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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I have to say I'd be wary of overly cheap mince. You can get some decent high quality stuff for very little money - buy it in bulk if you want, but be sure it's realtively decent, else you're just going to eat rubbish which is full of water, additives and will decrease by 50% when cooked. Lamb is great but fatty (but from time to time it's good.

Turkey and chicken can get dull I agree. Eggs? Tinned mackrell, heck even beans has decent protein. If you're not happy with diet variation then look into the protein sources I posted and see if anything takes your fancy. :)
 
ben90 said:
Usually do 10 reps with half the weight I will be using, then 70% for 8, 90% for 3, then do my working sets. Never find my self becoming tired for my working sets either, and im prepared for them.

Stretching after each set is also a good way to help recovery and it makes your muscles stronger :)
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Very similar to me. My warm up is 50%, 75%, 90% (6, 4, 2 reps) then onto working sets.

Benny06 said:
I can't remember exactly why, it's not bad for you as such, but releases energy or tension in the muscles causing you to lift less and be slightly weaker. Someone with the right explanation/knowledge can probaly explain this better than I can.

Stretching post exercise however is good :)
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Yup you shouldn't stretch before a work out in the discipline of weight lifting. The research shows that you'll be weaker and from what I've read this is basically that stretching a muscle releases tension to help the muscle and connective tissue (fascia etc) relax. You don't want this before lifting weights, furthermore you'll have a greater chance of injury and also you'll be weaker in your lifts. This is for static stretching.

Certain types of stretching can be used for different sports but for weight lifting a different protocol is to be used.

Other research shows that it's actually best to stretch a few hours after weight training. There's a sequence to the types of stretching to be done as well, along the lines of: PNF, ballistic & then static. However I'm not an expert - I have a swiss ball at home and use it and just my bedroom furniture in general to help me stretch after a big session.

I have no flexibility issues for someone of my size, sure I'm not super bendy or can't do the splits, but I have no tightness in areas that shouldn't have them (i.e. hamstrings, shoulders,back ...( I do have a little on the neck, but that's an injury so I do what I can with it!


However a warm up is very important! It does make a difference to your performance, certainly for lower body exercises, where the mobility movements can open up your hips and loosen any tightness and improve ROM. Also it'll bring blood to your joints, and tendons and have them prepared for the warm up sets. I tend to do some start jumps, prisoner squats, rotating hydrants and shoulder rotations. If I have space I'll do some mountain climbers. It takes 5 mins and is very effective. :)
 
Ballistic stretches aren't great unprepared but after a good bit of PNF stretching, and as long as they are performed sensibly they aren't the evil things that everyone thinks they are. :)However you do raise a good point, you shouldn't do them just like that. :)
 
Any form of deadlift, BOR, good morning exercise will be working hte lower back. Lower back raises are ok if you do the form right and you don't jerk.
 
Push pull & upper lower splits are great. Throw in some supersets and/or dropsets on the last set and you've got a good comprehensive workout. I'd aim for a minimum of 25reps to a maximum of 40 if you're doing that though per exercise.
 
Sort it out. You shouldn't have any pain when doing deads. Remember it's a pushing exercise not a pulling one - you push with the legs and forward with the hips.
 
Beta alanine will always make your skin tingle or have paresthesia as it's called, probably because it's an NO magnifier/accumulator (it doesn't create NO2 but magnifies it's effect basically which can potentially cause your nerves to a) be hypersensitive b) fire off electrons at random owing to the increased neural activity owing ot increased blood flow and NO2 sensitivity). So in areas where there is NO generation or activity, BA theoretically floods those blood vessels and accentuates the effects of NO on the body - hence the "pump" or increased blood flow.

I'm personally not convinced in it's benefit, however in terms of pump, it'll definitely bring on a "pump".
 
Embrace your manliness and accept your stretch marks! :cool: Mine have gone naturally but I don't take care of my skin at all - maybe I'm just lucky with my type of skin. :)
 
Benny06 said:
If it was seated, drop the backrest....if you dare! :eek::D:p
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I never use the backrest :p Unless I'm going for a silly weight - though it can be helpful for isolation, but often form does tend to go when you use the backrest... arched back etc... However though, pushing with your legs against the backrest does help. Whilst I try not to use the backrest it does have it's place.

I much prefer standing shoulder press though. :)
 
panthro said:
I just joined a gym here in Pattaya called California Wow. had a walk around yesterday and it looked really good. The range of equipment is really impressive, but because this a touristy beach resort type place, the gym is filled with absolutely huge body builders, kind of imtimidating but hopefully it will make me work harder :)
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Don't be intimidated (easy to say I know) - if you become a regular and they notice you're not a fly-by-night, you may well develop a rapport with them and they can give you some help/tips. However if they are just tourists that might be harder.

Just go there as though you belong and just get on with it - focus on your workout not theirs. :)
 
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