*** The 2018 Gym Rats Thread ***

CaptainRAVE said:
Powerful for activating lower and upper chest. I haven’t been able to flat bench press for sometime now. However, very recently going back to flat after decline, incline and use of dumbbells my flat bench press is the strongest it has ever been. Just be carful to lower it to the bottom of your chest, I always made the mistake of bringing it down to close to my neck which screws your shoulders.

Currently making the strongest gains ever with absolutely no injuries, niggles or pains. Eating more has helped. The cooler weather too - my gains dropped off around June, just as it got hot. The heat just kills my appetite.[/QUOTE
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Cheers dude will do. i think thats why it feels a bit more natural to me than the other bar presses because that is where my hands come down anyway. that was the other thing i was going to ask and that is would it be ok to do decline and my dumbell flat and incline press on the same day or should i do decline+incline one day and flat+incline on my other day. doing all 3 doesnt bother me but i read somewhere doing flat and decline on the same day can be pointless.
 
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BRIGGBOY81 said:
Cheers dude will do. i think thats why it feels a bit more natural to me than the other bar presses because that is where my hands come down anyway. that was the other thing i was going to ask and that is would it be ok to do decline and my dumbell flat and incline press on the same day or should i do decline+incline one day and flat+incline on my other day. doing all 3 doesnt bother me but i read somewhere doing flat and decline on the same day can be pointless.
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I do them all on the same day and absolutely hammer my chest. There are other approaches that work too. I do incline bar, flat dumbbell, decline bar and pec fly all on the same day. I also do close grip bench press a few days later as part of an arm centric workout.
 
What are people's thoughts on telling someone in the gym they're doing something wrong if what they are doing is seriously risking injury? I know giving unsolicited advice is a big gym no-no but not telling them anything feels a bit like not warning someone if they're about to step into the path of a car.

There was an old boy in the gym today doing lat pulldown behind his head and it made me cringe.
 
nicktay2605 said:
What are people's thoughts on telling someone in the gym they're doing something wrong if what they are doing is seriously risking injury? I know giving unsolicited advice is a big gym no-no but not telling them anything feels a bit like not warning someone if they're about to step into the path of a car.

There was an old boy in the gym today doing lat pulldown behind his head and it made me cringe.
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Theres nothing inherently wrong with doing that, but it can be done horrendously
 
nicktay2605 said:
What are people's thoughts on telling someone in the gym they're doing something wrong if what they are doing is seriously risking injury? I know giving unsolicited advice is a big gym no-no but not telling them anything feels a bit like not warning someone if they're about to step into the path of a car.

There was an old boy in the gym today doing lat pulldown behind his head and it made me cringe.
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tbh if it looks like iam going to hurt myself then i would want you to tell me. some people are weird though and think they are god
 
CaptainRAVE said:
I do them all on the same day and absolutely hammer my chest. There are other approaches that work too. I do incline bar, flat dumbbell, decline bar and pec fly all on the same day. I also do close grip bench press a few days later as part of an arm centric workout.
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cool i will smash them all out then :)
 
nicktay2605 said:
What are people's thoughts on telling someone in the gym they're doing something wrong if what they are doing is seriously risking injury? I know giving unsolicited advice is a big gym no-no but not telling them anything feels a bit like not warning someone if they're about to step into the path of a car.

There was an old boy in the gym today doing lat pulldown behind his head and it made me cringe.
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So many in my gym that I don’t bother. Lat pull down behind the head is the most common.
 
CaptainRAVE said:
I do them all on the same day and absolutely hammer my chest. There are other approaches that work too. I do incline bar, flat dumbbell, decline bar and pec fly all on the same day. I also do close grip bench press a few days later as part of an arm centric workout.
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I am doing stronglifts and added extra incline or widegrip to it and was wondering if that was overtraining my chest.... CR is that not too much? Or am I undertraining my chest?

(Train chest Mon and Fri currently with BOR, Squats and dips)
 
mrthingyx said:
Well, if you REALLY must have alcohol then cut out your calories elsewhere or train like a crazy person to burn through additional excess.

You know the answer to your question, but I assure you that trimming everything else out to below maintainance WITH beer is going to be a lot more miserable than doing the same cut WITHOUT the drinks.
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Cristian said:
+1 to the above.
I'd also recommend a bit of "damage control" in terms of alcohol calories.

I work in consulting and travel for work so I know how odd it can be to be the only one not drinking at the table, etc.

Apart from obvious things like "limit yourself to one drink " there are also a lot less calories in a gin and slimline tonic vs a pint of IPA.
Plus if there are multiple drinks involved, there's nothing stopping you from switching to "just tonic" after the second drink. ;)
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Good advice both. In terms of general calorie intake, what is my best approach when starting out with stronglifts. Should I cut to get rid of the belly at this stage (it's not enormous just bit of middle age flab) or should I be eating well to support the training at this stage. I've had good results in past with intermittent fasting but conscious that may not be right now. Sorry for potentially dumb qs!
 
I'd say it's down to how well you know/comfortable you feel with the movements.
You don't want to get overly tired when trying to nail your squat form and get a routine going.

Once you're confident about feeling the exercises, you'll be better off when playing with calories and being able to identify what's going on. ie if you're just having a bad lift day or you're actually struggling from calorie deficit
 
I've seen a lot of people talk about how Protein is essential if your lifting AND attempting too loose weight at the same time, do you guys find that to be true?

I don't go mental on the weights really. I devote one, maybe 2 days of my routine to my arms, legs and chest and the rest of the time it's pure cardio. I can say with some certainty that I'm in a calorie deficit each day (averaging maybe 1800 a day alongside intermittent fasting).
 
GiraffePencils said:
I'd say you want to make sure you're getting enough of a back workout, as you don't want to overdevelop your chest and cause any hunching/back mobility problems.
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well im doing the deadlift once a week, squats 3 times a week, BOR twice a week and chin-ups once a week so I dont think back is being neglected? :D
 
DrToffnar said:
I've seen a lot of people talk about how Protein is essential if your lifting AND attempting too loose weight at the same time, do you guys find that to be true?

I don't go mental on the weights really. I devote one, maybe 2 days of my routine to my arms, legs and chest and the rest of the time it's pure cardio. I can say with some certainty that I'm in a calorie deficit each day (averaging maybe 1800 a day alongside intermittent fasting).
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I'm inclined to agree - there are recommendations about how much protein you need to be ingesting if you want to make gains, and there's recommendations about how few calories you need to ingest to lose fat and protein supplements are often the only means of hitting both targets simultaneously...
 
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garnett said:
I'm inclined to agree - there are recently mnendatuons about how much protein you need to be ingesting if you want to make gains, and there's recommendations about how few calories you need to ingest to lose fat and protein supplements are often the only means of hitting both targets simultaneously...
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Ahhh OK. On that basis, would you recommend protein supplements (shakes and such) to fill the gap? Or is increasing the amount of white meat and eggs enough?
 
spluff said:
well im doing the deadlift once a week, squats 3 times a week, BOR twice a week and chin-ups once a week so I dont think back is being neglected? :D
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I'm just meaning from an upper back perspective, Pecs pulling shoulders forward if it imbalances against the upper back.
As from your list, only BOR and chin-ups really hit that area, and if you're upping your chest stuff you might want to up that too.

This is all going from guidelines I was given that you should hit the upper back twice for every pec exercise, as pecs are isolated and upper back won't get as much growth
 
DrToffnar said:
Ahhh OK. On that basis, would you recommend protein supplements (shakes and such) to fill the gap? Or is increasing the amount of white meat and eggs enough?
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Im no expert, and I don't know enough about your situation to give advice.

I use a basic whey protein as a replacement for lunch because its easy and cheap and has worked so far for me.
 
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