machine with a straight bar, and you keep your upper arms still and 'pull' down)
2 Arm seated tricep Extension - 3x10
Bench Press - 3x8
Incline Bench Press - 3x8
Decline Bench Press - 3x10
Incline Bench Fly's - 3x8
Core and Cardio work (usually 35 mins on rower (10,000 meters))
Exercise 3
Lateral Raise - 3x8
Upright Row - 3x8
Military Press - 3x8
Seated Shoulder Press - 3x8
Seated Calf Raise - 3x15
Seated Leg Press - 3x12
Leg Curl - 3x20
Squats - 3x20 (Smith Machine)
Core and Cardio work (Usually an hour on Treadmill).
Okay, as I said, regardless of how many days a week I go I just do the next exercise in line. So If I go:
Monday - Exercise 1
Tuesday- Exercise 2
Wednesday - Exercise 3
Thursday - Exercise 1
Friday - Exercise 2
etc,etc.
I bought some Bullnox to take before workout and some ON 100% Whey to take afterwards. I would like some advice on diet though if anyone can point me in the right direction. Having been on a healthy eating diet for the last 7-8 months and cutting calories and fat down, I know this is an area I am going to struggle with.
Diet is pretty much very similar each day;
Breakfast - Cereal (Porridge or 2x Weatabix's if I am working - Granola or Fruit and Fibre if I am not)
Lunch - Tuna and Pasta (1 small tin of Tuna with 30grams of brown pasta) with Rocket, spinach and beetroot
Dinner - Varies to be honest, but Steak and chips with Vegetables, Spaghetti Bolognase, Chicken Fajitas, Gammon and Jacket Potato, these are the sort of things I eat.
I do have 'snacks' throughout the day. I have a banana and a tin of fruit in between my breakfast and lunch. I then have another banana between lunch and dinner (this is more for when I am biking home). I also, sometimes (I would guess 3-4 times per week) have 'treats' at night. Usually these are either half a pack of salted or dry roasted peanuts or some ice cream (not healthy I know, but I do have a sweet tooth!!). Very rarely drink alcohol anymore, the wife and I go out every other Saturday evening, and I probably have 4 pints then.
My only other form of exercise is cycling. I bike to and from work which is 12 miles each way - but I only work 3 days per week. I do the occasional bike ride out, although since going to the gym I haven't been out on the bike for none work traveling.
Any advice would be much appreciated.
Basically I am after building some muscle, all over my body, but particularly my upper body. I have never been very strong or had good upper body definition. My lower body (legs) are not too bad - years of cycling and playing football.
I am 36 and over the last year or so I have lost quite a bit of weight (about 3 stone) and improved my overall c/v levels to, I would consider a good level - last month I did an 80 mile bike ride. As a new gym user I am probably guilty of going 'too much' at the moment. This week for instance I have done 5 days (mon-fri). The gym I go to does not open on a Saturday or Sunday. I work 12 hour shifts so my sessions are going to vary each week between being able to go 3 days per week, to up to 5 days a week. All I have done at the moment is divide my exercises up into 3 parts and do 1 part each day I go up.
Exercise 1:
Barbell Curl - 3x8
Hammer Curl - 3x8
Alternating Dumbell Curl - 3x8
Bent over 1 arm Row - 3x10
Bent over Barbell Row 3x10
Deadlifts - 3x10
Lat Pull Down - 3x10
Core and Cardio work (usually an hour on treadmill)
Exercise 2
Close Grip bench press - 3x8
Tricep Extension - 3x8 (Not sure this is the proper name, its on a machine with a straight bar, and you keep your upper arms still and 'pull' down)
2 Arm seated tricep Extension - 3x10
Bench Press - 3x8
Incline Bench Press - 3x8
Decline Bench Press - 3x10
Incline Bench Fly's - 3x8
Core and Cardio work (usually 35 mins on rower (10,000 meters))
Exercise 3
Lateral Raise - 3x8
Upright Row - 3x8
Military Press - 3x8
Seated Shoulder Press - 3x8
Seated Calf Raise - 3x15
Seated Leg Press - 3x12
Leg Curl - 3x20
Squats - 3x20 (Smith Machine)
Core and Cardio work (Usually an hour on Treadmill).
Okay, as I said, regardless of how many days a week I go I just do the next exercise in line. So If I go:
Monday - Exercise 1
Tuesday- Exercise 2
Wednesday - Exercise 3
Thursday - Exercise 1
Friday - Exercise 2
etc,etc.
I bought some Bullnox to take before workout and some ON 100% Whey to take afterwards. I would like some advice on diet though if anyone can point me in the right direction. Having been on a healthy eating diet for the last 7-8 months and cutting calories and fat down, I know this is an area I am going to struggle with.
Diet is pretty much very similar each day;
Breakfast - Cereal (Porridge or 2x Weatabix's if I am working - Granola or Fruit and Fibre if I am not)
Lunch - Tuna and Pasta (1 small tin of Tuna with 30grams of brown pasta) with Rocket, spinach and beetroot
Dinner - Varies to be honest, but Steak and chips with Vegetables, Spaghetti Bolognase, Chicken Fajitas, Gammon and Jacket Potato, these are the sort of things I eat.
I do have 'snacks' throughout the day. I have a banana and a tin of fruit in between my breakfast and lunch. I then have another banana between lunch and dinner (this is more for when I am biking home). I also, sometimes (I would guess 3-4 times per week) have 'treats' at night. Usually these are either half a pack of salted or dry roasted peanuts or some ice cream (not healthy I know, but I do have a sweet tooth!!). Very rarely drink alcohol anymore, the wife and I go out every other Saturday evening, and I probably have 4 pints then.
My only other form of exercise is cycling. I bike to and from work which is 12 miles each way - but I only work 3 days per week. I do the occasional bike ride out, although since going to the gym I haven't been out on the bike for none work traveling.
Any advice would be much appreciated.
Your workout is crazy.
I know you say you want to build muscle, and mostly upper body. But it may be worth simplyfying things drastically untill such a point you have more knowledge in such things.
Starting Strength etc, is a good starting point. It will involve squatting 3 times a week, which sounds obstructive to your goals. But a strong base will help you no end in building a stronger upper body/size.
I know you say you want to build muscle, and mostly upper body. But it may be worth simplyfying things drastically untill such a point you have more knowledge in such things.
Starting Strength etc, is a good starting point. It will involve squatting 3 times a week, which sounds obstructive to your goals. But a strong base will help you no end in building a stronger upper body/size.
Soldato
Don't put weight on it...?
Associate
Errr... Yeah. That should have read 'drop sets'.
Ultimately, there is nothing wrong with a routine like PHAT if you want to try it. If you are shooting for a drop in BF, then the routine doesn't really matter toooooo much provided you keep your calories and macros under control.
Thanks. Think I'll give PHAT a go while I'm still at home. If it feels too much to handle once uni restarts, I'll head back to 531
not ideal when I want to be squatting 3x a week though :/
Man of Honour
So a few days ago I started the three day split suggested in the "gym noobs" thread. Adapted it slightly to allow me to complete it quicker (e.g. one arm BOR became two arm) and all is done with dumbells. When I get a chance I'm still doing 'proper' weights with SL 5x5 using uv's weights.
As it's doing a lot of new stuff that I've not done before it's actually hurting me in new and interesting ways
SL 5x5 pretty much always left my legs wrecked and my upper body just gently aching. Now it's the other way round. Quite fun
As it's doing a lot of new stuff that I've not done before it's actually hurting me in new and interesting ways
SL 5x5 pretty much always left my legs wrecked and my upper body just gently aching. Now it's the other way round. Quite fun 
Soldato
If it's in your blood you will always feel down for not going the gym.
A man after my own heart.
Crazy is one word: unbalanced and - quite possibly - dangerous are another couple I can think of, given your proposal of 3*10 on deadlifts and 3*20 squats in a smith machine... and upright rows? Please don't do these. Also, as a cyclist, you should actually be doing a fair old amount of core work (this is different to 'abz' work) to make sure your power transfer is efficient whilst cycling.
Please do as Begbie suggests and go and read up about Stronglifts/Starting Strength or - for a great basic bodybuilding routine - the Beginner's guide linked in the OP of this thread. As somebody who's not that worried about legs, you have a lot of very specific exercises for legs...
Associate
Just got back home after surgery. I'm able to go back to the gym next week 
Haven't been since late March / early April so will take some getting used too
No squats or leg work for 3 months though. Luckily shorts season is almost over
Haven't been since late March / early April so will take some getting used too No squats or leg work for 3 months though. Luckily shorts season is almost over