*** The 2014 Gym Rats Thread ***

Delvis said:
Similar to 5x5, but rep ranges at 8-12.....how is that the same? :D
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It's not the same, it's similar. ;)

All Pro has 7 exercises, 5 of which are the same as 5x5. (Small exceptions)

It's:

Squat
Flat Bench
Bent Over Row (45 degree not pendlay)
Overhead Press
Stiff Leg Deadlift
Barbell Curls
Calf Raises

I's still a x3 per week full body routine which uses compound movements (mostly) and progressive overload. It's fully explained here.

http://forum.bodybuilding.com/showthread.php?t=160947761

Off to do my 'Light day' right now.
 
Milkybk said:
Thanks for the input guys. Do you think these sorts of training programs are better suited a "beginner" more than a traditional 4 day split?

I'll give you guys some info. I'm 6 foot, 80kg with 18% BF. I eat a very well balanced diet with no processed foods and a good mix of protein, carbs etc. I keep it all recorded so I know it's on track too. I've increased by protein intake since starting the gym again.

When I was younger I trained from 17-19 heavily in the gym, mainly using circuit training due to playing a lot of rugby. I also did all the main compound lifts such as squats, deadlift, bench press etc. so I've got a reasonable idea what I'm doing. However I'm obviously out of shape slightly and will take a bit of time to get the form back for these main lifts.

I'd rather seek advice on here than on BB.com etc. There's a lot of great information on there but unfortunately almost every thread turns into a willy waving contest, making it hard to get the help you need.
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If your new just lift weights and eat clean.
We can all preach to you about do X routine or Y routine - there's no right/wrong answer here but ultimately as long as your training regularly with weights and eating vaguely right you will see results.
 
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Yeah most people with experience will say the same thing. It doesn't matter too much what program you do as a beginner as long as you're consistent and eat big. Just pick one you like the look of and get stuck in.
 
Stronglifts and Starting Strength are probably the 'best' - IMHO - programmes to start with because they:

- are simple;
- concentrate on compound lifts;
- build both strength and size, depending on diet.

If you're after a more specific type of routine, I'd actually start with Stronglifts for a couple of months and then review where you're at, what you're doing and what your goals are.

Keep it simple and you will make awesome progress. :)
 
I've just noticed that over the last couple of years i've been increasing my protein shake intake without really noticing. At the moment I have:

2 scoops at breakfast
2 scoops when I get home from work/pre workout
2 scoops before bed

Each scoop should be roughly 20grams! So that's 120grams of my daily protein intake from shakes.

Does this seem excessive to you guys? I aim to get about 200grams a day, so it's more than half. Do I need to work on dropping this down or do you think that's ok?

I blame cutting for this! Always paranoid about losing muscle when i cut so overcompensate with protein shakes!
 
Massively excessive considering you'll be getting a fair bit more than 80g from the rest of your diet i'd imagine.
 
Any of you know where I can read up on supplement usage? I'm looking for basic English explanations. None of this scientific jargon.

I wouldn't class myself as a serious supplement user. I probably buy a tub of mass gainer once every two months... This is no doubt down to my lack of knowledge.

Any straight forward info would be much appreciated.
 
DAIR said:
Any of you know where I can read up on supplement usage? I'm looking for basic English explanations. None of this scientific jargon.

I wouldn't class myself as a serious supplement user. I probably buy a tub of mass gainer once every two months... This is no doubt down to my lack of knowledge.

Any straight forward info would be much appreciated.
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What kind of info? Supplements should be used to increase your intake of something if your diet is lacking in that specific thing.

A mass gainer will probably be packed with protein, carbs and lots of calories. From personal experience I would stay clear of them. when i first started going to the gym when I weighed only 9 Stone i started taking a mass gainer and ended up putting on way too much fat.
 
DAIR said:
Any of you know where I can read up on supplement usage? I'm looking for basic English explanations. None of this scientific jargon.

I wouldn't class myself as a serious supplement user. I probably buy a tub of mass gainer once every two months... This is no doubt down to my lack of knowledge.

Any straight forward info would be much appreciated.
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Poke mrthngyx he's normally good some good sources for supps info.
 
Good day folks, been ages since I posted in here.

I stopped going to the gym months ago because I got burnt out from all the physical exercise I was doing and studying to do in my spare time. I went from 160lbs, 6 weeks ago when I went back I was 148!! Man I felt so skinny and weak was horrible. Feels good to be back though. Managed to gain around 1lb per week so far, weighed myself Friday and was 155. Still not huge but progress at least. I just keep thinking to myself if I had continued where would I be now! Having to start from scratch basically :(

Lesson from all of this? Don't stop!
 
XeNoN89 said:
What kind of info? Supplements should be used to increase your intake of something if your diet is lacking in that specific thing.

A mass gainer will probably be packed with protein, carbs and lots of calories. From personal experience I would stay clear of them. when i first started going to the gym when I weighed only 9 Stone i started taking a mass gainer and ended up putting on way too much fat.
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My diet it pretty good. I just want to educate myself further on these supplements.
 
I've tried one before I got with a bulk order. I didn't expect much but the taste is fine for a ready meal and £11.50 a week if you work 5 days isn't bad.
 
Ayahuasca said:
I've tried one before I got with a bulk order. I didn't expect much but the taste is fine for a ready meal and £11.50 a week if you work 5 days isn't bad.
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Yeah the price isn't too bad, I don't mind paying up to £3 for a lunch really, and I'll only need 4 a week as I go into town for lunch on Fridays.

Looking forward to finishing my cut, I hate being hungry all day!
 
Know them feels, currently doing IF and only eating about 1500-2000 calories a day. It gets easier after the first few days but I'll always be fat man at heart.
 
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