*** The 2016 Gym Rats Thread ***

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R.O.S.S.I said:
Does anyone use Clenbuterol for fat burning at the gym?

Anyone any thoughts? Is it any good? Worthwhile for an amateur gym rat looking to cut fat through a mixture of weights, cardio and then boxfit type sessions?
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I do not believe this type of discussion is allowed.

If you are looking to cut fat, have you actually tried doing " mixture of weights, cardio and then boxfit type sessions? first? alongside a decent diet?

Everyone looks for quick fixes!! there is no magic pill....
 
Who said anything about a quick fix? I already do all of the above cardio, weights and boxfit/HIIT sessions coupled with what I think is a fairly decent diet (odd cheat days, sometimes have a beer at the weekend but not all the time, sugar free, eat plenty of protein etc) and am losing weight steadily over time.

I don't really know much about it but I was just wanting to see how/if Clenbuterol could be taken to help lose a bit more weight. As this is a thread dedicated to avid gym-go'ers I thought what better place to ask as I would imagine there are a lot of people clued up on such things!

Anyway it cant be discussed on here which is fine so probs best leaving it at that.
 
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GSVBagpuss said:
Smolov is indeed fun but having tried it, I'm not sure it is worth it for those who aren't pretty legendary already. If you want a change, I am really enjoying the routine Dreamforger posted in my log - varying sets and reps each week to keep it interesting
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Haha, it's just that after doing a heavy 5x5 set of squats, the thought of trying to do a heavy set of dead lifts kills me. For record my current 1rms are:
Squat : 162.5kg
Dead: 220kg
Bench: 95

Smolov jr gains are quite temporary I know, I ran it for bench last year, and all that "strength" has gone and I've gone back to struggling with a decent bench press. It was fun though.

I guess it's time to move onto a intermediate program? NHS shift patterns suck, I would like to try something different, but 3/4 days a week seem to be best. Ive also had to rejoin pure gym *eugh* and its either super packed with the man dem who do 20 sets with their friends so I need something relatively quick. Marcows it is then?
 
The Chemist said:
Haha, it's just that after doing a heavy 5x5 set of squats, the thought of trying to do a heavy set of dead lifts kills me. For record my current 1rms are:
Squat : 162.5kg
Dead: 220kg
Bench: 95

Smolov jr gains are quite temporary I know, I ran it for bench last year, and all that "strength" has gone and I've gone back to struggling with a decent bench press. It was fun though.

I guess it's time to move onto a intermediate program? NHS shift patterns suck, I would like to try something different, but 3/4 days a week seem to be best. Ive also had to rejoin pure gym *eugh* and its either super packed with the man dem who do 20 sets with their friends so I need something relatively quick. Marcows it is then?
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Depends what you are after... Your strength is pretty awesome, so you will wind up doing something undulating to peak different lifts at different times (assuming you don't compete). Your CNS can only take so much at one time, after all.

My personal view is "get bigger to get stronger," so once you top out, back off to 70% and go nuts with volume to pack on the masssssssssss. Once you have done that for a 6-8 week period, transition back to a strength/focussed regime.

I run on an 8-6-3 regime (4 sessions of 8, then 6, then 3) for squats and lift around that, because I like squats and they carry over enough to my other lifts... But that does what I need (I still can't bench for toffee). But that is my take on what I need, and won't suit many other people. :)
 
Hmm, have maxed out the seated hammer row (actually I think I went over the max, it said max 4x25 plates each side, nothing about a combo that equalled more than that :p). Guess I need to focus more on bent over rows now?
 
CaptainRAVE said:
Hmm, have maxed out the seated hammer row (actually I think I went over the max, it said max 4x25 plates each side, nothing about a combo that equalled more than that :p). Guess I need to focus more on bent over rows now?
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The GOAT rowing exercise - no lower back fatigue, can't really cheat, can't end up turning it into a glorified shrug, can keep piling the weight on.
 
The Chemist said:
An 8-6-3 set up looks interesting. Do you have it up on a log or something? What is the % weight like for each workout, and do you just squat a fixed weight 4 x 8 for one session or does it vary per set?
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Errrr... I basically designed it through a mix of frustration with my own form and a desire to get that leg pump feeling, whilst actually pushing hard for strength, squatting twice a week... It is also very proscriptive, giving me a target to hit each session (which does not am sit well with some training practices, but I work better that way).

It is basically:

- two squat sessions a week, with four sessions at each rep range;
- starting at 8*4 (reps*sets);
- 2.5kg increments each session;
- Depending on how aggressive you are will determine your starting point...

So, a 1RM of 150kg will yield (based on an aggressive rate):

W1S1: 8*4 (reps*sets) @ 90%8RM = 110kg
W1S2: 8*4 @ 112.5kg
W2S1: 8*4 @ 115kg
W2S2: 8*4 @ 117.5kg (1RM is around 146kg, so we need a 6RM equivalent... I tend to dial back 2.5kg from the 6RM)
W3S1: 6*4 @ 122.5kg
W3S2: 6*4 @ 125kg
W4S1: 6*4 @ 127.5kg
W4S2: 6*4 @ 130kg (161kg is 1RM, so a 3RM equivalent and then dial back 2.5kg)
W5S1: 3*4 @ 140kg (I add on 2 sets of 8s @60% the working weight of the triples)
W5S2: 3*4 @142.5kg
W6S1: 3*4 @ 145kg
W6S2: 3*4 @ 147.5kg
W7S1: 1RM test and reset

If you take a less aggressive rate, then using 8RM of 80% 1RM is min easier. However, the gains are half the aggressive rate, but you won't feel like you have been run over by a bus. I would also suggest running the aggressive one first and then follow it with an 80% cycle.

The 8s give you two weeks to get comfy with your pattern, and scale through to the triples.

Does it work? It works for me and is based on some not atrocious principles. It gives me enough leeway to do something other than squatting in my routine, too. :) However, the first two weeks are HORRIBLE.

See how you find it... I would be curious to see how somebody else used it...
 
mrthingyx said:
Errrr... I basically designed it through a mix of frustration with my own form and a desire to get that leg pump feeling, whilst actually pushing hard for strength, squatting twice a week... It is also very proscriptive, giving me a target to hit each session (which does not am sit well with some training practices, but I work better that way).

It is basically:

- two squat sessions a week, with four sessions at each rep range;
- starting at 8*4 (reps*sets);
- 2.5kg increments each session;
- Depending on how aggressive you are will determine your starting point...

So, a 1RM of 150kg will yield (based on an aggressive rate):

W1S1: 8*4 (reps*sets) @ 90%8RM = 110kg
W1S2: 8*4 @ 112.5kg
W2S1: 8*4 @ 115kg
W2S2: 8*4 @ 117.5kg (1RM is around 146kg, so we need a 6RM equivalent... I tend to dial back 2.5kg from the 6RM)
W3S1: 6*4 @ 122.5kg
W3S2: 6*4 @ 125kg
W4S1: 6*4 @ 127.5kg
W4S2: 6*4 @ 130kg (161kg is 1RM, so a 3RM equivalent and then dial back 2.5kg)
W5S1: 3*4 @ 140kg (I add on 2 sets of 8s @60% the working weight of the triples)
W5S2: 3*4 @142.5kg
W6S1: 3*4 @ 145kg
W6S2: 3*4 @ 147.5kg
W7S1: 1RM test and reset

If you take a less aggressive rate, then using 8RM of 80% 1RM is min easier. However, the gains are half the aggressive rate, but you won't feel like you have been run over by a bus. I would also suggest running the aggressive one first and then follow it with an 80% cycle.

The 8s give you two weeks to get comfy with your pattern, and scale through to the triples.

Does it work? It works for me and is based on some not atrocious principles. It gives me enough leeway to do something other than squatting in my routine, too. :) However, the first two weeks are HORRIBLE.

See how you find it... I would be curious to see how somebody else used it...
Click to expand...

Thanks mate, I will definitely give this a go. With this do I just work out twice a week then (e.g the 2 squat sessions) or would I also add in a chest and deadlift day within a training week?
 
Bit of background:

About 1 month ago I broke my collarbone cycling. After about 2.5 weeks I finally had surgery on it (before that it had shortened by 1 inch :/). It's now another 1.5 weeks later and I'm planning out my recovery a bit. I'm back on the turbo trainer as of today and hoping to start with some strength training sometime in earlyish Nov, depending on physio advice.

Plan for the rest of October is pretty much:

* Continue turboing.
* Start light rotator-cuff stuff (pretty much based on mrthingyx's video a while back, worked well previously).
* Maybe look into pistol squats or other one-legged/body weight leg exercises/things to improve hip mobility.

In November:

* Continue turboing.
* Get back to cycling outdoors.
* Start a stronglifts programme (again it depends on what the physio/doctors say).

Does anyone have any suggestions /re the lifting programme for Nov? Or any other general tips for shoulder recovery between now and the end of the year? For the lifting I'm pretty much going back to zero weight for the OHP and BP. I'm guessing I'll need to be very careful with DL and BOR to start with too.
 
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