The Gym Topic

[Yung bawse]

Truss m, the way I nearly blacked out after taking some strong pre workout supplement

Was doing a compound day, so I set everything up to a tri-set of bench, rack pulls and squats (nothing too heavy, more for rep purposes) .. Anyway I finished the set on the rack pulls, put the bar down and my vision went fuzzy, couldn't see anything for a good 5 minutes, had to stumble to the toilet to be sick and felt sick for the rest of the week.. Can normally do double the weight calm on a regular day

Not fucked with pre work outs since

[Heero Yuy]

Only pre-work i fuck with is a cup of black coffee prior to training.

 

Heard too much madness about different products and you have no idea how your body will react to them either.

[Agent31]

Looking to switch up my routine to incorporate chest, arms and back twice a week.

 

Been doing this routine for 3 and a half month now but feel my chest is lagging as well as my bench barbell and dumbbell strength, i'm hoping with doing Tri twice a week as well as chest this would help with my lifts.

 

I added what i'm looking to add in brackets 

 

Monday - Chest, Bi

Tuesday - Legs (Back)

Wednesday - Off (Bi, Tri)

Thursday - Shoulders 

Friday - Back, Tri

 

Still not sure where to squeeze in an extra Chest session, again not sure if this is recommended but i'm looking for any advice. 

[Yung bawse]

Bi's aren't a big muscle, you're pretty much working them 4 out of 5 days there .. 3 days in a row, looks to me like you're complicating your routine a bit

IMO the best weekly split is

Monday - back

Tuesday - chest

Wednesday - legs

Thursday - shoulders

Friday - arms

Saturday - a lagging group (chest for you)

Sunday rest

If your chest is lagging it may have something to do with you sharing your chest sessions with another muscle, unless you're doing 2 hour sessions then chest is more than big enough to have its own day

Again IMO but unless you're a pro body builder there's no reason to be smashing more than 1 body part per day on a 6 day split

[Afroman]

Interesting.

I think I might try that routine. I usually work on every part at the same time, then have a day break interval.

I find it hard to dedicate a session to on part of the body.

[macz]

Bi's aren't a big muscle, you're pretty much working them 4 out of 5 days there .. 3 days in a row, looks to me like you're complicating your routine a bit

IMO the best weekly split is

Monday - back

Tuesday - chest

Wednesday - legs

Thursday - shoulders

Friday - arms

Saturday - a lagging group (chest for you)

Sunday rest

If your chest is lagging it may have something to do with you sharing your chest sessions with another muscle, unless you're doing 2 hour sessions then chest is more than big enough to have its own day

Again IMO but unless you're a pro body builder there's no reason to be smashing more than 1 body part per day on a 6 day split

 

how long would you spend in the gym when doing just one muscle group?

 

currently I do:

 

Mon - Legs & shoulders

Tues - off

Weds - back & bis

thurs - off

Fri - chest & tris

Sat - off

Sun - off

 

think I need to switch it up a bit

[Yung bawse]

@afro.. The way you're currently training is great for the first year or 2 but as soon as you use up your 'beginner gains' ull have to start dedicating more time to really break down the muscle, from a couple pictures you've posted you seem a well built guy and I think you would benefit more from a weekly split..

That being said everyone is different and everyone's body react differently to different styles of training but it's more likely that you'll gain more hypertrophy (and strength) from a split ..

/

@macz .. That's a lot of days off, if you're just at the gym for casual healthy fitness then fair enough but if you're looking to get bigger and stronger all those rest days aren't needed.. as long as you eat enough and get adequate sleep you could go without a rest day for 2 weeks, although 1 per week is advised until you're advanced enough to push yourself that far

A default session for the average person would be 10 minutes warm up, 5 minutes stretching, 45-60 minutes weights, 5/10 minutes cool down & final stretch.. The longer you've been training, the longer you may have to spend on the weights..

(Don't underestimate the value of the warm up and stretching, it's prob the most important part of your session)

Whether you realise it or not when you train 2 muscles in 1 session you're always going to put more effort into 1 than the other

[macz]

I definitely want to get bigger and stronger, not body building size but bigger than I am currently. I've only been going for like a year and still got a lot to learn.

 

The days I do go, I go on my lunch at work and do 3 exercises for each muscle group and manage to finish in 45-50 minutes (apart from back, as I go back after work and do deadlifts). I dont warm up or stretch either.

 

Any recommendations on warm ups, stretches and what exercises are best for each muscle group?

 

agree with you on the putting as much effort in as the other, but I alternate the exercises for example when doing back and bis I'd do 1 exercise for back then 1 for bis and then 1 for back and so on

[Yung bawse]

Warm ups you can just pick a cardio machine, it's just to get the blood flowing and loosen up the joints .. I prefer the cross trainer because there's no impact & it's pretty easy.. Could be a jog or an uphill walk on the treadmill .. The bike for leg day, 60 second bursts on the rowing machine for back or arm day etc.. You can target the muscle you're working on that day if you want but the general idea is just to get your pulse raised

For stretches I'd say just google them, a quick search of "upper body stretches" or "lower body stretches".. Do full body stretches not just a pec stretch on chest day.. Loosen up the body.. Weight lifting is a performance, going into it cold and unprepared will just cause the bad aches and pains which put you off going the next day or weaken your lifts..

With the exercises it's always good to revolve the main body of your work out around the compound lifts .. Bench press for chest, squats for legs, deadlifts/rackpulls for back, shoulder press for shoulders etc.. Don't be drawn in to the typical layout of 3 sets of 10.. If it's a chest day, bang 4/5 sets of bench press pushing your limits.. With a couple minutes rest inbetween you can easily spend 20-30 minutes of your session just on the main compound lift, then you can go mess around with the other exercises (flys, cables, machines etc) after

Is there no way you can work through your lunch break and finish an hour earlier instead? Nothing worse than a rushed gym session, you won't get what you really want out of it

[YFSD]

Have to disagree with the possibility of 2 weeks no rest, I know you was talking hypothetically but your nervous system needs rest that's more than just 8 hours sleep.

[Yung bawse]

you don't know until you try it, Iv done it many times.. I rarely have a set day for my rest day, I rest when I feel like I need it.. When bulking and getting in a considerable amount of calories you'll be surprised how many days you can be in the gym before you feel tapped out

Also depends what you class as a rest day, I know a lot of athletes that will still go into the gym to do cardio on their 'rest days'

Your body gets used to the stress you put it under and adapts to it (to a certain extent) you can't be new to the gym and suddenly smash out 2 weeks with no rest but after years in the gym slowly pushing yourself more and more you tend to find your 'rest days' get further and further apart and you still end up doing some sort of exercise on your rests days, just not as intense as a working day

Quite a few people I know will smash out 2/3 solid months with barely any rest, a day every 2 weeks or so then have a down time of 1 week off.. Then Repeat and it seems to work for them.

[Meticulous]

i swear these bcaa 6000's are magic

 

stretch marks from my first 4-6 weeks in the gym and no muscle soreness after my first week

 

never had stretch marks when previously going gym consistently and was always guaranteed sore muscles every session

 

see how long i can keep this up for

[Afroman]

@afro.. The way you're currently training is great for the first year or 2 but as soon as you use up your 'beginner gains' ull have to start dedicating more time to really break down the muscle, from a couple pictures you've posted you seem a well built guy and I think you would benefit more from a weekly split..

That being said everyone is different and everyone's body react differently to different styles of training but it's more likely that you'll gain more hypertrophy (and strength) from a split ..

/

@macz .. That's a lot of days off, if you're just at the gym for casual healthy fitness then fair enough but if you're looking to get bigger and stronger all those rest days aren't needed.. as long as you eat enough and get adequate sleep you could go without a rest day for 2 weeks, although 1 per week is advised until you're advanced enough to push yourself that far

A default session for the average person would be 10 minutes warm up, 5 minutes stretching, 45-60 minutes weights, 5/10 minutes cool down & final stretch.. The longer you've been training, the longer you may have to spend on the weights..

(Don't underestimate the value of the warm up and stretching, it's prob the most important part of your session)

Whether you realise it or not when you train 2 muscles in 1 session you're always going to put more effort into 1 than the other

First day bk at the gym this year.

Safe for the info. I have started utilising the routine. dedicating one day to 2 muscles. I will see how.thongs pan out

I have managed to maintain my lean physique over the holiday without doing much. Which is a positive start.

[SLEAZE BALL]

Anyone have experience of having surgery on a rotator cuff injury?

[PascalMoriarty]

Anyone have experience of having surgery on a rotator cuff injury?

 

No but I had steroid injections to deal with mine, but the options were open surgery or the type where they use a camera. Rehabilitation afterwards would have been 4-6 weeks, but mine was only a slight tear. If you're requiring surgery I can't imagine that pain.

[SLEAZE BALL]

The pain isn't really a problem for me tbh my threshold is quite high it's the weakness that's pissing me off

[Guest Blacksheet]

Is it more beneficial to change gyms to one with bigger weights even though if it's more expensive or can you achieve the same goals being in a budget gym?

Can literally fling these 30 Kgs around starting to get boring now however going from £20 - £30 a month just for a couple extra weights and extra driving distance really worth it?

[The King]

Yeah had keyhole on my shoulder joint

[Yung bawse]

Is it more beneficial to change gyms to one with bigger weights even though if it's more expensive or can you achieve the same goals being in a budget gym?

Can literally fling these 30 Kgs around starting to get boring now however going from £20 - £30 a month just for a couple extra weights and extra driving distance really worth it?

If you're just generally keeping fit and healthy then sticking to weights that are easy for you is fine but if you actually want to get bigger and stronger you have to progress and push yourself with higher weight within the hypertrophy rep range 8-12.. No point banging out sets of 20+ Comfortable reps

I'm guessing they have an Olympic bar and plates, if you really don't want to change gyms then use that

[gattsu]

I changed gyms and payed more money for that exact reason,

Had to once the heaviest where light I left asap

[SLEAZE BALL]

Yeah had keyhole on my shoulder joint

Yeah looking at a bunch of stuff online looks like I'm gonna have to go for this keyhole shit doubt exercising or stretching is gonna help cos I do that already

[Meticulous]

youve done specific rehab exercises for it and they dont work at all?

[SLEAZE BALL]

Yeah I had physio on it already

Mad ting is I injured it such a long time ago that I forgot only realised when I called to book an appointment after my MRI scan results came back and they told me I was already on the system ?

[HangTheDJ]

Did Ice Cream Fitness 5x5 around 2 years ago after years of not getting anywhere on a usual bodybuilder 4 day split.

 

Ended up back on 4 day split, and while progress has been nice, I've read a lot about how the 4-5-6 day split generally works better for those on gear.

 

So I'm taking it old school and doing a push/pull thing. Reps seem high, and looks kind of boring, but going to give it a go.

 

Using an old Chet Yorton routine to start:

 

Chet Yorton experimented for a while with diferent weight lifting routines until he settle with the one he used for the rest of his career. He used a push-pull routine. Mondays he trained chest, shoulders and triceps. Tuesdays he trained back, biceps and legs. Then next day he would take it off and then repeat the routine. All exercises are 4 exercises per body part for 5 sets and 8-10 reps except chest. For chest he would use 300lbs for 100 reps total. So he would do sets until he reached 100 reps and then do 1 rep with 405.  Full workout below:

Mondays- Chest, Shoulders and Triceps: 

Bench Press                       as many sets as necessary until you reach 100 reps total, then 1 rep max

 

Lateral Raise                                5 Sets                8-10 Reps

Bent-over Lateral Raise             5 Sets                8-10 Reps

Barbell Overhead Press             5 Sets                8-10 Reps

Barbell Front Raise                      5 Sets                8-10 Reps

 

Cable triceps press downs        5 Sets                8-10 Reps

Reverse Grip Dips                         5 Sets                8-10 Reps

One-Arm French Press                5 Sets                8-10 Reps

Triceps Kickbacks                        5 Sets                8-10 Reps

 

Tuesdays- Back, Biceps and Legs:

Behind the neck pull-downs          5 Sets                8-10 Reps

Wide-Grip Rows                                5 Sets                8-10 Reps

Reverse-Grip Rows to waist          5 Sets                8-10 Reps

one-arm dumbbell rows                  5 Sets                8-10 Reps

 

Barbell Curls                                        5 Sets                8-10 Reps

Concentration Curls                           5 Sets                8-10 Reps

Seated Alternating Dumbbell Curls  5 Sets                8-10 Reps

Standing Dumbbel Curls                    5 Sets                8-10 Reps

 

Squats                                                     5 Sets               8-10 Reps

Hack-Slide Machine                             5 Sets               8-10 Reps

Leg Curls                                                 5 Sets              8-10 Reps

Leg Extensions                                      5 Sets              8-10 Reps

 

Machine Standing calf raises Toes pointed straight      5 Sets               40 Reps

Machine Standing calf raises Toes pointed out               5 Sets               40 Reps

Machine Standing calf raises Toes pointed in                  5 Sets              40 Reps

 

After Each Workout session:

Incline Crunches                           500 reps

Leg Raises                                      500 reps

[local]

Joined Virgin active for a month in Bangkok

The place is ridiculous

Most big gyms were pretty pricey so I just went all out with the poshest

Climbing walls, free drinks, ice baths, sleeping pods, salt water cuzzis

Gym ain't bloody bad either

Only lacking a few raquet sports

There's 3 in the city gonna check out the other next week