Weight Lifting

[HarpOnHibee]

Sorry, wasn't sure where else to post this. But interested in finding out what other Hibees are into the gym and lifting weights?

I've been going to the gym for several months now and really starting to enjoy it. Was certainly a slog for the first few months or so, but really getting into the routine of it now. It's not my first attempt at the gym, I gave it a go several years ago before the lockdown situation. I didn't do too well first time round as I was making the mistake of trying to lift too heavy instead of focusing on proper form, which of course led to injury and me not wanting to go back again. But glad I've learnt that lesson for this time round. (Ego lifting is a big NO!)

I'm focusing mainly on upper body at the moment (biceps, triceps, delts, upper back and chest). Although I really need to start work on the abs and core at some point as they're clearly my weakest areas and as they say, you're only as strong as your weakest link.

Would be great to hear from other lifters. Perhaps some of the more long term/experienced lifters can share some advice and tips for us noobs and beginners. Could be a really useful/helpful thread for those happy to contribute.

Cheers!

[Jones28]

Ah nice one! Good thread

I've been lifting weights on and off, to various degrees of commitment since I was about 15 so been doing it a long time. I was a gym goer but invested in a Mirafit home gym set up this year and it's the best thing I've done for my weigh training. It's now in the garage.

My biggest problem over this time was consistency. I'd be great for 3/4 weeks, going to the gym 3 or 4 times and really getting in to it then something would happen and I would fall out of habit for a week or 2 and find it so hard to go back to it.

My tips would be:

Stay consistent - its easy to make excuses sometimes but often the best sessions are the ones you feel worse about doing.

Record what you're doing - makes it easy to see progress and know the areas you need to improve on. Even the little things like weight increments. For example say you're doing tricep push downs and you get 12 reps instead of the 10 you were planning on, record it and increase the weight until 10 is as many as you can do.

Working as close to failure as you can go. Theres a term called "Reps in Reserve", which is how many you've got left in the tank after you finish the set, try to get to 1 or 2 RIR on your sets.

Spotting for lifts like a bench press are great, gives you more confidence to try heavier weights or go for more reps - it helps you get closer to failure.

If you're bench pressing alone don't put collars on the bar to stop the weights from sliding off - I've been stuck under bars a few times and it can be very awkward! You can slide the weights off the bar if you get stuck and there's no one around to help.

For your chest using dumbbells is really good for flat or incline bench pressing, especially if you don't have someone to spot for you - it's much safer.

Don't be afraid of the small plates. They are there to be used! If you need 500gm plates to progress then use them.

Theres plenty more to focus on, and loads of really good stuff on youtube for tips and tricks - Renaissance Periodization is one of my favourites but I'd recommend looking at Sean Nalewanyj first.

[Pretty Boy]

As said above consistency is key. Don't ego lift, focus on getting good technique and if that means dropping a weight or 2 then do it (although you already seem to have learned this).

I focus on one body area one day each week. Monday is chest and core, Tuesday back, Wednesday legs and Thursday is arms and shoulders. I get my cardio through cycling and running.

Best advice I would give is ignore almost all of the social media noise from influencers. 'Arnie utilised a rear delt trapeze press mixed with an anterior shoulder overhead barbell swing all whilst standing on his head and here's why you should to'. **** off. He had been working his whole life towards near perfection in his physique and was trying to squeeze out a 0.1% gain that was potentially the difference between being Mr Universe again or not. For most people lifting weights is about feeling and looking a wee bit better and keeping the weight off. If you want to grow your arms do some shoulder presses and bicep curls, if you want to grow your chest do some bench and incline presses. The guy who trained Brad Pitt for his roles in Fight Club and Troy (both of which saw him in different but equally impeccable shapes) was very much in this no bull**** school of thought.

A decent Pt can certainty help with technique and understanding of how different muscle groups grow; they will also keep you accountable. Ultimately though having a core group of 3-5 exercises per body are and targeting them consistently and increasing reps and weight as and when you are ready coupled with relatively clean eating will see you make gains pretty quickly.

[HarpOnHibee]

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Ah nice one! Good thread

I've been lifting weights on and off, to various degrees of commitment since I was about 15 so been doing it a long time. I was a gym goer but invested in a Mirafit home gym set up this year and it's the best thing I've done for my weigh training. It's now in the garage.

My biggest problem over this time was consistency. I'd be great for 3/4 weeks, going to the gym 3 or 4 times and really getting in to it then something would happen and I would fall out of habit for a week or 2 and find it so hard to go back to it.

My tips would be:

Stay consistent - its easy to make excuses sometimes but often the best sessions are the ones you feel worse about doing.

Record what you're doing - makes it easy to see progress and know the areas you need to improve on. Even the little things like weight increments. For example say you're doing tricep push downs and you get 12 reps instead of the 10 you were planning on, record it and increase the weight until 10 is as many as you can do.

Working as close to failure as you can go. Theres a term called "Reps in Reserve", which is how many you've got left in the tank after you finish the set, try to get to 1 or 2 RIR on your sets.

Spotting for lifts like a bench press are great, gives you more confidence to try heavier weights or go for more reps - it helps you get closer to failure.

If you're bench pressing alone don't put collars on the bar to stop the weights from sliding off - I've been stuck under bars a few times and it can be very awkward! You can slide the weights off the bar if you get stuck and there's no one around to help.

For your chest using dumbbells is really good for flat or incline bench pressing, especially if you don't have someone to spot for you - it's much safer.

Don't be afraid of the small plates. They are there to be used! If you need 500gm plates to progress then use them.

Theres plenty more to focus on, and loads of really good stuff on youtube for tips and tricks - Renaissance Periodization is one of my favourites but I'd recommend looking at Sean Nalewanyj first.

Hey, thanks for the great advice, particularly about keeping the collars off the bar when training alone. I wondered why I seen some people doing this and thought I might get into some bother if I was caught doing the same thing. I haven't done any barbell bench pressing as of yet though. I've been doing a combination of dumbbell flys and the chest press machine. I go for 6 sets per exercise and aim for 10 reps per set, lowering the weight slightly after each 2-3 sets when muscle fatigue really starts to kick in. I seem to get a good stimulus with this approach, but it could also just be the benefit of beginners gains playing a part and I may need to switch things up at some point as I progress.

What are your thoughts on deloading every several weeks? I've heard this is a common practice and is more effective for long term muscle growth and preventing the build up of physical and systemic fatigue by allowing the muscles an extended period of recovery, while allowing gains to be maintained using lower weights during the deload period.

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As said above consistency is key. Don't ego lift, focus on getting good technique and if that means dropping a weight or 2 then do it (although you already seem to have learned this).

I focus on one body area one day each week. Monday is chest and core, Tuesday back, Wednesday legs and Thursday is arms and shoulders. I get my cardio through cycling and running.

Best advice I would give is ignore almost all of the social media noise from influencers. 'Arnie utilised a rear delt trapeze press mixed with an anterior shoulder overhead barbell swing all whilst standing on his head and here's why you should to'. **** off. He had been working his whole life towards near perfection in his physique and was trying to squeeze out a 0.1% gain that was potentially the difference between being Mr Universe again or not. For most people lifting weights is about feeling and looking a wee bit better and keeping the weight off. If you want to grow your arms do some shoulder presses and bicep curls, if you want to grow your chest do some bench and incline presses. The guy who trained Brad Pitt for his roles in Fight Club and Troy (both of which saw him in different but equally impeccable shapes) was very much in this no bull**** school of thought.

A decent Pt can certainty help with technique and understanding of how different muscle groups grow; they will also keep you accountable. Ultimately though having a core group of 3-5 exercises per body are and targeting them consistently and increasing reps and weight as and when you are ready coupled with relatively clean eating will see you make gains pretty quickly.

Hey, thanks for your post. Do you find that working a muscle group once per week is enough to stimulate enough hypertrophy? I've heard it takes 2-3 sessions per week on each muscle group to see consistent growth. But this of course may be wrong or depend on an individuals genetics.

[Jones28]

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Hey, thanks for the great advice, particularly about keeping the collars off the bar when training alone. I wondered why I seen some people doing this and thought I might get into some bother if I was caught doing the same thing. I haven't done any barbell bench pressing as of yet though. I've been doing a combination of dumbbell flys and the chest press machine. I go for 6 sets per exercise and aim for 10 reps per set, lowering the weight slightly after each 2-3 sets when muscle fatigue really starts to kick in. I seem to get a good stimulus with this approach, but it could also just be the benefit of beginners gains playing a part and I may need to switch things up at some point as I progress.

What are your thoughts on deloading every several weeks? I've heard this is a common practice and is more effective for long term muscle growth and preventing the build up of physical and systemic fatigue by allowing the muscles an extended period of recovery, while allowing gains to be maintained using lower weights during the deload period.



Hey, thanks for your post. Do you find that working a muscle group once per week is enough to stimulate enough hypertrophy? I've heard it takes 2-3 sessions per week on each muscle group to see consistent growth. But this of course may be wrong or depend on an individuals genetics.

No worries at all.

Re your training etc, you will be seeing big improvements at the moment - beginner gains are a real thing but if you get it right you can ride that wave for a pretty long time. Theres nothing wrong with not benching at all, it would be an interesting experiment for you to see how you get on with a flat bench press, either a dumb-bell or bar. Dumb-bells in particular if done with lots of control and a really deep stretch are great for chest development.

One thing you could do is keep your current excercises and do 3 x 10/12 of deficit push ups to finish. You need to do push ups with your feet on the ground, but your hands slightly elevated to allow you to get really deep. They are killer for the end of a chest session. Think nose-to-the-floor and stretching really deep at the bottom of the press up.

I would say you could afford to drop back a couple of your sets but trying to maintain a higher weight for all of them, or next time you're in the gym try and set the machine higher and get 4 sets of 10 at that weight. Slowing your reps down and trying to get really deep stretches for each rep and you can achieve the same training stimulus for fewer sets. Then you could try an all out failure set, and when you can't do a full rep try a couple of half reps to finish things off, but that will probably be of more benefit when you've been training a bit longer.

I do tend to do deloads sometimes, but these usually happen organically. Quite often I will do some German Volumetric Training, which is where you do 10 sets of 10 with about a minute rest between sets. I do this on feeling rather than as part of a plan, usually when I'm feeling quite intense fatigue or if its a friday night and I want to do a quick session. I do this for bench press, barbell rows and sometimes do 10x4 or 5 on pull ups with another excercise while resting.

These are based on my circumstances though, I don't have a busy gym to contend with.

Listen to your body and if recovery times between sessions are starting to get longer then it's worth looking at either deloading or taking a few days or even a week off altogether, that can be really beneficial as it allows you to fully recover. Theres no harm in banging out some press ups etc during this time to keep moving. It can be useful for getting more cardio in if you do any.

[Pretty Boy]

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Hey, thanks for the great advice, particularly about keeping the collars off the bar when training alone. I wondered why I seen some people doing this and thought I might get into some bother if I was caught doing the same thing. I haven't done any barbell bench pressing as of yet though. I've been doing a combination of dumbbell flys and the chest press machine. I go for 6 sets per exercise and aim for 10 reps per set, lowering the weight slightly after each 2-3 sets when muscle fatigue really starts to kick in. I seem to get a good stimulus with this approach, but it could also just be the benefit of beginners gains playing a part and I may need to switch things up at some point as I progress.

What are your thoughts on deloading every several weeks? I've heard this is a common practice and is more effective for long term muscle growth and preventing the build up of physical and systemic fatigue by allowing the muscles an extended period of recovery, while allowing gains to be maintained using lower weights during the deload period.



Hey, thanks for your post. Do you find that working a muscle group once per week is enough to stimulate enough hypertrophy? I've heard it takes 2-3 sessions per week on each muscle group to see consistent growth. But this of course may be wrong or depend on an individuals genetics.

It works for me but my goal isn't really to get big, I'm really only wanting lean muscle for running performance (if I can ever be bothered to put together a solid running training block again). I work the targeted muscle group to exhaustion on the day I train it, pretty much every set is to failure, so it's not really possible to train it again for at least 4-5 days after.

What is right for me might not be right for your goals and body type though; there are loads of schools of thoughts on this. It all comes back to doing whatever your doing with consistency and structure and you'll figure it out.

[Onceinawhile]

I've been lifting on and off for about 8 years and I'm currently about three months into being back onto it (having been off it for a long time).

I'm currently trying to figure out the best split for me, but it's not proving easy.

At the moment, I'm trying to focus on the bigger, compound exercises (Squats, deadlifts, overhead press, bench, barbell row) and then supplementing each of those exercises with some back and arms work.

I tend to do three sets of lower numbers and try and move bigger weights when I'm doing it. It is probably partially ego lifting, but it also saves time and i usually only manage when I'm on a lunch break, so time is something I'm trying to save.

Has anyone successfully managed to do a barbell good morning without feeling stupid?

[HarpOnHibee]

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No worries at all.

Re your training etc, you will be seeing big improvements at the moment - beginner gains are a real thing but if you get it right you can ride that wave for a pretty long time. Theres nothing wrong with not benching at all, it would be an interesting experiment for you to see how you get on with a flat bench press, either a dumb-bell or bar. Dumb-bells in particular if done with lots of control and a really deep stretch are great for chest development.

One thing you could do is keep your current excercises and do 3 x 10/12 of deficit push ups to finish. You need to do push ups with your feet on the ground, but your hands slightly elevated to allow you to get really deep. They are killer for the end of a chest session. Think nose-to-the-floor and stretching really deep at the bottom of the press up.

I would say you could afford to drop back a couple of your sets but trying to maintain a higher weight for all of them, or next time you're in the gym try and set the machine higher and get 4 sets of 10 at that weight. Slowing your reps down and trying to get really deep stretches for each rep and you can achieve the same training stimulus for fewer sets. Then you could try an all out failure set, and when you can't do a full rep try a couple of half reps to finish things off, but that will probably be of more benefit when you've been training a bit longer.

I do tend to do deloads sometimes, but these usually happen organically. Quite often I will do some German Volumetric Training, which is where you do 10 sets of 10 with about a minute rest between sets. I do this on feeling rather than as part of a plan, usually when I'm feeling quite intense fatigue or if its a friday night and I want to do a quick session. I do this for bench press, barbell rows and sometimes do 10x4 or 5 on pull ups with another excercise while resting.

These are based on my circumstances though, I don't have a busy gym to contend with.

Listen to your body and if recovery times between sessions are starting to get longer then it's worth looking at either deloading or taking a few days or even a week off altogether, that can be really beneficial as it allows you to fully recover. Theres no harm in banging out some press ups etc during this time to keep moving. It can be useful for getting more cardio in if you do any.

Thanks for the excellent advice, i'll certainly be considering taking much of it on board.

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It works for me but my goal isn't really to get big, I'm really only wanting lean muscle for running performance (if I can ever be bothered to put together a solid running training block again). I work the targeted muscle group to exhaustion on the day I train it, pretty much every set is to failure, so it's not really possible to train it again for at least 4-5 days after.

What is right for me might not be right for your goals and body type though; there are loads of schools of thoughts on this. It all comes back to doing whatever your doing with consistency and structure and you'll figure it out.

That makes sense. I guess people come to the gym with different aims and goals. Some lift for pure strength while others for muscle mass, then there's those who train to improve overall endurance for high intensity sports. Your workout plan sounds ideal for endurance.

Do you generally go higher rep with lower weight to improve your overall lean muscle mass and endurance or do you prefer to go heavier with a more limited repetition range?

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I've been lifting on and off for about 8 years and I'm currently about three months into being back onto it (having been off it for a long time).

I'm currently trying to figure out the best split for me, but it's not proving easy.

At the moment, I'm trying to focus on the bigger, compound exercises (Squats, deadlifts, overhead press, bench, barbell row) and then supplementing each of those exercises with some back and arms work.

I tend to do three sets of lower numbers and try and move bigger weights when I'm doing it. It is probably partially ego lifting, but it also saves time and i usually only manage when I'm on a lunch break, so time is something I'm trying to save.

Has anyone successfully managed to do a barbell good morning without feeling stupid?

I think focusing on the bigger basic compound exercises is a great idea for building overall body muscle mass, particularly if you already have previous experience in the gym. I can see how it could easily overwhelm somebody who is brand new to the gym though as the technique has to be spot on for them to be truly effective and to avoid injury.

I wouldn't say lower rep numbers and higher weights are ego lifting at all, not if you're maintaining proper form and successfully completing reps with proper extension. It's a highly effective way to train and also saves a fair bit of time.

When I see an ego lifter, I see somebody lifting a heavy weight, simply because they can. But they're swinging it about like a mad person or barely getting any extension on the repetitions, because they can't lift it correctly. Much like myself at the gym a few years prior.

[Jones28]

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I've been lifting on and off for about 8 years and I'm currently about three months into being back onto it (having been off it for a long time).

I'm currently trying to figure out the best split for me, but it's not proving easy.

At the moment, I'm trying to focus on the bigger, compound exercises (Squats, deadlifts, overhead press, bench, barbell row) and then supplementing each of those exercises with some back and arms work.

I tend to do three sets of lower numbers and try and move bigger weights when I'm doing it. It is probably partially ego lifting, but it also saves time and i usually only manage when I'm on a lunch break, so time is something I'm trying to save.

Has anyone successfully managed to do a barbell good morning without feeling stupid?

Barbell good mornings are horrid, I’ve never liked them. Romanian/stiff legged Deadlifts are my hamstring go-to.

[Allant1981]

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Sorry, wasn't sure where else to post this. But interested in finding out what other Hibees are into the gym and lifting weights?

I've been going to the gym for several months now and really starting to enjoy it. Was certainly a slog for the first few months or so, but really getting into the routine of it now. It's not my first attempt at the gym, I gave it a go several years ago before the lockdown situation. I didn't do too well first time round as I was making the mistake of trying to lift too heavy instead of focusing on proper form, which of course led to injury and me not wanting to go back again. But glad I've learnt that lesson for this time round. (Ego lifting is a big NO!)

I'm focusing mainly on upper body at the moment (biceps, triceps, delts, upper back and chest). Although I really need to start work on the abs and core at some point as they're clearly my weakest areas and as they say, you're only as strong as your weakest link.

Would be great to hear from other lifters. Perhaps some of the more long term/experienced lifters can share some advice and tips for us noobs and beginners. Could be a really useful/helpful thread for those happy to contribute.

Cheers!

I'm actually doing the level 2 gym instructing course at the minute, will likely do the level 3 at some point but after going to the gym for the best part of 20 years now and always interested in the training side of it decided to take the leap so happy to help with any questions. Have you got a training plan or just deciding on the day what you are going to do? I know it's an old cliche but food is just as important, I know so many people who start training but stick to their normal diet which doesn't really help at all. As I say happy to answer any questions. I'm sure there is a poster on here who was a professional body builder(J-C) possibly so he might be worth a shout also

[HarpOnHibee]

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I'm actually doing the level 2 gym instructing course at the minute, will likely do the level 3 at some point but after going to the gym for the best part of 20 years now and always interested in the training side of it decided to take the leap so happy to help with any questions. Have you got a training plan or just deciding on the day what you are going to do? I know it's an old cliche but food is just as important, I know so many people who start training but stick to their normal diet which doesn't really help at all. As I say happy to answer any questions. I'm sure there is a poster on here who was a professional body builder(J-C) possibly so he might be worth a shout also

Terrific, hope that's going well for you.

I have a plan, albeit a very simple one. Because I'm only working upper body at the moment, I only go to the gym 3 times per week and follow the same workout routine with a day of recovery in-between each session. I also do some cardio on the side such as jogging and cycling, although this is less planned out and I try to avoid doing cardio in excess.

You're absolutely spot on about the diet side of things of course. I make sure I get the right amount of protein each day for my body weight with a healthy variety of fruit, vegetables and whole grains. Admittedly my diet isn't always consistent and I do cheat every once in a while. But this helps me to keep going overall.

I'd like to incorporate more into my workouts, but it doesn't seem to take very much for me to burnout. I can just about manage what I'm doing at the moment.

[Jones28]

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Terrific, hope that's going well for you.

I have a plan, albeit a very simple one. Because I'm only working upper body at the moment, I only go to the gym 3 times per week and follow the same workout routine with a day of recovery in-between each session. I also do some cardio on the side such as jogging and cycling, although this is less planned out and I try to avoid doing cardio in excess.

You're absolutely spot on about the diet side of things of course. I make sure I get the right amount of protein each day for my body weight with a healthy variety of fruit, vegetables and whole grains. Admittedly my diet isn't always consistent and I do cheat every once in a while. But this helps me to keep going overall.

I'd like to incorporate more into my workouts, but it doesn't seem to take very much for me to burnout. I can just about manage what I'm doing at the moment.

Any particular reason you’re not doing any legs mate?

[HarpOnHibee]

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Any particular reason you’re not doing any legs mate?

I wouldn't want to do legs on the same day as upper body and because I do upper body 3 times per week, i'd be looking at going to the gym 5 days a week to get legs in. I just don't think I have it in me at the moment. I have a decent bit of lean muscle on my legs already from the cardio I do, but I'll certainly look into getting leg workouts in there as my upper body develops more.

Besides, does anybody really ever relish leg day in the gym?

[Willis1875]

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Sorry, wasn't sure where else to post this. But interested in finding out what other Hibees are into the gym and lifting weights?

I've been going to the gym for several months now and really starting to enjoy it. Was certainly a slog for the first few months or so, but really getting into the routine of it now. It's not my first attempt at the gym, I gave it a go several years ago before the lockdown situation. I didn't do too well first time round as I was making the mistake of trying to lift too heavy instead of focusing on proper form, which of course led to injury and me not wanting to go back again. But glad I've learnt that lesson for this time round. (Ego lifting is a big NO!)

I'm focusing mainly on upper body at the moment (biceps, triceps, delts, upper back and chest). Although I really need to start work on the abs and core at some point as they're clearly my weakest areas and as they say, you're only as strong as your weakest link.

Would be great to hear from other lifters. Perhaps some of the more long term/experienced lifters can share some advice and tips for us noobs and beginners. Could be a really useful/helpful thread for those happy to contribute.

Cheers!

I’ve recently started going to the Gym after too many years of inactivity.

I have been following this 4 week plan on Muscle and Fitness which I’m enjoying so far.
I usually throw in 10/15 cardio at the start to warm up then get cracking with the plan
https://www.muscleandfitness.com/workout-plan/workouts/workout-routines/complete-mf-beginners-training-guide-plan/

[Jones28]

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I wouldn't want to do legs on the same day as upper body and because I do upper body 3 times per week, i'd be looking at going to the gym 5 days a week to get legs in. I just don't think I have it in me at the moment. I have a decent bit of lean muscle on my legs already from the cardio I do, but I'll certainly look into getting leg workouts in there as my upper body develops more.

Besides, does anybody really ever relish leg day in the gym?

Totally agree with you. Leg day isn’t something I’ve ever done, I tend to do a leg focussed day along with other upper body stuff then do a couple of leg excercises with each session.

I really feel my workouts 2 days after doing them so try and time them to have a rest day for that when I’ve done leg stuff. I run 3/4 times a week and have found that to be fine once your body adjusts to it.

It can be daunting though.

[Onceinawhile]

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I wouldn't want to do legs on the same day as upper body and because I do upper body 3 times per week, i'd be looking at going to the gym 5 days a week to get legs in. I just don't think I have it in me at the moment. I have a decent bit of lean muscle on my legs already from the cardio I do, but I'll certainly look into getting leg workouts in there as my upper body develops more.

Besides, does anybody really ever relish leg day in the gym?

Leg days my favourite. Squats, deadlifts, leg press and calf raises. What's not to love?

[Jones28]

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Leg days my favourite. Squats, deadlifts, leg press and calf raises. What's not to love?

Ooh ya, squat and deadlift on the same day?

I did deadlifts last night and I'm really feeling it today. 5 working sets of 5 reps with pull ups in between. Haven't deadlifted for a while but the Mrs wanted to give them a go and I'd forgotten how much they take it out of you.

[Dmas]

Got myself some dumbells for the house recently got 20s and 15s as I was a little over ambitious going straight in at 20kg, got a plan worked out with ChatGPT for in the house just need to find that oomph to get going also need a smaller weight for Lat raises etc as 15kg to heavy to hold out extended.

Not really done much lifting to be honest was cardio daft before laziness struck at now I’m needing to shift some beef

[HarpOnHibee]

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Got myself some dumbells for the house recently got 20s and 15s as I was a little over ambitious going straight in at 20kg, got a plan worked out with ChatGPT for in the house just need to find that oomph to get going also need a smaller weight for Lat raises etc as 15kg to heavy to hold out extended.

Not really done much lifting to be honest was cardio daft before laziness struck at now I’m needing to shift some beef

I wouldn't recommend starting with 15kg dumbbells either, not if you're new to lifting or haven't done so in a really long time. Always best to start light (even something like 5kgs will do). Watching yourself in the mirror while you use them to ensure your form is correct. Then gradually increasing the weight over several months, maintaining true to that form. Not only will it be far more effective for muscle growth in the long run, it will help you to avoid any potential injuries that could set you back weeks or even months. Not to mention physical and mental burnout which is a trap that most people fall into when they first start out. Ease your way into it, your body and your mind will thank you for it.

[MagicSwirlingShip]

Been hoping someone would start a gym thread in here for a while, after seeing the Running thread

I Try to get to the gym every second day. I schedule Legs over 2 days, always quads on a Sunday/Monday. The resulting endorphins is a great way to kick off the week. I use FitNotes app to track my lifts, pretty basic but does the job for tracking weekly progress & overall volume.

I stay away from deadlifts, though enjoy an RDL & SLDL.

The gym I go to is loaded with some of the best machines, so I rotate between Barbell and the equivalent machines every 12 weeks or so, with a de-load week in between cycles.

The biggest challenges for me has been getting adequate protein & enough sleep to recover properly. I’d highly recommend de-load weeks to stave away accumulated central nervous system fatigue

I’ve pretty much self learned through YouTube, and would recommend Dr Mike, Joe Delaney, Jeff Nippard and Evan Holmes channels

[Onceinawhile]

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The biggest challenges for me has been getting adequate protein & enough sleep to recover properly. I’d highly recommend de-load weeks to stave away accumulated central nervous system fatigue

I’ve pretty much self learned through YouTube, and would recommend Dr Mike, Joe Delaney, Jeff Nippard and Evan Holmes channels

The protein thing is a nightmare. I’m currently aiming for about 1.2-1.5g per kg of body weight, but it’s difficult to do that and keep calories down.

Agree about dr Mike and Jeff nippard, don’t know the others though.

What is “accumulated central nervous system fatigue”?

[HarpOnHibee]

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The protein thing is a nightmare. I’m currently aiming for about 1.2-1.5g per kg of body weight, but it’s difficult to do that and keep calories down.

Agree about dr Mike and Jeff nippard, don’t know the others though.

What is “accumulated central nervous system fatigue”?

On the protein thing, people tend to over estimate how much they actually need. Generally 1.6 to 1.8 grams per kilo of body weight is enough for most lifters. I get at least 50 grams of my total daily intake from a low fat protein shake (around 300 calories). Which at my current weight, leaves about 75 grams more that I need to get through food. Sticking to lean sources of protein such as Chicken, Turkey, Fish and lean cuts of red meat makes it relatively easy to obtain enough protein within a 1000 calorie window, leaving enough calories in reserve for wholegrains, fiber and healthy fats.

If you're on a bulk, then it makes it even easier to get enough protein in there. If you're on a cut, it's a bit more of a challenge. But even if you do reach your protein requirements while on a cut, it's still common for some strength to be lost in the gym. Getting leaner can come at the cost of some strength gains.

When you're constantly pushing yourself hard at the gym, you're not just breaking down muscle fibers but are training the mind muscle connection. This can lead to mental fatigue if the mind (just like the body) isn't given enough adequate down time to recuperate. De-load periods allow lifters to maintain their current gains, while giving both their body and mind the chance to fully recover.

[MagicSwirlingShip]

💯 above!

All the same exercises, half the reps, half the weight, half the sets during a de-load week as per Dr Mikes instructions 😁

Gives your body a chance to fully recover whilst keeping active and blood flowing.

You’ll come back the next week recharged and ready to go. Give it a shot every 12 weeks or so

[Dmas]

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I wouldn't recommend starting with 15kg dumbbells either, not if you're new to lifting or haven't done so in a really long time. Always best to start light (even something like 5kgs will do). Watching yourself in the mirror while you use them to ensure your form is correct. Then gradually increasing the weight over several months, maintaining true to that form. Not only will it be far more effective for muscle growth in the long run, it will help you to avoid any potential injuries that could set you back weeks or even months. Not to mention physical and mental burnout which is a trap that most people fall into when they first start out. Ease your way into it, your body and your mind will thank you for it.

Thanks for this I’m planning a set of 10s either payday or Christmas so will take this on board

[Jones28]

I find the psychology around lifting weights really interesting, particularly if you have a target in mind.

My aim for a really long time was to Bench 100kg, and I can do singles at that weight but they're a really grind to get through.

95kg feels about 20 kilos lighter and I can fly through sets of 3-5 at that weight. I'm certain that because I built up the idea of hitting 100kg so much in my head, even though I have the strength to do it, and should be able to manage it without many issues it still seems like theres some sort of block there.

[HarpOnHibee]

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I find the psychology around lifting weights really interesting, particularly if you have a target in mind.

My aim for a really long time was to Bench 100kg, and I can do singles at that weight but they're a really grind to get through.

95kg feels about 20 kilos lighter and I can fly through sets of 3-5 at that weight. I'm certain that because I built up the idea of hitting 100kg so much in my head, even though I have the strength to do it, and should be able to manage it without many issues it still seems like theres some sort of block there.

Aim for 150kgs then and 100kgs will feel a ton lighter.

In terms of how heavy weights feel. Do any of you have what feels like "high gravity" days, where the weights just feel that bit heavier than they normally do? Sometimes I think I'm going crazy and regressing rather than progressing, but then in my next session, they'll feel lighter again.

[Jones28]

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Aim for 150kgs then and 100kgs will feel a ton lighter.

In terms of how heavy weights feel. Do any of you have what feels like "high gravity" days, where the weights just feel that bit heavier than they normally do? Sometimes I think I'm going crazy and regressing rather than progressing, but then in my next session, they'll feel lighter again.

that would be nice.

It's a plateau that I've broken but barely seem to be able to get past it. Think I need to do a lot more heavy sessions rather than going for higher volume - what would say?

Yepp, feels like someone turned up the gravity some days.

[HarpOnHibee]

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that would be nice.

It's a plateau that I've broken but barely seem to be able to get past it. Think I need to do a lot more heavy sessions rather than going for higher volume - what would say?

Yepp, feels like someone turned up the gravity some days.

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.

[Dmas]

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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.

De load is something I’ve never heard before since reading here, further up a post says around about 12 week stage how long would that be for? Just a week or longer than that?

[HarpOnHibee]

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De load is something I’ve never heard before since reading here, further up a post says around about 12 week stage how long would that be for? Just a week or longer than that?

There's no definitive answer as every individual is different. Some lifters never de-load and continue to progress without hitting any long term plateaus. Other lifters may find that they need to de-load for 1 or 2 weeks every 3 to 6 months. Generally a de-load period can be beneficial if a lifter has stopped progressing or is experiencing intense physical or mental burnout. Some lifters benefit from skipping the gym entirely for a week or two if the burnout is severe enough, which may result in a minor loss of strength temporarily, but allow them to break through plateaus in the long run.

Progress often isn't linear and can be more like a squiggly line and sometimes it's necessary to take a step or two or even three backwards in order to move two, three or four steps forward.