*** The 2017 Gym Rats Thread ***

spluff said:
Would appreciate any advice/comments on my squat form @ 92.5kg

Thanks
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Brace your core properly (imagine you're squeezing out the biggest battler ever), slower and don't drop so low.

Your lean is probably caused by going too low, which is causing your core bracing to screw up (as your hips tuck under) because you aren't controlling the squat properly. ;)

Drop the weight down by around 20kg and try some squats there so we can see what goes on at lower weights...
 
spluff said:

OK here is the video which shows full view
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Get your stance (and knees) out wider. As you try to get low you rock forward onto your toes: basically because you run out of mobility.

Knees out wider, with a wider stance and tighter back should cure that.

And low bar is for Americans who can't squat properly. Avoid. ;)
 
spluff said:
Hi this is my deadlift, I'm trying to keep back straight and push through feet. I cant seem to keep my back completely flat.......

Any comments and tips appreciated.....

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Stop the female dog hiss, first off. ;)

Second, you need to work your hips more as you are lifting from your back. Move the bar closer, too, as this will help. "Chest up" is a great promot for this, but only if used with the "point your bum at the ceiling" one, too. :D

Sumo is an option, but you need to work on your movement regardless (you aren't that tall/proportioned).
 
ChrisD. said:
Not sure if this belongs here or if there's a nutritional thread, but is there any difference between having a Greek yogurt based breakfast with fruit blended and not blended?
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There are several factors to this, all determined by the activity before, during and after the blending process.

- did you decant or pour the yoghurt? Please tell me you didn't spoon it in...
- how long was the fruit peeled/prepared and sitting on the worktop/in the blender before consumption?
- did you have anything before or after the meal? If you had something afterwards then that would increase the calorific content of that meal...

So please advise so we can help...
 
Macky said:
Around a year and a half ago whilst doing BOR I felt a twinge in my back and agony instilled for around a week in my lower back. The pain eventually went down to a dull ache that hurt after doing squats, deads, pretty much any lifting really. Have been seeing physio for around six months now and they haven't gotten to the bottom of it. I've tried weeks off the gym, swimming, stretching, all to no avail. I am due to have a consultation with a spinal specialist in a month or so and will hopefully be put forward for an x-ray to ensure it's nothing inflammatory. Any advice from anyone on here re: making it better lol?

Around two months ago, again doing BOR, I jeffed my neck and it has been incredibly achey/stiff to this day. Again, I tried a fortnight away from gym, constant stretching but it still is very achey and is made worse by any lifting. Especially shoulders. I will mention this to my physio. But again, does anybody have any recommendations for me? Thanks.
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Go and see a decent physio? :)
 
One of my gym broaze has slipped his discs twice and recovered to normal in a few months. I know of a few people who have slipped/herniated their discs and just retired from physical activity entirely (worst thing to do), but a lot of people just run in terror once the doctor gives them the diagnosis (combined with doctors' inability to grasp how muscles actually work)...

Might be time to look at how you're lifting and moving around (form and training regime).
 
Kris_90 said:
^just take it easy.

Has anyone found a particular exercise that makes the side delts grow? There appears to be two schools of thought: lat raises multiple times per week and additional vertical pressing. I'd like concentrate on the latter as OHP is easily my favourite lift but I think I may incorporate more lat raises as they are relatively easy to do in-between sets.
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Depending on a number of factors, the idea is to create horrific oxidative stress during your workout.

Ideally, you will push heavy load into your contractile tissue through something like push press (great for overloading), then - as your CNS begins to nuke itself - move to strict press. Once you cannot lift anymore, start on your depts with raises.

Shorten your rests (60 seconds max), use rep ranges between 10-12 for the lifts (not push press - you will kill yourself), and ensure you have slow negatives (three/five counts).

On your "off days," work your delts and triceps in a no-rest superset...
 
Probably start at 50kg and then increase as you feel comfortable.

As a very rough rule of (my) thumb, 1RM push press is around 66% more than strict press...
 
GiraffePencils said:
Pff
Home gymming for the first time, pottering around with the logistics more than I'd like to.
Also really struggling to get in the right headspace, focus on 'here I be lifting'
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One of the big changes with home lifting as it is no longer an event: you don't have to go anywhere to do it.

And so some people don't get on with that (as they like going to the gym to go to the gym or to get the their mojo working. At home it is just you and the bar...
 
Just bear in mind that gaining in the gym will involve muscle and fat... so there isn't much you can do about this beyond eating less. :)

And the wine and beer won't help. :D

Nobody gets their diet right first time, so just play around with the intake to gain at the rate you find most suitable.
 
spluff said:
Yeah ive limited myself to a couple each night but I know the alcohol is putting an extra 400 calories each weekend night but thought it wouldn't be too bad as I was eating enough protein etc... I just don't want to let myself slip and keep gaining belly fat.....

The indian takeaway on the Sunday cant be too good either with naan pilau rice and curry - I reckon aprox 1400 calories for this plus a couple of beers.... (I like my weekend treats) - although the daily calories for the whole day was only around 3200 - is this too much to go over?
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If you are actually seeing a fat difference without gaining strength, then I suspect your calorie calculator is out.

As I said, this stuff rarely goes right first time so be honest with yourself and work out what is sending you into too great a surplus. And then do something about it.

Practically, are you actually seeing a visible difference (I.e. "where have my toes gone?") Or do you think that vein isn't quite as venous as it was...?
 
GiraffePencils said:
Hey,
So I've got my home gym setup now, but I can't get the whole stronglifts routine done in the morning, so I get the squats done, and one other exercise, then make up what I can at lunch in the work gym.

Is there any downside (to gainz ;) ) to breaking it up like this?
I was considering finishing SL after work, would that still keep me on track?
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Nothing will explode... except your shirt sleeves. :cool:

Doing squats in the AM and then doing arms other exercised in the afternoon won't hurt so go nuts.
 
Somnambulist said:
Generally you want to keep it somewhat similar in terms of movement pattern so there's a specificity transfer, but it depends what part of your bench is your weak link and how advanced a lifter you are; a lot of time you just need more bench volume to get a bigger bench. If you're noticeably weaker at a specific point in the lift though, like off the chest or a few inches off the chest then you can try stuff like pause bench/floor press/pin press or Spoto press to level any imbalances, but it's a case-by-case thing and you have to find what works for you.
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What is the actual problem? Mass or strength?

Both are normally solved by eating and sleeping more... but there are a different spread of exercises you can do to augment either.
 
Illgresi said:
Anyone hurt their ribs squatting before? I was on my very last rep, and it wasn't an extraordinarily high weight. My form's good, and I've never injured myself squatting before with higher weights. It's a muscular thing going by severity (3 out of 10 at worst), but I thought intercostal strains and the like were more common in twisting sports like tennis?

I'll see how I feel on Thursday and maybe give the squats a miss with leg extensions in place or something.
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Given what those muscles do, have you filmed your squatting to confirm good form?
 
spluff said:
Hi all,

This is my weight progress in kg since I started end of March for 4 months with 2 weeks break... I am 6ft1 with 32" waist

Is it okay progress or do I need to be gaining more weight quicker?

27-Mar 84.5
02-Apr 84.3
10-Apr 84
16-Apr 83.6
24-Apr 84.2
BREAK INJURY
08-May 82.3
15-May 82.8
22-May 83.2
29-May 84.2
05-Jun 84.5
12-Jun 83.8
19-Jun 84.2
26-Jun 84.1
03-Jul 84.9
10-Jul 84.8
17-Jul 85.1
24-Jul 84.9
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Are your lifts increasing? And I am assuming you are training for massssssss?

Because provided you are happy with your progress, what gives? :)
 
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