rev210

OP, don't take this too harshly. When you grab a drivers licence , on that day you are bound by a bunch of laws governing the use of the vehicle you drive with penalties for crossing the line. Speeding is one everyone knows. 100kmh is the speed limit, you can go less than that but, not more than that. If you know doing speeds over the speed limit are illegal and do them anyway. Then when you get caught you pay 'stupid tax'. Because by definition you are. The ease at which a speed limit can be safely maintained is not even worth talking about. Most of this "waaahhhh I was stuck behind a semi and HAD to go 40kmh over because it is safer.." equates to " waaahh I was stuck behind a semi doing the speed limit because I was speeding for the last 20km and caught up to it and it made me do the speed limit and that makes me cry more waaaahhhh!" Pay the fine for being stupid. And get smart (well smarter because even a dumb ass can understand this part of the law)

The majority of cruises I've been on see basically a reasonable number of people drive around well above the speed limits and are mostly pretty boring at meet points. If you stick to the speed limits then you get left well behind. I would suggest that this is not only the practice at the so called 'loser' cruises but, a fair few of the un-sanctioned cruises organised here fall right into that category. Just minus a few of the P platers and burnouts at meeting points. Still totally worthy of community hate all the same and giving skyline owners a bad name. I've heard the attempts to draw a line in the sand between the outright idiots and the ones who are just 'having fun' in the back roads of the hills. To me comparing that behaviour to decide which cruises are better is a bit like comparing poo you just stepped in. Always regrettable. There have been a select few where meeting new enthusiasts and enjoying the drive was the focus. These were SAUWA cruises. Mostly with destinations for activities and during daylight hours. Track days are for the adrenalin. They make more sense.

I hear what you are saying. If you can't get it to work then there is a point when pulling the pin might be called for, no point throwing good money after bad if there is no light at the end of the tunnel. This means ensuring that whoever you get to do the tune/install is confident that they can deliver on the system. If your chosen tuner prefers stock cams then unless you want to go elsewhere then it's wise to take the recomendation, you can do something else with the money. In terms of making power at 4,000 rpm this is as you say certainly not done by magic. I had a very good idea of what I was doing before embarking on the first cam install and it went as predicted, even a little better. I seem to remember I had a fair number of people predicting failure before hand, some with experience with the cams others not. There are a few guys on the forum who have very decent 4,000 rpm gains from the cams over cam gear stockers. Careful tuning and setup will certainly enable you to lay the smack down on stock cams at even 3,000 rpm. I have done this to a few stock internal Rb26 setups with a couple of different small frame twin turbos. I have even a graph somewhere that shows you how significant the power improvement is over well adjusted stock cams on a stock turbo motor. The low end power is impressive and made the car very different to drive. In terms of making the car horrible off idle . Again all I can say is that there was zero issue in the setups I played with. If these cams are rotten off idle then there is something wrong other than the cams. The compression difference is minimal at best, they are still pretty small cams.

oh and on the shim bit.... IF your engine needs shims for the Tomei units that are designed around stock clearances, then you will often need shims either way . The solid cam design means that shims are designed to be repalced as wear occurs. As a general rule for solid cams the more you lean on the rpm and the bigger the lift and spring stress the more often it's shim time or some form of adjustment for clearance time depending on how thats maintained in the particular motor. It's an easy way to explain how different motors with stock cams make different levels of power etc. Not only do people pop cams in without checking clearances but, my guess is it's got to be one of those most ignored Nissan servicing checks for RB26 equipped cars. Have you checked your cam clearances lately?

As mentioned the cam gears are a bargain. The cams require greater time and money commitment. But, no way is it a waste of time. This is too broad a statement. The cams may or may not fit within the budget but, done right they work. Here's my 2c on one way in which these cams aren't a waste of time. The thinking is a little different to the usual " I want more power and nothing but more power " approach. The Tomei 260 9.15mm cams can work this way. You have a stock original motor in your GTR that you aren't in the mood to rebuild at great expense anytime soon but, you have some upgraded turbos and at least want to take things a little further power wise. With this in mind keeping a lid on peak power / boost / revs / timing and fuel AFRs is a good idea. These cams can then benefit in the following way assuming you actually set them up right, and this can be done. You keep the peak power goal and rpm to defined limit. You don't 'have' to shift the power curve up at all and time spent on the low and mid range will transform the car more in a daily sense. Tuners will find you a delightfully refreshing customer from the rest who are all wanting them to extract the last 10hp for hours on the dyno at the same time as the tuner is trying to keep the motor away from a quick death getting there. Most have a good idea of what is safe limit. Doing the cams right; You will achieve greater average power and torque. You will have earlier spool of the turbos and an earlier power curve. You will require less boost to achieve this . You will require less aggressive timing You will require less aggressive AFR's These will make the car really good to drive and keep the older and stock engine happy. In terms of these cams having/causing low rpm drivabillity issues and idle problems , this is really just the need for a better tune and or something else is up. My experience is you can tune these cams and have zero issues off idle. I have used these cams on tiny stock turbos as well. The difference over tuned / cam gear equipped stock cams is quite huge. But, again there is investment required for that gain.

260 9.15mm tomei cams work well when setup. The cam gears alone offer a bargain power gain tho'. The drop in of cams can cost a few bucks to get right, shims and time tuning. So there is more money to be budgeted for than just the cams and gears and a few gaskets. Done right they will transform the car.

Hmm.. no argument that you can shove power through them if you have extra to spare, admittedly my only experience is with power 'increases' in swapping them and looking at the turbo flange overlaps on the 5 or 6 pair I've swapped ,they all were pretty wonky casts, not to mention the tight bends the stockers have as a design feature/flaw. If the few I had were anything to go by then you could assume that the factory casting process isn't really precise, so there might be better and worse casts out there? I heard the R34 dumps weren't so bad...

As people have said dyno's are a relative tuning tool. The peice of paper is fit to wipe your ass with if it has no translation to on road /track improvements. Noticed you have standard cast iron dump pipes, they don't help. The cams are set to what? Basically the intake 2 deg adv & exhaust 6 deg retard ? If not thats roughly where they need to be with standard cams. 14psi on standard turbo's with some kms on them is asking for it. I wouldn't do that. You can make decent power 220 -230rwkw with 10 -12 psi and the turbo's are less likely to go pop. If you are bothered by the power then buy bigger new turbos. When and not if they do go pop you have a good chance of needing a motor rebuild , as many have discovered over time. Again, better to chase something about the cars driving characteristics than a sheet of paper with a number on it.

Having owned and driven a few Audi's. In comparison to your R34 the Audi A4 quattro is; * A super boring car. (Thats ok if you just want something to get around in, without any thrill). * Far slower in every environment except ice, snow or heavy rain. * Expensive to maintain. * Very expensive to modify. * Build quality is on par with nissan (ok but, not jaw dropping) but, thier selection of interior materials is very poor in terms of UV resistance and wear. * The fuel ecconomy is better, slightly. * Is more comfortable to drive * Is safer in a crash Thats all I can think of at the moment.

Stock cast nissan stuff is still hit and miss. Though the R34 dumps are better you still don't have good alignment on the flanges and the internal angles are marginally better than the earlier ones (crappy). They need some cleaning up with the die grinder at least. It's cast iron because it's cheap.

small amount of plyometric training will be the go. There are excersises to look up that will get what you need around those specifics. Look up plyometrics. Hope that helps.

The 25L buckets = upto 25kg when full of water so thats a pretty decent amount to get you going. Face down and side facing bridges are good to throw in as stretches as well. Work up to being able to hold them for 3 - 5 minutes as a good base. If you can do that then you will have a starting step for the core control training and it's good for your lower back.

If you want, to start with you can get away without the gym membership if you haven't done anything in recent years and will be good to prepare the body for greater loads. So you can hit the gym and get greater value from it. There are some simple movements that require little or no equipment that will start the ball rolling and then there is basic stretching. There is plenty of info around on some of these movements and I am sure some of the guys on here can suggest some too. One thing to address early that is essential to developing more muslce is range of motion (ROM). Sometimes the job and lifestyle can lead to a big lack of flexibillity. If you sit at a desk alot then the hips, lower & upper back, shoulders and hamstrings will most likely need a little work to get to a point where you have sufficient ROM to perform excersises without issues. There are some minimums you want to get sorted in that regard before you jump into any heavy compound routine or really any routine. Not being able to touch your toes is a good sign you need to get some daily stretching in 'before' you go nuts. If you can't touch your toes then squats, deadlifts and a bunch of other things are out for you till you can. A basic stretch between sets is a good idea and certainly during the week to offset the reactions the muscles have in terms of swelling and the resultant reduction of ROM but, if you can't touch your toes you are going to be going backwards or get injured when the spine is taking up the slack. Easy to get started. Find some stretches for hips, back, legs and whatever else you are going to train that need some basic ROM help. Set goals such as 'touch you toes' and do a few stretches every day / second day to get there. Shouldn't take long. You might find however that if you have had a desk job for many years you will need a session at a physio to get the knotted muscles relaxed (prepare for some pain). It won't be unusual to find everything from your rotator cuff to the calf muscles are knotted up if you have had the classic sit at a computer job. Excersise wise, things like squats and deads can be performed without any weight or with light loads from around the house when you start out, it will develop you and help with form training and give the slow developing skelatal and nervous systems time to prepare for the faster developing muscles it has to support when you go harder. Variations of simple things like pushups can provide loads equivalent to gym based excersises. For example, doing push ups with your feet up on a wall, you can vary the angle to increase the force all the way to hand stand ones (impress your friends and you WILL have shoulders that indicate you can do this). You can do chin ups with a pergola, chuck a towel over the cross beam to prevent splinters etc. Lots of stuff to do and I reckon there might be a bunch of movements the guys on here can suggest also. Later, even if the money runs out for the gym , you can train at home even up to a fairly advanced level with some plyometric movements that require little or no weight but, will apply forces of the same magnitude as weight loaded bars. Like anything caution to good form and rest is required. The bonus with these is you develop muscle speed. I do a cycle every once in a while. Before having a good go at anything though you need to get someone to tell you or preferably show you how to perform things with good form, so you don't get hurt. There are 'core control' and muscle control techniques which are a part of 'good form' which ideally should be mastered before you go silly on a variety of the big load compound movements. Things like scapular retraction (pulling the shoulder blades together , chest out), you need to develop control with this one, lots of movements require it to ensure safety and maximum efficiency. Good form will not only keep you safe from injury ( I haven't had a single one yet and have lifted pretty heavy) but, will ensure you extract the maximum from your lifts. Hope that helps

geez mate. take a chill pill , I was having some fun with the push up challenge I wasn't questioning your manhood, it's not some kind of trap. If your only competition is yourself that's great. It's how it should be.But, you did imply you had more weight training stamina than me hence the light hearted jibe. Now if you want to call me a liar I assume you saying not only my training but, the weights I claimed I lift/ed are a falsehood? In response, I'm not on here to try an trick internet people into thinking I'm a hero. Just trying to help forum members out as I have since this place first started. I will humbly submit to whatever evidence is required if it's important enough for the forum to provide better assistance and in the process help some skyline buddies out. There are WA members I may be able to catch up with for a training session at some stage in the future for example. I think this will be more along the lines of 'community' than 'I told you so' when they are able to talk about what I lift. As longer standing forum members can tell you I am someone who will also admit when they are wrong (eventually) and I'm not in the habit of telling porkies. If you are prepared to have a go at peoples ideas or more importantly at them and thier integrity then you must also be prepared for the similar response they will give you. I'm not going to go down that path

Hang on a second... I can't stand around and listen to you say you have more stamina than me. I will totally whoop your ass in terms of weight lifting stamina, with my 1 minute a month tiger-crane technique See if you can do 229 pushups in 4 sets with only 1 minute breaks like I did the other day (controlled, ridgid spine/neck, right to a wisker off the floor), you should kill my attempt since you are 14kgs lighter and 14 yrs younger if your theory is right

The study I put is just one really basic one, there are plenty of others that do in fact test to greater levels of fatigue. The results are identical in each basically because larger muscle mass means the muscle body carrys more glycogen. It is a larger petrol tank. It's a basic fact of muscle performance in the anaerobic regions of training. The other day I had a friend who trains multi set question me on the same point. Believing he was right ,challenged me to 4 sets of pushups to exhaustion with 1 mintue rest between. I don't do push ups at all or as you know any multi sets. He managed 50 / 44 /40 /35 to my 65 / 58 /55 / 51 he's 10kg lighter, more ripped and far fitter. I had already explained to him what the result would be and why, he was shocked. If you could take 10kg off my weight I would have made a fair few more reps and done even more damage to his ego. I'm still sore from doing it tho I don't agree your training will necessarily take you further or faster to stamina or physical appearence.We haven't shared much detail of either of our programs. If we were going on results alone you and I being the same height (6ft3), I'm going on 37, I'm 101kgs and leaner than you and my body/muscle size proportions are almost spot on based on the body building asthetic ratios, then it would be tempting to say that based on time spent, the fact that I'm much older ( don't have the youth advantage), it appears my program works better. But, this doens't take into account a variety of factors like genetics. Nor does it indicate where our individual goals are actually targeted. Perhaps you are aiming at being 140kgs at 7% BF ? So this would be an irrellevant comparison for us to get into. As I said before though, spending time in the gym is actually a great habit to be motivated for, so I'm not keen to go telling people in a good habit to potentially ruin it and maybe the social aspect of the training which also can be great fun.

Sorry Birds, thats completely incorrect. I'm not sure who told you this. If you want to do some reading there is plenty of info around on myology with refference to muscle use in weight training. You can then understand why the statements you just made aren't accurate at all. To help illustrate just one section of the myth that if you train heavy you lack muscular endurance. That is if you take what I am doing then you are assuming I would perhaps perform poorly in a multi set or muscle endurance level. This is wrong for a simple reason, both of these are anaerobic of nature still. Why this occurs is basic. As you grow more fibres not only does the mechanical strength improve for the motion but, also additional fibres have a cumulatively higher volume of stored glycogen to fuel the movement. I've actually proven this to a few mates over the years when they have put me to the test thinking they would show me up, even after I explained what was going to happen and why. Studies have found there was is performance increase at 40, 60, 80% of relative new training stimulus to test this. I'll use the data from one of these, using both male and females, it is considered from the point of view of determining how much the original lighter-load tasks changed after strength had been improved, the results are very impressive for justifying the benefits to be derived from strength work. The following table indicates the results of this one. Activity Before After % Change Bench Press 1RM 62.5 kg 76.7 kg 22.7% 80% original load 7.6 reps 15.0 reps 97.4% 60% original load 16.9 reps 24.8 reps 46.8% 40% original load 38.9 reps 49.8 reps 28.0% Squat 1RM 74.2 kg 101.9 kg 37.3% 80% original load 8.0 reps 20.7 reps 158.8% 60% original load 21.7 reps 38.5 reps 77.4% 40% original load 52.3 reps 77.2 reps 47.6% Implication. Heavy resistance training did benefit performing the same activity when it was performed at the original intensity. This suggests that heavy training improves muscular endurance, that is, repetitions with weights of a lighter resistance. An example of this effect would be that improved maximal strength would allow an original resistance (not maximal) to be repeated more times. Overtraining in terms of too many reps or sets is also very much a reality. It's a term usually that's not well understood and so it can be used wrongly, I'm not assuming I actually know what you really mean so I'll leave that. On the down side. I personally think that strength training whilst very good is also something that has down sides. The nervous system, tendons and bones do not adapt as fast as the muscle can and therefore strength training requires a 'go slow' for recovery and volume simply for this reason. The small time commitment means you can start thinking you are not getting 'good value' out of your gym membership and because you miss out on endorphins of higher volume training you have less biological encouragement to keep it up. Not to mention you don't take advantage while you are there to do cardio and fitness work. It's too east to quit. So Birds, whilst I think your scientific understanding of whats going on needs a little help. I would absolutely agree with you that doing some volume training the good old muscle mag way not only doesn't hurt for looking better but, it's a pretty decent way to stay motivated. Better than strength training. But you can always do some 'cycles' of both. So try it out, I'd reccomend it.

The jerk and clean.

This is true. The younger set are usually inspired by thier hero's and just want to emulate them, rather than understanding or questioning the facts that sit behind why their muscles develop. I think this is still a good thing despite it having pitfalls, as they still usually get the 'novice' effect from it and it gets them interested and sometimes committed to a healthy body. On the down side it can also take you down the path of body dismorphic syndrome. Something that is on the increase amongst young trainers.Being focused on what you look like in the gym is the stepping stone to this disorder as 'what you look like' is a very subjective thing. The article you put up is quite good at explaining 'why' things happen in basic detail. It's a tad wordy but, no where near as bad as the sports science stuff I had to wade through a few years back. The guy in the article has clearly gone through an impressive change to his physique in the short time of his training. To bascially summarise the article, when you are trying to get bigger muscles, you must convince your body that you need more muscle and assist it to grow them. The body grows more muscle to cope with greater forces than it was in a state to cope with originally. So in order to become bigger you will become stronger by this. The full equation alluded to in the article involves more than most realise including diet, rest ,bone and nervous system development. My own volume of training may seem low to some but, if you realise how much trauma is caused in the lifts due to the forces. How much food and rest it 'costs' to repair and even grow extra muscle. Not to mention the total system shock it causes to the body. You see the gym for what it is, a place of controlled destruction. Your home ,with it's comfortable bed and fridge, is the place of controlled rebuilding and contruction. Emotionally, being at home after a workout 'should' make you feel far better than being in the Gym. That is afterall where all the 'body building' is occuring. As you have said GTST, this is also where diet and rest are such a huge factor in limiting your potential.

Ha ha.. Theres no for sale signs here dude Happy to pass on what I am doing for free. You can pay me some gratitude money if it works for you PM me for a chat about it in detail. Getting 'ripped' doesn't happen with the program I use sadly, just bigger and stronger. There is no substitute for 'work your ass off' HIT / cardio for that one My average was about 1 minute of lifts but, some training months you might do a few minutes of lifts in total and it doesn't include stretching which admitedly takes longer than the workout. My break months were really because my life gets in the way but, you don't go backwards because of them. There's a variety of movements I use in cycles including explosive/plyometric but,this training week its; Monday (just gone) * 1 - 3 reps of dumbel One arm rows (at present 92kg dumbel) * 5 reps of parrallel body pullups (like a wide grib row) with plates on the chest. This one is not a usual excesise people recognise, You are grasping a bar on a rack set up low to the ground (bar in line with the bench you use at your feet) with a bench style grip, your feet are up on a say a bench. The body and core are held ridgid like a board as you pull up on the bar to the chest. * Go home eat ,rest. 8 seconds or so. The core, back, rear shoulders, biceps, forarms and grip are all trained. I have a plan for weight increase each training cycle and if I do not meet the goal I evaluate the elements of rest period, weight increase (might have been too abitious) and diet/lifestyle over the rest period and re-plan for the next lift. Wed (today) * 10 + 8 reps Straight leg deads-- warm up no weight then loaded bar .Only just starting legs again so will be fairly light ,plan 100kg ( the stretching alone will hurt me tomorrow) * 5 reps leg press * Go home Friday * 7 second hold Static Flat Bench press. 220kg. I usually locate the bar rack low enough that I can press it off myself as I don't use spotters at all. * go home I may skip days or alter them if I feel the body will benifit from total rest. After spending time measuring and noting my body's responses I am getting better at predicting what rest I will need. Muscle sorness is not a good measure. Scientifically, you can have overtraining issues and not feel sore at all or feel sore and not have trained optimally. Ultimately, performance of the muscle (abillity to lift more/same/less) will tell you if it's gotten bigger , recovered or injured. You just need to ask yourself why, learn from it and then make some changes if required to improve.

oops double post.

Sure do mate. At the time I was looking for a new gym to train in for the legs , was trying to ping some business your way like a bunch of the WA SAUers as I think you were just starting there as manager. The problem was the leg facilities at Osb Park were too dinky at the time for the weights I was lifting. I ended up going to Selby's in hector street. Good to hear you are still around and enjoying the work buddy

Nope. I haven't expanded waist size (thats where fat is stored on me) ,if anything dropped a notch or two on the belt. Granted I meant to say 10kg overall weight gain as opposed to pure muscle but, worse casing it thats still about 8kg lean gain. Not going to increase lifts by utilising the power of fat either. I'm a hell of alot stronger on my lifts than when I started across the board.

Geez you guys! GTST , LTHLRB both the systems have merit. GTST, you are right about the philosophy of a 'challenging lift' . But, to clarify the goal is to make the movement difficult for the muscles. So it's actually good to get the most out of the weight before upping it. If we are really chasing muscle development then this is the key aim of the movement. The muscles don't know what they are lifting whether it's a bag of potatoes or a barbell if the forces and work done is the same. It's possible to replicate the work and forces of much heavier weights by changing speed/ accelleration and angle. So for some excersises additional weight can be replaced in this way. LTHLRB, you are right about doing pretty much any and every program out there and getting bigger. The thing is that most of what people do in the gym given genetics, diet and rest factors is not really efficient and lots of it that seek to emulate pro bodybuilders programs is just overtraining. You still get results though and the burn that gets endophins going will help keep you going to the Gym to get that 'fix'. Whats really working is that muscles are being subjected to increasing forces and work and made to grow. Getting the most out of the lifted weight is easy, people can tell/show you how. Getting the most out of how long and how often you do this from your diet, genetics and lifestyle requires you get a notepad out and start taking some data down. As long as you are happy with what you do then doing anything healthy for you is a good deal, I don't want to upset a perfectly good fitness applecart. So in terms of making the 'weight count', my program ,'for me', sounds like this; I have been doing about 1 minute or less of total lifting a month on average. Compound excersises. 1 or two sets and go home. I've put on 10kg of muscle (9 months) doing it with pretty much an average joes diet , complete with beer I have 18 inch arms cold, mostly triceps of course and have done no bicep curls of any kind. A tiny bit of tricep work a few months back as part of a compund movement. I am not keen to see them get bigger as I have already thrown out shirts I can't fit my arms in and going shopping is now a pain. My body has great proportion to boot. Now these results for a minute a month sort of speak to the idea that it isn't the weight your lifting or how long in the gym you spend but, how well you train when you are there. And ,that like a good farmer, you take time to actually grow some muscles with some food and good weather.

Yep do them and super set as many of the same muscle group excersises into the same day. So you get the 'buuuuuurrrrrrn!' So do the kick backs + 3 kinds of tricep push downs + narrow bench press + skull crushers with a barbell + standing triceps press + bar push offs + tricep focused push ups + dips. All with 4 sets of 10 and or pyramid them all Well since 1 reps are out (for safety) what about 3-5 reps? If you can't do tricep kick backs to good form for 5 reps with at least a 30kg dumbell, you have weak girly arms (quoted from the Chuck Norris training manual)