Gym And Supplement Discussion

[NickR33]

that's a nice little shoulder routine... 6 sets of each of those and you won't be able to lift your arms!

I've been using drop sets to really get a good burn in the shoulders... been doing my reverse flyes lying face down on a flat or slightly incline bench... rep out 10-15 with a heavyish weight, then immediately grabbing a weight that's a few kilos lighter and doing another 10-15... then some half reps right at then end to finish... half reps are done in the middle of the rom... constant tension... supersetted with incline DB press if your keen or standing DB press

I also like the cables for shoulder stuff... love the reverse cable crossover... also the lateral raise done one side at a time whilst holding onto the upright with the other hand and leaning the upper body away... face pulls with the rope attachment

[R-SPEC]

are you looking in the mirror at the same time? lol

I'm sorry but this made me laugh like crazy.... never heard of it. How hard are you squeezing?

dont make fun of my discomfort

actually, it's a similar kind of feeling to when you're driving then the road suddenly gets downhill. that "my balls just dropped" feeling

i think

[Trozzle]

dont make fun of my discomfort

actually, it's a similar kind of feeling to when you're driving then the road suddenly gets downhill. that "my balls just dropped" feeling

i think

Like vertigo in a way? Might be to do with caffeine overload and really pushing yourself, if you take pre-trainer.

Similarly I nearly spewed this arvo from caffeine headspins after smashing out a set of weighted pullups.

[R-SPEC]

usually just a coffee and a red bull most days....

no supps

i also get some f**ked up head spins just when walking or whatever but i think due to low blood sugar/pressure or someshit lol

think i'm in need of a major service

[Birds]

have heard that working the obliques and deadlifts thicken the waist area which in turn makes the 'V' harder to get.

guess you have to decide what look you're after and go from there.

Also Birds out of interest can you post your routine (if you havent already)?

Also, reps range that you go for, rest between sets, rep times ie 3-1-3?

Sorry mayne, forgot to reply to this. In short:

Monday/Thursday: flat barbell bench, close grip lat pulldown, incline dumbell press, tricep push down, woodchops, situps

Tuesday/Friday: standing shoulder press (behind neck), seated row, decline cable crossovers, wide grip lat pulldown (behind neck), deadlifts, squats, barbell bicep curls

6 sets, 10 reps for everything. 2 sets are warm up, 2 are working and 2 are max. I try to get each exercise done in 10 mins (45-60 secs rest per set); bench takes just over 15 minutes. There's little crossover between the split, it's pretty full body / comprehensive and there is enough rest that you can repeat it without overtraining.

I also run 3km sprints on non gym days.

[-FIGJAM-]

thanks mate

[TM7GTR]

Sorry mayne, forgot to reply to this. In short:

Monday/Thursday: flat barbell bench, close grip lat pulldown, incline dumbell press, tricep push down, woodchops, situps

Tuesday/Friday: standing shoulder press (behind neck), seated row, decline cable crossovers, wide grip lat pulldown (behind neck), deadlifts, squats, barbell bicep curls

6 sets, 10 reps for everything. 2 sets are warm up, 2 are working and 2 are max. I try to get each exercise done in 10 mins (45-60 secs rest per set); bench takes just over 15 minutes. There's little crossover between the split, it's pretty full body / comprehensive and there is enough rest that you can repeat it without overtraining.

I also run 3km sprints on non gym days.

What do you mean by 3km sprints? Surely not sprinting for 3km lol? My brain is tired..

[Birds]

I call them sprints, only cause I try to run the circuit as fast as I can against the stopwatch. 3km of steep hills which makes for good HIIT...fast jogging on the flats and sprinting up/down the hills. Best time so far = 11:59, my eventual goal is 10:30.

If anyone in Melb wants to try a killer run sometime, hit me up!

[10 4]

^Sprinting down hills?

Makes me cringe :\

[Birds]

^Sprinting down hills?

Makes me cringe :\

It's easier than you think and it's where you make up the most time for the stopwatch. Take advantage of your every advantage!

[10 4]

Thinking of the knees..

[Birds]

The faster you run down them, the more a hill becomes like flat ground because you can decline your body to suit it. It helps to have a roll to your step too, rather than running on the fronts of your feet. I find it softer on my knees than the old easy-does-it trotting that I used to do downhill.

[TTT]

Boys...

There is a Novice 3 lift comp coming up in Brisbane..

Raw & Equipped event. Anybody is welcome to enter.

The event will be held at PTC Brisbane. 352 Melton rd, Northgate, 4013

Contact Scott Wasson for more information on 0400 31 9394 or [email protected]

it will be a good opportunity to actually use some high quality equipment.

proper powerlifting Bars, ivanko plates, monolift, real deadlift platform.

Come ooooon

Edited July 27, 2012 by TTT

[Trozzle]

I've been blasting out the single-leg incline press lately, hits so many more muscles than using both legs. Absolute killer. Currently only pushing 120kg for 8 reps (works out to be the same per leg as doing 290kg when you factor in the 'naked' weight of the machine). Also up to 140kg full-depth squats for 5 reps

f**k upper body, legs feel so much better.

[SRS13]

I'm sorry but this made me laugh like crazy.... never heard of it. How hard are you squeezing?

Military Press

BB Upright Row

DB Seated Rear Delt Fly S/S with Seated Rear Delt Pull

DB Shoulder Press (optional)

DB Lateral Raise

High Pulley Reverse Cable Crossover

This is a hard question to answer because I don't know your fitness goals (strength? endurance? hypertrophy?), so It can't really be tailored to suit your goals on that limited info provided.

The example above is one of my current routines, and it follows a bodybuilding hypertrophy style phase, so 5-6 sets of each exercise, 8-12 reps, tempo of around 2:4, rest intervals of 45-90 seconds.

Thanks.

That is quite similar to what I currently do although not in that order and I we do 4 sets on the main movements ie miltiary or DB press and then 3 on the others. Also vary the weighs and ensure we do a combination of heavy exercises and lighter ones.

Goals are to essentially strengthen up and get bigger (perhaps more defined for shoulders).

[SRS13]

I've been blasting out the single-leg incline press lately, hits so many more muscles than using both legs. Absolute killer. Currently only pushing 120kg for 8 reps (works out to be the same per leg as doing 290kg when you factor in the 'naked' weight of the machine). Also up to 140kg full-depth squats for 5 reps

f**k upper body, legs feel so much better.

Yeah I'm loving doing legs as well. Seeing some major gains physically and with the numbers.

Although I got up to 300kg leg press last week x 3 reps yet this week could not do 290kg for 1! Think I need to stick to around 270kg max until I can do it more comfortably.

[Trozzle]

Yeah I'm loving doing legs as well. Seeing some major gains physically and with the numbers.

Although I got up to 300kg leg press last week x 3 reps yet this week could not do 290kg for 1! Think I need to stick to around 270kg max until I can do it more comfortably.

I'm wondering if having started with single leg presses recently has caused my two-leg press to increase...was stuck on 280kg ~6 reps for last couple of weeks, though started pushing out some single-leg shit. Started at 80kg which was difficult...now that I'm up to 120kg for single leg, I busted out 8 reps of 320kg with two legs on Thursday.

Perhaps change it up a little by doing some single leg work, start off ~80 - 100kg and go from there.

(all weights above are NOT inclusive of the ~50kg naked weight for the machine)

[SRS13]

I started off with single leg almost all the time. I got up to 90kg a leg but haven't done them for a while as I concentrated on the leg press. Will switch it up.

BTW do you do them alternating or push both legs together?

[TM7GTR]

Thanks.

That is quite similar to what I currently do although not in that order and I we do 4 sets on the main movements ie miltiary or DB press and then 3 on the others. Also vary the weighs and ensure we do a combination of heavy exercises and lighter ones.

Goals are to essentially strengthen up and get bigger (perhaps more defined for shoulders).

I put in in that order because most people would probably do military press and shoulder press first, which is just abusing the shit out of the front head of your delts, rather than achieving balance.

Slightly confused as to why you would do an extra set on these movements as well as this will over-develop the fronts, causing a hunched forward appearance. If you want to define your shoulders better, hit an extra set on the other movements instead as your lateral head is actually the widest of the three, therefore causing a nice defined look.

Strengthening up and gaining size would also require you to plan your macro and mesocycles of training appropriately but I won't go into that much detail lol.

I'm wondering if having started with single leg presses recently has caused my two-leg press to increase...was stuck on 280kg ~6 reps for last couple of weeks, though started pushing out some single-leg shit. Started at 80kg which was difficult...now that I'm up to 120kg for single leg, I busted out 8 reps of 320kg with two legs on Thursday.

Perhaps change it up a little by doing some single leg work, start off ~80 - 100kg and go from there.

(all weights above are NOT inclusive of the ~50kg naked weight for the machine)

Sweet results. I maxed out at 350kg x 5 reps (two-leg) a while back before I stopped training legs as strictly... started hitting them hard again on thursday so muscle memory should get me back up there pretty quick. I need to hit my core hard though as your core strength dictates a lot of your power.

Yes single leg press does increase your two-leg press btw, pretty drastically over time. It gets the most out of each leg, provides a greater range of motion (you should be going deep as possible), and ensures both legs push equally when you switch back to two-leg.

Try some power training if you really want your weight to increase btw. Load on a bit less than usual, then drive the plate up as quick as possible so that it leaves your foot, and catch it again. Do them alternating. This will increase your concentric strength in the lift, so that when you change over to higher reps you can focus on a slow eccentric phase without tiring out (for hypertrophy).

[Trozzle]

BTW do you do them alternating or push both legs together?

Not sure what you mean...When I'm talking 'single leg press' I mean using the incline leg press machine, but only pushing with one foot. The other foot is either on the rests that don't move or on the floor.

Yes single leg press does increase your two-leg press btw, pretty drastically over time. It gets the most out of each leg, provides a greater range of motion (you should be going deep as possible), and ensures both legs push equally when you switch back to two-leg.

Try some power training if you really want your weight to increase btw. Load on a bit less than usual, then drive the plate up as quick as possible so that it leaves your foot, and catch it again. Do them alternating. This will increase your concentric strength in the lift, so that when you change over to higher reps you can focus on a slow eccentric phase without tiring out (for hypertrophy).

Hmm, interesting. Will give this a shot