Weights - Help/Advice

[Kamilo]

Mar 20, 2013 21:48:47 GMT Bestie said:

Right lads, I'm an on-again, off-again weights guy and I'm looking to get back into a proper rhythm. I say on-again, off-again as I inevitably start into a programme I set for myself, get bored of it, and then allow things like getting in late from work put us off knuckling down and grinding out a decent set. It always unravels from there.

Here's my bench (I have added my own plates to the 40kg):

www.amazon.co.uk/Everlast-Foldable-Weight-Bench-Barbell/dp/B0048F3OI8

Is anyone on here into free-weights who would maybe have some different exercises I could use either my bench and/or me bar for? I figure if I could maybe work out two or three different exercise lists that work the same groups I could rotate them and keep my sets fresh. Groups being legs, upper body, arms, the usual. I've looked around at some weight-lifting sites, but these are serious body-builder types, and most include machines I just can't use regularly enough.

I normally use the basic press, incline press, standing squats, and use the leg weight thing on the end for reverse thigh curls. My 'favourite' leg exercise is doing 30 with both legs, then 15 with each, 26:13, 20:10 etc. Feel like I get a lot done with that one.

On the other hand, I feel like I don't do enough for tri's, abs, glutes and calves. Although the squats are good for those, it's limiting to just have one exercise.

Any tips or guidance would be much appreciated lads! Cheers.

If that is what your working with right there i might recommend these for the upper body:

Chest: What your doing currently in incline, decline, reg etc. Also can do close grip. If i cant make it to the gym and forced to work out from home I like to do push ups in between chest sets with minimal rest. Also drop sets are very effective. So start with a higher weight range and explode up and very slowly bring the bar back down. Then each time drop the weight and do more reps. Seriously great way to get your chest burning.

As for tris: you can do 'skull crushers'. reduce the weight and lie opposite how you would for benching (feet at the bar end). Instead of benching the bar you would just pivet at the elbows and let the bar come down over your head (closer grip) hence the skull crusher. Also, you could pull up a chair and do 'dips' with your hands on the bench and feet on something elevated, putting weight on thighs as needed for more resistance.

Im a bit lazy on the abs, I could honestly work up a six pack in a matter of 3 weeks i just hate the motions. For abs Id recommend going on youtube following along to individuals who do the p90x "abripper' pretty solid ab work out.

Hope it helps

[Rene Meulensteen]

I was having some good results on the Tentiger Full Body workout for a while, you have A and B days with a rest day between.

This and taking in some Kinetica Protein seemed to be doing a good job but I had to quit the gym due to cost so I've now got myself a similar bench Bestie so hopefully I'll be getting back into it.

Got my recent protein from The Protein Works, really nice tasting stuff, light powder too so it mixes really well. I have a referral code if anyone wants one for free 250g with any purchase!

[jimbonda]

Mar 21, 2013 13:53:18 GMT Bestie said:

My body type is pretty much an ecto-meso 80-20 split. I'm tall and lean as I say, but wide as well. 40/42 shirts or jackets can easily not fit me around the shoulder-blade or shoulders if the cut isn't right. And 5x5s are a blessing I never fully embrace until about 4 sessions in.

if you are 80 ecto then i guess that book is at least worth a look. it's tailor made for a guy like me, but i have to stress again im only at the beginning myself so i can't profess to be an expert at any of this.

Mar 21, 2013 13:54:38 GMT Bestie said:

Here's another one actually, do any of you know the best way to increase forearm strength/wrist size/grip etc.? It's something I have never mastered with standard lifting.

in one of bruce lee's books the author talks about an exercise lee used to do with a bar-bell. [there's actually 9 pages dedicated to fingers to forearm exercises! and that dude had incredible forearms. the book is called 'the art of expressing the human body']

the specific exercise i remember was seated wrist curls with a barbell. sit with your forearms facing up, arms resting on legs, hanging the barbell just off the end of your knees, and do simple reps using the wrists/forearm strength to curl the bar up then release back down. arms don't move.

btw yeah, that motivational quote is a good one. this book on bruce lee is also a great book, i defy anyone to flick through it and not be inspired.

[Kamilo]

Wrist curls both forwards and backwards are one of only a few things you can do, other than that it will come naturally due to the stabilizing factor your forearms play in many exercises involving the upperbody.

[jimbonda]

true that kam.

what's this mules? a protein shake that actually tastes nice? never heard of such a thing !

[Bestie]

DIPS! Kam, you little boyo. I knew I had a tri's exercise.

This really is superb lads. Finding just talking about it motivating. Dedicating time in the evenings to it as well better.

EDIT: I should mention that I asked about wrists/forearms as one of the things I'll find is my stabilisation doesn't improve as quickly as my actual lifting. i. e. My actual up and down will be fine on the chest/upper arms but I'll lose it around the wrist. I've figured it must be something to do with the strength of my forearms.

[Deleted]

www.exrx.net/Lists/Directory.html

[Kamilo]

Mar 21, 2013 21:31:54 GMT Bestie said:

EDIT: I should mention that I asked about wrists/forearms as one of the things I'll find is my stabilisation doesn't improve as quickly as my actual lifting. i. e. My actual up and down will be fine on the chest/upper arms but I'll lose it around the wrist. I've figured it must be something to do with the strength of my forearms.

It'll come in time, I had the same problem at first. Might recommend a pair of lifting straps to sure up your wrists until they beef up.

[jimbonda]

i agree bestie it is helpful to have a thread where everyone shares their experiences. i can't be arsed to sign up to a forum, and there have been a couple of gym/weight loss threads on here which never took off, so it's good to have this.

this evening i'll be doing some pull-ups and some elevated dips. got football tonight so keeping it light. a year or so ago i spent about 15 quid on this bit of kit from asda, which hangs in a doorway [no screws] for pull-ups and serves as a push-up / dips bar as well. no substitute for a bench, but my bench is at my old mans, so when i'm away i need something to keep me going.

next purchase is a squat rack, i'm killing myself without one. a substitute lift is a sumo squat, which means lifting the bar from the floor, but i can't seem to find the right form and it's left me with back-ache for about 2 weeks.

[jimbonda]

Mar 21, 2013 23:14:44 GMT Carbon said:

www.exrx.net/Lists/Directory.html

nice one. i will give some of these a look

[Bestie]

Superb Carb.

Good call on wrist straps Kam. Now I'm committing to this properly it might be time to invest.

@ jim - Yep, the "real" body work forums are pretty severe for me. It's a hobby, not an obsession like for some of those guys!

[Rene Meulensteen]

Mar 21, 2013 20:25:46 GMT jimbonda said:

true that kam.

what's this mules? a protein shake that actually tastes nice? never heard of such a thing !

I know tell me about it, both Kinetica and The Protein Works taste amazing for a protein shake. Considering when starting I used to buy from Holland and Barrett this stuff is amazing!

[jimbonda]

i buy all my stuff from myprotein.co.uk, usually unflavoured. my fam laughs at me when i drink the shakes because i pinch my nose and don't let go until i've finished the drink, which cuts out a large % of the taste. [that's a pro-tip ] but since i'm on them 3 times a day i've gotta be able to cope! the hydrolised whey protein goes down easy, isn't too thick, the regular whey is much thicker.

same as you bestie, i've been on and off since i was a teenager, and to look at me you'd think i'd never even looked at a bench let alone used one, but im starting to aquire the dedication and confidence, and yeah it's a hobby and not an obsession, although i can imagine when results become visible it could grow into an obsession.

i'm not after the ripped look, or turning heads, i'm not interested in that cutting phase, i won't be skipping carbs after 3pm. just a bit of growth, bit more bulk and strength is what i'm after

[Bestie]

Ayyeeee. Actual brute strength and solidarity rather than Wow-factor is pretty much my singular long-term aim.

Effectively snowed in for the weekend, I'm taking the opportunity to have a full day tomorrow, rest from 1800, and do a big to fail session on Sunday.

[Deleted]

don't get wrist straps - if you need straps right now, then you're lifting far too much

dolphin fitness is the win