*** The 2016 Gym Rats Thread ***

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Steedie

Steedie

Steedie

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That time of the year again!

New year, new thread! Time to get motivated and plot your PB's and gains goals for the year ahead.

If you need any ideas or advice, or if you're new and just starting out, then you're in the right place my fellow gym rats!

To 2016!!
 
Local B&M or Poundland will be fine. I picked up a load of tupperware from Poundland only recently, all with clips so no worries about leaking or not being sealed properly
 
MoNkeE said:
Someone spec me an arm routine. This is what I did last week for a rough guide:
Arms
CGBP
20kg 15
60kg 12
85kg 10/8/8
50kg / 40kg / 30kg / 20kg
10 / 10 / 10 / 10
10 / 10 / 10 / 10

DB OH Ext
30kg 12/12
40kg 8/10

Machine Dips
70kg 15
75kg 15
80kg 15

BB Curlz
35kg 12/12/12

DB Curlz
9kg 8/8/8

21s
20kg 7/7/7
20kg 7/7/7
Click to expand...

Disregard 21's, they are awful. I used to love them when I first started but only because I saw Ronnie Coleman do them so assumed they must be good. They'll aggravate the **** out of any forearm injuries you have and biceps work best when stretched, as you know which these don't do.

EZ Bar Curls/Skullcrusher Superset - 12/12x3
FST-7 Single Arm Preacher Curls - 10x7 (30 second rest max between sets)
CGBP (with two DB's not the bar*)/Hammer Curls Superset - 12/12x3
FST-7 Cable Pushdowns - 10x7 (30 second rest max between sets)
Cable Overhead Extensions/Cable Curl Superset - 12/12 x3

Is what I'll be doing tonight, maximum pump. Obviously lower the weights a bit


* like this https://cdn.muscleandstrength.com/s...ld/image/exercise/closegripdumbbellpress1.jpg
 
It's just a ridiculous name for a style of training. Fascia Stretching Training. Basically the way you do the sets, the number and the rest periods, it promotes maximum pumps so "stretches the fascia" and promotes growth. A lot of pros do it, it's a load of bro science basically but it definitely gives you a huge pump and that's always a good thing
 
No the way you'd do the exercise is the same, so full range of motion, full stretch at the bottom and half second pause and squeeze contraction at the top.

The only thing that's different is you do 7 sets with the heaviest weight you can do for good form and 10 reps. After each set you have a max of 30 seconds rest, then go straight into the next set.
 
Haven't trained consistently since around January either, had weeks when I've trained 4-5 days, then weeks where I've trained once or twice. Diet has been crap and some days I've had breakfast and dinner and that's it

Back in to it now though, enjoying it for the time being
 
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