*** The 2016 Gym Rats Thread ***

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mrthingyx said:
It just means you are need to structure your ramp correctly: everybody is different but you need to use the ramp to convince yourself that your max is a puny thing that will be crushed without mercy... If you are struggling half way up the ramp, do a couple of sets at that range.
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I ramped up way too quickly I think, especially between my previous max and the new max I thought I would be able to lift. Lesson learnt for next time (for one thing I now know that I don't tire all that easily, so I can get away with a few more sets and reps).
 
CaptainRAVE said:
I ramped up way too quickly I think, especially between my previous max and the new max I thought I would be able to lift. Lesson learnt for next time (for one thing I now know that I don't tire all that easily, so I can get away with a few more sets and reps).
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Possibly... You don't want to put too many reps in so you fatigue before your maximum effort, but you also need to ensure your nervous system is awake enough to give your muscles 100%.

For me, a general indicator that I have lifted a true max (or near enough) is an almost irresistible urge to sleep, even though my hands are shaking and I am wide awake... Basically, my nervous system has given all it can, and it's broceps only.

I know - for me - I can lift around two 98-100% efforts before it starts going backwards...
 
mrthingyx said:
Possibly... You don't want to put too many reps in so you fatigue before your maximum effort, but you also need to ensure your nervous system is awake enough to give your muscles 100%.

For me, a general indicator that I have lifted a true max (or near enough) is an almost irresistible urge to sleep, even though my hands are shaking and I am wide awake... Basically, my nervous system has given all it can, and it's broceps only.

I know - for me - I can lift around two 98-100% efforts before it starts going backwards...
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It is a difficult one to get right. I did:

65x5, 115x1, 135x1, (145 failed), (140 failed), 130 (failed), 115x3, 115x3, 135x1, 145x1, (147.5 failed)

Basically 3-4 minute rests between the heavier lifts. You are right about what you say about ramping it up, I think my first fail was psychological and then I took too much out of my system in the process. I still don't believe I can lift that much and I need to stop psyching myself out.
 
CaptainRAVE said:
It is a difficult one to get right. I did:

65x5, 115x1, 135x1, (145 failed), (140 failed), 130 (failed), 115x3, 115x3, 135x1, 145x1, (147.5 failed)

Basically 3-4 minute rests between the heavier lifts. You are right about what you say about ramping it up, I think my first fail was psychological and then I took too much out of my system in the process. I still don't believe I can lift that much and I need to stop psyching myself out.
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You could do more at the lower end, to be honest:

- 60*5
- 80*5
- 100*3/5 (whatever you feel like)
- 120*1
- 135*1
- 145*1
 
CaptainRAVE said:
It is a difficult one to get right. I did:

65x5, 115x1, 135x1, (145 failed), (140 failed), 130 (failed), 115x3, 115x3, 135x1, 145x1, (147.5 failed)

Basically 3-4 minute rests between the heavier lifts. You are right about what you say about ramping it up, I think my first fail was psychological and then I took too much out of my system in the process. I still don't believe I can lift that much and I need to stop psyching myself out.
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You did a total of 7 reps before a PB attempt? Please tell me you warmed up in some other way too.
 
I never do a plain bar as a deadlift warm up, should I?

I normally add 2 x 10kg bumper plates so that the bar is at the correct height for each and every lift, then I just tap and go in the warm up, lifting 40kg after a stretch hasn't hurt me yet!
 
mrthingyx said:
Almost. YouTube for "rotator cuff internal and external rotation" and do those exercises. Every day. Forever. :)
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Just wanted to say a quick thanks for putting me onto this - I didn't know what muscle/muscle group to look for other than a random Google for 'shoulder hurts when lifting weights' (which didn't bring back much useful).

I've been doing a few of these over the last few days and my shoulder is immensely better and I can knock my sets out without feeling like my arms about to drop off :p
 
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PermaChanged said:
I never do a plain bar as a deadlift warm up, should I?

I normally add 2 x 10kg bumper plates so that the bar is at the correct height for each and every lift, then I just tap and go in the warm up, lifting 40kg after a stretch hasn't hurt me yet!
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Either/or. If you're capable of lifting 200kg then perhaps a bar is too light. However makes a great warm up for motor patterns or hip thrust power.

I quite often just do Straight Legged Deadlifts with just the bar, focusing on colliding with the bar during hip thrusts and sending the bar forwards. Getting those glutes fired up and knowing how to engage them before deads can be beneficial and help stop yourself getting tired grinding the reps up.
 
Atari said:
Just wanted to say a quick thanks for putting me onto this - I didn't know what muscle/muscle group to look for other than a random Google for 'shoulder hurts when lifting weights' (which didn't bring back much useful).

I've been doing a few of these over the last few days and my shoulder is immensely better and I can knock my sets out without feeling like my arms about to drop off :p
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No worries - spread the message! :)

In all seriousness, the RC is a very weird muscle group because it - like the hip rotators - is one of those muscle groups that doesn't really ramp up like antagonist-agonist pairs... But only starts causing a problem once the gains start flooding in for the primary muscles (pecs, delts, legs,etc.).

Or if your shoulders are just rubbish... Which is most people (myself included).
 
Disclaimer: I am not a gym rat and my fitness knowledge is extremely limited. :p

I recently bought some dumbbell weights just to do a bit of lifting, as well as some general exercise. I've mainly just been doing some bicep curls and tricep extensions to start with. 30 or so per day.

I need to get more protein into my diet and was considering getting some protein shakes, is this a complete waste of time or may it be worthwhile? Can it hurt?
 
Join a gym, then come back and ask :) you're simply not going to grow your arms just by doing some dumbbell work in the bedroom.

And protein shakes aren't magic; if you're a LONG way off your required protein intake, a shake a day isn't going to do anything.
 
Robbo said:
Disclaimer: I am not a gym rat and my fitness knowledge is extremely limited. :p

I recently bought some dumbbell weights just to do a bit of lifting, as well as some general exercise. I've mainly just been doing some bicep curls and tricep extensions to start with. 30 or so per day.

I need to get more protein into my diet and was considering getting some protein shakes, is this a complete waste of time or may it be worthwhile? Can it hurt?
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MoNkeE said:
Join a gym, then come back and ask :) you're simply not going to grow your arms just by doing some dumbbell work in the bedroom.

And protein shakes aren't magic; if you're a LONG way off your required protein intake, a shake a day isn't going to do anything.
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To be fair, Robbo asked if it will hurt: it will only hurt his wallet. Will he make gains? Not really, but he will get some additional fluid perfusion for a couple of weeks after he stops using the dumbells.

Will he make gains, however? MoNkeE is right: no.
 
PermaChanged said:
I never do a plain bar as a deadlift warm up, should I?

I normally add 2 x 10kg bumper plates so that the bar is at the correct height for each and every lift, then I just tap and go in the warm up, lifting 40kg after a stretch hasn't hurt me yet!
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I warmed up with just the bar yesterday x 20, I felt I got more stretch through my hamstrings as I could allow the bar to travel further down the shin - probably going to incorporate this more as I was firing through lifts after this.
 
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