Gym And Supplement Discussion

[Dani Boi]

It used to have it. I suppose without it, it's nothing more than a shitload of caffeine

True. From memory it has 300mg caffeine for one serving which is 3 cups of coffee. I personally only take 1/2 a serving though which gives me enough focus/energy.

[GHOSTrun]

GTR have you looked into the theory behind time under tension?

apparently 70second sets is meant to be the bomb for building mass....

70 second rep or 70second set(if so, how many reps?)

[GTR_JOEY]

Birds I think we can both agree that It's all good having a routine but at the end of the day it's best to go by muscle feel

If it still feels tired or sore give it another day, if it feels strong then give it another smashing

[-FIGJAM-]

What do u guys reckon of universal animal stak?

never used it mate sorry.

just found this website which has a few different books that might be of interest

http://www.scivationbooks.com/leanmass.htm

[vspecIInur]

I'm still hitting each muscle group once a week and I'm just getting stronger and stronger each session. I'm at 91kg after weighing myself first thing in the morning. From going back a couple of months ago, my strength has almost doubled - enourmous pumps even after just one exercise of any muscle group. Bring on more pre-workout supps

Definitely have found what my body responds best to. Lately my shoulders have been killing me so I have to take extra precautions. Doing 57.5kg dumbbells (up from 50kg 2 weeks ago lol) and 42.5kg dumbbell shoulder presses doesn't help...

I think I'm gonna take a week off to fully recover properly. All this maximum weight pushing is taking its toll. I can see why now sometimes you need to use the roids if you wanna go beyond your body's limitations.

[-FIGJAM-]

70 second rep or 70second set(if so, how many reps?)

sorry ghost, wasnt ignoring you just missed the post.

for building mass your set should last between 30-70 seconds according to time under tension.

but you should also try to get 6-10 reps.

http://www.simplyshredded.com/time-under-tension-the-scientifically-engineered-set-timing-technique-2.html

gives you an idea of the theory behind time under tension.

[Dani Boi]

I'm still hitting each muscle group once a week and I'm just getting stronger and stronger each session. I'm at 91kg after weighing myself first thing in the morning. From going back a couple of months ago, my strength has almost doubled - enourmous pumps even after just one exercise of any muscle group. Bring on more pre-workout supps

Definitely have found what my body responds best to. Lately my shoulders have been killing me so I have to take extra precautions. Doing 57.5kg dumbbells (up from 50kg 2 weeks ago lol) and 42.5kg dumbbell shoulder presses doesn't help...

I think I'm gonna take a week off to fully recover properly. All this maximum weight pushing is taking its toll. I can see why now sometimes you need to use the roids if you wanna go beyond your body's limitations.

Is that 57.5kg dumbbells in each hand? If it is you must be a unit! haha

[NickR33]

Definitely have found what my body responds best to. Lately my shoulders have been killing me so I have to take extra precautions. Doing 57.5kg dumbbells (up from 50kg 2 weeks ago lol) and 42.5kg dumbbell shoulder presses doesn't help...

just make sure your not doing to much pressing and creating an imbalance of the shoulder because of too much front delt work... for shoulder health I like face pulls

http://www.youtube.com/watch?v=kexr7CqnVng

they have some other shoulder health routines as well... mostly to do with strengthening the rear delts, traps, rhomboids etc

[vspecIInur]

Is that 57.5kg dumbbells in each hand? If it is you must be a unit! haha

Yea each hand. But I do it as my first exercise after warmup to get the blood flowing.

[vspecIInur]

just make sure your not doing to much pressing and creating an imbalance of the shoulder because of too much front delt work... for shoulder health I like face pulls

http://www.youtube.c...h?v=kexr7CqnVng

they have some other shoulder health routines as well... mostly to do with strengthening the rear delts, traps, rhomboids etc

I think your actually right because I'm feeling it right in the front of the delts. It's also my fault for doing massive shoulder day following the chest day.

Will have to do some exercises to help strengthen the area

[Dani Boi]

Has anyone ever been to a Jetts gym? I've been thinking about joining a gym for a while now but I've heard that they don't have any free barbells and they are all in smith machines *sigh*. Is this true? Because if it is there's no way I'm joining as the majority of my lifts are centered around free weight barbells and smith machines are for phaggots.

[Nee-san]

Has anyone ever been to a Jetts gym? I've been thinking about joining a gym for a while now but I've heard that they don't have any free barbells and they are all in smith machines *sigh*. Is this true? Because if it is there's no way I'm joining as the majority of my lifts are centered around free weight barbells and smith machines are for phaggots.

I go to a jetts, but I also have an OK home setup, I do it for the convenience as I'm a shift worker.

Before I go to Jett's:

Bench Press 5 x 6 reps

Squats 4 x 12 reps

Dead Lift 4 x 8 reps

Once at jetts: and alternating between two workouts using a 5 day training week in my example:

A:

Standing Military Press 4 x 10

Barbell Fly's/Cable Fly's 4 x 10

Behind Neck Lat Pulldown 4 x 10

Bent Row 4 x 10

Reverse Curl 4 x 10

B:

Incline Dumbell Bench Press 4 x 10

Close Grip Front Pulldown 4 x 10

Curls Barbell 4 x 10

Curls Dumbells 4 x 10

No smith machine, all I need at home is my bench and my barbell/dumb bell setup, getting a squat rack though

Credit goes to birds for helping me put together a workout a fair while back now that I have modified as my own needs changed, have added over 5kg of mass plus a sizeable reduction in body fat ( wasn't fat before, runner so just looked lean) at 85KG right now, probably want to be 92kg to be happy

Cheers.

[Birds]

All credit to you buddy

[NickR33]

I go to a jetts, but I also have an OK home setup, I do it for the convenience as I'm a shift worker.

Before I go to Jett's:

Bench Press 5 x 6 reps

Squats 4 x 12 reps

Dead Lift 4 x 8 reps

Once at jetts: and alternating between two workouts using a 5 day training week in my example:

A:

Standing Military Press 4 x 10

Barbell Fly's/Cable Fly's 4 x 10

Behind Neck Lat Pulldown 4 x 10

Bent Row 4 x 10

Reverse Curl 4 x 10

B:

Incline Dumbell Bench Press 4 x 10

Close Grip Front Pulldown 4 x 10

Curls Barbell 4 x 10

Curls Dumbells 4 x 10

No smith machine, all I need at home is my bench and my barbell/dumb bell setup, getting a squat rack though

Credit goes to birds for helping me put together a workout a fair while back now that I have modified as my own needs changed, have added over 5kg of mass plus a sizeable reduction in body fat ( wasn't fat before, runner so just looked lean) at 85KG right now, probably want to be 92kg to be happy

Cheers.

you need more upper back work if you want to put on the mass... assuming the fly's are chest you only have 2 upper back exercises... ditch the lat pull downs and do pull ups... you need to do some work for your side and rear delts so you don't get a shoulder imbalance and some work for your traps/rhomboids... you have more curl sets than back sets at the moment

in many people you actually need to do more back work (pulling) than pushing exercises... depending on person sometimes 2 or 3 times as much... people don't want to do it because when they look in the mirror they only see what's at the front

[Dani Boi]

I go to a jetts, but I also have an OK home setup, I do it for the convenience as I'm a shift worker.

Before I go to Jett's:

Bench Press 5 x 6 reps

Squats 4 x 12 reps

Dead Lift 4 x 8 reps

Once at jetts: and alternating between two workouts using a 5 day training week in my example:

A:

Standing Military Press 4 x 10

Barbell Fly's/Cable Fly's 4 x 10

Behind Neck Lat Pulldown 4 x 10

Bent Row 4 x 10

Reverse Curl 4 x 10

B:

Incline Dumbell Bench Press 4 x 10

Close Grip Front Pulldown 4 x 10

Curls Barbell 4 x 10

Curls Dumbells 4 x 10

No smith machine, all I need at home is my bench and my barbell/dumb bell setup, getting a squat rack though

Credit goes to birds for helping me put together a workout a fair while back now that I have modified as my own needs changed, have added over 5kg of mass plus a sizeable reduction in body fat ( wasn't fat before, runner so just looked lean) at 85KG right now, probably want to be 92kg to be happy

Cheers.

Wow so you do a bit of a workout then go to the gym, that's dedication. I would probably go cbf after doing those big three exercises. I might have to look somewhere else then, the 24/7 thing really appeals to me though.

Criticism for my upper body workout? I do this twice a week and my goal is mass at the moment. I would like to add pull-ups but again I workout at home and don't have access to anything to support my weight...

Upper body:

Dead lift 3x6, 1x8 at 50% weight

Reverse Grip bent over barbell rows 3x6

Seated shoulder presses 3x6

Side Lateral Raises 3x8

Bench Press/Dumbbell press 3x6-8

Incline Dumbbell press (sometimes) 3x6-8

Edited December 6, 2011 by Dani Boi

[NickR33]

same deal with you... 3 press and 1 pull (not counting the DL)

also I find going straight to bent over rows after deadlift really difficult as my lower back is shagged and I struggle to hold the position so I prefer to DL on a day with bench press

I really like supersetting 2 or 3 different exercises... so I'll do power cleans from hang, then straight to overhead press with the same weight, then chuck some more weight on and do bent over barbell rows... rinse and repeat 3-4 times

I used to do upright rows but have replaced them with power clean variations as I feel like I get a more complete workout with them

you can also do your side lateral raises in the bent over row position to hit the rear delts

[Trozzle]

So uhhh....yeah....

Checked 3 woolies so far, NONE of them have the dextrose in their home brew section. f**king disappointed....sigh

[Nee-san]

So uhhh....yeah....

Checked 3 woolies so far, NONE of them have the dextrose in their home brew section. f**king disappointed....sigh

used to, alot of them have phased it out, try more suburban stores they are generally bigger with wider ranges.

[Nee-san]

you need more upper back work if you want to put on the mass... assuming the fly's are chest you only have 2 upper back exercises... ditch the lat pull downs and do pull ups... you need to do some work for your side and rear delts so you don't get a shoulder imbalance and some work for your traps/rhomboids... you have more curl sets than back sets at the moment

in many people you actually need to do more back work (pulling) than pushing exercises... depending on person sometimes 2 or 3 times as much... people don't want to do it because when they look in the mirror they only see what's at the front

dropped barbell curls and subbed in pull ups, have felt that it was one too many curl exercises for a while now, any other input guys ?

[Nee-san]

Thinking maybe, good mornings, upright row, and shoulder side lifts or whatever they are called ?

Thoughts peeps ?