*** The 2016 Gym Rats Thread ***

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I'm only just veering away from 5x5 now the weights are getting heavy. It's brilliant for building the Base strength needed for heavy lifts. There's android and ios apps for it as well to make it easy to track.
 
bobbyspangles said:
I've been following this plan for the past month or so, I sort of pieced it together from various articles and YouTube videos. I would appreciate any suggestions if there is anything I am missing/should not be doing.

Bicep dumbell curl 3x8 @ 8.5KG
Dumbell Press 3x8 @ 8.5KG
Overhead dumbell tricep extension 3x8 @ 10KG
Squat 3x8 @ 20KG
Bent over row 3x8 @ 20KG

I do this every other day and have been steadily adding weight each week. My own weight hasn't changed but I was losing about 1KG each week before I started through dieting, so hopefully something is happening.

5x5 seems popular here, is there any advantage to this that would be worth me changing what I'm currently doing?
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What are your goals? Lose fat, gain muscle, become generally fitter?

5x5 is an awesome program, it's simple and will change your body over time - improving core strength, overall fitness (squatting and deadlifting heavy weights gets the old heart pumping!) and you'll get big legs :D

Do SL 5x5 until you've built up a good amount of strength before moving onto isolation exercises. I started with SL 5x5 back in February at 30kg squat/30kg row/50kg deadlift and and now on77.5kg squat/60kg row/115kg deadlift, and I can't see me stopping SL 5x5 anytime soon. I was very skinny at 12st at 6ft 3, and still am TBH at just over 13st currently, but for beginners get the big compound lifts in, don't worry about isolation stuff yet.
 
reiyushin said:
You say that you do "almost always same routine for DL" but does that vary the volume and intensities session by session?

It seems you've just hit a plateau and the primary cause is potentially a stagnant program.

If that sounds about right then we need to find a way to start shifting your body back into high gear!

Try this 4 week mini block for deads and see how it goes

The following assumes your deadlift form is solid, consistent and without excessive rounding:

Week 1: Deadlift: 4x5x80% + 6x3x60% + RDL: 3x8x60%
Week 2: Deadlift: 2x1x90% + 3x3x85% + 6x3x65% + RDL: 3x6x70%
Week 3: Deadlift: 2x2x80% + 6x3x70%
Week 4: New Max

For weeks 1-2 add in your usual upper back work for week 3 half the volume of it.

This does have you deadlifting every seven days, if that's not an option thehn feel free to adapt it to your time frame.
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I like the look of this. Going to give it a bash.
How would you warm up to those sets and how would you go about getting to your max on week 4, just work up in single lifts?

Edit - stupid question time I assume you've set it out as sets X reps x percentage? Also RDL percentage is of max regular DL weight?
 
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OK I will definitely look in to the 5x5 plan. Can I still do bicep curls/tricep extensions along with the program or should I stop these altogether? I only included them because I have such skinny arms :o.

I have tried deadlift but was unsure I was doing it correct. I only have a standard bar which I understand sits much lower to the ground than an Olympic one. Is that going to be a problem for these?

TallPaul_S said:
What are your goals? Lose fat, gain muscle, become generally fitter?
Click to expand...

All three? :D

I have lost 2 stone through dieting alone since March and am currently 80KG @ 5'11, so there's a ways to go with losing weight still. However I think at the moment my primary goal is to put on some muscle.
 
Personally I do my 3 stronglift exercises then I add pull ups til failure and maybe a sneaky bit of biceps just to finish. However I only really do this while the regime is easy. When it becomes difficult I'd normally remove most additional stuff.
 
tom_nieto said:
I like the look of this. Going to give it a bash.
How would you warm up to those sets and how would you go about getting to your max on week 4, just work up in single lifts?

Edit - stupid question time I assume you've set it out as sets X reps x percentage? Also RDL percentage is of max regular DL weight?
Click to expand...

Warmups really vary from person to person; for deadlifts just take reasonable jumps (10-15% of your max per set) for triples or less (what I prefer, you may prefer more reps in the earlier sets)

Yes it's sets x reps x % - for the RDL base it off an RDL max if you have one and if you don't then take it to be 60-70% of your DL max :)

DL Max 200 = RDL Max of about 120-140 then use this in the RDL calcs.
 
bobbyspangles said:
OK I will definitely look in to the 5x5 plan. Can I still do bicep curls/tricep extensions along with the program or should I stop these altogether? I only included them because I have such skinny arms :o.

I have tried deadlift but was unsure I was doing it correct. I only have a standard bar which I understand sits much lower to the ground than an Olympic one. Is that going to be a problem for these?



All three? :D

I have lost 2 stone through dieting alone since March and am currently 80KG @ 5'11, so there's a ways to go with losing weight still. However I think at the moment my primary goal is to put on some muscle.
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As said above, do chin-ups, if you can't do a chin-up (like me!) you can start by doing negative chin-ups. The recommended assistance excises are actually chins and dips, but TBH you might want to start doing them at the start, but once you get onto the proper weights you won't have the energy! :D Rows/bench, even squats and deadlifts will all hit your arms once you get onto decent weights. And you'll need to allow around an hour and 15/30 mins for a full workout, not including assistance stuff once you start needing 3 mins rest between sets. At the start, 45 mins and you're done.

The bar shouldn't make a difference, it's the plate size which determines how far off the ground it sits, hence the SL 5x5 doesn't start you with just the bar on rows/deadlift.
 
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reiyushin said:
Warmups really vary from person to person; for deadlifts just take reasonable jumps (10-15% of your max per set) for triples or less (what I prefer, you may prefer more reps in the earlier sets)

Yes it's sets x reps x % - for the RDL base it off an RDL max if you have one and if you don't then take it to be 60-70% of your DL max :)

DL Max 200 = RDL Max of about 120-140 then use this in the RDL calcs.
Click to expand...

I enjoyed that today! Much more volume that I would normally do.
 
Cheers for recommendation reiyushin

Raoh = Killed :(

Couldn't quite manage the first sets lol so did:
5x4@225
6x3@180
3x2@180 SLDL
2 sets of bors

Will keep plugging away. Have to say reps really ain't my thing :(
 
tom_nieto said:
There's a good burn going the whole length of my back and hamstrings today. It certainly did a number on me! Looking forward to week 2!
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My backs ok to be fair. Just i normally do singles up from 190 and small reps coming down from top end.

I did enjoy it just reps grr lol reminding me of my volume training I use for my squats
 
Glad you are enjoying it, hope it brings a nice PB at the end of it, it can be used repeatedly with new maxes or inflated maxes depending on how well you coped with the volume and intensity.
 
Despite only being at 80% for the x5 rep sets its the most tired I've been after DLs for a long time. I think the relatively unfamiliar RDL was the icing on the cake. It's about time I got better at deadlifts!

EDIT - for week 4 I guess it's warm up then singles all the way to new max?
 
As part of my get fit just signed up for the gym today...very first ever time at 30!

Going for my induction on Monday @ 6pm and plan to stay for maybe another hour after.

Currently go out running and cycling, main target for the gym is I really want to bulk up a bit. Is there any good websites or any advice on what I should be doing, eating etc to do this?

Thanks!
 
Scrap that...just reading the first page! Just need to work out what the different techniques are.

Anyone who could help me out with a Diet would be very much appreciated.
 
GinG said:
Scrap that...just reading the first page! Just need to work out what the different techniques are.

Anyone who could help me out with a Diet would be very much appreciated.
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7 day plan below

7DayMeal
Guide
Everyday record a food diary and how you
feel eg hungry within a hour then increase
protein in the meal next time eg add extra
egg to the banana pancakes.
Every morning start with your Gut Health
Protocol :
1 Lemon or Lime squeezed
1 Pint of Water
¼ tsp of Himalayan Salt
Mix together and drink, with 1 probiotic
tablet ( I use www.udochoice.co.uk)
This is labelled every morning as Gut
Health in this guide. Remember with
portions just adjust as necessary using the
portion guide sheet.
This is your 7 day sample meal plan.
This is to show you how to eat eg a
minimum 4x a day and give you
meal ideas and structure.
To improve digestion and hydration
follow the daily gut health protocol
which is described on day 1.
Remember also to keep a food diary
and record what you eat and how
you feel. Eg if you eat 170g Greek
yoghurt for a snack and you are
hungry a hour later eat 300g of
Greek yoghurt
Remember you can mix and match
meals eg can repeat same breakfast
5 days on the trot or you can
make Monday's lunch Friday's lunch.
, it's a guide.
Day 1
Gut Health
Breakfast
Fat busting Omelette
3 eggs
Salt and pepper
Chopped onion
Whisk and fry with teaspoon coconut oil into omelette
Serve with 1/2 avocado
Lunch
Lean Fajita wrap
1/2 pack Diced Turkey fried with teaspoon coconut oil
Seasoned in fajita spice
Chopped pepper
Serve with 1/2 avocado in a breaded wrap ( i like gluten free
wraps)
Snack
200-300g fage total 0% yoghurt
1 teaspoon Honey
Small Handful of nuts of choice eg walnuts
Dinner
Spicy quinoa salad
Left overs Turkey fajata spice
fist of quinoa ( boiled in water and seasoned
with salt and spice )Small cupped fist of raisins
Chopped pepper
Day 2
Gut health
Protein overnight oats
1 glass unsweetened almond milk
1 scoop whey protein powder ( I use sci mx sold £16 asda)
1 teaspoon cashew butter1 fist of berries
Blend in blender
Pour in Tupperware box over 30-40g oats ( I use free from
oats)
Place in fridge and leave overnight serve with optional 2
tablespoon fage yoghurt )
Lunch
Chicken pineapple salad
Diced Chicken cook teaspoon coconut oil
Add tablespoon honey and mix
Add into leafy green salad
Teaspoon of chia seeds
Fist of pomegranates
Handful of choppe pineapple
Snack
Upbeat protein shake ( sold by milk in Sainsbury /tesco)
Dinner
Liver and potatoes
Diced Liver and Turkey bacon fry with onions
Add knorr stock in water and cook on pan
Add 2 handfuls of peas of frozen carrots
1 -2 handfuls of new potatoes chopped Cooked in oven
seasoned with salt and garlic and rosemary
Serve
Day 3
Gut health
Breakfast
Continental breakfast
Lean of the bone Ham ( unbreaded )
Sliced melon or fruit of choice
Seasoned with cinnamon
Lunch
Seafood salad
prawns and crayfish
Lemon juice
Teaspoon olive oil and chia seeds
Leafy green salad and red sliced onions
Snack
Quest protein bar ( www.myprotein.com) or Google
quest bar
Or
Bounce ball ( sold supermarkets)
With piece of fruit of choice
Dinner
Steak and wedges
Fried steak ( no oil)
1-2 Handfuls of sweet potatoes sliced seasoned with salt
and paprika with teaspoon coconut oil and Cook in the
oven
Serve with lettuce and handful cherry tomatoes
Day 4
Gut Health
Breakfast
Banana cocoa pancakes
3-4 eggs
1 small ripe banana
1 teaspoon cocoa powder or cinnamon
Blend for 30 seconds
Pour batter into preheated frying pan ( 1 teaspoon coconut oil)
Serve with fist of berries
Lunch
Honey chicken salad
Diced chicken in 1 teaspoon of coconut oil
1 tablespoon honey and mix in
2 fists of leafy greens
Chopped spring onion
1 teaspoon chia seeds
Snack
170g fruyol total coconut yoghurt fistful of berries
Dinner
Spicy lamb burgers
Lamb mince Mix in bowl with
Diced onion, salt,pepper, cayenne pepper.
Mold into burgers
Grill until cooked through
Tzakaki sauce
Grate a courgette
Chop Mint and glove of garlic
Add 2 tablespoon 0% Fage total yoghurt
Serve with 1 -2 toasted seeded buns
Add burger and sauce to bun
Day 5
Gut health
Breakfast
Protein porridge
1 small glass almond milk
1 small ripe banana
1 scoop whey protein powder I use Sci mx 9 ( sold asda for
£16 for 1kg tub)
1 egg
Blend for 30 seconds
Pour into pot with 30-40g oats
Stir as you cook on hob slowly
Lunch
Greek tuna salad
Tin tuna
2 tablespoons 0% Fage
1 small cupped fist of walnuts
Chopped celery and leafy greens
Snack
Chopped Apple 2 tablespoons of nut butter of choice
( if get hungry avoid and pick a animal based protein eg
tablespoon peanut butter and 170g pot of Greek yoghurt )
Dinner
Zeus Salmon and potatoes
Salmon fillet ( seasoned with salt and spices)
1-2 fist of new potatoes chopped and 1 tablespoon of
total 0% Greek yoghurt
Celery and spring onion chopped and mixed
Day 6
Gut health
Breakfast
Christmas sausage
Turkey sausage cooked and diced into
2 -3 eggs whisked
Chopped onion and mushroom
Lunch
Spicy chicken salad
Chicken strips ( cooked teaspoon coconut oil)Seasoned
in paprika
Beetroot salad Teaspoon olive oil and chia seeds
Dinner
Mexican tacos
Lean mince 5-10 % fat
Cooked and add chilli corn Carny sauce ( I use
Sainsbury light )
2-3 taco shells
Fill with mince and sprinkle with grated "light cheddar"
( use a small fist in total )
Serve with lettuce
Saturday is here 3 meals because it is common on
a Saturday for people to eat maybe a desert or 1-2
drinks this is option to save few hundred calories on
these days.
Day 7
Gut health
Breakfast
fry up
2 Turkey sausages
2 -3 rashers Turkey bacon
1 -2 fried egg
2 tablespoons low sugar beans
Chopped mushroom and tomato
Lunch
Italian salad
Parma ham
Fist of Feta cheese
Pomegranates
Leafy greens and teaspoon olive oil
Snack
Small bar dark chocolate and sea salt
170g pot 0% total yoghurt
Dinner
Marks spencer chicken tempura
Chilli sauce
Sweet potato Hand sized chopped into fries sprinkle
with salt and teaspoon coconut oil pop in oven
Serve with leafy salad and tomato

Portion guide

Counting calories is an effective way of losing weight, when it
comes down to it we must place our bodies in a small calorie
deficit in order to drop weight even if our diet is based 100 % on
nutrient dense foods. However, in my experience for huge a
portion of people counting calories can be detrimental eg
If your goal is to eat 1700 calories a day to lose weight........what if
you eat 1723 or 1713 - you deem it as a failed day! Even though
you could eat 1850 calories and still have had successful day. If
there is a number, for many it proves overwhelming obssesive
and self destructive. If I’m training a client who is already lean and
we are attempting to get them shredded, going deeper into
calories and macros has a place. To kickstart your year don’t worry
about tracking macros just now, look at tracking portions and as
we go further on your weight loss journey I will send you more
indepth information about this.
For the average person trying to lose weight they are much better
using portion control and logic
STEP 1
Eat 4 x a day and in every meal pick a protein choice to lock up
cravings and provide your body with constant stream of amino
acids which will prevent muscle loss and allow your body to burn
fat as energy.
Eat vegetables in every single meal as well as vitamins and
antioxidants this will also provide fibre which will leave you feeling
full up for longer and preventing the need to snack
90 % of your weekly food intake should be nutrient dense foods
eg fresh meat, fish, eggs, dairy, nuts, seeds, fruit, veg andpotatoes
Step 2
Portion guides
PROTEIN = meat, fish,eggs, Greek yoghurt
MALE
Each meal should provide you with approx 40-50g of protein this
would be 2 palm sizes of protein.
FEMALE
Each meal should provide 25-35g of protein this would be 1 palm
sized portion of protein per meal
VEGETABLES – e.g Broccoli, rocket, peppers, mushrooms,carrots
Every meal would provide
MALE
2 FIST size portions of vegetables
FEMALE
2 fist size portions of vegetables
CARBOHYDRATES = Fruit,beans, potatoes, rice, oats, pasta
Every meal would provide
MALES
2 cupped portions of carbs
FEMALES
1 cupped portions of carbs
FATS = nuts,seeds,avocado
Every meal would provide with
MALE
3 thumb lengths of = 30-40g
FEMALE
2 thumb lengths = 20-30g of fats
FINE TUNING EATING
If you are overweight and you follow the above guidelines day in
day out you will lose weight but here is some simple steps to fine
tune the guide for you.
Record a food diary with your portions ticked each day
If you’re hungry increase your protein content by 1 palm size a
day
If you want to gain weight increase :
Male 1 cup of carbs on 3 meals a day and 3 thumbs a day of fat
Female 1/2 cup handful of carbs 2 meals a day and 2 1/2 thumbs
a day of fat
If your weight loss stagnates do the following for 5 days
Males take away 1cup handful of carbs in 2-3 meals a day and 1-
2 thumbs of fats a day
Females take away 1/2 cup of carbs in 2-3 meals a day ( keep fats
the same)
Then return to previous portions guides to restore leptin levels (
fat burning hormone) and repeat until next stagnation
If your job is less active eg desk bound and you’re not exercising
and not losing weight eg after 4 weeks of the above follow the
above guide of reducing portions as your daily guide.
Remember keep a DAILY food diary tracking what you eat and
tick the portion guide box
Weigh yourself once every 2 weeks
If not losing weight ( and overweight) after 4 weeks adjust your
portions accordingly
Do this consistently you will NOT transform in a week you MUST
be consistent day in day out week in week out.
 
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