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Poll: ***The all new gymrats thread***

Discussion in 'SA Archive' started by Freefaller, Feb 6, 2009.

?

Do we archive this thread and start a new one for 2010?

  1. Yeah good idea.

    11 vote(s)
    78.6%
  2. Nah I'm happy with this one.

    3 vote(s)
    21.4%
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  1. Freefaller

    Man of Honour

    Joined: Jun 5, 2003

    Posts: 86,989

    Location: Falling...

    I have archived the old thread:

    http://forums.overclockers.co.uk/showthread.php?t=17534512

    Please use this thread for discussion on gym routines, exercise questions, diet and nutrition, weight lifting, powerlifting, health and fitness and all things related to the world of iron.

    If you feel a subject is going to go off topic, start a new topic to continue the debate (linking back to the original question if you want to).

    Thanks,

    Will :)
     
  2. Lead_Head

    Mobster

    Joined: Jan 26, 2003

    Posts: 3,704

    Location: Nottm

  3. ScarySquirrel

    Capodecina

    Joined: Jan 13, 2004

    Posts: 23,535

    Location: South East

    I have a belly which is ever increasing. I dislike exercise very much, the only exercise I do is 1 hour 5 a side on a Wednesday night and a Saturday 11 a side game every week, although I play in goal for my team so don't do much running on a Saturday.

    Is the best thing for me to do just cut down on eating **** and then go and do loads of cardio? My problem with many things in life is that unless I see results immediately I give up. I guess I will need to change my mindset on that one as well.

    Will that be a good start before I actually think about a proper routine?
     
  4. mr tommo

    Soldato

    Joined: Dec 13, 2004

    Posts: 5,379

    Location: Stoke-on-Trent

    I used to play -

    Monday 5 a side (40mins)
    Tuesday Training (2 hours) Mainly fitness stuff
    Thursday Trainng (2 hours - tactics etc , not hard work) then used to shoot off to my second 5 a side team (35 mins)
    Saturday 11 a side match

    I could eat what I wanted, when I wanted and wouldn't put any weight on at all it was great.

    Picked up an injury November 2007 and I haven't played since. Its cost me around £4000-5000 in physio and an operation. Ive just given up on my injury this month as its costing me too much money and it won't go away :(

    So at the moment its seriously easy for me to start putting weight on. Im just sticking to 3 x 15 minute runs a week and its keeping the weight away. I don't think you need to do a massive amount ScarySquirrel, just add a couple of 15-20 minute runs a week.
     
  5. ScarySquirrel

    Capodecina

    Joined: Jan 13, 2004

    Posts: 23,535

    Location: South East

    Ok thanks. I think for me anywhere would be a good start so perhaps I will do this. My GF goes road running a lot so at least I will have company :)
     
  6. mr tommo

    Soldato

    Joined: Dec 13, 2004

    Posts: 5,379

    Location: Stoke-on-Trent

    It may not be enough to instantly shed weight but if you start doing too much it becomes tedious and too much hard work and if your anything like I am you will start to find excuses not to go. A 15 minute run is over and done with so quickly even I can't find excuses not to do it!

    Just make sure you've got some proper running trainers or you can kiss goodbye to your knees :p
     
  7. The IPB

    Mobster

    Joined: Jul 15, 2005

    Posts: 3,386

    Location: In the cage

    Also I think another thing people forget about cardio, is it doesnt have to be running. It can be any number of things swimming, boxing, squash football etc. Find something you enjoy doing and you are less likely to stop.

    Personally I do not enjoy weight training, I do alot of body weight excercises I do Muay Thai, Judo and Ju Jitsu. The reason I do them is because I love them, I hate missing training.

    You will achieve much more if you enjoy what you are doing.
     
  8. Lead_Head

    Mobster

    Joined: Jan 26, 2003

    Posts: 3,704

    Location: Nottm

    I've decided to go back to basics with a routine after reading the interesting article about squatting to gain size all over and see how it goes. Squatting is something I've neglected and I want to make that the main focus of my routine to make me do them.

    A simple 3 day split like...

    Day 1: - Chest and Triceps
    Flat Bench
    Decline Bench
    Incline Bench
    Skull crushers

    Day 2: Legs
    Squats
    Calf Raises

    Day 3: Back
    Seated Cable Rows
    Bent Over Rows
    Lat Pull down

    In addition to this I am also attempting pull ups (doing negatives at the moment), hanging to improve my grip and dips in every session I go to the gym.

    I might change it in 3 months, depends how it goes.
     
  9. oddjob62

    Sgarrista

    Joined: Nov 8, 2002

    Posts: 9,128

    Location: NW London

    Remember to hit the hamstrings as well. Most people's squat technique won't hit the hammies much.
     
  10. Acrotomophilia

    Capodecina

    Joined: Aug 29, 2005

    Posts: 15,290

    Is this over kill for a back day? What I mean is should I leave something out?

    Wide grip pull ups 5x5-body weight just over 21st.

    One arm bent over row 5x5-25kg,35,45,55,60.

    Shrugs 5x5-150kg,200,250,300,(with hooks 320 or 350).

    Seated row 5x5-150kg,200,250,300,(with hooks 320 or 350).

    Close grip pull downs 5x5-150kg,200,250,300,(with hooks 320 or 350).

    Half an hour on cross trainer then crawl up stairs and die!
     
    Last edited: Feb 6, 2009
  11. Clipsey

    Soldato

    Joined: Nov 26, 2004

    Posts: 6,144

    Location: Near Windy City, USA

    Not at all Tank, infact I would add something for your lower back maybe?
    My back day consists of:
    1 warm up set lat pull down
    4 sets Pull ups
    2 sets one arm bent over row
    3 sets lat pull downs
    3 sets BOR's
    4 sets DL's
    2 sets close grip rows
    3 sets wide grip rows
    3 sets weighted hyper-extensions

    All pretty dam heavy weight too
    Love it :D
     
  12. Admiral Huddy

    Don

    Joined: Feb 17, 2003

    Posts: 29,453

    Location: Chelmsford & Broadgate

    I have a problem.. Following an injury sustained on my rota-cuff over Christmas, it's left my left shoulder quite weak. I have been receiving correct professional treatment (sports physio). I would say as much as a 40% drop in strength compared to the right shoulder. So i've been sticking to uni excercises but wondered if anyone had any furher tips. This is new ground for me.
     
  13. Acrotomophilia

    Capodecina

    Joined: Aug 29, 2005

    Posts: 15,290

    Seated row?
     
  14. Clipsey

    Soldato

    Joined: Nov 26, 2004

    Posts: 6,144

    Location: Near Windy City, USA

    That will target the middle of your back much more Tank, the lats.
    You may wanna have one exercise focus on the erector spinae:
    DL's
    Good Mornings
    T-Bar row (plate loaded)
    Back extensions
    etc
     
  15. Clipsey

    Soldato

    Joined: Nov 26, 2004

    Posts: 6,144

    Location: Near Windy City, USA

    I messed my left shoulder up about 4years ago I think - might not have been as bad as yours, but I lost a lot of strength and confidence in that shoulder :(
    Just had to persevere with it and really focus on improving that shoulder strength - I would do 2-3 exercises just on that shoulder at the end of a couple of workouts per week. Front raise, arnolds, shoulder press etc.
    Slow progress but probably the safest route.
     
  16. sorn21

    Mobster

    Joined: Nov 12, 2008

    Posts: 3,378

    Location: T.O.

    Where do you get weights like that?!
     
  17. Acrotomophilia

    Capodecina

    Joined: Aug 29, 2005

    Posts: 15,290

    By adding more plates of course;).
     
  18. Acrotomophilia

    Capodecina

    Joined: Aug 29, 2005

    Posts: 15,290

    Good Mornings will they make a huge difference to the lower back, I know it wont be as good as dead lifts I despise them not even a fan of partials!
     
  19. sorn21

    Mobster

    Joined: Nov 12, 2008

    Posts: 3,378

    Location: T.O.

    no S*** lol, we I've never seen a lat pull-down that has 300k.
    pretty hardcore gym then?
    my gym is more commercial than that, tries to cater for older people as that's our main users!
     
  20. Clipsey

    Soldato

    Joined: Nov 26, 2004

    Posts: 6,144

    Location: Near Windy City, USA

    The fact that you're not really doing anything specific for the lower back means any exercise will make a difference :)
    I know you're not a fan of DL's, and good mornings are ok. I'd probably suggest SLDL's followed by some back extensions?
    Start hitting that lower back Tank! A man of your size should have a strong lower back for if anything but support ;)
     
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