quiet_riot
Well-Known Member
FantasyIreland said:
What about that shed bloke behind Olympic gym?
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How to bulk up?
- Thread starter Johnsonontheleft
- Start date
What about that shed bloke behind Olympic gym?
FantasyIreland
Well-Known Member
- Joined
- 29 Oct 2008
- Messages
- 64,697
quiet_riot said:FantasyIreland said:Cheers Gary,the closest I can find are these guys......<a class="postlink" href="http://megashedsnorthwales.com/" onclick="window.open(this.href);return false;">http://megashedsnorthwales.com/</a>
What about that shed bloke behind Olympic gym?
Good call;-)
DruntBlunt
Well-Known Member
Cheers blues. Good thread this, interesting since I'm pretty new to any kind of fitness training. I'm past 50 so it's a bit late to get in any kind of super shape, but I'm enjoying myself immensely. Started last summer by deciding to lose a few kilos, then started running a bit and then joined a gym in September.
After being introduced to different kind of exercises and having learned basic technique pretty well I've started on a basic 5x5 program a few weeks ago. 5 sets with progressive heavier weights x 5 reps for each exercise. And every week I add another 2,5 or 5 kilo. Program looks like this:
Day 1:
Squats 5x5
Bench press 5x5
Seated cable row 5x5
Day 2:
Squats 3x5 (80% of day 1 weight)
Dead lift 3-5x5
Standing barbell shoulder press 5x5
Lat pull-down 5x5
Day 3:
Squats 5x5
Standing barbell row 5x5
Bench press or incline dumbbell press 5x5
So for any exercise I add some weight for each set. For instance for a 50 kilo exercise it will typically be 10 reps warm-up with the bar, then 40 - 42,5 - 45 - 47,5 - 50. The next week I will add another 2,5 for 42,5 - 45 - 47,5 - 50 - 52,5. I've started easy, concentrating on good form so after 6 weeks I'm still able to add weight in most of the program. As progress halts there are variations in the program with deloading and restarting. I will learn more about that as I get there.
All this has also given me the motivation to eat better and sleep more - and I also get a few cardio sessions done each week. Great fun and I feel a whole lot better than I did a year ago.
After being introduced to different kind of exercises and having learned basic technique pretty well I've started on a basic 5x5 program a few weeks ago. 5 sets with progressive heavier weights x 5 reps for each exercise. And every week I add another 2,5 or 5 kilo. Program looks like this:
Day 1:
Squats 5x5
Bench press 5x5
Seated cable row 5x5
Day 2:
Squats 3x5 (80% of day 1 weight)
Dead lift 3-5x5
Standing barbell shoulder press 5x5
Lat pull-down 5x5
Day 3:
Squats 5x5
Standing barbell row 5x5
Bench press or incline dumbbell press 5x5
So for any exercise I add some weight for each set. For instance for a 50 kilo exercise it will typically be 10 reps warm-up with the bar, then 40 - 42,5 - 45 - 47,5 - 50. The next week I will add another 2,5 for 42,5 - 45 - 47,5 - 50 - 52,5. I've started easy, concentrating on good form so after 6 weeks I'm still able to add weight in most of the program. As progress halts there are variations in the program with deloading and restarting. I will learn more about that as I get there.
All this has also given me the motivation to eat better and sleep more - and I also get a few cardio sessions done each week. Great fun and I feel a whole lot better than I did a year ago.
FantasyIreland
Well-Known Member
- Joined
- 29 Oct 2008
- Messages
- 64,697
Brilliant to hear Drunt,keep it up!
DruntBlunt said:Cheers blues. Good thread this, interesting since I'm pretty new to any kind of fitness training. I'm past 50 so it's a bit late to get in any kind of super shape, but I'm enjoying myself immensely. Started last summer by deciding to lose a few kilos, then started running a bit and then joined a gym in September.
After being introduced to different kind of exercises and having learned basic technique pretty well I've started on a basic 5x5 program a few weeks ago. 5 sets with progressive heavier weights x 5 reps for each exercise. And every week I add another 2,5 or 5 kilo. Program looks like this:
Day 1:
Squats 5x5
Bench press 5x5
Seated cable row 5x5
Day 2:
Squats 3x5 (80% of day 1 weight)
Dead lift 3-5x5
Standing barbell shoulder press 5x5
Lat pull-down 5x5
Day 3:
Squats 5x5
Standing barbell row 5x5
Bench press or incline dumbbell press 5x5
So for any exercise I add some weight for each set. For instance for a 50 kilo exercise it will typically be 10 reps warm-up with the bar, then 40 - 42,5 - 45 - 47,5 - 50. The next week I will add another 2,5 for 42,5 - 45 - 47,5 - 50 - 52,5. I've started easy, concentrating on good form so after 6 weeks I'm still able to add weight in most of the program. As progress halts there are variations in the program with deloading and restarting. I will learn more about that as I get there.
All this has also given me the motivation to eat better and sleep more - and I also get a few cardio sessions done each week. Great fun and I feel a whole lot better than I did a year ago.
Great stuff :) Keep us updated with your progress.
quiet_riot
Well-Known Member
Just weighed in, and gained 0.4kg this week.
Nervous Nedum
Well-Known Member
- Joined
- 12 Apr 2010
- Messages
- 808
Another one here who has recently got into lifting again after a couple of years of semi-serious running.
Started a pull - push - legs split doing 5x5 at the start of November. Had only ran Starting Strength before and I'm really enjoying this routine, and have found my progress much more consistent. I managed to only miss one session in my first 12 weeks, and that one was pretty unavoidable!
Was away skiing in week 13, but started back up last week (week 14). It was a bit of a shock how weak and unsteady I felt after only a week off, but I'm sure I'll be back into the swing of things after a week or two.
Have set some goals that I want to achieve before the years out, just got to remain consistent both in terms of workouts but also diet which is where I've become unstuck in the past! Cheers for all the advice on here, has helped loads so far.
Started a pull - push - legs split doing 5x5 at the start of November. Had only ran Starting Strength before and I'm really enjoying this routine, and have found my progress much more consistent. I managed to only miss one session in my first 12 weeks, and that one was pretty unavoidable!
Was away skiing in week 13, but started back up last week (week 14). It was a bit of a shock how weak and unsteady I felt after only a week off, but I'm sure I'll be back into the swing of things after a week or two.
Have set some goals that I want to achieve before the years out, just got to remain consistent both in terms of workouts but also diet which is where I've become unstuck in the past! Cheers for all the advice on here, has helped loads so far.
hilts
Well-Known Member
Last week at the gym next week and am desperate to continue stronglifts but would prefer to do it at home, i have a utility room that was part of the garage before it was converted into a second lounge, it is only 9ft wide by 6ft depth(5 foot in the middle as there are steps going down to it)
The height if i take down the shelving isnt a problem(about 15 ft at a guess)
I think i have 3 options
If i use a 7ft barbell with a power rack it will only give me 5 feet in total for bench before i hit the steps and only a foot either side to load weights
solution 2 would be a 5 foot olympic barbell with a squat rack and safeties like this <a class="postlink" href="http://www.powerhouse-fitness.co.uk/bodymax-5-ft-olympic-barbell-272kg-600lb-rating.php" onclick="window.open(this.href);return false;">http://www.powerhouse-fitness.co.uk/bod ... rating.php</a>, as i will never deadlift anymore than 200 kg this seems doable, is squatting with a 5 foot barbell comfortable and safe?(my aim is to squat about 160kg)
option 3 is accept the room is just to small for compund lifts
Any advice
The height if i take down the shelving isnt a problem(about 15 ft at a guess)
I think i have 3 options
If i use a 7ft barbell with a power rack it will only give me 5 feet in total for bench before i hit the steps and only a foot either side to load weights
solution 2 would be a 5 foot olympic barbell with a squat rack and safeties like this <a class="postlink" href="http://www.powerhouse-fitness.co.uk/bodymax-5-ft-olympic-barbell-272kg-600lb-rating.php" onclick="window.open(this.href);return false;">http://www.powerhouse-fitness.co.uk/bod ... rating.php</a>, as i will never deadlift anymore than 200 kg this seems doable, is squatting with a 5 foot barbell comfortable and safe?(my aim is to squat about 160kg)
option 3 is accept the room is just to small for compund lifts
Any advice
quiet_riot
Well-Known Member
hilts said:i will never deadlift anymore than 200 kg this seems doable, is squatting with a 5 foot barbell comfortable and safe?(my aim is to squat about 160kg)
If you squat 160kg, you will DL 200kg!
Bit cheeky but could somebody please give me some free advice
Basically I’ve been going to the gym for a year sporadically.
This year I’ve managed to get into the following routine using this plan:
Mondays – Chest & Triceps
Tuesdays – Back & Biceps
Wednesdays – Shoulders
Thursdays – Legs & Core
Fridays – Chest & Triceps
Saturdays – Back & Biceps
6-7 Exercises. 3 sets, 8 reps.
Is this too much in terms of letting muscles recover.
My target is to get bigger.
Basically I’ve been going to the gym for a year sporadically.
This year I’ve managed to get into the following routine using this plan:
Mondays – Chest & Triceps
Tuesdays – Back & Biceps
Wednesdays – Shoulders
Thursdays – Legs & Core
Fridays – Chest & Triceps
Saturdays – Back & Biceps
6-7 Exercises. 3 sets, 8 reps.
Is this too much in terms of letting muscles recover.
My target is to get bigger.