Gym/Fitness thread


yeh its just lazy and looks stupid when your top heavy.....things like squats are an important compound exercise if your trying to build up. your quads, glutes, hams etc are some of the biggest muscles in your body. they release more growth ******* when you train them and effectively aid building your whole body.

having said that i havnt found anyone who likes doing leg day! :/


edit: above i wrote the word hor -mone but it has blanked it for some reason lol.
 
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elchunk said:
Just a quick Q, In the gyms that you all go to do any of the people in them work their legs? The gym that i go to is full of young lads that just stand around posing and working out their arms and shoulders! They've all got wee chicken legs and broad shoulders, i dont get it at all! :nono:
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Ive done athletics/football all my life so my legs are like tree trunks and my arms are my twigs haha
 
ive trained legs since i started legs,its not my favourite day of the week but has to be done lol
 
I did a milk and squats programme for a few months, it's absolutely savage, basically you start with a weight you can squat for 10 reps and do 20! Sounds impossible? You can take as long as you like so do your 10 reps then rest but don't put the bar back on the rack, do 5 more then 3 then 1 then 1...then pass out/throw up lol. You do this 3 times a week adding 2.5kg to the bar each session until it gets too hard then maybe go to twice a week etc, I started at 60kg and got to 102kg for 20 reps, my boss at work got to 200kg for 20!

After you've done your 20 squats you can do a bit of bench or chins etc but tbh I was completely ******, you can't breathe, your arms/shoulders hurt from holding the bar etc.

Bodybuilding.com - 20-Rep Squats: The Brutal Path To Massive Gains!

Make sure you use the safety bars in case you collapse/pass out and 100kg falls on your face lol.
 
Unfortunately due to an injury years ago i cant really do squats as it really hurts my right shoulder to hold the bar with any decent weight, feels light my shoulder is about to explode. :(
 
Try hack squats, do them the normal way then belt up and face the machine and squat down. If that doesn't make you puke nothing will, you will get bigger thicker legs though :))
 
I enjoys legs as I keep mixing up the exercises to stop me getting bored. I do legs every day that I train as well though.
 
Just went through a bag of reflex one stop xtreme. Highly recommended in strength, conditioning, mass and made me more vascular too, great months training, I've been at the gym for about 4 years now so tried a lot of different stuff. Usually try to stay relatively lean but trying a mass stack this month for the first time, all about the gains! :nice: lol
 
Not a bad session last night (considering I have a man cough) managed:

10x wide grip chins
8x wide grip chins +14kg
8x wide grip chins +12kg
8x wide grip chin +12kg

Then rows etc and biceps : )
 
elchunk said:
Just a quick Q, In the gyms that you all go to do any of the people in them work their legs? The gym that i go to is full of young lads that just stand around posing and working out their arms and shoulders! They've all got wee chicken legs and broad shoulders, i dont get it at all! :nono:
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Thats because they dont know what they are doing. If you dont work your legs you will reach a plateau and not get any bigger. You really need to train legs, they are the biggest muscle groups and are responsible for releasing a lot of growth *******s in to the body. Build your legs and the rest of the body will grow with them. Apart from looking stupid when they are top heavy.

Just be very wary about the 'Broscience' you will hear down the gym too. Id really advise you not to get tips, ideas and any other type of things from lads down there other than the qualified staff. There is so much crap out there, if you ask 10 people something you will get 10 different answers.

Everyone down there like to think they know everything, but its usually stuff they have just heard from other people down the gym.

The only supplements I would take and recommend are creatine, glutamine and protein powder, although protein isnt all the necessary if you get a good amount from your diet. I take it because i cant eat a lot of the protein rich foods I need to. Food proteins are better than powders, but if its the main source then its ok.
 
What weight dumbells are you guys shoulder pressing, I've always trained with barbells or done them on the smith machine, got up to 32kg yesterday which I was happy with as when I first started I pulled a muscle in my back on 18kg lol.
 
try green tea? really speed the metablism up, lots of intervals, tight diet, 5 smaller meals every day.
 
elchunk said:
Just a quick Q, In the gyms that you all go to do any of the people in them work their legs? The gym that i go to is full of young lads that just stand around posing and working out their arms and shoulders! They've all got wee chicken legs and broad shoulders, i dont get it at all! :nono:
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FULL of that in the gym i use too :lol:

my workout is mostly made up of squatting and deadlifting as i need the strength for running / cycling. got my squat up to 120kg for 1RM, not too bad, bang on 1.5x bodyweight
 
i think every gym has them except for the 'you can only train here if you juice' gyms

they dont really bother me much theyre natures way of telling you your doing a good job
 
Everyone hates training legs as its the hardest part to train and squatting etc really takes a lot of effort when you are doing it right

I try to do legs once a week but sometimes every 2 weeks if I can't get to the gym regularly enough. I used to squat 140kg but wasn't going deep enough and it was sore on the knees, I now squat around 80kg-100kg and go deep. I have worked out over the last couple of years that form is key as long as your form is good and your getting to failure at around 8-14 reps then you don't have to try and lift crazy weights to progress

At least 8 hours sleep a night and good diet is also a very important factor. Due to the fact that I work a mixture of 12 hour day and night shifts my gym progress has really suffered and I loose strength and size very easily after a stint of nightshifts and not getting to the gym enough
 
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legs are the biggest muscles in the body - way i see it is you should be able to squat MUCH more than what you can bench etc! tbh most of my training is done in the 80-100kg region for squats when i'm working on sets of high reps, but to push your training you have to go for those 1RM every now and again :)

correct form and pushing through the heels keeps the strain off your knees, i used to hate squats before i found my form! probably favourite lift now!

quite handy that my friend is a strength and conditioning coach for a lot of the local rugby teams / student athletes, great to catch up with him at the gym and make sure your form is on point
 
^^ very true

When I started to squat with proper form but with a lighter weight and going deep enough the difference in the pump you get in the legs was night and day. Never felt my leg muscles as sore the next day either which means you are doing it right

With squatting you are using nearly every muscle in the body so it has to be the best compound exercise
 
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