Weight Lifting

The main man Dr Mike on de-load weeks: https://youtu.be/Yxx-j3J7N6c?si=-oOMM_D7f5f3DlzS

I usually reload every 6 weeks(ish) if I've been properly going for it, usually in the build up to summer but I think a reload should be a listen to the body type thing,you will know of you need it. A mate who is a bodybuilder often speaks about over training syndrome where the body just doesnt want to perform,so it gives a chance to rest but still getting a workout in.

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Originally Posted by Allant1981

I usually reload every 6 weeks(ish) if I've been properly going for it, usually in the build up to summer but I think a reload should be a listen to the body type thing,you will know of you need it. A mate who is a bodybuilder often speaks about over training syndrome where the body just doesnt want to perform,so it gives a chance to rest but still getting a workout in.

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Great point. Listening to the body is crucial as well as the mind. When it reaches the point where you just don't feel like going anymore, then something has to change in order to sustain long term progression. People burnout by effectively forcing themselves to follow the same strict routine indefinitely rather than changing things up when the indicators to do so are there.

Had a bit of a nightmare this morning- wonder if anyone has had the same / knows what happened...

Got about 2/3rds of the way through my session and just totally lost the ability to hold a weight. By that I mean, it was physically sore in my hands. Don't know if it's a soft hand issue, where I need to wear gloves, or something else entirely. I had a slight niggle in the middle of my back, so might have been that.

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Originally Posted by Onceinawhile

Had a bit of a nightmare this morning- wonder if anyone has had the same / knows what happened...

Got about 2/3rds of the way through my session and just totally lost the ability to hold a weight. By that I mean, it was physically sore in my hands. Don't know if it's a soft hand issue, where I need to wear gloves, or something else entirely. I had a slight niggle in the middle of my back, so might have been that.

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Yep, absolutely. I had a bit of a nightmare last week when doing dumbbell presses. Couldn't get a good pump in the pecs at all, as my arms just seemed to give way before I could overload the chest. But after several days of rest, I did much better at my next attempt. It happens sometimes and nothing to be concerned about. As you say, it could have just been a niggly injury that perhaps required a bit more time than usual to fully recover. Take things easy over the weekend and if you're feeling good next week take another go at it and I'm sure you'll do better.

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Originally Posted by Onceinawhile

Had a bit of a nightmare this morning- wonder if anyone has had the same / knows what happened...

Got about 2/3rds of the way through my session and just totally lost the ability to hold a weight. By that I mean, it was physically sore in my hands. Don't know if it's a soft hand issue, where I need to wear gloves, or something else entirely. I had a slight niggle in the middle of my back, so might have been that.

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Might be a bit of the systemic fatigue that other guys have mentioned if you've been hitting it hard.

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Originally Posted by HarpOnHibee

As somebody who is still very much a beginner, I would be far from the best person to offer advice to somebody like yourself who is far further along than I am.

I have however heard some experienced lifters say that when they hit a plateau with a particular work out set, they find that either altering the variation of the set for a while or switching to alternative exercises that hit the same muscle groups can help them to break past a plateau. It could be that leaving the bench press for a few months and doing an alternative workout plan may see you break beyond the plateau when you return back to it after a few months. A de-load period may be beneficial as well if you haven't de-loaded for at least several months.

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Cheers, thats a good point in fairness.

I'm limited with kit because I've got a home gym so changing exercises isn't practical in certain cases.

I had a really good bench session on Wednesday which I'm still feeling today. I think I've maybe not been pushing as hard as I should have been to see better progression.

I did 6 sets at 6-8 really hard reps for bench so I'm going to try that for the next few weeks and see if I can see some progress doing that.

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Originally Posted by Jones28

Cheers, thats a good point in fairness.

I'm limited with kit because I've got a home gym so changing exercises isn't practical in certain cases.

I had a really good bench session on Wednesday which I'm still feeling today. I think I've maybe not been pushing as hard as I should have been to see better progression.

I did 6 sets at 6-8 really hard reps for bench so I'm going to try that for the next few weeks and see if I can see some progress doing that.

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Ah, fair point. I should have taken the kit limitation into consideration. :aok:

Keep us up to date on your progress.

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Originally Posted by Onceinawhile

Had a bit of a nightmare this morning- wonder if anyone has had the same / knows what happened...

Got about 2/3rds of the way through my session and just totally lost the ability to hold a weight. By that I mean, it was physically sore in my hands. Don't know if it's a soft hand issue, where I need to wear gloves, or something else entirely. I had a slight niggle in the middle of my back, so might have been that.

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The muscles that help with grip have a failure point, just like your other muscles.. in an ideal world your target muscle (triceps, biceps, lats) would reach failure before your grip. I use lifting straps (Versa grips) for all pull movements for this reason. I target grip strength seperately with exercises like dead hangs and farmers walks which have their own additional benefits too

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Originally Posted by MagicSwirlingShip

The muscles that help with grip have a failure point, just like your other muscles.. in an ideal world your target muscle (triceps, biceps, lats) would reach failure before your grip. I use lifting straps (Versa grips) for all pull movements for this reason. I target grip strength seperately with exercises like dead hangs and farmers walks which have their own additional benefits too

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I was thinking about straps, but I honestly don't know if I need them. Will probably incorporate some farmers walks into my routine and try and improve my grip.

I took a week off there and the extra energy I had was ridiculous, felt much better not waking up and being some sort of sore every day! Went back yesterday for a light legs day, then this morning for everything else. Going to rest tomorrow then start a proper split again on Monday.

Does anyone have a protein powder they'd recommend? I currently use a cookie flavoured one (20g of protein ,c100 kcal) which tastes nice if I make a flapjack/cookies, but which is minging in a shake.

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Originally Posted by Onceinawhile

I was thinking about straps, but I honestly don't know if I need them. Will probably incorporate some farmers walks into my routine and try and improve my grip.

I took a week off there and the extra energy I had was ridiculous, felt much better not waking up and being some sort of sore every day! Went back yesterday for a light legs day, then this morning for everything else. Going to rest tomorrow then start a proper split again on Monday.

Does anyone have a protein powder they'd recommend? I currently use a cookie flavoured one (20g of protein ,c100 kcal) which tastes nice if I make a flapjack/cookies, but which is minging in a shake.

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That’s a good plan. Try dead hangs too! Just aim to add 5-10 seconds on every week.

I use Bulk for protein out of habit more than anything. They usually have deals on and there’s loads of flavours to choose from.

We're doing a little challenge of a weight session every day in the run up to Christmas, it chest/back/legs and shoulders on repeat until Christmas eve, trying to get back in the way of things after a very interrupted few weeks.

Been out of our routine over the last few weeks due to various ailments but hoping this will be beneficial in the short term.

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Originally Posted by Jones28

We're doing a little challenge of a weight session every day in the run up to Christmas, it chest/back/legs and shoulders on repeat until Christmas eve, trying to get back in the way of things after a very interrupted few weeks.

Been out of our routine over the last few weeks due to various ailments but hoping this will be beneficial in the short term.

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I’ve been doing arms one day and chest and back the next day on repeat about 4/5 days a week at the gym for the past six weeks (augmented with 100 push ups a day using perfect push up pads at home) and I’m probably in the best shape of my life. Legs may come one day, but I’ve skipped leg day every day for the last 42 years so I’m happy to wait a bit longer.

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Originally Posted by Pedantic_Hibee

I’ve been doing arms one day and chest and back the next day on repeat about 4/5 days a week at the gym for the past six weeks (augmented with 100 push ups a day using perfect push up pads at home) and I’m probably in the best shape of my life. Legs may come one day, but I’ve skipped leg day every day for the last 42 years so I’m happy to wait a bit longer.

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The training is fine, if you're using a big gym with machines starting on leg raises and presses is a good way to ease in to it.

Great effort mate, keep it up!

Started my 4 day a week gym routine a few weeks back. Lower body on the Monday followed by upper on the Tuesday. Wednesday off, then repeat on the Thursday and Friday. Last couple of weeks have been a bit of a struggle since tearing cartilage under my rib from the leg press machine. Hopefully a break over the festive season will take care of it, with a few wee drams to erm "numb the pain".

Busiest time of the year work wise for the wife and I, so had to cut right down. Can only manage three times a week for about 1.5 hrs at a time.

Have decided to cover the main parts (chest, back, arms, biceps, triceps, shoulders and abs) with one exercise each time and switch the exercise each time.

Not going to grow much, or gain much strength, but hopefully keep ticking over til I can increase my time spent again.

Does anyone have any thoughts on fuel post work out? I've read you should have protein within half an hour, within two hours, or it doesn't matter as long as you have enough during the day. Seems difficult to cut through the bs!

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Originally Posted by Onceinawhile

Busiest time of the year work wise for the wife and I, so had to cut right down. Can only manage three times a week for about 1.5 hrs at a time.

Have decided to cover the main parts (chest, back, arms, biceps, triceps, shoulders and abs) with one exercise each time and switch the exercise each time.

Not going to grow much, or gain much strength, but hopefully keep ticking over til I can increase my time spent again.

Does anyone have any thoughts on fuel post work out? I've read you should have protein within half an hour, within two hours, or it doesn't matter as long as you have enough during the day. Seems difficult to cut through the bs!

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The anabolic window (eg within 30 mins of finishing a work out) has been quite widely discussed and mostly debunked.

Getting enough dietry protein (1.5gms per kg of bodyweight per day is what I work off) spread throughout the day is perfectly fine.

Are you spending 1.5 hours in the gym every session? Does that include some cardio as well?

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Originally Posted by Jones28

The anabolic window (eg within 30 mins of finishing a work out) has been quite widely discussed and mostly debunked.

Getting enough dietry protein (1.5gms per kg of bodyweight per day is what I work off) spread throughout the day is perfectly fine.

Are you spending 1.5 hours in the gym every session? Does that include some cardio as well?

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That's what I'd seen most recently so thanks.

Last night was about 75 minutes - no cardio

I did a warm up set and 3 working sets for everything listed:

Deadlifts
Bench
Hammer curls
Calve raises
V bar row
Lateral raises
Overhead tricep extension
Abs machine

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Originally Posted by Onceinawhile

That's what I'd seen most recently so thanks.

Last night was about 75 minutes - no cardio

I did a warm up set and 3 working sets for everything listed:

Deadlifts
Bench
Hammer curls
Calve raises
V bar row
Lateral raises
Overhead tricep extension
Abs machine

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Nice, good split.

If you want to save a bit of time you could superset some of these - I almost always do supersets to save a bit of time, the garage is ****ing cold at the moment so it keeps me warmer!

Deadlifts I'd do on their own, then do the following:

Bench with hammer curls
Calve raises with Lat Raises
V bar row with overhead extensions
Ab machine, you could always do another set of tricep work in there, high volume drop sets are great at the end of a session for a pump.

Purely speculative as it might not be practical for the layout of your gym.

I’d concentrate on getting carbs into muscles after a workout more than protein. Having that spread throughout the day is fine.

Glycogen stores within your muscles are drained after heavy lifting and carbs replenish these, especially if you are doing Deadlifts and 1.5hr sessions then carbs & electrolytes during & post workout will help with your general energy levels and readiness for your next workout.

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Originally Posted by Jones28

Nice, good split.

If you want to save a bit of time you could superset some of these - I almost always do supersets to save a bit of time, the garage is ****ing cold at the moment so it keeps me warmer!

Deadlifts I'd do on their own, then do the following:

Bench with hammer curls
Calve raises with Lat Raises
V bar row with overhead extensions
Ab machine, you could always do another set of tricep work in there, high volume drop sets are great at the end of a session for a pump.

Purely speculative as it might not be practical for the layout of your gym.

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All of them should be possible, I do about half the exercises with dumbells so can do them pretty much wherever. Thanks for taking the time with that.

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Originally Posted by Onceinawhile

All of them should be possible, I do about half the exercises with dumbells so can do them pretty much wherever. Thanks for taking the time with that.

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No bother at all, I find spending an hour plus in the gym a bit stiffling so would do anything I can do cut the time and still get an efficient session in.

Came a cropper tonight in our weight lifting challenge until Christmas, tonight was a leg night but we are both still crippled from Tuesday! Weighted split squats are brutal.

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Originally Posted by Jones28

The anabolic window (eg within 30 mins of finishing a work out) has been quite widely discussed and mostly debunked.

Getting enough dietry protein (1.5gms per kg of bodyweight per day is what I work off) spread throughout the day is perfectly fine.

Are you spending 1.5 hours in the gym every session? Does that include some cardio as well?

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Yip agree, most folk thought for a long time you had to get it in as soon as you finished a work out, now it's pretty much agreed that as long as you still get it in at some point then it's fine, I usually dont eat until about an hour after my session as I go straight to work. Im usually about an hour, I usually get a 5 min warm up then about 45 mins of a workout, I'm lucky that I go really early so gym is quiet, it's then a 5 min cool down, any more for me and I'm not as productive but I see folk there much longer than that, just not for me

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Originally Posted by Jones28

Came a cropper tonight in our weight lifting challenge until Christmas, tonight was a leg night but we are both still crippled from Tuesday! Weighted split squats are brutal.

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They certainly are. Squats are one of those exercises where form is absolutely crucial. I had a few dodgy moments when I first started doing squats and wasn't entirely sure how to coordinate my body movements correctly. Thankfully nothing serious and my form is starting to improve (although could still be better for sure).

How is your recovery coming along?

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Originally Posted by HarpOnHibee

They certainly are. Squats are one of those exercises where form is absolutely crucial. I had a few dodgy moments when I first started doing squats and wasn't entirely sure how to coordinate my body movements correctly. Thankfully nothing serious and my form is starting to improve (although could still be better for sure).

How is your recovery coming along?

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I've found it can't get deep enough with a barbell Squat, but if I use a smith machine I can get deep enough. Really need to add some flexibility so I can get deeper.

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Originally Posted by Onceinawhile

I've found it can't get deep enough with a barbell Squat, but if I use a smith machine I can get deep enough. Really need to add some flexibility so I can get deeper.

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I have no experience with the smith machine myself. I know it has it's uses, but the biggest criticism I hear about it is the lack of flexibility it allows. Honestly, I would go free form and just reduce the weight for a while. See how deep you can go with a lighter load, then gradually work your way back up.

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Originally Posted by Onceinawhile

I've found it can't get deep enough with a barbell Squat, but if I use a smith machine I can get deep enough. Really need to add some flexibility so I can get deeper.

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Never actually came across this thread before and as a regular gym goer I have no idea why!

I can squat a fair weight. In the last two years I’ve stayed away from barbells.

If you go on insta, look for the hyper trophy coach. Squatting is all about the depth and the weight and it’s doesn’t matter whether it’s a barbell, smith machine or any other machine.

Barbell squat has so many downsides that any other way to get the weight and depth is preferential.

For example you’ll ever see any big bodybuilders doing flat bench because you get past 100kg, 90% of chest injuries come from flat barbell bench.

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Originally Posted by Onceinawhile

I've found it can't get deep enough with a barbell Squat, but if I use a smith machine I can get deep enough. Really need to add some flexibility so I can get deeper.

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My ankle mobility is terrible so I elevate my ankles - only by 1.5-2 cm or so, but it makes a massive difference for me.

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Originally Posted by HarpOnHibee

They certainly are. Squats are one of those exercises where form is absolutely crucial. I had a few dodgy moments when I first started doing squats and wasn't entirely sure how to coordinate my body movements correctly. Thankfully nothing serious and my form is starting to improve (although could still be better for sure).

How is your recovery coming along?

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We got there eventually, decided to cut the volume back slightly next time around. Got the last leg session of our pre Christmas block tonight.

Out of 14 nights planned we will have managed to do 12 which was not bad.