man all these takes too much mind discipline. I just wake up every morning and do a fast 30 min round of basics (pull ups, bar curls, bench press, sit ups, firemen thingys whatever i feel) and that has kept my in really good shape not model but hey
*** The 2016 Gym Rats Thread ***
- Thread starter Steedie
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Yup, standard warmup then reasonable jumps for singles, not too many, you don't want to be fatigued. Hit a new max and use it to gauge if you need to go heavier or call it for the day
Man of Honour
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Any good deadlift programs out there? Needing to get back into it.
Associate
It's my workplace gym in Enderby, between fosse park and palmers garden centre
I've been finding recently that after benching I get pain down my arms for a couple of hours afterwards. I had put this down to bad form and is something I am actively trying to remedy. However I have noticed the same thing after squatting today, without delving into medical territory does anyone have any suggestions on what this might be?
Bad shoulder mobility.
Thanks will see what I can do. This is the first time it has happened after squatting which is what I found strange.
Soldato
Probably some kind of impingement. Bench pressing isn't great for shoulders, I always get more shoulder issues from my bench than any other exercise. Guess a good warmup might help.
This.
Not in a million billion years will he stick to that eating program. New starters are way too consumed with supplement plans, exercise plans, diet plans, stretching plans, this that or the other. 90% of them won't even be going to the gym 30-60 days after joining.
I've been going for close to 20 years now (with a year break here and there) and don't follow any diets or silliness. You know the healthy foods, eat more of those. You know the bad foods, eat less of those. Train as hard (and safe) as you can, sleep enough. That's really it. People get too hung up on nonsense.
Man of Honour
You can't out train a bad diet. So if you're not willing to make lifestyle changes you'll be stuck with little progress or slow progress at that.
Soldato
Week 2 of reiyushin's DL programme. Took me a hell of a lot longer than the first week, but luckily had a bit of extra time before work to fit it in. I'm enjoying the structured nature of it. I honestly think my current PB is a mental issue as as much as anything else. It was a hard morning's work, but I did manage it OK... although my hands have a few more blisters than usual after back/DL day.
Well had my indction last night and this morning had a go in the gym and did the following:
4k run on treadmill to get warmed up
Chest Press @ 25kg - 3 x 15 reps
Fly @ 45kg - 3 x 12 reps
Pull Down @ 35kg - 3 x 15 reps
Abdominal @ 45kg - 3 x 12 reps
Bicep Curls @ Resistance set to 16.25 - 3 x 12 reps
I was just reading up above about the 5x5 am I better doing that and increasing the weight instead of 3 reps of 12/15? I must admit the last couple of reps were hard so obviously was still getting muscles burning!
Wanting to maybe keep on the machines for next 6 weeks and then move onto some free weights.
4k run on treadmill to get warmed up
Chest Press @ 25kg - 3 x 15 reps
Fly @ 45kg - 3 x 12 reps
Pull Down @ 35kg - 3 x 15 reps
Abdominal @ 45kg - 3 x 12 reps
Bicep Curls @ Resistance set to 16.25 - 3 x 12 reps
I was just reading up above about the 5x5 am I better doing that and increasing the weight instead of 3 reps of 12/15? I must admit the last couple of reps were hard so obviously was still getting muscles burning!
Wanting to maybe keep on the machines for next 6 weeks and then move onto some free weights.
You may well be better off going straight for free weights because...
1) You develop good, athletic motor patterns;
2) You aren't tricked into thinking you are stronger than you are (as your stabilising muscles like lats, rotator cuff, glute med, etc. are forced into working as hard as the primary agonist muscles... Meaning your body is "balanced" and you are less likely to do yourself some damage just by moving around);
3) You burn more calories or make more gains because more muscles are working...
It might seem intimidating, but it really isn't: most people in the free weights section (from my experience) are quite happy to help and support, and admire courage that shows from new arrivals there.
Having issues with not shifting any weight at the moment, obviously its a too many calories in issue (I'm clearly not tracking properly, although I feel I am!) - just having a bit of a vent.
Had a 6 week break from the gym around 9 weeks back, and ate like I was still working out. Of course I then gained a good 7lb of blubber.
Back to training 3 weeks back, 4 times a week. Since then I've been tracking calories and have been coming in at 2000-2400 a day - not a huge deficit by any means but with the amount of work I've been putting in I'd have expected to see the weight start to creep off.
No change in my bodyweight in that time, although have dropped a bit around the waist. I don't want to force myself into too much of a deficit as that will return me to being weak as a kitten, but I'm surprised the weight isn't coming off.
I'm not tracking properly, clearly has to be the issue, as even at 2400 calories a day, walking 5 miles a day and hitting the weights hard 4 times a week I was hoping to see a few lb drop off.
Had a 6 week break from the gym around 9 weeks back, and ate like I was still working out. Of course I then gained a good 7lb of blubber.
Back to training 3 weeks back, 4 times a week. Since then I've been tracking calories and have been coming in at 2000-2400 a day - not a huge deficit by any means but with the amount of work I've been putting in I'd have expected to see the weight start to creep off.
No change in my bodyweight in that time, although have dropped a bit around the waist. I don't want to force myself into too much of a deficit as that will return me to being weak as a kitten, but I'm surprised the weight isn't coming off.
I'm not tracking properly, clearly has to be the issue, as even at 2400 calories a day, walking 5 miles a day and hitting the weights hard 4 times a week I was hoping to see a few lb drop off.
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You may well be better off going straight for free weights because...
1) You develop good, athletic motor patterns;
2) You aren't tricked into thinking you are stronger than you are (as your stabilising muscles like lats, rotator cuff, glute med, etc. are forced into working as hard as the primary agonist muscles... Meaning your body is "balanced" and you are less likely to do yourself some damage just by moving around);
3) You burn more calories or make more gains because more muscles are working...
It might seem intimidating, but it really isn't: most people in the free weights section (from my experience) are quite happy to help and support, and admire courage that shows from new arrivals there.
Listen to this man
I asked the same question last year and had the same advice. I'm glad I switched to free weights when I did.You said it yourself, you're not tracking properly. Losing weight is as simple as cals in vs cals out.
Man of Honour
Listen to this manYou may well be better off going straight for free weights because...
1) You develop good, athletic motor patterns;
2) You aren't tricked into thinking you are stronger than you are (as your stabilising muscles like lats, rotator cuff, glute med, etc. are forced into working as hard as the primary agonist muscles... Meaning your body is "balanced" and you are less likely to do yourself some damage just by moving around);
3) You burn more calories or make more gains because more muscles are working...
It might seem intimidating, but it really isn't: most people in the free weights section (from my experience) are quite happy to help and support, and admire courage that shows from new arrivals there.
Don't listen when he recommends BSS though it's a trap!!
Caporegime
Had a friend who's been going to the gym for 2 years now consistently and does the majority of his exercises on machines, only compound he does properly is bench and he has barely grown.
Another who started 5x5 and was stronger than him within a few months whilst starting off smaller.
First guy won't do squats or deads because it hurts his back, no matter how many times I've told him it's probably his form and guided him towards the right way to do it he just tells me he doesn't need those exercises to grow. Granted he might have a genuine issue with his back but I just think it's more likely form and weak/underdeveloped muscles due to primarily machine usage.
Another who started 5x5 and was stronger than him within a few months whilst starting off smaller.
First guy won't do squats or deads because it hurts his back, no matter how many times I've told him it's probably his form and guided him towards the right way to do it he just tells me he doesn't need those exercises to grow. Granted he might have a genuine issue with his back but I just think it's more likely form and weak/underdeveloped muscles due to primarily machine usage.
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