And be prepared to squeal like a stuck pig.
*** The 2014 Gym Rats Thread ***
- Thread starter mrthingyx
- Start date
And be prepared to squeal like a stuck pig.
Man of Honour
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That or PVC pipe - we've got some at our gym, we got them from some off cuts from a warehouse that were chucking them out. Nothing like free stuff! 
Just wanted some advice on my routine and whether it's sustainable to train this often when increasing weights and looking for strength.
Currently work out every day of the week in this order:
1st day:
Benchpress
Seated Military Press
Dips
Incline flys
2nd day:
Deadlift
Pendlay row
Seated cable row
Dumbell row
3rd day:
Squat
Cable curl
Cable rope pushdowns
Lateral raises
Then repeat, so every week I'm doing one of those routines 3 times. I've been trying to keep it simple and not overdo it with too many exercises, the 3rd day as you can see is basically squats then some accessory exerices. I've noticed there's not many shoulder exercises in my routine and this could become an issue.
Currently work out every day of the week in this order:
1st day:
Benchpress
Seated Military Press
Dips
Incline flys
2nd day:
Deadlift
Pendlay row
Seated cable row
Dumbell row
3rd day:
Squat
Cable curl
Cable rope pushdowns
Lateral raises
Then repeat, so every week I'm doing one of those routines 3 times. I've been trying to keep it simple and not overdo it with too many exercises, the 3rd day as you can see is basically squats then some accessory exerices. I've noticed there's not many shoulder exercises in my routine and this could become an issue.
Quick question.
Had a few weeks off (due to exam etc).
Going to start 5x5 again. Was thinking of doing Upper body stuff (Bench, Shoulder, Row etc) in the morning before work and Squats after work.
Is it a good idea to split like this or is it more beneficial to do the routine in one go?
Thoughts.
Had a few weeks off (due to exam etc).
Going to start 5x5 again. Was thinking of doing Upper body stuff (Bench, Shoulder, Row etc) in the morning before work and Squats after work.
Is it a good idea to split like this or is it more beneficial to do the routine in one go?
Thoughts.
Why not just do Stronglifts (if you're in your first year of lifting) or something else like 5-3-1 if not? You will get tired and make no gains beyond your first three weeks at most unlrss you are used to this and can manage your diet and recovery like an absolute boss...
You can and - provided you eat a lot and manage your recovery it is not the worse thing in the world. But you are not a pro, doing this full time, so your fains will be limited and you may well injure yourself as a result. So just stick to one session a day... it works best for 99.9% of people.
I started with stronglifts a while back, I then felt I wasn't doing enough per workout so added the other exercises in. My recovery is good I would say, doing the above I am still gaining strength and I've been doing that for longer than 3 weeks.
It wouldn't be 2 big sessions, just splitting a typical A or B routine into half.
For example Monday morning do Bench Press and Military press and then in the evening do Squats?
Then I would contend you are still going through noob gains.
No problem at all, but you are not really letting your body or CNS recover properly. So whilst you are making gains now, you could be making MOAR... And over a longer period.@AndrewNR: it is possible (I have tried it for a while), but it isn't optimal. Working out does a number of things, one of which is batter your endocrine system (and put your tissue under stress), the other is stress your CNS, which will limit your central drive in repeated sessions.
Depending on how you structure the loading for these sessions, it CAN be done, but it takes a fair bit of work to get it right as you can only go heavy for do long... I tried heavy weightlifting in the AM and squatting heavy in the PM and it is possible, but don't even think about trying to cut whilst doing it, or getting less than 8hrs kip a night.
Then I would contend you are still going through noob gains.
Should I start 5x5 again then at my current weights? I was already doing all these at 5x5 anyway. Should I lower deadlifts to just 1 set?
Bench: 90kg
Squat: 70kg
Deadlift: 100kg
Overhead press: 60kg
Barbell row: 50kg
Not necessarily.
If you do Stronglifts, I would always suggest 3 sets of deadlifts at least. Because I am a crazy rebel.
I would also suggest including all of the accessory work you are doing, and more (RDLs, chins, core work)... So it is all good.
If you do Stronglifts, I would always suggest 3 sets of deadlifts at least. Because I am a crazy rebel.
I would also suggest including all of the accessory work you are doing, and more (RDLs, chins, core work)... So it is all good.
Associate
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Just wanted to come back and say thanks for the advice from the previous page - I ramped gently back up from 1450 to 2100 cals per day and my weight has wobbled and then dropped back to 12st dead where I was at that point. So I can nudge cals into a small deficit and keep that going for longer. Cheers.
Soldato
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Could someone suggest me a weekly weight lifting routine. This will be done at home, I have an incline/decline bench, dumbbells, a bar and over 100kg of plates. I don't have a squat rack or power cage so I was planning to do most of my exercises with the dumbbells at the moment. In theory I could do deadlifting with the bar but that's it.
I know most of the exercises I could do with the dumbbells, but would like some advice on which ones to group together. Is there any rationale behind doing groups of exercises on certain days? Is there any reason why I shouldn't just do everything on the same day? How much rest should you have between workouts? Should you wait until there is no muscle scoreness? I should mention that I run ~8 miles a couple of times a week, so whilst I appreciate the need to incorporate leg exercises into my lifting routine I was not planning to go very heavy.
It has been been 5+ years since I have done any weights, would you suggest I should spend a couple of weeks with slightly lighter weights to practice my former, or will that improve faster by going for heavy weights straight away. I ask because I did some dumbbell bench yesterday and though I was able to lift the weight (50kg) fine, I felt that there was a bit of "wobble".
Finally how important is it to warm up.? What would you suggest I do?
I know most of the exercises I could do with the dumbbells, but would like some advice on which ones to group together. Is there any rationale behind doing groups of exercises on certain days? Is there any reason why I shouldn't just do everything on the same day? How much rest should you have between workouts? Should you wait until there is no muscle scoreness? I should mention that I run ~8 miles a couple of times a week, so whilst I appreciate the need to incorporate leg exercises into my lifting routine I was not planning to go very heavy.
It has been been 5+ years since I have done any weights, would you suggest I should spend a couple of weeks with slightly lighter weights to practice my former, or will that improve faster by going for heavy weights straight away. I ask because I did some dumbbell bench yesterday and though I was able to lift the weight (50kg) fine, I felt that there was a bit of "wobble".
Finally how important is it to warm up.? What would you suggest I do?
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Does your bench have a rack on it? I'm guessing it must do...? Either than or clean the bar to rack position.
Alternative is to (*chuckles*) do a Stronglifts-type routine using the bar in front rack, but to use Bulgarian Split Squats as your "primary" movement.
Practically, goblet squats are another good way of doing things.
Warmpus? As much as you need to start moving comfortably. That varies person to person and depends on the existing limitations you have (pec tightness, hip mobility, etc.). I use a mix of light weights and stretching (z0mg!) as my mobiulity is generally pretty good.
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I haven't trained properly for 3 weeks due to holiday in Crete and gym was closed this week....how do you guys handle such breaks? do you just do 75% of the weight you normally lift for each exercise for 2 weeks to ease back into it?
I just go straight back to what I was lifting before the break, you'll probably found you won't have lost any strength and depending on how long you'd been training without a break your strength may actually have increased from the rest.
Depends on how you feel. I've come back from periods off stronger than before, and also significantly weaker...
Turn up, see how you feel, and work out accordingly.
I've now not trained for close to 3 weeks, which although hampered gains I've felt like I needed. I'll be doing 2-3 days of some all over body workouts and then getting back into properly.