*** The 2018 Gym Rats Thread ***

CaptainRAVE said:
Two women doing their hip thrust nonsense on the bench press bench. Morons. There are a million benches!
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If you'd stayed long enough, you'd have seen where they started "plyo-thrusting" the barbell back into the rack.
 
nicktay2605 said:
Are there any downsides to flipping a PPL workout programme so that I do LPP? I want to do a six day PPL but can't do it in the traditional order because I play football on a Wednesday and there's no way I could do legs and play football on the same day.
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Stop playing football and concentrate on getting jacked. ;)

Practically, it probably won't make any difference because it is still PPL regardless.
 
nicktay2605 said:
Are there any downsides to flipping a PPL workout programme so that I do LPP? I want to do a six day PPL but can't do it in the traditional order because I play football on a Wednesday and there's no way I could do legs and play football on the same day.
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Just so I understand... Instead of

PPLPPLPPLPPL

You want to know if you can do

LPPLPPLPPLPP

?

Am I missing something? Because that's the same workout programme (just shifted along) .
 
nicktay2605 said:
Are there any downsides to flipping a PPL workout programme so that I do LPP? I want to do a six day PPL but can't do it in the traditional order because I play football on a Wednesday and there's no way I could do legs and play football on the same day.
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If anything it's better as the start of the week is usually 'Chest Mondays' so by doing legs you avoid most of that.
 
BRIGGBOY81 said:
what do you guys have as you pre work out snack?
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Usually, I have something like a veg and fruit smoothie along with some good fats to slow the release of the sugars down a little, though the veg also helps with that. I also tend to add an egg in there as well, nuts and seeds, soya milk, maybe some pure cocoa and berries/perhaps a banana.

I'm starting to conclude, though, that my body burns through even these relatively low level of healthy sugars in my diet very fast, hence sometimes, I feel quite tired after the drink - even when drunk slowly.

So, I might start to rely even more on something protein dominated for breakfast/lunch like scrambled eggs, for example.
 
After being out of the gym for 5 weeks, started off a new routine last week. Went with Reddit's PPL and boy do I miss the pumps.
Doing 5 day's a week instead of 6 due to gym location.
 
Might give the PPL a try. did stronglifts the amount of squats killed me off and I found it quite boring.

now I'm not following a program and not really getting anywhere.

Edit: would PPL be sufficient, I wouldn't say I'm an intermediate lifter but I wouldn't say I'm a beginner.
after weight loss i Lost a lot of my "gainz" so thinking starting from scratch might be a wise choice?
 
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mrthingyx said:
Starting from scratch? Stronglifts. :p

In all seriousness, try 531 or something slightly different.
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I started with Stronglifts then moved to ICF then 531 then PHUL and now on to PPL.
Stronglifts gave me the core and 531 probably pushed me the most strength wise.
 
kaptainmarc said:
Might give the PPL a try. did stronglifts the amount of squats killed me off and I found it quite boring.

now I'm not following a program and not really getting anywhere.

Edit: would PPL be sufficient, I wouldn't say I'm an intermediate lifter but I wouldn't say I'm a beginner.
after weight loss i Lost a lot of my "gainz" so thinking starting from scratch might be a wise choice?
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Depends what you want to get out of lifting, be that wannabe powerlifter, general strength at a few different movements (don't necessarily have to be the so-called big 3), pure bodybuilding etc.

The reason things like SL are good for beginners is it reduces the amount of ****arounditis by limiting you to some core compound movements and simple progression, but you quickly end up needing more volume after newbie gains dry up and there's only so many sets of faaaahves you can do unless you want to spend hours in the gym. Knowing what you want to get out of your training then makes narrowing down programming easier.
 
Somnambulist said:
Depends what you want to get out of lifting, be that wannabe powerlifter, general strength at a few different movements (don't necessarily have to be the so-called big 3), pure bodybuilding etc.

The reason things like SL are good for beginners is it reduces the amount of ****arounditis by limiting you to some core compound movements and simple progression, but you quickly end up needing more volume after newbie gains dry up and there's only so many sets of faaaahves you can do unless you want to spend hours in the gym. Knowing what you want to get out of your training then makes narrowing down programming easier.
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my goals changed quite a lot over the last year.

I was in strongman but I am just not built for it, tiny wrists and skinny ankles :D

I want to get looking nicer, Jacked and tan approach whilst still gaining strength which I think will happen anyway but still keeping a focus on the main lifts as I still enjoy using the strongman equipment available to me.

Hence looking at the PPL program seems to be based around the fundemental lifts with some added in curlz 4 the girlz and boulder shoulders

I'm still trying to cut and get rid of some fat so the core strength programs so I don't end up progressing but whilst I'm trying to shift the fat I'm abit lost program wise
 
kaptainmarc said:
my goals changed quite a lot over the last year.

I was in strongman but I am just not built for it, tiny wrists and skinny ankles :D

I want to get looking nicer, Jacked and tan approach whilst still gaining strength which I think will happen anyway but still keeping a focus on the main lifts as I still enjoy using the strongman equipment available to me.

Hence looking at the PPL program seems to be based around the fundemental lifts with some added in curlz 4 the girlz and boulder shoulders

I'm still trying to cut and get rid of some fat so the core strength programs so I don't end up progressing but whilst I'm trying to shift the fat I'm abit lost program wise
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All good programs start with compounds! The biggest difference is that the strength-focused ones tend to use more complicated periodisation schemes and lower rep ranges (which are neurologically more taxing), where as more physique-oriented ones tend to just have you chip at topping out rep ranges across sets, adding a set here or there and use more moderate to high reps.

Personally I think if you want to deadlift, upper/lower and PPL are not good choices - the movement doesn't really fit well outside of programs that are full body, for powerlifting training or strength training that has a dedicated deadlift day(s), because it's a bit of everything and has a high recovery cost once your pull to bodyweight ratio gets to 'respectable' and beyond. In those sort of programs, a lower day that kicks things off with a squat movement, then a purer hip-hinge for the hams/glutes like RDLs, good mornings or barbell back extensions makes a lot more sense.
 
Bought the SBD belt. Holy **** it's stiff and painful to wear. I don't remember my StrengthShop lever belt being this bad (had an old actual leather one - they've changed to some artificial material now that nobody rates). Wonder how long it'll take to break in; been rolling it, standing on it and all sorts... still hasn't softened enough to wrap round me properly.
 
reiyushin said:
I've been trying to nab one second hand but no luck getting one in my fat size yet :D
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Small here so you'd be out of luck! I'm going to unscrew the lever (which is massive!) later and stand, sit and just roll the crap out of it in both directions. I was also considering the Mobility Tools handmade (in Wales, I think) lever belts but they didn't work out too much cheaper than the SBD and I liked the 'lever but adjustable'. There's a lot of customisation availble with those though, which some might prefer to black, black or black. Also all the other good belts seem to be import jobs (e.g. Inzer).

I was speaking to Lauren and was adamant it was the best thing ever so I caved...
 
Hi guys. After some advice please.

I'm 37 years old, 5' 11", 92kg. I broke my leg quite badly a year and a half ago and ever since I've allowed the belly fat to get the better of me to what I consider approaching dangerous levels. So I want to do something about it now that my bone has finally knitted back together.

I have a rowing machine at home and a gym with some basic free weights facilities and a Smith machine at work, so no excuses.

My main goals are to improve health and body composition. I don't care about being able to cycle or run for miles and miles.

My left leg is still quite weak so I'm a little nervous about squats and deads, though I know I need to do these.

My plan was to go hard at the diet for an initial 6 month period, eliminating all alcohol, snacks, etc., before stabilising with something sustainable in the long term.

Exercise wise, I'll walk straight over to the weights each time I go to the gym, for warm up too. No cardio apart from the rower at home when I've missed the gym at work.

To start with I'll do deads, squats, then chest press, 3 sets of 10 of each exercise every time I visit the gym (5 days a week when possible). Might chuck in some upper back and tri stuff too.

Diet wise, black coffee and 3 egg scrambled eggs for breakfast, or porridge with water / skimmed milk.

Chicken and broccoli / long grain rice for lunch.

Chicken or fish and veg for dinner.

Only water allowed apart from the morning coffee and possibly protein shakes, as I know I'll struggle to eat enough of the above to build muscle.

Any thoughts are gratefully received. I'm basically fed up with looking like jelly and my gut popping my shirt out at work. Need my clothes to fit me and look good again!
 
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