Gym And Supplement Discussion

[HEKT1K]

Powerlifting gyms are extremely rare. That one in Mildura is a PA affiliate gym, I dont know of any really strong guys training there, going by results on the PA website.

Looks like there will be a PTC opening in Eltham shortly. The owner has an extensive background in powerlifting and strongman, plus was a previous gym owner.

Still too far bozo lol

I live in Eltham. More info please

[bozodos]

Ironically I found out that my current gym used to be all into powerlifting with decent benches, monolift etc about 8+ years ago. Obviously there was more money to be made in Zumba classes and encouraging curlbros.

[Birds]

Unfortunately health and fitness being an "only get out what you put in" thing, is prone to the energy conserving / lazy nature of organisms in general, i.e. path of least resistance.

If there's an option promising people good results for less work, they'll take it...hence demand for such bullshit.

[Kenna802]

Brotato. I stated it wasn't banned that is all. The reason it is off the shelf is because ds pulled it until they conduct there tests

[No Crust Racing]

I must have come at my reps question wrong, let me try again.

What supplement or how many calories do I need to improve my rep range for a given weight.

[Trozzle]

I must have come at my reps question wrong, let me try again.

What supplement or how many calories do I need to improve my rep range for a given weight.

Trenbolone.

But no seriously (I didn't read anything earlier), just eat more. Chuck in an extra meal. Have another coffee or something just before your workout. EAT EVERYTHING.

Maybe just have a binge day or something lol

[No Crust Racing]

This was the question.

"What methods have you guys successfully used to increase reps for a given weight.

Using bench as an example, I'm out of plates and have no room for more on the 7ft bar anyway (lots of small plates). There's 116kg all up inc the bar (8kg standard 7ft bar).

I can buy more plates I know, but in the meantime I'm not seeing improvement in rep count at this weight.

I'm doing a 3x8 routine which looks like this at the moment.

First set lighter 93 (8) 116( never more than 7, I often get half way up on the 8th rep attemp but can't make it without a spotter and I train alone) then on the final set I'll get 4-5 reps tops. I've added 4th and 5th sets before, but I'll get say 4 reps on the next set then 2 or 3 on the last. I've also tried increasing the rest from 2 to 3mins etc.

I'm eating more protein, doing no leg work at the moment so am plenty fresh (normally I'd have done squats before bench) but just not seeing the 8th rep appear in that second set or any more than 5 in the last.

As I've mentioned before, normally I'd add weight earlier and over time, if you drop back to the original weight you struggled on you find you can do the reps now.

But without room on the bar or more plates around, what other techniques can I try? "

As you can see Troy I am eating, and I'm seeing some of that appear around my waist so I'm eating enough =\

[Trozzle]

This was the question.

"What methods have you guys successfully used to increase reps for a given weight.

Using bench as an example, I'm out of plates and have no room for more on the 7ft bar anyway (lots of small plates). There's 116kg all up inc the bar (8kg standard 7ft bar).

I can buy more plates I know, but in the meantime I'm not seeing improvement in rep count at this weight.

I'm doing a 3x8 routine which looks like this at the moment.

First set lighter 93 (8) 116( never more than 7, I often get half way up on the 8th rep attemp but can't make it without a spotter and I train alone) then on the final set I'll get 4-5 reps tops. I've added 4th and 5th sets before, but I'll get say 4 reps on the next set then 2 or 3 on the last. I've also tried increasing the rest from 2 to 3mins etc.

I'm eating more protein, doing no leg work at the moment so am plenty fresh (normally I'd have done squats before bench) but just not seeing the 8th rep appear in that second set or any more than 5 in the last.

As I've mentioned before, normally I'd add weight earlier and over time, if you drop back to the original weight you struggled on you find you can do the reps now.

But without room on the bar or more plates around, what other techniques can I try? "

As you can see Troy I am eating, and I'm seeing some of that appear around my waist so I'm eating enough =\

ah, hmm.

Maybe a weight reset with increased reps is on the cards? Perhaps drop it back to 80kg or something, and aim for 50% more reps than usual, and work up from there. I mean this should be guaranteed to work, just maybe not the most efficient or optimal method (since really I haven't a clue haha)

[No Crust Racing]

Yeah possibly.

I considered dropping to 100 and going sets of 10 if I could manage it, but I think to carry over to 16kg higher and 8 reps it would need to be sets of 15 or something instead.

[Trozzle]

Well yeah definitely reset the weight back to a point you can manage sets of 15 imo....at least until someone gives some better advice

[rev210]

don't understand. So you have an actual goal? What exactly is it?

[No Crust Racing]

To get up the reps at that weight as I can't add more to the bar (no more plates and no space on the bar) plus the bench I have is rated to 200kg, and I'm already over that a touch.

Ideally, to be able to do at least 2 sets of 8 at that weight, using the first set at a lighter weight to loosen up/make sure everything is right. I've added another set before to get the missing reps but that's not the same as doing 2 sets of 8 continuously.

Edited September 4, 2013 by ActionDan

[rev210]

Ideally, to be able to do at least 2 sets of 8 at that weight, using the first set at a lighter weight to loosen up/make sure everything is right. I've added another set before to get the missing reps but that's not the same as doing 2 sets of 8 continuously.

First set warmup 60kg or less (doesn't matter if it's super light). It's a dynamic stretch. Do 10-12 reps tops.

You will get 2x8.

[No Crust Racing]

Yeah I can try that I guess.

It actually works out as a higher volume total too.

[rev210]

Yeah I can try that I guess.

It actually works out as a higher volume total too.

Technically yes. Actually you are not really working on the warm up , don't usually count that.

[No Crust Racing]

I'm just saying, in terms of total volume moved.

If I go 60x8 116x16 (in 2 sets)

That's 2336kg.

Currently it's

88x8 116x7 then 116x5 or so

For 2096kg.

If you didn't count the first set at all as it's warmup (an I could actually get the 116x8 x2 out) I'd still be in front.

My goal was to rep in the 120 range, but I'd need some plates for that, which I might get as the long term squat and DL goal will need them anyway (when I can finally get back into leg stuff).

[Birds]

Total volume weight is a poor comparison across hugely varied weights...lifting 20 of 50kg has more volume than 2reps of 200kg...I know which would build more strength/muscle!

[No Crust Racing]

I agree, just saying, more is more and in the second instance, it was also more on the heavier sets so more is still more.

Markos would love it.

[bozodos]

don't tell the crossfitters that Birds!

[No Crust Racing]