Starting to hit the gym.

[formerlyfastwing]

Haha its just something i would rather avoid but yeah i'll tag along next time around. One of the really sad things is that one of those guys would destroy me on a run. Sometimes life just isnt fair

hmmmmm, next time they need computer help just laugh.......

 

[JW.]

Yeah i see my problem now. I dont go to the gym with a spotter so i dont really push myself on the bench, i dont go above what i can do comfortably without fear of ****ing up and strangling myself. I was trying to counter this by pushing heavy weights on the DB press but maybe that wont work.

I have the option of going to the gym with a few of my mates, but usually turn them down as they are 3 provincial academy props. They all push out 140 on the bench so having to take all the weight off every time i want to use it is just embarrassing..

Also my bodyfat percentage is anorexic levels of low (to do with choosing drinks in town over food for the week quite often), so thats nothing to worry about

That could easily and propably is the reason why you're having a hard time gaining ;P. Food and rest is everything. They don't have to be perfect. Everyone goes out and sleeps like 2 hours but atleast make sure you get your proteins and carbs in! You've gotta feed the beast!

As for spotters, yes. Benchpress is definatly an exercise you could be hanging on for a long time without gaines because you aren't pushing yourself. As for the props, I'd imagine they would give you more grief for training soft. They might give you some grief but that's all part of gym culture in the end they will motivate you to train harder. And you will become a better person for it .

 

[ranger]

That could easily and propably is the reason why you're having a hard time gaining ;P. Food and rest is everything. They don't have to be perfect. Everyone goes out and sleeps like 2 hours but atleast make sure you get your proteins and carbs in! You've gotta feed the beast!

As for spotters, yes. Benchpress is definatly an exercise you could be hanging on for a long time without gaines because you aren't pushing yourself. As for the props, I'd imagine they would give you more grief for training soft. They might give you some grief but that's all part of gym culture in the end they will motivate you to train harder. And you will become a better person for it .

The thing is, everywhere else i can gain effortlessly (literally, im a lazy guy). Its just in the chest that i'm struggling with, so i don't think food intake is the big problem here.. Oh well looks like im in for some grief, hopefully it pays off

 

[formerlyfastwing]

, hopefully it pays off

i have found hard work usually does.

 

[JW.]

The thing is, everywhere else i can gain effortlessly (literally, im a lazy guy). Its just in the chest that i'm struggling with, so i don't think food intake is the big problem here.. Oh well looks like im in for some grief, hopefully it pays off

It could be, why take the risk IMO? Your chest could be a weak area, that needs extra attention. Eating right could be that extra attention? It could also be your training or both? It just takes a bit of discipline.

Goodluck with 'ze props' .

 

[ranger]

hmmmmm, next time they need computer help just laugh.......

It gets worse. This dudes dad was an NZ rep lock, his mum was an olympic standard long distance runner, hes filthy rich and hes studying towards a doctorate in engineering. He programmes computers for fun.

One time i won a boxing match against him though. That was a glorious day and i havent let it go since haha

 

[ranger]

It could be, why take the risk IMO? Your chest could be a weak area, that needs extra attention. Eating right could be that extra attention? It could also be your training or both? It just takes a bit of discipline.

Goodluck with 'ze props' .

I'm a student in an overpriced flat. There is only enough money left over for enough food or alcohol

 

[formerlyfastwing]

It gets worse. This dudes dad was an NZ rep lock, his mum was an olympic standard long distance runner, hes filthy rich and hes studying towards a doctorate in engineering. He programmes computers for fun.

One time i won a boxing match against him though. That was a glorious day and i havent let it go since haha

 

[JW.]

I'm a student in an overpriced flat. There is only enough money left over for enough food or alcohol

Hmm . I think my trainig would suffer 2, given those choices. Only one thing for it then, train harder

 

[Muzzy]

The thing is, everywhere else i can gain effortlessly (literally, im a lazy guy). Its just in the chest that i'm struggling with, so i don't think food intake is the big problem here.. Oh well looks like im in for some grief, hopefully it pays off

do you drink protein shakes? you can just buy a big case and then it will last you months

 

[Sam Owen]

Say, how do you increase your weights every now and then? Is there a specific system in your schedule one must apply? Like for instance I increase my plate by 2.5 - 5kg each side on a barbell after each sets. For now I'm doing 1 warm-up set and 3 sets for each exercise.

Depends on what you're after brother. What you're doing now is good though. Increase in weight after sets (known as principle of progressive overload) is a good gradual system to improve fitness without any real risk of injury. With the increase in your starting out weights, you should look to increase your starting weight to about 2.3kg (5lb) in a week or two and carry on repeating this till you reach a boundry.

What are you training for if you dont mind?....Rugby, beach bod etc..

 

[lucky number 7]

Ow...Missus woke me up at 6:45 to get ready and take her to the tram station ...gobshite that I was I went to the gym again and did a very hard session on chest abs arms....again...I can safely say I almost gently ran over numerous pedestrians ...so wheel has never felt so heavy..

Currently sitting on the couch nursing a tin of Tuna for my Breakfast...****.

 

[JW.]

Ow...Missus woke me up at 6:45 to get ready and take her to the tram station ...gobshite that I was I went to the gym again and did a very hard session on chest abs arms....again...I can safely say I almost gently ran over numerous pedestrians ...so wheel has never felt so heavy..

Currently sitting on the couch nursing a tin of Tuna for my Breakfast...****.

Who cares if you run over a few people? U trained hard it's a good excuse .

Oh yeh, always eat before going training!

 

[danimonkey90]

Depends on what you're after brother. What you're doing now is good though. Increase in weight after sets (known as principle of progressive overload) is a good gradual system to improve fitness without any real risk of injury. With the increase in your starting out weights, you should look to increase your starting weight to about 2.3kg (5lb) in a week or two and carry on repeating this till you reach a boundry.

What are you training for if you dont mind?....Rugby, beach bod etc..

Good to know I'm on the right track for now! Well of course I'm training for rugby and trying to shape up my body as well (who doesn't want to be ripped aye?) but yeah, my program is based on the article I found in the last post now...got any tips you want to suggest?

 

[Sam Owen]

Good to know I'm on the right track for now! Well of course I'm training for rugby and trying to shape up my body as well (who doesn't want to be ripped aye?) but yeah, my program is based on the article I found in the last post now...got any tips you want to suggest?

Train hard I mean really hard e.g. really push for that extra rep(s), emphasis on repitions, like even if you have to cheat on a bicep curl by swaying your hips up then do so. Train like that for one week and then back to one week of training hard but nice controlled movements, emphasis on technique. This is good way to go about the system you use.

Yeah just got to make sure your training is hard and that you eat and sleep well to better prepare your body for the punishment you plan to put it through in the gym.

Another thing is periodization. Off season = hypertrophy rep range, pre season = strength rep range, mid way through pre season = muscular endurance. Always do the cardio, warm up and cool down strecthes important. Train hard!

 

[T-Rex]

True enough, the pain indicate that you're having a good reaction from your workout. Say, how do you increase your weights every now and then? Is there a specific system in your schedule one must apply? Like for instance I increase my plate by 2.5 - 5kg each side on a barbell after each sets. For now I'm doing 1 warm-up set and 3 sets for each exercise.

I think with programs like SS and some 5x5's (e.g Starr 5x5) they recommend increasing by 2.5kg every session. Sometimes you may not be able to increase the weight and at the start you may increase it by 5kg/10kg or even more.

As for my own training, been on a cut for a couple of weeks, I've dropped from 94kg to about 91kg but haven't lost strength as far as I know thus far. Was n a 5x5 program, but I think I'll tweak what I'm doing and only squat twice a week but up my chest work and add in some other isolation work.

These changes are all for getting into shape for the NZ summer . I'll be focusing on aesthetics more than strength for the next few months then back to strength over the winter.

At the moment my stats for squat and deadlift are:

Deadlift 160kg
Squat 120kg

Those are for reps, I haven't tried to do 1 rep max recently for those exercises. I bench with DB's usually as DB press is a better overall exercise as well as being better for hypertrophy. On barbell, I'm benching about 90kg, but I don't have a spotter so don't push myself to the limit or go to failure (which people don't really do on hypertrophy workouts anyway). I was aiming for 100kg on bench, squat and dead by the end of 2011, so only have to get bench there, but I'm sure I could push out 100 if I had a spotter.

I just moved back to my hometown for uni holidays and all my mates from the job I do over summer say they notice how much bigger I've gotten and they have all commented on the size of my quads which is a great sign. It all acts as extra motivation.

 

[danimonkey90]

Train hard I mean really hard e.g. really push for that extra rep(s), emphasis on repitions, like even if you have to cheat on a bicep curl by swaying your hips up then do so. Train like that for one week and then back to one week of training hard but nice controlled movements, emphasis on technique. This is good way to go about the system you use.

Yeah just got to make sure your training is hard and that you eat and sleep well to better prepare your body for the punishment you plan to put it through in the gym.

Another thing is periodization. Off season = hypertrophy rep range, pre season = strength rep range, mid way through pre season = muscular endurance. Always do the cardio, warm up and cool down strecthes important. Train hard!

Yup...sort off trying to reschedule my training so that I can make use of myself to the optimum level. Well I guess the next big game will not start until January next year so I need to be well equipped all the time as the timing for the tournaments here in Malaysia are kinda random. January marks the beginning of 10's season here so I guess yeah, pre-season training for me then How bout you?

As for my own training, been on a cut for a couple of weeks, I've dropped from 94kg to about 91kg but haven't lost strength as far as I know thus far. Was n a 5x5 program, but I think I'll tweak what I'm doing and only squat twice a week but up my chest work and add in some other isolation work.

These changes are all for getting into shape for the NZ summer . I'll be focusing on aesthetics more than strength for the next few months then back to strength over the winter.

At the moment my stats for squat and deadlift are:

Deadlift 160kg
Squat 120kg

Those are for reps, I haven't tried to do 1 rep max recently for those exercises. I bench with DB's usually as DB press is a better overall exercise as well as being better for hypertrophy. On barbell, I'm benching about 90kg, but I don't have a spotter so don't push myself to the limit or go to failure (which people don't really do on hypertrophy workouts anyway). I was aiming for 100kg on bench, squat and dead by the end of 2011, so only have to get bench there, but I'm sure I could push out 100 if I had a spotter.

I just moved back to my hometown for uni holidays and all my mates from the job I do over summer say they notice how much bigger I've gotten and they have all commented on the size of my quads which is a great sign. It all acts as extra motivation.

Nice stats mate! yeah I guess it does motivate us every time when people notice a change on your body. I guess we're at the same position when it comes to training partners because if we have one that could really work with us and keep ourselves motivated it will surely do us good. Yeah I guess for us ruggers it's always the quads and legs that we can pump really hard and I notice that on mine to...I'm still building up on my squats and lift but I press my legs up to 100kg max so yeah, favorite workout day is definitely the legs!

Well I'll report back on my stats by the end of the week and hope to have a solid training routine planned up with the tips I got here Keep em' pumping!

 

[T-Rex]

I'm starting keto on Tuesday. It's a low carb and high fat & protein diet. I'm hoping to drop my bodyfat percentage in time for summer/new years so I'll be on keto for about 4-6 weeks. Heading to the shop tomorrow to stock up on eggs/bacon/salad food/cheese/olive oil/chicken.

The food on the diet is quite nice, it's just the low carb intake which will be tough to deal with.

 

[Sam Owen]

I'm starting keto on Tuesday. It's a low carb and high fat & protein diet. I'm hoping to drop my bodyfat percentage in time for summer/new years so I'll be on keto for about 4-6 weeks. Heading to the shop tomorrow to stock up on eggs/bacon/salad food/cheese/olive oil/chicken.

The food on the diet is quite nice, it's just the low carb intake which will be tough to deal with.

Im interested on trying it how does it go??....

 

[lucky number 7]

For increasing muscle size do I have to increase my body fat percentage , last I know I was at 8% I want to increase chest and shoulder size but I really want to keep my abs in good order...Can I still bulk without putting on bodyfat?