The Weight Training Thread

[Pablo]

Shifting the grip etc can defo emphasise which part of your arms you exercise.

Reckon I'm gonna take my post final bad mood out down the gym tomoz, day off today & using it to do ****ty chores. Deads tomoz plus bit more shoulders. Plus swimming. Cunts.

Yeah to an extent, but definitely not enough to completely isolate one head of the bicep IMO.

I just finished a tough leg day and yeah it was a good one to work off the frustrations!

Still want to snap Moreno's hoverboard in two and make him cry though. The ****er!

[Roboklopp]

Aye me too. I dealt with the anger by cleaning the house (had Thursday off).

Friday I did shoulders part 2 & deads. Grip ****ed me up for the first time in ages- slippy bar & not enough chalk. Got 7 reps at 180K but grip felt wrong after the first rep& had to drop the bar mid way through the 8th rep. Frustrating cos rest of me felt good enough for 9 reps which would've been a rep PB at that weight. Want 10 one day obv.

[Roboklopp]

Start heavy week today. Big boobs when I get to town. Hopefully shoulder will hold up.

[labourRed]

Working the same muscle group two days in a row isn't a good idea right? If you'd worked your biceps properly the first day, you shouldn't be able to work them the next day.

I tend to work each muscle group once a week, twice in a week max. Everything I've read has said that's the correct way to build muscle.

I did legs day yesterday by the way. Satisfyingly sore today

No it isn't. Conventional wisdom and basic common sense. You'd get pretty pally with your physio if you did.

[Roboklopp]

New deadlift PB today. 5x192.5K. Creeping up:

[Subby]

You do hit all the heads in the bicep yes, but you can put emphasis on which head by using narrow or wide grip exercises. I'm trying it out to see if it works before going back to tricep workouts to make the arms rounder and fuller looking. It's all about mixing it up and making sure your body doesn't know what happening to promote growth.

[Pablo]

I want to do a "push/legs/pull split" but it seems I'd need to train weekends and I can only get to the gym weekdays really. So this is roughly how I split it up:

Week Commencing: May 16th
Monday: Back
Tuesday: Arms
Wednesday: Shoulders and trap
Thursday: Legs
Friday: Chest

Week Commencing: May 23rd
Monday: Back
Tuesday: Arms
Wednesday: Legs
Thursday: Shoulders and traps
Friday: Chest

So I'm getting each muscle group worked once a week. I read that training 5 days in a row isn't ideal but I try to isolate as much as possible to minimise injury/burnout.

I'd love to find a way to train each muscle group slightly more often but without working out on weekends I'm not sure how. Any ideas?

[RedReet]

Anyone recommend any decent ab workouts at home either on an app or online? Used to have a good one years ago on on my ipod touch (was that what you called them?), but had a quick look at some this afternoon and they all seem crap.

I do a legs and abs workout once a week at the gym and try to do 50-100 sit ups most days at home on my abs board, but my body is used to all that and I need to introduce some new exercises to add a bit of definition for next summer.

[labourRed]

I want to do a "push/legs/pull split" but it seems I'd need to train weekends and I can only get to the gym weekdays really. So this is roughly how I split it up:

Week Commencing: May 16th
Monday: Back
Tuesday: Arms
Wednesday: Shoulders and trap
Thursday: Legs
Friday: Chest

Week Commencing: May 23rd
Monday: Back
Tuesday: Arms
Wednesday: Legs
Thursday: Shoulders and traps
Friday: Chest

So I'm getting each muscle group worked once a week. I read that training 5 days in a row isn't ideal but I try to isolate as much as possible to minimise injury/burnout.

I'd love to find a way to train each muscle group slightly more often but without working out on weekends I'm not sure how. Any ideas?

Compound, compound, compound. Balls to isolated workouts.

Anyway exrx can sort you for push/pull routines.

Unless you've a preexisting condition though I'd say if you can't squat around 150 kgs that approach you outlined will get minimal results.

[labourRed]

Anyone recommend any decent ab workouts at home either on an app or online? Used to have a good one years ago on on my ipod touch (was that what you called them?), but had a quick look at some this afternoon and they all seem crap.

I do a legs and abs workout once a week at the gym and try to do 50-100 sit ups most days at home on my abs board, but my body is used to all that and I need to introduce some new exercises to add a bit of definition for next summer.

Definition will come from lowering body fat.

Toe to bar, knee raises, ab wheel are generally more advanced exercises but you want to hit the different muscle groups.

Good heavy lifting of course will sort this. My abs are generally ****ed after deadlifting for instance.

[RedReet]

Definition will come from lowering body fat.

Toe to bar, knee raises, ab wheel are generally more advanced exercises but you want to hit the different muscle groups.

Good heavy lifting of course will sort this. My absence are generally ****ed after deadlifting for instance.

Aye, I know that and in years gone by I could do no carbs for a few weeks before holiday and get my body fat right down to about 10% on my dodgy scales. Now that I'm getting older though, or my body too used to the diets, they are having little effect now, so I'm trying a different approach.

I do quite a lot of ab exercises on abs day, but looking to do more at home with no equipment.

Again, I do all this in my normal gym routine which I'm happy enough with, just looking to do a bit extra at home. The app I used before was pretty good and very handy, so just wondering if there was similar knocking about.

[labourRed]

Arnie didn't use apps.

He did alright.

[RedReet]

Arnie didn't use apps.

He did alright.

Arnie doesn't ruin all his hard work by drinking too much and eating non stop crap from Fri-Sun.

[Subby]

Compound exercises will grow you better. Isolation is to help lagging muscle groups catch up as opposed to using them specifically for growth. I use isolation exercises as finishers at the end of my set to push as much blood as I can into the muscle to break down the muscle fibres as much as I can.

[Nicey]

Sean Penn 52 ..... savage


His workout ... which I have been doing for awhile.. its ****ing awesome

Thruster
Sets: 5
Repetitions: 5
Rest: 90 seconds
Expert’s Opinion: "It’s a good exercise to strengthen the hips, lower back, hamstring as well as abdominal muscles. However, the sets of five could be a bit too much for beginners above 50," says Mehta.

Sumo dead lift high pull
Sets: 5
Repetitions: 5
Rest: 90 seconds
Expert’s opinion: "As we age, the release of growth hormones reduce, which causes loss in muscle mass. Dead lift is one of the best exercises to strengthen legs and release growth hormones. But the chances of injuries are also high. Hence, this exercise must be done under close supervision of a trainer. The number of sets depend on the fitness level and experience of a person," informs Mehta.

Power clean
Sets: 5
Repetitions: 5
Rest: 90 seconds
Expert’s Opinion: "Usually, we do not recommend this exercise to those above 50. The chances of jerking their shoulders and getting injuries are very high in this exercise," reminds Mehta.
Upper Body Exercises

After successful completion of all the three powerful lifts — Sumo dead lift, Thruster and Power clean — Penn would focus on at least one body part with these isolation station-based exercises for four sets of ten repetitions each for a muscular upper body.

Shoulders
>> Military press: This builds strong front and rear deltoids and works the core throughout.
>> Reverse fly: This helps balance and strengthen the often overlooked and under-stimulated rear deltoids.

Chest
>> Incline dumbbell fly: This helps develop your upper pecs and gives the chest a fuller, muscular look.
>> Dip: This works the triceps and front deltoids.
>> Press-up: The classic press-up is amazing for chest and triceps development.

Triceps
>> Cable pull-down: Aims for full flexion and extension of the upper arm.
>> Half dip: This exercise targets the triceps.

Biceps
>> Standing cable curl: The classic standing bicep curl helps to achieve fuller arms.
>> Preacher curl: This helps hammer the biceps to the limit.