Gym And Supplement Discussion

[No Crust Racing]

What do you guys think about how often to hit a muscle group. I think a part of my problem is overtraining, but at the same time I don't do heavy enough weight to feel lik I could hit squat once a week only. 

If I drop this idea of "gains", which just doesn't seem doable with my current project work load as in working around the property etc so less recovery time, and just thinkg general fitness/maintenance then what does that look like in a routine of 3x 30min sessions? 

Something like; 

Mon
Bench
Squat
Ez Bar Curls
Close Grip Bench

Wed
Bench
Squat
Lunges
Ez Bar Rows

Fri
Bench
Squat
Weighted Chins
Weight Dips

That drops dumbell curls completely, removes some close grip bench, but also drops good mornings which might be better for me as lower back strength/core strength is important, but I would like bigger arms. I have an ok size chest/glutes for my naturally slender frame, but would like bigger arms, the last time They were an OK size to me, i was at 92kg bodyweight and carrying a bit more body fat. I can't see myself getting back to 92kg without serious dedicaiton, I'm too busy, too injury prone. I had no kids back then. 

Or suggest a good maintenance routine that I can knock over in 30mins or so (not inc warm up etc) and maintain 3x a week. 

 

 

[mr_rbman]

On 12/4/2019 at 11:16 AM, Adz2332 said:

can someone recommend someone in South australia for PT training and what not?

But not someone fresh faced out of school. wanting someone who really knows what he/she is doing etc

Go see David Holland @ Holland Performance, tell him Ash sent you!

[mr_rbman]

Biggest thing I can add to this is Diet/Rest...

Most people say or think they are eating well, right or the correct amount but infact are way off and terribly inconsistent.

Download Myfitnesspal if you haven't already and monitor for one month every single thing you consume (food and drink).

Get some consistency and method into that then focus on rest (sleep).

Once you have that down pat training (working out) will become more effective (less injuries) and you will start seeing greater gains.

Don't expect miracles overnight...

[No Crust Racing]

I can probably mostly pre-fill it now. I'll look at it. 

As for the routine itself, is something lke I suggested overtraining still given the repetition of certain exercises? 

Is there a generally agreed good full body weekly routine for beginners/intermediate? 

[No Crust Racing]

Example, something like this worth testing? 

https://www.bodybuilding.com/content/what-is-the-best-full-body-workout-for-muscle-gain.html

[The Bogan]

Age is a big part with overtraining.

 

Plus whether you are doing heavy low rep stuff that smashes your CNS, or high volume stuff that doesn't really have alot of effect on the CNS.

For emample, I use to do the 531 program, on Tuesdays it was heavy deads followed by 5 x 10 squats, then on Friday, heavy Squats followed by 5 x 10 of deads.

 

https://blackironbeast.com/5/3/1/calculator

In all my time training the strongest I got, with the lesst amount of injuries was with this.

 

I didn't deload ad much as what the first edition required, I would deload every 2 months maybe???

[The Bogan]

Great beginner up program

No fluff really, just strength and power

 

Edited December 27, 2019 by Duncan
Removed at OP request

[No Crust Racing]

I was just doing some reading on overtraining and, food, sleep, and stress play into it as well.

Guilty...

 

 

[mr_rbman]

1 hour ago, ActionDan said:

I was just doing some reading on overtraining and, food, sleep, and stress play into it as well.

Guilty...

 

 

so many people are guilty of this, I think we've all been there, I know I have... my best results were typically coming from 3 x 1 hour sessions per week...

As for specific training, to be honest you need to find more so what you enjoy...

Over the years I have found it really hard to get motivated doing some different forms of training but other forms I almost get to a grumpy stage if I don't get in my sesh for the week...

I personally am a big fan of training around a power-lifting style... Focus on the 3 big lifts...

This doesn't mean you only squat, bench and dead but you base your training around those... 

Experiment with what you enjoy and base your training around that...

[No Crust Racing]

What does deloading look like for you all?

I am guilty of completely ignoring this concept.

Edited December 24, 2019 by ActionDan

[The Bogan]

On 24/12/2019 at 8:42 PM, ActionDan said:

What does deloading look like for you all?

I am guilty of completely ignoring this concept.

Around the 6 to 8 week mark I take a week off, still do mobility stuff but no heavy or volume at all.

At 54 I really need this time to rest my joints.

 

 

 

Edited December 27, 2019 by Duncan
Removed at OP request

[No Crust Racing]

Small update to this. 

Haven't lifted much since then, elbow is still tender so letting it rest. 

Have found a local strength coach and am looking at doing a session with him a week starting a few weeks time when my arm is hopefully good. 

We had a good chat about my past injuries, numbers, goals etc. He's view is I've over trained for a long time, ignored my body's signals for rest etc that I'd get better results actually dialing back a little and accepting I'm almost 450 now and will need to train differently through the next decade. 

See howwe go once I heal up, dunno how that will go though as we come into firewood season and I have 2 sheds to build. 

[The Bogan]

Covid, you can't bring me down

https://youtu.be/nxcJW6bs5os

[The Bogan]

Disclaimer: Long post for dead thread

I've been hitting the bells and stuff for a few years now, I now only train at at home, and first thing in the morning on a empty stomach (after a strong cup of coffee)

I been watching Dan John and Pat Flynn on the YouTubes for a few years now and have been running a basic strength and mobility program "based" of their programs 

I started with the stuff posted above bells in 2021 when the gyms shut down with Covid

The current "stuff" that I got and use is:

2 x 24kg

2 x 20kg

2 x 16kg

TRX suspension trainer

Pull/Chin up tower

AB roller

The single 6, 8 and double 12kg bells have collecting dust in the shed

What I want:

1 x 32kg for swings, and then progress to 1 x 38kg bell for swings

2. Start doing 30 minute afternoon/evening walks when time/family permits

My Monday and Friday workout is hinge, press, squat, alternating chin and pull ups, and AB rolls

Warm up is 20 star jumps and 10 burpees for 3 rounds that takes 2 minutes

Then into the workout

Work. 20 seconds

Rest reset. 20 seconds

1. 10 x Alternating single 24kg KB Swings (tried double swings but 

2. 4 x Double 20kg KB Clean and Press

3. 4 x Double 20kg KB front squat

4. Alternating sets between Chin ups and Pull ups x 5 then dead hang till I hit time

5. AB roller x 10

I do the above 5 exercises with a Tabata timer for 10 sets

Takes 31:30 minutes

All up it's:

60 star jumps

30 burpees 

100 swings

40 clean and Press

40 front squats

25 chin ups - 25 pull ups

100 AB rolls

All up just under 35 minutes, so basically go hard by but paced

Once I hit 5 good form lifts for each exercise I go up weight and drop reps down to 2 for a week or two, ensure my form is on point for a while, then add a rep, rinse and repeat until I hit 5 reps, or time, then rinse and repeat

In saying this I do sometimes need to de-load and drop the weight or reps, I let my body decided what is best 

Tuesday and Thursday is TRX, body weight and more AB roller, with the same 20 seconds work, but a 15 second rest as the TRX doesn't hit my CNS as hard as the bells

Warm up is TRX stretching out the joints for 60 seconds, 10 seconds rest and reset, then max reps for:

1. TRX Push up

2. TRX Row

3. TRX T Y I

4. TRX Curl

5. TRX Tricep Ext

6. AB roller

I'm currently doing it for 8 sets

Around, 120 push ups, 100 rows, 70 T Y I, 100 curls, 100 tri ext, 100 AB rolls 

Takes 32:30 minutes total

Again, hard, but paced

Wednesday is currently 16kg farmers walks for 50 meters, drop the weight then do single 16kg snatches for 3 reps each side, then pick up both bells and rinse and repeat for 45 minutes

Saturday or Sunday is a leisurely hour walk

Whilst I haven't lifted heavy for a few years now, my joints and ligaments now thank me for it, and whilst my joints and stuff are still problematic, the training is helping me keep my bone density, muscle, and mobility in check, which is a priority at my age of 58, but even when I get older, and age creeps up, I can always dust off the lighter bells and keep on keeping on, if I can still throw bells and do some body weight exercises into my older years, like post 70 years, I would consider that a win

As for the advantage of not going to a commercial type gym to train is time management, plus, not having to deal with all the Muppets prancing around and using poor form, or hogging equipment and chatting with their Muppet friends, or the ones that just stare at their phone for most of their time in the gym, or the ones that don't replace weights, or sweat all over the equipment only to walk off without cleaning it up, or the ones that want to start up a conversation in the middle of my session, not going to a commercial type gym is really good for my mentality

For the Monday, Tuesday, Thursday and Friday sessions I watch the news and wait for the Tabata timer to tell me to work or rest

Wednesday sessions and weekend walks are fuels by my YTMusic selection of 70's, 80's and early 90's alternative music

After training I make up my oat, protein, peanut butter, honey, 1 apple, half a banana, plain Greek yoghurt and some spinach smoothie

Then wash and get ready for the day, total time from start to finish is about 1 hour

I do watch what I eat and drink though, but only to a point, I do drink alot of Coles brand sparkling water throughout the day, I find I can get my water intake in easier with sparkling water, though I still like a low carb Beer and/or Scotch or two, a little bit of chocolate now and then, and we regularly go out for dinner of lunch

My food is based of every vegetable, and every dead animal that I can get

I also make sure I get a minimum of 8 hours sleep every night

Supplements:

Multi-vitamin - fish oil - Glucosamine

Daily old man meds (I had a little "fun sized" stroke a few years ago due to blocked arteries from cholesterol, read: to much crap food):

Asprin (blood thinner)-Atorvastatin (cholesterol)-Esopreze (reflux)- Paracetamol (when needed for arthritis)

I have heen seeing some of the best, specialists, surgeons and physiotherapists over the last few years, they are all extremely happy with my progress and training regimen and wished more of their patients took their health and wellbeing more seriously like I have

Tip for young players, look after your health, get regular health and blood tests, the amount of young people on the stroke ward I was in was an eye opener, my vascular surgeon said I was in the 1% of people who turn their life around, the other 99% either die soon after from "the big one", or end up having more little episodes, each little episode typical removes a bit more brain and/or body function 

In the last 3 years I've gone from a "chunky", read: actually unhealthy 89 kg power lifting/body builder with the modility of a plank of wood, to a "slimmer" 75kg fit, healthy and fairly strong (5'6" short arse) human with much, much improved mobility, functional strength, and alot less body fat

TL:DR, stay healthy fellow humans

[The Bogan]

Now with added 32kg goodness