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

[Buffman]

Made myself a shake this morning (No eggs in )
Comprised of;
Strawberries
1 banana
Strawberry yoghurt
30g Oats
Milk
30g milk protein
20g whey protein
Damn its thick filling so I think I'll have it in two gos .
I think I'll have to make my own blends more often (Specially for when I'm on the go at uni ).

 

[Lead_Head]

Negs will do you some good.

Also try small rep sets. i.e. 2-3 reps. And incrementally increase. So say, start at 70%, 80%, 90% 100% of 1RM.

Remember to keep the concentric movement explosive and powerful.

Cheers for the suggestion. I think I'll introduce small sets in the next couple of weeks then back on to 3x8's and attempt a PB or 2 for my birthday

 

[Freefaller]

I'm in a bit of a predicament, I'm at a stage where my arms are too weak to lift the weight that I can squat with. I can't really justify purchasing a squat rack nor do I have a place to permanently house one, does anyone have any cheap and cheerful solutions?

Anyone able to spot you? Are you doing front squats or back squats? And, just in case you weren't if you wanted to make it harder even with lower weights, do you go all the way down slowly and explosive on the way up?

 

[georges]

I'm in a bit of a predicament, I'm at a stage where my arms are too weak to lift the weight that I can squat with. I can't really justify purchasing a squat rack nor do I have a place to permanently house one, does anyone have any cheap and cheerful solutions?

Scaffolding I guess?

 

[Freefaller]

Made myself a shake this morning (No eggs in )
Comprised of;
Strawberries
1 banana
Strawberry yoghurt
30g Oats
Milk
30g milk protein
20g whey protein
Damn its thick filling so I think I'll have it in two gos .
I think I'll have to make my own blends more often (Specially for when I'm on the go at uni ).

Mine is typically:

Apple
Banana
1/2 basket blueberries
1/2 basket raspberries
a scoop of whey
1/2 pot (250ml) of natural set yoghurt - no added sugar or anything just good plain yoghurt
a good slug of milk to get the consistency right
2 big handfuls of oats or so
a touch of cinnamon (if I have any)

Once blended it should be quite thick but liquid enough to be called juice and very drinkable. It works out to around 800 cals or so, and nearly a litre's worth of smoothie. It does keep you full for longer as thick liquids take longer for your stomach to process. Which is fantastic appetite supression but also slow digestion, which also means better bioavailability in general.

 

[Smit]

Cheers for the suggestion. I think I'll introduce small sets in the next couple of weeks then back on to 3x8's and attempt a PB or 2 for my birthday

Good luck
I went the other way this week with regards to training. Usually I am a 5x5 person but this week I have dropped the weight and been doing 3x8. Will do this for a couple of weeks before my holiday and see if it does anything.

Knowing me, I will probably end up combining 5x5 with 3x8 depending on which exercise I am doing.

 

[Buffman]

Mine is typically:
Apple
Banana
1/2 basket blueberries
1/2 basket raspberries
a scoop of whey
1/2 pot (250ml) of natural set yoghurt - no added sugar or anything just good plain yoghurt
a good slug of milk to get the consistency right
2 big handfuls of oats or so
a touch of cinnamon (if I have any)

Yeah I think I'll get some natural yoghurt, just I had some low calorie strawberry one that had to be used by two weeks ago so I aint letting it go to waste . (whats the difference between natural set and plain?)

 

[Walkerie]

Hi all, less than 3 weeks now till i start my proper gym training, anyone know how likely im going to see gains from benching around 60kg to 90+ will it be a few months or 6 months or similiar? thanks obviously my diet/ammount of protein/excercises will be taken into consideration

 

[BullBoyShoes]

A friend of mine has asked me to help him shed some weight and teach him how to weight train properly. So Ive been showing him how to do the exercises properly etc, but as he`s so weak he cant do any pull ups or chin ups, can do 3 press ups and struggles to bench 30kg - where can I start to help him first increase his 'core strength' ????

 

[Ultra_Extreme]

A friend of mine has asked me to help him shed some weight and teach him how to weight train properly. So Ive been showing him how to do the exercises properly etc, but as he`s so weak he cant do any pull ups or chin ups, can do 3 press ups and struggles to bench 30kg - where can I start to help him first increase his 'core strength' ????

It doesnt matter what they can or cant lift, weight training is a progression you need to leave your ego at the door. There is no fundmental difference between getting your bench up from 120-130 than from 30-40 it will just be easier to do the latter.

Basically with any newbie focus on form not weight and crank out the reps, id reccommend sticking to weights that are managable for reps of around ten for a number of sets, focus on keeping his form in check as he needs to familiarise himself with the movments in order to properly use the muscles, he will quickly gain strength like this as most beginners wil lift 50-60% of their bodyweight once form is in check.

 

[Buffman]

A friend of mine has asked me to help him shed some weight and teach him how to weight train properly. So Ive been showing him how to do the exercises properly etc, but as he`s so weak he cant do any pull ups or chin ups, can do 3 press ups and struggles to bench 30kg - where can I start to help him first increase his 'core strength' ????

To practice chin ups he can jump up then do a slow negative on the way down, or you could slight help him in the motion. (Lifting his knees on the way up)

 

[Lead_Head]

To practice chin ups he can jump up then do a slow negative on the way down, or you could slight help him in the motion. (Lifting his knees on the way up)

Yeah, get him to bend his legs so his shins are paralell to the floor and you hold your arm under his shins and he can then push against your arm to help pull himself up.

 

[neon.uk]

Went to see the spinal specialist today as the GP noticed a slight curvature in my spine. I was really worried that I would have to totally stop lifting and wouldn't be able to play rugby, but apparently I'm within the natural limit and the only thing he found wrong with me was 1 leg is slightly longer than the other.

Gym here I come!

 

[Morgoth]

Anyone able to spot you? Are you doing front squats or back squats? And, just in case you weren't if you wanted to make it harder even with lower weights, do you go all the way down slowly and explosive on the way up?

Don't really have a spotter, its just me and my parents in the house and they wouldn't be much help with that weight. It's back squats that I'm doing, I go all the way down pretty quickly I would say and as quickly back up as I can manage as well. I'll try taking it slower on the way down today but I'm going to be stuck at this weight for a while until my arms can catch up a bit.

 

[Freefaller]

I tell you what if you do a nice slow negative a good 4s, and make sure your arse is close to touching your heals you'll be doing well for a while.

 

[Buffman]

Did my triceps and biceps today, 60kg close grip bench press on the smith after 10 sets of tricep work pretty good . When doing my bicep work my forearms absolutely killed doing cable curls seen here http://www.exrx.net/WeightExercises/Biceps/CBCurl.html it hurt so much I couldn't do anymore I tried 32.5 kg as I did 33 kg the other day but even after dropping the weight I could still feel the sharp pain anyone have any ideas what that could be?

 

[Cristian]

i started having some really bad pain on the bones of my forearms last month as well. So bad that although I used to curl 50 with pretty strict form, it was hurting like hell at just 40. so I switched to dumbbells the next session. no pain at all, not even when hammer cheating with 30kg dumbbells.

 

[Buffman]

i started having some really bad pain on the bones of my forearms last month as well. So bad that although I used to curl 50 with pretty strict form, it was hurting like hell at just 40. so I switched to dumbbells the next session. no pain at all, not even when hammer cheating with 30kg dumbbells.

yeah on the dumbbells I was fine 30kg hammer curls though , I tend to do 12-14 alternate curls then 12kg hammer curls with the dumbbells.

 

[Nate--IRL--]

Had one of those weeks where everything seems easy. 2 months into a bulk and i've added 20kg to both my Squat and Deadlift, with the PB's in this week. The thing is I know I could have gone heavier too.

It's not often a week like this comes around, I enjoyed it immensely, they are all too rare.

Nate

Edit just to add, only another 10kg to 2x bodyweight too for the deadlift, Originally had aimed for this by Christmas

 

[Freefaller]

I don't think I could curl 30kg DBs with strict form Then again I don't do them - but still... impressive.