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

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

  • Yeah good idea.

    Votes: 11 78.6%

  • Nah I'm happy with this one.

    Votes: 3 21.4%
  • Total voters
    14
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Ultimately if you eat more than your body is using the short answer is, no. Protein is still calorific but it also depends on your MBR and how efficient your body is at processing it's fuel. Carbs are easily absorbed and stored, proteins are too but not as readily - i.e. your body favours carbs for fuel.
 
I always like to do at least 2 exercises per body part. But if you're going 3x8, the volume will be pretty low, so you'll want to hit the body parts more often.

I've gone back to 4x8 to 5x6 (depending on exercise) 3 exercises per body part, plus a supersetted additional exercise.

i.e. Tuesday I did:

Flat bench (8x80, 8x100, 5x120, 4x130, 2x140 DS: 12x80)
Incline DB bench (8x20, 8x25, 8x27.5, 8x30, 6x30) // flies (5x8x15kg)
Dips (8xBW, 8xBW+10, 8xBW+15, 8xBW+20, 6xBW+25)

BB curls (4x8x30kg) // Alternating DB curls (4x8x15kg)

Wednesday:

Chins (6xBW, 6xBW+5, 5xBW+10, 5xBW+10, 7xBW)
T-Bar rows (8x40+bar, 8x80+bar, 8x100+bar, 8x120+bar, 10x80+bar)
BORs (10x60, 8x80, 8x90, 8x100, 8x100)

Seated EZ bar french press (4x8x27.5kg) // Cable tricep pull down (4x8x70kg)

Those 2 sessions so far in spite of having done AGVT have left me in pain. Short pauses, slow negs and decent weights really start to get the body going! :D
 
No that was my session on tuesday and wednesday now I'm not doing AGVT anymore.

Today I'll be doing legs so, Back squats, SLDLs, Front Squats and possibly either Leg Press or step ups.

I must have missed the full body thing!

If you want a full body split why not just do a circuit?

i.e. chest, back, legs, shoulders but just do 1 exercise on each for 3-4 sets, and do it 3-4 times a week with a different body part.

so:

Monday:

Flat chest
WG Chins
Back squats
Push press

Tuesday:

Rest

Wednesday:

Incline Bench
BORs
SLDLs
Arnies

Thursday:

Rest

Friday:

Dips
T-Bar Rows
SLDLs
Front / side raises

Saturday:

Rest

Sunday:

Fun day - arms, DLS, powercleans etc..??


OR

Do the above but do supersets:

Monday:

Flat chest // DB Flies
WG Chins // DB Rows
Back squats // Leg press
Push press // Bent over lateral raises

Tuesday:

Rest

Wednesday:

Incline Bench // DB Press
BORs // Lat pull down
SLDLs // Step ups
Arnies // DB Press

Thursday:

Rest

Friday:

Dips // Decline bench
T-Bar Rows // Cable row
DLs // Front Squats
Front // side raises


Or have I misunderstood you again?! :o
 
You're welcome - full body's are hard work if you do them right. If you follow the technique from your GVT i.e. slow negs and fast up, it makes it more challenging but also feel more rewarding somewhat/somehow.

I have to say I feel very driven after my agvt training for some reason. I guess it's doing something different? But also that my strength hadn't gone and back to pushing big weights again! :D
 
The four main neurochemicals that affect mood are: Serotonin, Epinephrine, Dopamine, and Endorphin.

I know anaerobic exercises certainly stimulate epinephrine and endorphin releases.... however I believe to counter act those 2 the antagonist neurochemical are the other two, seratonin and dopamine - they are generally released later in the day though - but without researching it - I couldn't tell you, it's been a while since I've looked into it that deeply.
 
I'm struggling with stairs today - but I didn't do as many exercises as you - but they hurt just as much! :D

back squats:
10x100
8x120
6x130
5x140
5x160
8x100
8x100

DLs:

8x110
6x140
6x160
4x180
1x200 (dead :()
8x110

Step ups:

5x110
5x110
6x110
7x110

So not that much but it took it out of me somewhat - it's been such a long time since I've done heavy deadlifts!
 
Morba said:
Will - your bench for reps is getting great fella, good work :D
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Cheers Matey :)

Considering I've been doing AGVT I haven't been doing heavy stuff for a while so it felt good. Cant' wait to get back into it - but I'm off on holiday next week so will just have to get back into it in 4 weeks or so! Ah well, hopefully I'll drop some BF on my holiday and lose some water retention too (I always seem to when I go to Cyprus - I think it's the good food and fresh fruit and veg).
 
4Qman said:
Hi there, thats a lot of fats. 2 days off in a year is not good. This could be the cause of your weight not improving, maybe your overtraining?

Not sure you your stats but id most defiantly up the protein to around 350 and lower the fat. Id keep the shake to 1 per day and add more food instead of the 2 extra shakes.
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No way does he need 350g of protein. No one does. It's excessive and puts unnecessary strain on the kidneys and the body in general. There is just no need for so much.
 
4Qman said:
You need to do more research, rule of thumb is 1.5-2g Protein per lb of body weight when body building.
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No offence, but I have more than a clue about this sort of thing.

Firstly it's LEAN body mass, furthermore, whilst I did say no one, that was a bit of an exaggeration, the big mass monsters such as coleman, dexter and cutler undoubtedly do need that much.

Furthermore, 1.5-2g per LB of LBM is not necessary for most people. 0.6-1g is more than enough.

Excessive protein that isn't synthesised by your body is doing you more harm than good if you continue it for long periods of time.

Over the past year I've dropped my protein intake yet I've made strength and size gains, and it's helped body composition too.

Please don't spout regurgitated rubbish - and please realise that I'm not some n00b and have been in the game long enough to know what I'm talking about.
 
Morba said:
can't be assed so:

lean body mass, not total mass.

While ff was a little wrong in saying no one, there are a few bigger people that can get away with it, there aren't many people in here that need that much at all.
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I honestly doubt there is anyone on this board that needs that much, bar perhaps you and Tank who carry enough LBM to possibly warrant it.

There's been extensive research into this over the past couple of years and whilst protein is undoubtedly essential for building mass, excessive protein whilst offering lots of mass, will not be the ideal way to do it. Absolutely if you want to get lots of mass for a while, then yes, cool - lots of protein. However optimal protein synthesis declines if you're too low and once you get to high - there is a bell curve and you're wasting unnecessary resources.

The guidelines of 1.5-2g is now a little skewed as a result.

By not consuming excessive protein, your body can focus on burning fat for example, for fuel instead of the excess protein which is why more and more training programs consider more of a "build and burn" type of program.

I try to consume about 20g in 5 meals throughout the day and add a separate 30g serving immediately after my workouts to ensure full muscle-protein synthesis when I need it the most.

30g per meal is about all your body can cope with at one time for optimal protein synthesis in terms of a ratio. The protein synthesis increases by a tine percentage up to about 40g, but the difference is negligible, and unnecessary to strain your body like that.

It's completely re-evaluated my thinking. And for the better I have to say! Although I'm at 222lbs I consume about 150g and it does me good.
 
I've actually dropped my protein to around 150g or so a day, and have made much improved gains as a result. After researching it further I'm of the view that alkalysing your diet and hitting 1.2-1.6g of protein per kg of bodymass (lean) is far more beneficial. There are good bell curves of protein synthesis, and the excesses just don't improve or increase protein synthesis, and it either gets changed into urea in your liver and sent to your kidneys to clean, or possibly turn into glucose and used as an energy substrate - it might either be used immediately as fuel or stored (as glycogen). If you already have sufficient carbs to refil your glycogen stores then it'll turn to fat. However in practice this doesn't occur in great extent.

However, you're just wasting money and your time.

Get some good fats in, good low GI carbs (even better carb cycle if you can manage it).

There are some studies however which show that protein can increase you MBR if you're already at a healthy state of fitness, so a portion of protein calories are oxidised and given off as heat (thermogenic reaction) - so minimising the fat storage possibility - however, this is again balanced with the other macros in your diet. This is not a stand alone rule.

It is categoric however that people with live/kidney disease are recommended a low protein diet, and for good reason. So it's just something to think about. Protein is VITAL for bodybuilding and muscle repair, but excess is also just as wasteful and pointless.

I'm just trying to save ya'll money! :D

However if you're on a "cut" and removing carbs from your diet, then you will need the extra protein to replenish the glycogen in your body. Personally I don't do cuts etc... so I prefer a synergistic approach to my diet, i.e. include carbs and fats. :)

IT's all a bit of a balancing act really. Overall you're not going to do yourself any harm, but why waste all that money when you don't need it?

/speach over. :p

I'm not trying to say don't eat protein, however if you get your ratios right and train well, optimal protein synthesis can happily occur within 1.2-1.7g per kg. So of course if you weigh 150kg then you can easily need nearly 300g of protein - but we're talking extremes here.

~I'm not telling you to do anything about it - just sharing my knowledge. Take it or leave it. :)
 
Yeah definitely. Volume is the key - certainly for legs.

Lean bulk is the way forwards! I'm constantly striving to get bigger and stronger. It's a slow process though :(

AS an aside, before a rugby game I tend to pop in the day before just to do a couple of reps at my 95% RM to stimulate the CNS before the game. Works wonders. Takes 20-30mins and that's all you need.
 
ConTRo13R said:
By volume do you mean more reps even if it means less weight?

Also what are veiws on dropping weight in a set if it means you can finish it with full reps?
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It doesn't have to be less weight necessarily it depends what you can handle. :)

I'm a huge fan of dropsets yes - a good way of recuriting fibres.
 
If you're really stuffed after your last set, a drop set will help get that last bit of muscle and fibre recruitment - but get a spot, and do them slowly!
 
I do it for a lot of exercises. Bench is a good one, but you need a spot. Chins are also good, but again a spot is important.

DL's and squats respond very well to dropsets.

Fast and explosive on the way up - nice and controlled negative.
 
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