The gym thread

[Deleted]

Sounds like a good plan. I'd suggest getting on a structured exercise plan as well, such as a PPL or stronglifts type thing so you can keep good progression, really helps in getting results. Remember to get the rest days and especially good sleep in as well because they're crucial to muscle growth.

Slept like a log last 3 days. Forgot how much difference some exercise and no coffee/booze makes. Going on my own straight after work currently as I know if I come home first and get settled I'll never leave the house again. Muscles burning like crazy Today because I'm not used to it anymore.

Going to get one of the lads at the gym to write me out a program so I have something to follow, rather than just going a bit free for all with the easy option of "that's enough for today"

[Triks]

Slept like a log last 3 days. Forgot how much difference some exercise and no coffee/booze makes. Going on my own straight after work currently as I know if I come home first and get settled I'll never leave the house again. Muscles burning like crazy Today because I'm not used to it anymore.

Going to get one of the lads at the gym to write me out a program so I have something to follow, rather than just going a bit free for all with the easy option of "that's enough for today"

I posted some beginner routines in the OP - check them out. Otherwise your plan looks solid!

[Deleted]

I posted some beginner routines in the OP - check them out. Otherwise your plan looks solid!

You shit on stronglifts in the OP though, I'm curious as to why? Is it just because it's a bit leg heavy and low on upper body or is there something else too?

[Triks]

I already explained it in the last page but to provide a brief summary:

>quick stalls due to rep scheme
>1:1 bench to overhead press ratio
>not as good as a strength routine in comparison with SS, Greyskull and PTW
>not a good hypertrophy routine when compared to PPL or traditional block training

[gfunk9983]

Nothing wrong with Squatting 5 times a week, Squatting for near 100% 1rm 5 times a week 'can' be stupid (and probably isn't a good idea for most people). There are plenty of people whoa re successful with a program that invovles some form of squatting 5 times a week (See Bulgarian Method, Smolov, Smolov jr, virtually any program designed around Olympic Weightlifting).


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Your calves may not get huge just based on genetics.

Are you implementing other leg movements such as squats, deadlifts, lunges? Theres really not much for isolation of calves other than various types of calf raises.

Dude, Bulgarian method and Smolov are you references? You need a significant amount of time to become accustomed to that type of squatting frequency (oh and also a lot of gear, because Bulgarians were practically spokesman for AAS and whatever else they could get ahold of). Smolov is under the same right in that it has very high frequency for squatting along with high intensity and high volume. These are not good mixtures and is a great way to get injured.


The problem is that people do not train calves properly, and the calf raises allow for a shitload of volume (you can use very heavy weight on calf raises due to the ROM). Cannot post link but google "calf training lyle mcdonald"

[Deleted]

Hey.

So, I'm looking to bulk more than I have been, I've noticed some serious difference in the last 3 months with regard to size after being able to pick up the more serious weights. I'm fairly satisfied with my food intake and I ocassionally have weight shakes after hard days in the absence of more food to try and keep off belly flab. I've just never really been trained by anyone to build the muscle so I thought I may ask basic technique in regard to rep and sets

Currently I do 4-3 sets of 6-7 reps with heavy weights, I quite literally cannot continue past 6-7 reps in a set per exercise my rest period in between sets is varied but usually around 30 seconds to a minute. This is what I just learned from a few magazines / the web but I'm always wary of such things so seeing this thread I thought I'd ask. Any tips anyone could provide to put on some bulk would be appreciated.

Also how do I train calf muscles? I do raises but I just can't get that satisfying burn I get from other muscles and the bottom of my legs are starting to look like twigs and I don't want to look like one of those guys

I am an Ectomorph, if that helps.

Meso/Ecto/endo isn't an actual real thing. Your calves are under constant stress when you're standing up/walking etc, the will need a lot of volume and even with that you might end up with unsatisfying results because there's a very strong component. There's a reason long-time fatties tend to get massive calves though, you can work them larger.

Your rest in between sets might actually be a bit low if it's just 30 seconds. There's no way you're recovered from a heavy lift after 30 seconds if you've gotten to reasonably heavy weights. You'll notice that you may need longer and longer rest times as the weights increase.

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I'm not sure why OP immediately said its a bad program, because it isn't. Its a beginner program for sure, but I started with it and made a lot of gains until I started doing stuff more specialized to what I wanted to gain in.

To be fair, looking back at OPs current BW and lifts he's not as experienced as I first thought he might've been. I'm shorter than him and quite a bit heavier, but I also lift significantly heavier than him after 10 months of strength training, having done about 6 of those months on strong lifts and now having moved on to somewhat different programming to meet the goals I have (250kg deadlift is next step...).

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What about cardio on off-days with programs like Stronglifts or full-body barbell workouts? I've been avoiding extra cardio because I was worried it would prevent my legs (I use elliptical) from recovering properly since you squat every workout Mon/Wed/Fri

Run anyway, you'll feel it if you're not performing to your potential on leg days and may have to cut back then. If you're doing it for cardio health you can probably do concept rower or swimming if running taxes your legs too much. Though I know some people have issues pushing themselves as far cardio wise depending on what type of cardio they're doing. If you're just looking to burn calories then going for a walk every day will do that quite well.

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I feel like if it was down to genetics then I'd be fine as everyone in my family has had giga calves, to be clear I don't want that because dads calves are so he has to buy specialised pants but yes I am training my legs in full ranges, but that's the problem them rest of my legs are starting to get away from the calves




Well I already stated my normal reps but for calves its around 11-12 otherwise I just don't feel it. It might be I just can't lift a heavy enough weight to achieve that burn at 6-7

Appreciate the answers guys although everyone sort of glossed over the first part of my post. :P

In all honesty, you want calf burn then just do calf raises, standing up, no weight, 100 reps per set. You'll feel burn.

[Triks]

Meso/Ecto/endo isn't an actual real thing. Your calves are under constant stress when you're standing up/walking etc, the will need a lot of volume and even with that you might end up with unsatisfying results because there's a very strong component. There's a reason long-time fatties tend to get massive calves though, you can work them larger.

Your rest in between sets might actually be a bit low if it's just 30 seconds. There's no way you're recovered from a heavy lift after 30 seconds if you've gotten to reasonably heavy weights. You'll notice that you may need longer and longer rest times as the weights increase.

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To be fair, looking back at OPs current BW and lifts he's not as experienced as I first thought he might've been. I'm shorter than him and quite a bit heavier, but I also lift significantly heavier than him after 10 months of strength training, having done about 6 of those months on strong lifts and now having moved on to somewhat different programming to meet the goals I have (250kg deadlift is next step...).

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Run anyway, you'll feel it if you're not performing to your potential on leg days and may have to cut back then. If you're doing it for cardio health you can probably do concept rower or swimming if running taxes your legs too much. Though I know some people have issues pushing themselves as far cardio wise depending on what type of cardio they're doing. If you're just looking to burn calories then going for a walk every day will do that quite well.

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In all honesty, you want calf burn then just do calf raises, standing up, no weight, 100 reps per set. You'll feel burn.

Post your stats so I can know to whom I am speaking to.

[Deleted]

Post your stats so I can know to whom I am speaking to.

10.5 months into powerlifting training. 87kg bodyweight, 205kg deadlift, 160kg skwaat, 105kg bench (worst lift derp, shitty chest).

What really intrigues me is that you plan to compete in powerlifting while arguing that one mustn't be over 12% BF and the mirror should decide what your training will look like.

[Triks]

10.5 months into powerlifting training. 87kg bodyweight, 205kg deadlift, 160kg skwaat, 105kg bench (worst lift derp, shitty chest).

What really intrigues me is that you plan to compete in powerlifting while arguing that one mustn't be over 12% BF and the mirror should decide what your training will look like.

Nah those are decent lifts for 87.

arguing that one mustn't be over 12% BF

You put yourself in a disvantage the higher up you go UNLESS you are SHW. Doctor Isratel - a real expert - doesn't advise bulking your brains out if you plan to compete on a set category.

the mirror should decide what your training will look like

Never said that.

[Deleted]

Nah those are decent lifts for 87.

Thanks, not happy with the bench though, feels like it's stalling and lagging sadly.

You put yourself in a disvantage the higher up you go UNLESS you are SHW. Doctor Isratel - a real expert - doesn't advise bulking your brains out if you plan to compete on a set category.

Obviously not, but you're still at an advantage letting yourself go somewhat over and making a small cut back down to competition weight. Gives you more leeway on nutrition and helps you burst through plateaus easier. Plateauing on balance or worse, deficit, can be quite taxing mentally. [/quote]

Never said that.

That's what I took from the end of your OP. Sorry if I misunderstood it. The later part of the post (to me) sounded like you were advocating more of a looks focused approach, which is valuable and has it's place for those who want that, over a result focused approach. To me the result focused approch seems primary if you intend to compete. Again, sorry if I misunderstood!

[Triks]

Thanks, not happy with the bench though, feels like it's stalling and lagging sadly.




Obviously not, but you're still at an advantage letting yourself go somewhat over and making a small cut back down to competition weight. Gives you more leeway on nutrition and helps you burst through plateaus easier. Plateauing on balance or worse, deficit, can be quite taxing mentally.

That's what I took from the end of your OP. Sorry if I misunderstood it. The later part of the post (to me) sounded like you were advocating more of a looks focused approach, which is valuable and has it's place for those who want that, over a result focused approach. To me the result focused approch seems primary if you intend to compete. Again, sorry if I misunderstood![/QUOTE]

The bench is fine - the skwaaat is a bit weak for your kilos. You are free to add 8% to you weight so you don't have to cut come competition.

[Grimbold21]

A non gym question: what are your thoughts on home workouts, without weights?

[Triks]

A non gym question: what are your thoughts on home workouts, without weights?

Like calisthenics? If that's all you have then go for it - no harm done.

[Grimbold21]

Like calisthenics? If that's all you have then go for it - no harm done.

Hmm don't think so. I was googling for home workouts without weights and this video came up (https://www.fitnessblender.com/video...ithout-weights), which is just a bunch of push up variations to hit the chest area.

[Deleted]

Just for the record, I lost 7lb in my first week by spending 60 mins in the gym per session and just cutting out bread/booze/junk.

Monday - Weights/Cardio
Tuesday - Cardio
Wednesday - Weights/Cardio
Thursday - Rest
Friday - Weights/Cardio
Saturday - Cardio (Badminton)
Sunday - Rest

Same again this week hopefully, except I'm at a course down at Silverstone at the end of the week so my rest days will be different

ONWARDS TO VICTORY

[Triks]

Hmm don't think so. I was googling for home workouts without weights and this video came up (https://www.fitnessblender.com/video...ithout-weights), which is just a bunch of push up variations to hit the chest area.

It seems too gimmicky to me. Go and find some bars so you can also do chins and dips, or better yet go swimming.

Just for the record, I lost 7lb in my first week by spending 60 mins in the gym per session and just cutting out bread/booze/junk.

Monday - Weights/Cardio
Tuesday - Cardio
Wednesday - Weights/Cardio
Thursday - Rest
Friday - Weights/Cardio
Saturday - Cardio (Badminton)
Sunday - Rest

Same again this week hopefully, except I'm at a course down at Silverstone at the end of the week so my rest days will be different

ONWARDS TO VICTORY

That's great man, keep it up

[Overlord Fordragon]

What weight do you use for your bench press, squat and deadlift (if you do it)?

Those Exercises don't really suit me with my thin frame.
BenPress is around 40-50 KG feel like that's got better,
Squats... I struggle with them with the bar resting across my back, I can leg press about 205 kilos but I can't even do 40 Kg on a squat because the bar just digs into me and I get nothing out of it
Not sure I have ever done a deadlift.

[Deleted]

I'm lifting like a pussy at the moment because I haven't done any physical exercise for about 9 years (Thanks wow. Thanks office job). Averaging around 25-45kg on various upperbody machines currently which is low considering my physique as a young lad. I hate getting older...

When I was 14-21 I was working on a market and as a butcher throwing around pallets, bars and meat cases. Only thing I've thrown in past 10 years is some paper to the printer. Amusingly my arms and legs are still in great shape due to carrying around my beer tank. I pack all my weight on my gut and my face thanks to Guinness abuse.

[Triks]

Those Exercises don't really suit me with my thin frame.
BenPress is around 40-50 KG feel like that's got better,
Squats... I struggle with them with the bar resting across my back, I can leg press about 205 kilos but I can't even do 40 Kg on a squat because the bar just digs into me and I get nothing out of it
Not sure I have ever done a deadlift.

Can't help you with that. Best bet is to go to a reputable powerlifting or olympic gym and ask one of the coaches.

I'm lifting like a pussy at the moment because I haven't done any physical exercise for about 9 years (Thanks wow. Thanks office job). Averaging around 25-45kg on various upperbody machines currently which is low considering my physique as a young lad. I hate getting older...

When I was 14-21 I was working on a market and as a butcher throwing around pallets, bars and meat cases. Only thing I've thrown in past 10 years is some paper to the printer. Amusingly my arms and legs are still in great shape due to carrying around my beer tank. I pack all my weight on my gut and my face thanks to Guinness abuse.

Don't sweat it - these things tend to fix themselves out.

Side note - I've been feeling like absolute garbage these past workouts and today I missed my lifts very hard. I will do a hypertrophy block for the next 4 months and just throw volume at the lifts. Also carb up a bit - for me it is easy to hit my protein needs but I also have a tendency to under-eat.

[Grimbold21]

It seems too gimmicky to me. Go and find some bars so you can also do chins and dips, or better yet go swimming.)

What's gimmicky about it?