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*** The 2019 Gym Rats Thread ***

Discussion in 'Sports Arena' started by spluff, Jan 1, 2019.

  1. Delvis

    Caporegime

    Joined: Nov 7, 2004

    Posts: 27,755

    Location: Buckinghamshire

    I've been logging for ages, stop making excuses :D

    I just go at lunch time tbh
     
  2. CaptainRAVE

    Man of Honour

    Joined: Nov 21, 2004

    Posts: 29,192

    Darn elbow pain. Irritating.
     
  3. Syla5

    Mobster

    Joined: Feb 13, 2012

    Posts: 4,728

    @Tom|Nbk Where have you gone dude? Really keen to see how the deadlifts are going now your are back at them after your year off. 300kg this year?
     
  4. Deception

    Soldato

    Joined: Apr 23, 2006

    Posts: 6,288

    Location: Nottingham

    Haha, my main reason was my borked elbow, that the pain is a bit better these days. So, now its just getting some motivation..excuses excuses :D
     
  5. inferno

    Wise Guy

    Joined: May 23, 2004

    Posts: 1,715

    Guys I just recently dislocated my shoulder, what exercises are a big no no that put a lot of stress on the shoulder when I finally go back to the gym, which won't be soon at all!
     
  6. Delvis

    Caporegime

    Joined: Nov 7, 2004

    Posts: 27,755

    Location: Buckinghamshire

    Depends what you mean, pretty much everything affects the shoulder to some extent :D
     
  7. mrthingyx

    Man of Honour

    Joined: Apr 3, 2003

    Posts: 14,881

    Location: Cambridge

    Do your physio and rehab - the physio will guide you on this. If not, find one that will.
     
  8. neoboy

    Capodecina

    Joined: Mar 16, 2004

    Posts: 10,786

    Location: UK

    Few old pains and aches popping up now, including my shoulder on which I can barely sleep at the moment so I think I'll have a deload week and then take a week off Stronglifts after that.
     
  9. Delvis

    Caporegime

    Joined: Nov 7, 2004

    Posts: 27,755

    Location: Buckinghamshire

    Assume you're doing recovery work? Stretching / soft tissue work?
     
  10. Sandycheeks

    Wise Guy

    Joined: Oct 30, 2013

    Posts: 1,647

    Heavier weights vs shorter rests
    What's best?
    Say I am lifting 100kg but I have to rest for 4 mins between sets, is that better than lifting 90kg and resting for 2 mins between sets?
    Is there any difference?
     
  11. Sandycheeks

    Wise Guy

    Joined: Oct 30, 2013

    Posts: 1,647

    Double post*
     
  12. Delvis

    Caporegime

    Joined: Nov 7, 2004

    Posts: 27,755

    Location: Buckinghamshire

    Depends entirely on your goals and what % of your RM it is tbh
     
  13. Sandycheeks

    Wise Guy

    Joined: Oct 30, 2013

    Posts: 1,647

    Goal is to get bigger, stronger and fitter.
     
  14. neoboy

    Capodecina

    Joined: Mar 16, 2004

    Posts: 10,786

    Location: UK

    Yeah but been a very stressful year so far and will be for next couple of months so sleep has been an issue. Been very fatigued last 2 weeks so a lighter week and week off weights should help hopefully.

    I'll up the cardio to make sure I'm still burning the calories as diet is finally good and concentrate on mobility work as well.
     
  15. dirtychinchilla

    Sgarrista

    Joined: May 2, 2011

    Posts: 8,503

    Location: Woking, Surrey

    I had my second "induction" yesterday. I told the guy I just wanted to go through the exercises I was doing, so he took me through deadlift, rows, squat, OHP, bench and showed me how to barbell press as well.

    It was really helpful actually. I'm not 100% sure I have the deadlift down but I'm feeling a little more confident. As I said before, I might do Romanian deadlifts for a while to give my hamstrings some exercise as they're pretty tight. Rows he said were fine, just keep my elbows tucked in. Squat I was going too low and bending more to give the appearance of squatting lower. In reality, I was just bending my back unnecessarily. OHP was absolutely fine. Bench was interesting. I haven't found it massively challenging yet and he said that I needed to get my shoulders flat on the bench and showed me how. It was as much effort to lift as it was to keep my shoulders flat. I was still able to lift the same weight so that was great.

    So, very valuable overall. I can book in with him again for free if I need to, so that's good.
     
  16. CaptainRAVE

    Man of Honour

    Joined: Nov 21, 2004

    Posts: 29,192

    I think it was a good two years before I felt happy with deads. Longer for squats and there are plenty of sets where I reevaluate my form.
     
  17. mrthingyx

    Man of Honour

    Joined: Apr 3, 2003

    Posts: 14,881

    Location: Cambridge

    Bigger and stronger are not necessarily mutually exclusive (depending on your training history), but you need to determine what you're after (depending on your training history) because the training methods are different.

    To answer your original question (2mins vs. 4mins), there will be a slight difference in your nervous system's excitability (depending on your %RM for both lifts), but biochemically the difference between 2mins and 4mins is minimal. If 100kg was for a single 1RM effort and 90kg was for a triple, then the latter will be better for strength development (see how I threw 2 more variables in there to confuse matters?).

    The typical approach for hypertrophy is rests shorter than 1min: after this, the biochemically anabolic situation in your working muscles starts to dissipate... If you're after strength (where the anabolic biochemistry is less interesting than keeping your nervous system from exploding), then it's better to keep your rest periods longer - around 2mins. If you're finding that you need longer rests than 2mins between sets, you're probably lifting too heavy in the first instance and need to look at your weights.

    If you're relatively new to lifting (i.e. training history is less than 6-12 months), then training for strength will be more beneficial in the immediate term.
     
  18. dirtychinchilla

    Sgarrista

    Joined: May 2, 2011

    Posts: 8,503

    Location: Woking, Surrey

    That's good to know, thank you. It's my lower back that really worries me - I had a herniated disc a couple of years ago, which is part of the reason why I'm thinking Romanian deadlifts might be more suitable for now along with some supplementary exercises for strengthening my lower back. I'd certainly rather do those than, for example, trying to have bigger or stronger arms.
     
  19. neoboy

    Capodecina

    Joined: Mar 16, 2004

    Posts: 10,786

    Location: UK

    Try a hex/trap bar if you have one at the gym, produces less load on the spine than regular Olympic bar.
     
  20. dirtychinchilla

    Sgarrista

    Joined: May 2, 2011

    Posts: 8,503

    Location: Woking, Surrey

    Sadly we don't have one :(