The Gym Topic

[Flat Eric]

pos and pos

 

bang bang squat 3 times a week gang

[Seydou]

Gotta agree with the squats

Don't know about 3 times a week though

[Heero Yuy]

once i found the correct straps, nothing could stop me on squats.

 

160kg atm, feel i've got 180 in me as that's my current deadlift.

[Mame Biram Diouf]

When you say compressed just eating less?

Example being

Eat 12pm - 6pm

Don't eat again until 12pm

Just basically having a 16-18 hour window between closing and breaking fast

Still consume the same amount of calories

[Yoshie]

Squats >>>>>>

!

Only thing that will keep me hurting for 2+ days

[KayGee]

Squatting is vital and 3x a week is good, back-front-overhead.

[gattsu]

How are youblot squatting 3 days a week

My legs barely move after leg day

[Heero Yuy]

Heavy day low reps 6-8

Light day high reps 15-20

Medium day mid range rep 10-12.

Calm.

[Yung bawse]

More you train legs the less severe DOMs you get

Most man go hard on legs, don't train them for 3 weeks then wonder why it hurts again the next time lol

[KayGee]

There's sore and then there's can't sit on the toilet or walk down the stairs kind of pain. The latter shouldn't be regular but you have to train through sore legs, once you're warm it's fine.

[HangTheDJ]

I squat (almost) every time I'm in the gym.

 

Full body workouts work best for me, 3.5 days a week (7 times over 14 days).

 

DOMs are just a bit sore yeah, I don't lose any flexibility etc. But if you can't get your head around DOMs then you're never gonna reach your goals, you can't build muscle or grow without DOMs...

 

/

 

I'm no expert on it, I've only been lifting seriously for about 2.5 years and I've only ever been through one period of being ripped, but I've got good muscle and I look like I lift - but compound movements are the only exercises worth doing for me (squats, deadlifts, bench and shoulder presses, pull and chin ups)

 

Almost all of it is barbell work, occasionally I change bench press to dumbbell press, but rarely.

 

Accessory work is good for the vanity pump, but for me, compound lifts are so much more productive for building size long-term

[HangTheDJ]

About an hour, hour 10 on weights

 

Try and keep my rest periods to 1 minute-1 minute 30.

 

20 minutes cardio after.

 

There's quite a few recent studies out there that say that short, intense lifting is better for building muscle than the 3x8/4x10 sh*t you get online UNLESS you have 'good' genetics

 

I know one (ripped) guy who only does 1 working set on each compound lift (with additional warm ups on 50, 60 and 75% of maximum) - and he does have the years of classic bodybuilidng 4/5/6 day splits behind them

[Heero Yuy]

Compounds are good for building mass.

Isolation exercise are good for sculpting once you've obtained the mass.

[gattsu]

There's sore and then there's can't sit on the toilet or walk down the stairs kind of pain. The latter shouldn't be regular but you have to train through sore legs, once you're warm it's fine.

I have the later every time I do heavy legs once a week, I've had alot of lower body injuries mind you, and I play basketball at least twice a week,

The doms I get are beyond ridiculous,trian past the pain, I can hardly walk down the steps to get into my gym

[Mame Biram Diouf]

Compounds are good for building mass.

Isolation exercise are good for sculpting once you've obtained the mass.

I know guys that moan they don't add any real strength or mass but laugh when I ask do they do Squats or dls

[KayGee]

There's sore and then there's can't sit on the toilet or walk down the stairs kind of pain. The latter shouldn't be regular but you have to train through sore legs, once you're warm it's fine.

I have the later every time I do heavy legs once a week, I've had alot of lower body injuries mind you, and I play basketball at least twice a week,

The doms I get are beyond ridiculous,trian past the pain, I can hardly walk down the steps to get into my gym

Have you tried foam rolling?

[Guest Blacksheet]

More you train legs the less severe DOMs you get

Most man go hard on legs, don't train them for 3 weeks then wonder why it hurts again the next time lol

100000%

Squat 5 times a week no problems

/

invested in knee wraps and hit 180 KG PB

Felt like a new man

[Guest Blacksheet]

https://instagram.com/p/BBkH8swsb4t/

This guy is a fuckin beast

Real motivation

[Lens]

Been using this recently to help improve bicep development. Probably about 3 weeks in and my biceps are feeling so much fuller.

 

 

All exercises are 4x10  + 1 drop set

 

Spider curls , 

Preacher curls

Zottman curls (help build bicep peak)

Overhead cable curls

Incline Dumbell curl

 

Triceps, still using

 

standing cable tricep pull downs

triceps dumbbell press

Dips

skull crushers.

 

 

working really well, suggest it to anyone who wants to develop some good mass in their arms and as a good alternative switch up.

safe for this post, needed to do something about my limited bicep exercises

[Lens]

also gonna be adding drag curls

 

anything to gain by changing the width of grip? 

I fixed my bad form by holding my elbows close to my ribs, so I could see any elbow movement in the mirror, but with that now fixed, I think I could keep my elbows still while wider, if there is any reason to do so. 

[ag.]

No carbs after 7 

[Mame Biram Diouf]

When you say compressed just eating less?

Example being

Eat 12pm - 6pm

Don't eat again until 12pm

Just basically having a 16-18 hour window between closing and breaking fast

Still consume the same amount of calories

* intermittent fasting

Same thing pal

[Heero Yuy]

also gonna be adding drag curls

 

anything to gain by changing the width of grip? 

I fixed my bad form by holding my elbows close to my ribs, so I could see any elbow movement in the mirror, but with that now fixed, I think I could keep my elbows still while wider, if there is any reason to do so. 

 

 

Wider grip = focus on the outer part of the muscle

Closer grip = focus on the inner part of the muscle

 

Structure your routine to have exercises which utilise both grips.

[Lens]

 

 

Incline Dumbell curl

 

the isolation compared to zottman curls >>>

 

didn't realise how much I used my delts during zottman curls, until I tried to curl the same weight in Incline. 

 

Overhead cable curl I just couldn't get the exercise to work. 

 

Varied the width of grip, noticed the difference. 

 

New biceps soon come.

 

Also, Drag curls if You feel Your forearms aren't benefiting enough from Your bicep routine>>>>>>>>