ᕙ(⇀‸↼‶)ᕗ ||| The 2023/2024 Gym Rats Thread ||| ᕙ(⇀‸↼‶)ᕗ

Cristian said:
I would say it's absolutely not a great programme for a beginner as the exercises are complex, require a lot of mobility and difficult to do with good form for the majority of the trained gym goers, let alone the untrained ones. Especially the hang clean, front squat (which looks terrible in that picture, he's holding the bar with his hands) and push press.
Everything is there is a great exercise IF you do it properly. The average person that has a desk job simply hasn't got the mobility to do these and they're a terrible way to start as the risk of injury vs reward ratio is absolutely broken.

Depending on equipment availalable I would start with squats* (front squats only if you have proper front rack mobility or rest bar properly on your shoulders) and variations - split squats and the like, lounges, perhaps deadlifts*, some sort of military press, pull ups (negatives only to start with if too difficult) and dips (same as push ups), maybe some bent over rows. That ab rolling exercise is fantastic for your core as well, provided you can maintain decent form.
If you have access to it - a bench for bench pressing* is also great. Then simpler stuff like kettlebell swings.

Squat, deadlift and bench - are the holly 3 staples in lifting, they are big compounds that develop strength and all the good stuff. They are also moderately complex and not as easy to do as it seems. I'm happy to have a look at a form video and give pointers if anyone wants to, you can upload it as a private / unlisted youtube video as well.

I would definately look for something that spins... it's a recipe for injury to do those kinds of exercise with a screw type bar...
Click to expand...

Thanks for taking the time to reply and going into it a bit more. I also tried to do this routine which I would a bit more easier to do and less stress with better form. I did it three times to give myself a bit of a workout with low weights. I was just seeking advice on doing something 3 times a week to get in a routine. It not about being jacked up but filling out and more strength.

I do have a desk job and feel body is weaker as a result.

I have access to a barbell, ez-bar and up to around 50kg in weights (2.5 / 5 / 10) plates. A couple of dumbbells and a 10 and 15kg kettlebell along with a pull-up bar.

Is there anything I can follow or goes into detail what you mentioned to combine a routine together.

Thanks for any tips.
 
ddoubleep said:
Thanks for taking the time to reply and going into it a bit more. I also tried to do this routine which I would a bit more easier to do and less stress with better form. I did it three times to give myself a bit of a workout with low weights. I was just seeking advice on doing something 3 times a week to get in a routine. It not about being jacked up but filling out and more strength.
Click to expand...

Don't worry, I've been trying to get jacked for over 15 years, it still didn't happen. It's important to point out that the gentleman in the video didn't achive that kind of physique with that kind of workout (he's got years of heavy lifting and potential light drug use). Lots of people are afraid of getting "too big" or "too muscular" - don't worry it's not something that happens by accident but something that takes years of training (and often lots of drug use). That is some attention seeking video and nothing else, the weights required to build that kind of physique wouldn't allow the silly transitions he does for the front squat and bench press. He looks like someone who could easily do 10 reps of 100kg on the bench press, you're not lifting the bar that way for sure to do that!

You have stumbled across a golden principle of muscle / fitness progress though when you mentioned that the routine is easier, which is... progressive overload. In your first year of lifting it's very important to constantly and progressively increase the weights you're looking to do. That's the best way to make progress and constantly increase difficulty, especially at your begining of your journey.

I would point you in the direction of this: https://www.youtube.com/watch?v=QlZPCJJOUfQ and spend some time on this channel. Now, a lot of these involve "gym exercises" but youtube is full of alternatives for "home / prison :D workouts". Things like pistol squats, dips between 2 chairs, that kind of stuff. I'd recommend buying a door frame pull up bar, you can do push ups with feet elevated, etc. Just because you have a barbell doesn't mean it's the most efficient way of doing things. A quick google showed me this https://www.youtube.com/watch?v=EtuKRFRSDm8 I'm sure there are better exercises but the guy there has perfect form and the workout he's doing is significantly safer and more effective than the barbell masturbation in the previous links. :D Don't get me wrong, proper weights and gym equipment (such as a squat rack and a bench) are the best way to make progress but doing barbell curls on an EZ bar doesn't really get you much!

Based on the first video from RP I linked I'd look at creating a routine / split that you can post hear and I can help you tweak accordingly.
 
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Cristian said:
Don't worry, I've been trying to get jacked for over 15 years, it still didn't happen. It's important to point out that the gentleman in the video didn't achive that kind of physique with that kind of workout (he's got years of heavy lifting and potential light drug use). Lots of people are afraid of getting "too big" or "too muscular" - don't worry it's not something that happens by accident but something that takes years of training (and often lots of drug use). That is some attention seeking video and nothing else, the weights required to build that kind of physique wouldn't allow the silly transitions he does for the front squat and bench press. He looks like someone who could easily do 10 reps of 100kg on the bench press, you're not lifting the bar that way for sure to do that!

You have stumbled across a golden principle of muscle / fitness progress though when you mentioned that the routine is easier, which is... progressive overload. In your first year of lifting it's very important to constantly and progressively increase the weights you're looking to do. That's the best way to make progress and constantly increase difficulty, especially at your begining of your journey.

I would point you in the direction of this: https://www.youtube.com/watch?v=QlZPCJJOUfQ and spend some time on this channel. Now, a lot of these involve "gym exercises" but youtube is full of alternatives for "home / prison :D workouts". Things like pistol squats, dips between 2 chairs, that kind of stuff. I'd recommend buying a door frame pull up bar, you can do push ups with feet elevated, etc. Just because you have a barbell doesn't mean it's the most efficient way of doing things. A quick google showed me this https://www.youtube.com/watch?v=EtuKRFRSDm8 I'm sure there are better exercises but the guy there has perfect form and the workout he's doing is significantly safer and more effective than the barbell masturbation in the previous links. :D Don't get me wrong, proper weights and gym equipment (such as a squat rack and a bench) are the best way to make progress but doing barbell curls on an EZ bar doesn't really get you much!

Based on the first video from RP I linked I'd look at creating a routine / split that you can post hear and I can help you tweak accordingly.
Click to expand...

Thanks for that. I have taken all the videos I have been replicating with a pinch of salt and know what be the same physique. I have noticed some body change and also it takes a lot of oxygen to do some and feels like I have gone for a run. Small steps I know but feels like I ready to really come up with a longterm plan to safely and progressively do this.

I may have wrongly assumed the barbell was the best way to go about it and doing everything in my garage. I don't mind investing in some gear but want an efficient program that can fit in lunchtimes, before bed or early morning depending on my commitments and workload.

I will watch RP to further educate myself.
 
Well this week was PR week but last week I came down with a savage virus so haven't been to the gym since last Monday (15/04) (where I pulled a deadlift double @97% so a PR for this week was looking good).

I'm finally starting to feel better (just about) but not sure if I should just skip this round of PRs. I've basically done nothing since the 15/04. Tried really hard to keep my calories up but haven't really been able to for the last week (I've been forcing food down but not as much as I should be eating).

Not really sure what to do because I was planning for a month long cut from next week.

Do I try for PRs next week half expecting to not pull them but maybe being pleasantly surprised or just bin them off and start a new PR block after this cut?
 
ShortWarning said:
Well this week was PR week but last week I came down with a savage virus so haven't been to the gym since last Monday (15/04) (where I pulled a deadlift double @97% so a PR for this week was looking good).

I'm finally starting to feel better (just about) but not sure if I should just skip this round of PRs. I've basically done nothing since the 15/04. Tried really hard to keep my calories up but haven't really been able to for the last week (I've been forcing food down but not as much as I should be eating).

Not really sure what to do because I was planning for a month long cut from next week.

Do I try for PRs next week half expecting to not pull them but maybe being pleasantly surprised or just bin them off and start a new PR block after this cut?
Click to expand...
This happened to me, i had a 12 week plan split in to 2x6week blocks ramping up, and i got sick at the start of week 6 of the first block. I took a week off, and then did 3 weeks of ramping back up as it was also leading in to christmas so took the opportunity to no destroy myself over that period and start the new year off with a solid ramp week. I probably didnt need to ramp back up over so long but timing wise it worked out.
 
Slowly started to get back to some sort of gym routine now the little one is at nursery and we're not being called by the childminder to pick her up every five minutes if she's a bit whiny or got the sniffles.

Feels good bra.

Got my appointment with the consultant tomorrow night so I'll find out what damage I've done to my knee, definitely hoping something is visible on the MRI because it's still not right.

Strength generally doesn't seem to have evaporated too much, main issue is weight has crept up a little high and there's definitely been a bit of lean tissue lost.
 
Diet seems to be going well so far, able to get my fat backside into some old clothes that were a little.. 'tight'. Although not going crazy with calorie/macro counting, just seeing how it goes.

On a good note, managed 2 PBs this week; 130kg on Bench (clipped catchers when unracking and thought I was gonna drop the bar on my face) and somehow pulled 210kg on Deadlift which felt pretty good considering I didnt need to use wraps or belt, although my shins are pretty ripped up from that sesh! I dont think I've seen those numbers in nearly 8 years. So, pretty chuffed that strength is returning.

I wont be attempting anything on Squats as I've only just got to the point where I can find a squat stance that doesnt result in me crying on the floor clutching my knee :cry:
 
Having to take time off from Stronglifts (which was going OK after a rough patch) after breaking my pinky finger last week, looking at 6-8 weeks. Any suggestions for workout type stuff I can do just with a mat? Have some resistance bands as well; I would take a guess that most upper strength stuff is off the table, but I would love to strengthen my glutes and address some previous issues with hip/groin
 
Cristian said:
Don't worry, I've been trying to get jacked for over 15 years, it still didn't happen. It's important to point out that the gentleman in the video didn't achive that kind of physique with that kind of workout (he's got years of heavy lifting and potential light drug use). Lots of people are afraid of getting "too big" or "too muscular" - don't worry it's not something that happens by accident but something that takes years of training (and often lots of drug use). That is some attention seeking video and nothing else, the weights required to build that kind of physique wouldn't allow the silly transitions he does for the front squat and bench press. He looks like someone who could easily do 10 reps of 100kg on the bench press, you're not lifting the bar that way for sure to do that!

You have stumbled across a golden principle of muscle / fitness progress though when you mentioned that the routine is easier, which is... progressive overload. In your first year of lifting it's very important to constantly and progressively increase the weights you're looking to do. That's the best way to make progress and constantly increase difficulty, especially at your begining of your journey.

I would point you in the direction of this: https://www.youtube.com/watch?v=QlZPCJJOUfQ and spend some time on this channel. Now, a lot of these involve "gym exercises" but youtube is full of alternatives for "home / prison :D workouts". Things like pistol squats, dips between 2 chairs, that kind of stuff. I'd recommend buying a door frame pull up bar, you can do push ups with feet elevated, etc. Just because you have a barbell doesn't mean it's the most efficient way of doing things. A quick google showed me this https://www.youtube.com/watch?v=EtuKRFRSDm8 I'm sure there are better exercises but the guy there has perfect form and the workout he's doing is significantly safer and more effective than the barbell masturbation in the previous links. :D Don't get me wrong, proper weights and gym equipment (such as a squat rack and a bench) are the best way to make progress but doing barbell curls on an EZ bar doesn't really get you much!

Based on the first video from RP I linked I'd look at creating a routine / split that you can post hear and I can help you tweak accordingly.
Click to expand...
Have a look at my above post, "prison workouts" for the win!
 
rickjames said:
Having to take time off from Stronglifts (which was going OK after a rough patch) after breaking my pinky finger last week, looking at 6-8 weeks. Any suggestions for workout type stuff I can do just with a mat? Have some resistance bands as well; I would take a guess that most upper strength stuff is off the table, but I would love to strengthen my glutes and address some previous issues with hip/groin
Click to expand...
There are plenty of ways to continue working out around a broken pinky finger, 6-8 weeks off is far from optimal, assuming you are in a commercial gym its time to use machines that allow you to continue movement patterns while not putting undue load on your pinky finger as it recovers.
 
DarkShadow said:
I'll share a couple of ideas with you that should help.

1. Periodize your sport. Choose what's important to you at this moment in time.

This means give more weighting to what's important to you. I've now started periodising my endeavours.

Example
My goal in June is to complete the Welsh 3000s. Climbing 15 peaks over 3000ft in about 18hours (ideally).

My high level plan:
Q1 Lift
Q2 Hike
Q3 Cycle
Q4 Lift (intro block to PR for 2025)

Each quart is then broken into 3 blocks for each relevant sport.

2. Introduce MEV (Minimum effective volume).
Does mean I quit lifting for 2 quarters? Nope. I still lift but I slash my volume by about 50% and I generally work around 85% off my previous PR. This means that my movement patterns are primed for Q4. This year, for hiking I'll be dropping my squats and deadlifts to work off 70-80% but continue my bench journey.

However, there's a case for completely dropping lifting and just enjoying your season of sport (which I intend to take up in the coming years).

Understand this is a process and you're learning about yourself. You're going to make mistakes but refine this annually. My advice is be more conservative than trying to tank your recoverability, this means you'll enjoy neither sport as you're just burnt out.


Treat your training like your diet. Your meals should be similar whether bulking, maintaining or cutting. You're just just choosing portion sizes to support your goals.

What should influence your decision is your goals/responsibilities and commitments in life. I'm a busy dad and I'm trying to squeeze every hour so that I can maximise the finite window of opportunity to reach my aspirations. Taking off lifting for me would Q4 is incredibly taxing to be PR ready. I've developed a system that accommodates for life which is full of surprises. Right now, it feels low commitment as I spend less time training than most.

Example off season:

Primary: Sport related excercises
Secondary: SBD
Accessories: Minimal

Example on season:

Primary: SBD
Secondary: Variations of SBD
Accessories: 4-12 groups per week (goal specific)

Hope that helps.



Hah. I overshot my quarter, was supposed to happen before but 3 sessions of 60 mins weren't too taxing. Ngl, it's already a spiritual process :)
Click to expand...
Small update on this, I've been DL and Squatting 1x week with about 8 reps in total each to try and maintain. Throwing in 60min sessions of the stairmaster, it was going okay until I realised I'm far from mountain fit. I did the Edale Skyline which was 33km and it really finished the smaller muscle groups earlier than I anticipated. I had about 7 different cramps with my hamstrings being the worst culprit. I did the carneddau range in Wales with about 1300m elevation and it wasn't as bad this attempt.

HR and abilities are fine but conditioning, far from it. As such, I'm going to completely drop Squats/DL, far too tight. Keep bench going but now attempt to loosen up. I'm 4 weeks out from the welsh3000s and it's not looking good.
 
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Cristian said:
I would say it's absolutely not a great programme for a beginner as the exercises are complex, require a lot of mobility and difficult to do with good form for the majority of the trained gym goers, let alone the untrained ones. Especially the hang clean, front squat (which looks terrible in that picture, he's holding the bar with his hands) and push press.
Everything is there is a great exercise IF you do it properly. The average person that has a desk job simply hasn't got the mobility to do these and they're a terrible way to start as the risk of injury vs reward ratio is absolutely broken.

Depending on equipment availalable I would start with squats* (front squats only if you have proper front rack mobility or rest bar properly on your shoulders) and variations - split squats and the like, lounges, perhaps deadlifts*, some sort of military press, pull ups (negatives only to start with if too difficult) and dips (same as push ups), maybe some bent over rows. That ab rolling exercise is fantastic for your core as well, provided you can maintain decent form.
If you have access to it - a bench for bench pressing* is also great. Then simpler stuff like kettlebell swings.

Squat, deadlift and bench - are the holly 3 staples in lifting, they are big compounds that develop strength and all the good stuff. They are also moderately complex and not as easy to do as it seems. I'm happy to have a look at a form video and give pointers if anyone wants to, you can upload it as a private / unlisted youtube video as well.

I would definately look for something that spins... it's a recipe for injury to do those kinds of exercise with a screw type bar...
Click to expand...

Have done cleans with a bar that spun only a.little bit and it was a horrid experience. Don't do it.
 
Somnambulist said:
Summer seems to come later so I’ve delayed mine - no incentive when it’s cold and wet outside!
Click to expand...

Began at the start of the month. Averaging about 500g loss a week. Strength basically unaffected - just keeping intensity the same and dropped a set on 3 set stuff as all the literature shows the amount of work needed to maintain adaptations = a lot less than the amount needed to get them in the first place. No point impairing recovery when I’m unlikely to make much progress while cals are low.
 
Somnambulist said:
Began at the start of the month. Averaging about 500g loss a week. Strength basically unaffected - just keeping intensity the same and dropped a set on 3 set stuff as all the literature shows the amount of work needed to maintain adaptations = a lot less than the amount needed to get them in the first place. No point impairing recovery when I’m unlikely to make much progress while cals are low.
Click to expand...
Nice.

As an old person, I have a cruise booked at the end of August so am basically slow bulking until that ends. No shred this summer. But I loathe cutting, anyway.

Sitting at about 95kg unladen, focusing on hypertrophy because why not, and going to transition to strength/power for the rugby season.

I have also discovered the horrors of belt squatting. Not content with using a trap bar at a deficit to pretend it's a leg press, I rigged up a belt squat in my home gym and it is BRUTAL when done for 10+ reps, particularly with slow descents and two second end-ROM pauses.
 
Any advice for traps development? It’s the only part of my body that I can’t seem to get any visual change on. By that I mean they are objectively getting stronger but it looks like I don’t have any! Currently targeting them with a hex trap bar, 3x8 85kg but clearly I’m going about it the wrong way. All tips welcome.
 
mrthingyx said:
Nice.

As an old person, I have a cruise booked at the end of August so am basically slow bulking until that ends. No shred this summer. But I loathe cutting, anyway.

Sitting at about 95kg unladen, focusing on hypertrophy because why not, and going to transition to strength/power for the rugby season.

I have also discovered the horrors of belt squatting. Not content with using a trap bar at a deficit to pretend it's a leg press, I rigged up a belt squat in my home gym and it is BRUTAL when done for 10+ reps, particularly with slow descents and two second end-ROM pauses.
Click to expand...

I love a good belt squat. The best version I ever tried was the basic weightlifter style one with a dip belt and loading pin, stood on two boxes and near a rack to maintain stability. My gym used to have quite small 10kg plates which meant I could load the pin up with the plates horizontal but keep my regular squat stance… alas they then changed to these oversized Ivanko plates and got rid of the boxes.

In recent years they bought the Pit Shark belt squat machine but it’s not the same it - it only feels ‘right’ if you squat like you’re at Westside Barbell, it pulls you forward so you have to sit back to counter it and is one of those machines where it feels like you have to load far more plates than should be necessary for it to be heavy. One of the few movements where it’s easier to do it properly (i.e. in a way that rek quadz with good ROM) with a DIY method than with most of the machines that I’ve seen.
 
Scuzi said:
Any advice for traps development? It’s the only part of my body that I can’t seem to get any visual change on. By that I mean they are objectively getting stronger but it looks like I don’t have any! Currently targeting them with a hex trap bar, 3x8 85kg but clearly I’m going about it the wrong way. All tips welcome.
Click to expand...

Most reliable way to look like a monster is to do a lot of clean high pulls with something very heavy (I.e. 3-5 reps).

But then, the only people I consider to have monstrous-looking traps are weightlifter, not body-builders. ;)
 
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