Nope you're wrongQuote:
Originally Posted by Stuart
Printable View
Nope you're wrongQuote:
Originally Posted by Stuart
Hmm could have sworn there was an mtb rat race
ahhhhh, lots of different rat race titled events, including those cunts at scamster research
Really happy with this one, heaps of equipment and huge free weight area.Quote:
Originally Posted by wwmnw
ouch haha easy to eat lots of calories when feeling like that. I've been on 1500 kcal the past 2 weeks. Been constantly thinking about chocolate, pizza and irn bru lol I'll keep at it another few weeks before eating junk food at all. Dropped almost 4kg in that time.
Lucky, i'd love that!Quote:
Originally Posted by bazzap8389
10k? Shit!Quote:
Originally Posted by Edd
I do a programe that goes up and down incline, mine of 2% max of 6% and then set the speed where i want and that kills. I do 3-4miles normally.
You must be in great shape now.
Not in that good shape
Nothing like I was when in mid 20's
I do 10k at 10kph, so not mega fast
Do feel fitter
Especially after giving up smoking
Quote:
Originally Posted by bazzap8389
1500? That's low man, whats made you do this? What job are you in? I struggle to survive on 2430 lol
Trying to lose all the fat I've put on in the last year with all the slacking I've done lol a long way from where I was last year..
KPH? What are we in France? lolQuote:
Originally Posted by Edd
Giving up the fags will help no end.
I'm on 2 meal replacement shakes then a healthy as poss dinner, if i do it right. I'm on 1000-1300cal a day.Quote:
Originally Posted by wwmnw
Please tell me its not juice plus or herbalife or one of them equally crap scams?!Quote:
Originally Posted by Benn
That low calories is of no benefit at all.you need cals to function train and recover.
ha No. Just a low cal but full of good stuff shake (protein vit and stuff). Has helped me lose over a stone.Quote:
Originally Posted by wwmnw
I'm bad with food see, but can have a shake and it fills me so i dont pick and that.
This tbhQuote:
Originally Posted by Andy
Everyone stopped?
Went yesterday morning, really struggled with cardio tho. 30mins seemed to kill, 30mins bike just broke me. Had no interest in it at all. But 100kg leg extensions and calf extensions. Legs are hurting now.
Upped everything in reps and weight now too. Loving skull crushers too. 25kg x20. 37kg x 20, 41kg x 10. Couldn't lift my arms after..lol
Bi-cep curls upped too, 50kg x20 to finish.
The spend the rest of the day laying in the nova footwell... Struggled.
To day much the same... Really hard to get my arms up in the arms under the dash.
I personally haven't trained properly now for 2 years :eek:. I have trained a few people in that time and dabbled but nowt serious.
I am due to kick off again in a couple of weeks and have a plan and program lined up. I did dabble last week just as a tester to see my losses and work out my weight requirements..........
currently weighing in at 108kg (about a stone to lose= 6kg)
I use a lot of GVT mixed in with HIIT for a decent mix as I did originally. and I try to do everything with free weights
Bench was 15 straight reps @ 140kg
Squat was 15 straight reps @ 145kg
Deadlift was 15 straight reps @ 140kg
Static overhead barbell press was 15 straight reps @ 70kg
All of these were done with a 4010 tempo (time under tension) not your standard 1010
As said that was just to see where I am with things with the major compound exercises which is where I will be concentrating when I start to get the body performing correctly and shift the excess pounds. Obviously with GVT (10x10) those weights will decrease a lot due to volume of work, 100kg on bench and squat for 10x10 will be ok for the first 6 weeks.
Dan how do you find the GVT? One of my mates is week 4 into a block of it and really likes the intensity of it. Currently on a big cut as am sitting around 74.5kg at 6ft2. Can't wait to up the intake ratios.
GVT is a very good system, although like many others out there, form and tempo make it all the more rewarding when you complete the full 10 sets and are ready to step it up again.
I personally used it for a 6month before-midway and after photo sequence when I first started training to show my personal results which with a good dose of OCD had great results, and have kept it as part of my routine ever since when I have trained.
Unfortunately now I have done it once before I fully understand what I have to do a second time around, which makes it all the more harder to properly nail myself down, that and the fact work is more intense and I'm not getting any younger lol.
I'm guessing at 74.5kg and 6'2" you are nearing the end of your cut and getting ready to apply some lean muscle. I'm only 5'8" and when I was more into the fitness side I averaged 10% bodyfat @ 92kg. Obviously I am built a bit more for power than I was then so if I can get back down to circa 100kg I will be happy.
Sounds good. Am I right in believing you stick to main compound lifts with accessories thrown in or can it vary as normal per month/6 weeks?
You are very correct I am right at the end of my cut and am pleased with the results. looking forward to adding size through calories as I feel I am doing very well with the diet. Would love to be around 85kg and that is the goal. Need to address some flexibility issues too.
I'm still training but had to cancel my local gym membership as at £27 a month and only finding time about 5 times a month due to work, it wasn't worth it (typically I have oodles of time this week ffs) but I still train at the strength and conditioning gym (Spartan) 1 strength session a week and 1 strongman session a week when I got another job with actual finish times I'll be there 3-4 times a week. Seeing some differences in muscle definition and I've lost 5kg of fat but still have too much bodyfat on me, weighing in at 100kg but I'm too short for my weight lol
Had physio last week on my lower back so had my program changed slightly to upper body/upper back workout which is annoying as I should be squatting 150+kg now but I'll probably be going in back in lower to be eased back in, same with deadlifts which is annoying as I love deadlifts (although not after squats)
@Dan whats GVT?
Benn, the proper wording is German Volume Training. I am a great believer in it, its normally down to the person to be man enough for it.
James, the versions I have devised are basically that yes, make sure you supplement with BCAA's, I would be hopeful that you are going to reply that you do already given the benefits they can offer!!!
One of my better routines when I was training properly was a 10x10 squat and deadlift superset, only used 90kg for that one when I was at my peak but it was enough after 100 reps of each :tard: that defo sorted the men from the boys when people thought they would join in as it looked easy enough (I wont be doing that for a while yet lol)
Oh so high rep at lower weight?
Basically yeh that's were to start out at. I always aim to start failing a rep or 3 from set 7 or 8 onwards. Fantastic for strength and stamina, when I started to back off training I was doing 100 reps of the same weights guys would do 20 or 30 of before failing, thus my one rep max weights always put me inline with some of the bigger guys.
If I felt like a switch on routine and did something more standard the big guys would say "don't worry mate i'll move my weights out of the way for you" to which occasionally I would reply "sound, cos I'm going to use the next size up anyway" lollollollollol
Christ 100 reps.
I do reps sets of 20-30. Now i see why your so Beef cake.
when I say 100 reps I mean as in 10x10 with strict 1min rests. generally it works well if you have a training buddy as a set of 10 with a 4010 tempo would create the perfect rest period so you are both constantly switching over
Ah i see, i do 20 reps a time, 1min rest inbetween.
I have no clue what a 4010 tempo is tho.
Dan yes I am supplementing with BCAA's of course. Have a mix formula of branch chain aminos at the moment but am binning it to go back to separate BCAA's and glutamine again. The superset with squats and deadlifts sound absolutely disgusting!! Interestingly what body part did you find would go first/and which benefited the most with the pounding? I am a huge fan of 4010 and really try to stick with it and good form constantly.
Benn how are you finding the 20 rep sets?
By 17, it starting to hurt. 19 and 20 really do kill me. That's have the highter weights.
To night, Tricep pull down, 45kg 17 was killing. 20th was a barely get there..lol Same with Bi cep. 35-41 (i think its 41) kg 15 was hard, by 18 my arms where dieing.
your all talking forgien in here
Benn....
When we talk tempo and write 4010, when squatting that would basically equate to 4 seconds down then 1 second up and repeat. Imagine your typical gym bunny bouncing the weights around... up down up down up down. that would basically be 2 second reps and a set of ten taking 20 seconds, by slowing the tempo down on the negative and controlling the weight you keep the muscle under tension for longer and make the reps 5 seconds long thus each set would take 2 1/2 times longer @ 50 seconds long and you start to add a 'time under tension' art to your routine. Which is why GVT with a training buddy is great as you can push each other, and deep down you know that if you fail or loose form and take to long your mate gets a longer rest which isn't fair lol
Its just like the old tyres adverts....... power is nothing without control.
Another example for slow negatives is pull ups, wide or narrow grip we use the above tempo for sets of ten BUT if you fail and cant pull yourself up, you jump up to the top position, hold, and then lower yourself over the 4 second period so you can still make gains on the negative to increase your total volume.
Ah i see. I think i kinda do that, but try and time it to be breathing. (i dont do squats tho)
Sounds like a very good thing.
When you taking me to the gym? lol
Well @Dan i tried Your way. High reps, little lower weight.
My upper body is killing!
2 hours in the gym.
Triceps, 37kg pull down 20 reps x5
Skull crushers 32kg 10 reps x5
Biceps, rope 32kg 20 reps x5
Bend bar 37kg 20 reps x30
Lat pull downs wide grip 60kg 20 rep x5
Close grip 80kg 20 rep x 3
Shoulder shrugs 15kg 20reps x5
Everything hurts. My muscles are much sorer, feels like i've done a really heavy work out.
I blame you for not wanting to lift my arms.
awesome, just proves that the actual weight is not the major factor when training. with a correct tempo and set routine on each of those exercises you would actually have to lower the weight further but still get the gains and have the same effect, obviously with the higher workload you are doing a lot more work thus burning more calories and still achieving gains.
just never neglect the negative as I have mentioned above when talking about tempo, heres an extract from some advice I read along time ago.........
Its a fickle subject when it comes to training and whats best, some things sound ridiculous and yet blow your mind when you try them as it makes no sense yet works. I have a routine that would involve a maximum weight of 10kg, but with 3 sets of ten you'd be a dribbling mess trying to work out why its so hard lol.Quote:
Even the strongest guys in the gym often neglect one of the biggest secrets known to bodybuilding: gaining benefits from the negative aspect of a movement and contracting at the peak of the movement. As three-time Mr. O (1977-1979) Frank Zane instructs, "Always be sure the negative motion is slower than the positive. By putting more focus on a slower negative, amazing gains can be realized." Also to bring on growth and put height on your muscularity, contract hard at the peak of the movement. This delivers dimension to your muscles and sends a message into the muscle that spurs further growth. So squeeze hard at the top, and release nice and slow
So a low weight, high rep thing would be a sort of semi cardio thang, and might look less bad for an out of shape n00bie?
Fuck yeah, I was doing bicep curls (the coach had a name for the style but I forget it) it was only using 8kg dumbbells, sitting down, slowly raise the arms palms facing up, get to the top turn the hands round and palms face down on the return, do it slowly though, doing 3 sets of 15 I actually failed on the last few reps of the last set (I was superset with skull crushers mind) but its a misconception that you NEED heavy weights to build muscle lol even yesterdays training which was upper body stuff, heaviest I went was on the bench 87.5kg then incline dumbbell press with 15kg, chest is still sore today!Quote:
Originally Posted by Dan
High volume is where its at!
I'll be honest. Sat i could only just use my arms...lol
Awesome stuff - time under tension is a huge key. How often is everyone going at the moment and what splits/groups are being worked?
Took one of the dogs out for a run....nearly threw up all over the footpath
I don't think my body likes exercise it prefers beer and pizza by the looks of it
We need a cider and pizza thread to discuss our daily routine like these guys do.
I try and go 3-4 times a week. But with my mrs and doing my car it doesn't always happen. In the week is normally an hour or hour and a half.Quote:
Originally Posted by james101090
Weekend i'm free i make up and do 2 hours min.
Love a Pizza. Odd that if i buy one from Sainburys or such it has to be deep pan. But if i get a take away (Domino's) it has to be thin.Quote:
Originally Posted by Iain