*** The 2018 Gym Rats Thread ***

I am stuck in the middle - I wanna gain muscle but not gain too much fat....

I tried to kinda work it out but its so hard when im not measuring anything and I dont cook and dont want to ask the other half...

Anyway I think roughly during week im getting around my calories, but weekend can take it over?

Here is a rough diet thing I did last year - maybe values are not accurate as I dont measure anything..... but it seems to hit my ballpark figures?

 
Did my first proper dedicated triceps workout last Wednesday and I can still feel them twinge occasionally even now. Tis back and biceps today so hoping they don't give me too much jip :/
 
Syla5 said:
What would cause them to give you jip? (sorry if I haven't caught up on a previous issue you have with your triceps)
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I don't think it's anything specific, more the fact that I'm working a muscle I've barely ever touched before. It's just that mild ache I assume most of us get after a muscle specific workout, only it's lasted a few more days then what I would consider to be 'normal'.
 
DrToffnar said:
I don't think it's anything specific, more the fact that I'm working a muscle I've barely ever touched before. It's just that mild ache I assume most of us get after a muscle specific workout, only it's lasted a few more days then what I would consider to be 'normal'.
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If you hammer a muscle that you haven't hammered before it could easily be sore for a good 5 days or so.
 
Did you do a whole workout dedicated to just triceps?

As for soreness, I wouldn't expect anything other then the usual DOM's, maybe a little more sore then normal.
 
Syla5 said:
Did you do a whole workout dedicated to just triceps?

As for soreness, I wouldn't expect anything other then the usual DOM's, maybe a little more sore then normal.
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CaptainRAVE said:
If you hammer a muscle that you haven't hammered before it could easily be sore for a good 5 days or so.
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Paired it with my normal chest workout. I don't think it's DOM's, had that in my claves when I started running and it's nowhere near as painful or consistently sore, just occasionally feel it for a few minutes here and there. Perhaps my stretch/warm up and warm down routine isn't doing enough...

Speaking of which, does anyone have a specific stretching routine they use for back and arms?
 
Its DOM's. Delayed onset muscle soreness is just a term for muscle soreness of any level after exercise that usually only appears a day or so after working out.

That you aren't feeling much doesn't mean anything bad.
 
Re-recorded my deadlift for you guys to assess, this time with decent full sized (I think) plates! Not much weight on them there, 40 in total plus the bar but hopefully it should give you a better idea as to what I might be doing wrong (or right!).

 
DrToffnar said:
Re-recorded my deadlift for you guys to assess, this time with decent full sized (I think) plates! Not much weight on them there, 40 in total plus the bar but hopefully it should give you a better idea as to what I might be doing wrong (or right!).

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Ok - now we can see what's going on! :)

Practically, you need to get moar hip flexion going on (hip hinge) at the start: because you are missing a bit, you can see your back isn't flat when you begin the lift. A good pointer here (that worked for me, anyway) is to try and point your bum at the roof behind you and pull your chest up and out. Before you bend to touch the bar.

Assume this *postural alignment* with the bar over the bridge of your feet (about an inch from your shins), bend your knees until they're just over the bar and - keeping your chest up - push your hips back until your hands touch the bar.

When you execute the lift, keep the "bum up/chest up" in mind and try and scrap the bar up your shins by pushing through your heels.

To get this working, maybe widen your stance a little to sink your hips back to where they need to be... see what works.
 
After seeing this I can confirm for you those plates are the same as mine at home. Find some way to get them further off the floor. You will be surprised the difference it can make. You are currently pulling from the equivalent of a 6/8ths inch deficit. IF you are wearing shoes as well that take you to easily over a 1inch deficit which is not a conventional deadlift but a deficit deadlift!

Also to add to Mrthingx above you should learn about core bracing fully.

Check out this video from Chris Duffin, I have always found this one to be very useful.

https://youtu.be/VcY3YSW9vX4
 
Nice one for the tips there guys! I shall check the videos out and bare in mind what you guys have said when I step up to the bar tonight. You shall make a lumbering mass of muscle of me yet ;)
 
DrToffnar said:
Nice one for the tips there guys! I shall check the videos out and bare in mind what you guys have said when I step up to the bar tonight. You shall make a lumbering mass of muscle of me yet ;)
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Keep at it, I struggled for over a year to get my form anywhere near acceptable just keep on lifting and critiquing your form and it will get better.

I learnt a lot of my queues from videos of people with similar builds to me, short legs long torso etc. what works for someone else wont necessarily work for you and everyone dead lifts slightly different.
 
kaptainmarc said:
Keep at it, I struggled for over a year to get my form anywhere near acceptable just keep on lifting and critiquing your form and it will get better.

I learnt a lot of my queues from videos of people with similar builds to me, short legs long torso etc. what works for someone else wont necessarily work for you and everyone dead lifts slightly different.
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Cheers man. Yeah I've seen a few vids so far stating that no two peoples posture will ever be exactly the same. I think @Syla5 's suggestion of lifting the weight off the ground a couple more inches is the biggest takeaway for me so far, given what equipment I'm working with. I just cannot get my back any more neutral then I can in that video at the current height and I'm struggling to get my shoulders directly over the bar without resetting my posture every time I put the weight back down.
 
spluff said:
Well I dropped it to 60kg and did 4 x 10.... again I failed on the 3rd set on the 10th rep (I rested 2.5mins) I succeeded on 4th set (rested 5mins)
It seems that my last sets I really need to wait much longer otherwise I will always fail - I just run out of steam....
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Well I decided to go back to 80kg on Monday and managed to do the 5 x 5 :D:D (I rested 2.5 / 3.5 / 5 / 5.5)

I think I will go back to 4 x 10 on Friday (62.5kg)…….

Will do heavy (5x5) on Monday and light (4x10) on Friday....

How does this sound? Do you think I should up to 82.5 the next Monday?

Cheers
 
spluff said:
Well I decided to go back to 80kg on Monday and managed to do the 5 x 5 :D:D (I rested 2.5 / 3.5 / 5 / 5.5)

I think I will go back to 4 x 10 on Friday (62.5kg)…….

Will do heavy (5x5) on Monday and light (4x10) on Friday....

How does this sound? Do you think I should up to 82.5 the next Monday?

Cheers
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Science. ;)

In all seriousness, a light and heavy day will be fine, but I would drop the weight a bit more (50kg?) And complete all your sets with 60secs rests...
 
DrToffnar said:
Did my first proper dedicated triceps workout last Wednesday and I can still feel them twinge occasionally even now. Tis back and biceps today so hoping they don't give me too much jip :/
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Well, did my chest and triceps routine as normal yesterday and was absolutely fine. No aches at all this morning. May be time for me to up the weight past nooby levels, think I've got my form down now so might shorten the reps and take out the 20kg DB's.

Anyone got any DB specific workouts for shoulders? Thursday is usually a dedicated cardio day for me but have been completely neglecting my shoulders and cardio day is the only time I have available to fit something else in.
 
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