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*** The 2019 Gym Rats Thread ***

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

  1. DrToffnar

    Mobster

    Joined: Jan 25, 2013

    Posts: 2,903

    That's exactly what happened. Even with a seated overhead press with very little weight my arms where just all over the place. Didn't even bother going past the first set. Will give it another try over the weekend with an empty bar, try and get my form down. After I've nailed that I'll have to try and get the deadlift down...
     
  2. tom_e

    Man of Honour

    Joined: Dec 26, 2003

    Posts: 26,134

    Location: West mids

    Cheers :) certainly never thought of myself as any sort of inspiration but it gives me something to look back at.
     
  3. CaptainRAVE

    Man of Honour

    Joined: Nov 21, 2004

    Posts: 30,359

    Sunday - legs (mainly squats)
    Monday - chest
    Tuesday - lower back (mainly deads)
    Wed - upper back
    Fri - shoulders
    Sat - arms

    The gym should settle down soon enough. Crazy at mine too.
     
  4. DrToffnar

    Mobster

    Joined: Jan 25, 2013

    Posts: 2,903

    Do you find there's any real benefits to spacing things like this?
     
  5. LiE

    Suspended

    Joined: Aug 2, 2005

    Posts: 18,339

    Location: Milton Keynes

    Most wouldn't advocate training every day. Deadlifts and Squats can be tough on back to back days so it's a good idea to spread those. Same with shoulders and chest.

    Mon: Chest/Triceps/Core
    Tuesday: Back/Biceps
    Wednesday: Rest
    Thursday: Shoulders/Core
    Friday: Legs
    Weekend: Rest

    On rest days do some mobility.
     
  6. CaptainRAVE

    Man of Honour

    Joined: Nov 21, 2004

    Posts: 30,359

    I only manage this number of days due to a hugely elevated calorie intake. Starting off in the gym I probably managed 4 days. That just doesn’t hit my muscle groups hard enough anymore. Squats and dead’s need good spacing, at least for me. I can finally fit heavy rows in between those days, I never used to be able to.

    I used to group biceps with back, triceps with chest, legs in their own, in sessions together. Lots of different ways to do it though.

    Just do what feels right tbh. If my body says no, I won’t push it. Touch wood I have not been injured for sometime and finally am completely shoulder pain free - this is taken some effort!
     
  7. iamtheoneneo

    Sgarrista

    Joined: Mar 15, 2010

    Posts: 8,693

    Location: Bucks

    I dont see the point. Unless your actually bodybuilding competitively and roided out 24/7 your body is surely going to have recovery issues.
     
  8. GiraffePencils

    Mobster

    Joined: Feb 15, 2013

    Posts: 2,859

    Location: Edinburgh

    Speaking of recovery issues, just over the holidays there I was resting my shoulder and had a bit of a cold so stayed fully rested.
    Back to work my usual cycle commute I felt so powerful haha
    I have to say I'd not noticed it, but I must have had some accumulated tiredness etc which is probably from not enough rest days/food/both
     
  9. tom_e

    Man of Honour

    Joined: Dec 26, 2003

    Posts: 26,134

    Location: West mids

    Eat to support the amount of training being done and even as a natural it's relatively difficult to over train.
     
  10. DrToffnar

    Mobster

    Joined: Jan 25, 2013

    Posts: 2,903

    Thanks for the advise guys. Tis a big help coming on here with questions as apposed to endlessly googling.

    :)
     
  11. CaptainRAVE

    Man of Honour

    Joined: Nov 21, 2004

    Posts: 30,359

    None here. Just eat more. I wouldn’t start out at my point though.
     
  12. davejh666

    Hitman

    Joined: Nov 17, 2011

    Posts: 564

    Location: St Neots, Cambridegeshire

    Thanks for the advice. I am really struggling with the whole bracing lumbar region. Watched a video, or a few, that say about tightening your glutes and taking a gut full of air. This is fine until I get down to the position and then I can't seem to keep my glutes under tension.

    Your right about the hip hinge. Have watched a video a few moments ago that the guy explains really well how to do it properly and getting your backside to touch the wall with your hands on hips so gonna practice that at home for the next few days.

    Deadlift again on Saturday morning so will film it again and post it to see if you guys think there is any improvement.

    Thanks.
     
  13. CaptainRAVE

    Man of Honour

    Joined: Nov 21, 2004

    Posts: 30,359

    Just keep at it. It took me a good 6 months to get comfortable with deads and squats when I started. Years on and I am still learning and perfecting.
     
  14. mrthingyx

    Man of Honour

    Joined: Apr 3, 2003

    Posts: 15,050

    Location: Cambridge

    I look at that back... #srshomo
     
  15. davejh666

    Hitman

    Joined: Nov 17, 2011

    Posts: 564

    Location: St Neots, Cambridegeshire

    W
    What I have realised is that there is an awful lot to remember to do when you are deadlifting!

    Been watching a couple more videos tonight on core bracing and the best explanation I got was 'just imagine being on the toilet and pushing one out' lol, made me laugh. Apparently, farting is quite common with squats and deadlifts? Think I will stay away from the squat racks when it's not leg day.
     
  16. neoboy

    Capodecina

    Joined: Mar 16, 2004

    Posts: 11,334

    Location: UK

    Came close a few times but haven't had that incident yet :D

    Imagine with heavier weights there's more chance of it happening heh. I was completely lazy today so just did my deadlifts with a trap bar. On a bright side, zero issues with grip and did a full 5x5.

    Feeling a lot more confident on a squat now but need to concentrate on deadlifts more. Garbage grip and still feel like my breathing is all over the place and need to engage that core better.
     
  17. Somnambulist

    Sgarrista

    Joined: Jun 17, 2010

    Posts: 9,411

    Location: London

    Mine's a bit odd but I work a 4 week continental shift pattern so have to make do.

    If my work shifts are either days/nights at the end of the week I can do the ideal set-up:
    Lower, upper, rest, lower, push (work gym), pull (work gym), rest.

    If I'm working nights at the start of the week it's:
    Lower, push (work gym), pull (work gym), lower, push, pull, rest

    If I'm working days at the start of the week it's:
    Lower push (wg), lower pull (wg), upper push (wg), upper pull (wg), lower, push, pull - this seems like a lot but the first 4 days are pretty short as it's on my lunch break so 35-40mins.

    First lower/upper is more strength focused, sets of 4-6 for squats, RDLs, bench, seal rows etc with a little bit of moderate rep work on accessories. The lower/push/pull more abbout getting the volume in, so things like sets of 6-8 for OHP, low incline bench, weighted chins, cable rows etc and higher rep isolation stuff.
     
  18. Syla5

    Mobster

    Joined: Feb 13, 2012

    Posts: 4,889

    Regarding bracing...

    Regarding hip hinge, RDL's are really great for learning how to hinge properly and engage the glutes. Really allows you to focus on creating a mind muscle link with your glutes and learning how to really hump the bar without having to worry about also getting in to the deadlift starting position at the same time.

    Once the hip hinge is learned its a lot harder to not do it.
     
  19. DrToffnar

    Mobster

    Joined: Jan 25, 2013

    Posts: 2,903

    Had a serious think last night after all your wonderful advise and some reading up and decided I need to refocus.

    I still have a fair bit of body fat I'd like to loose. Not too much (5'11 and 86KG), I've already lost 10KG since September, but I think my focus has swung to 'bulking' a little too early. Even living inside a small calorie surplus and continuing to weight train as often as I am, it's going to take an age too loose the fat I'd like to see gone (want to hit ATLEAST 80kg).

    Whilst I'm not going to totally give up the S&R training, I'm certainly going to be doing more cardio and put myself into the same surplus I was at when I initially decided to loose some weight. Hope to at least maintain the muscle mass I've gained since October.

    Going to be difficult. Come to really enjoy the amount of weight training I've been doing. But there's no point me starting off on the wrong foot. I'd rather get to my target weight and then build lean muscle from there rather then constantly fight with nutrition over the next 2-3 years to get the fat off whilst trying to build muscle.
     
  20. LiE

    Suspended

    Joined: Aug 2, 2005

    Posts: 18,339

    Location: Milton Keynes

    Up protein, drop cals, lift weights = profit.

    Cardio isn't strictly necessary.

    I've never done cardio and never done a bulk/cut.