Strength / Weight Training

Calves: standing calf press 5 sets 15 reps at max weight.
Ball of foot on a block so you increase the range. You need the full range of motion to get the best result. Doing them with your feet flat on the floor is only half the work.

This was my session today, 108 press-ups done throughout the session definitely made what would otherwise have been a very light "welcome back from holiday" workout into something more challenging.

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Hah actual size, for pure aesthetics. I can build upper body very easily but lower has always been a struggle given my height/genetics.

I don't need any particular strength for endurance sports so if I can focus on weight/reps that focus on hypertrophy I'd like to do that. Presume it's relatively simple?

Take the point on nutrition, and that's the other motivation to focus on gym for a bit - whilst not dieting exactly I've been v careful on not having any surplus calories for this (bike) racing season so looking forward to being able to eat what will probably be a lot more.

For calfs I'd recommend having correct technique with a standard standing single lef calf raise - 3 up, 3 down tempo and standing leg locked out. You should be looking to do 30 of these straight on each leg

Your volume always seems really high!

Question for the hive mind. I'm just starting on the GZLCP programme as saw some recommendations above for it. I've invariably got v limited time in the gym, so I try and save time by doing warm up / sets of the next exercises almost as a super set with the prior exercise. As an example, last night, in between doing the Tier 1 lift - 5 sets of 3 bench press (where you're supposed to take 2-3 mins rest to recover between rounds), i was doing my Tier 2 squats (warm ups and then 3 x 10 reps). Similarly with the Tier 3 stuff - rather than wait 90secs between x15 sets, i'll superset the next exercise in. Is this a stupid thing to be doing ?

As long as you feel recovered enough between sets it’s absolutely fine. It’ll give more cardio/work capacity gains too!

Excellent, thanks that is reassuring. It's fine at the moment as think i'm still in the ease-in/consolidating phase. I suspect i'll get a rude awakening once the weights start going up...

Ye as long as you feel ok it's fine, but in these LP programs after a couple months of consistency the weight feels a lot heavier. I'd also recommend having a proper rest before your AMRAP sets so you can give them a proper good go.

Ye if you're going more hypertrophy than caring about strength generally a bit lower weight and higher reps is generally the way people go. It's not that lower rep sets don't also stimulate hypertrophy, but lighter weights for more reps are generally easier to recover from, so can do more volume, for more hypertrophy. So I'd go for something more in the 8-15 rep range, use progressive overload (make sure you're adding more somehow regularly - whether that's more reps per set, more weight, more sets, whatever), eat well, you'll get somewhere.

All depends on what kinda thing you're looking for in terms of days in the gym / simplicity / whatever, but liftvault.com is a good resource when looking for a program.

Speaking of resting in between sets. Today for the first time I started doing the recommended 3 min in between T1 sets and 2 min between T2 sets. As a purely subjective estimate, I reckon this increased the power I was able to put into each rep by 10% to 15%. Roughly the same weights as last session I admit, but much better form and momentum

With that in mind is It better to rest fully then go into the next set fresher or stress the muscle more by jumping to the next set quickly.

I was under the impression stressing a muscle is what made the tears to increase muscle size and strength.

For heavier strength work - rest as fully as is possible / needed for you. Generally 3+ minutes minimum. I'm usually 3-5, 5+ for when things get heavy, or I'm on the last few of a large amount of sets.

For hypertrophy + assistance work - generally shorter rest periods, as you say, more stress, more hypertrophy.

when things get heavy

I can't speak to the medical/anatomical side of things, but surely there is a very useful psychological benefit to experiencing yourself pushing your treshold up another notch. A boost of confidence that will hopefully carry through to the hypertrophy work you will do at the end of the session, so a net benefit overall even if you were indulging with 3 - 5 min rests during the T1 exercise at the beginning of the session.

Thanks, and that's a good idea on the AMRAP - will do that.

Your volume always seems really high!

I'm still using the PT I met at Roar to set a program, he focusses on mirror performance I think, so he tries to get most exercises into the ~12 rep range for maximum hypertrophy.

Yesterday was with very light weights, I'll incrementally push those higher, both within the sets and session to session, although I'm also trying to cut a little bit at the moment so we'll see how that goes.

I've been a Medium for, basically, my whole life in terms of jacket size - even when I was 85kg pre-Roar, I'm now Large at 82kg, so it's going in the right direction.

Problem is I get an hour each morning for the gym. There’s only so many 3 minute tests before you’ve no time left. I just try and cram as much in as possible.

Legs today was a killer.

I've been a Medium for, basically, my whole life in terms of jacket size - even when I was 85kg pre-Roar, I'm now Large at 82kg, so it's going in the right direction.

This may not be an indication its right. If you've never pushed yourself in the gym, but now you are, doesn't matter what you do, you'll have newbie gains (no offence if you're not a newbie).

Personally I'd keep an eye on your joints for wear and tear. Extreme high reps will damage things just like v.heavy weights.

But if you're looking to size up, heavier weights will be both quicker and safer in my opinion. Not extreme higher reps.

I'm just looking to add muscle bulk before I get so old that it's too late, and look good with my shirt off when on holiday.

Then I'd aim for medium number of reps with slightly heavier weights. It'll save your joints so you don't get there (old age) quicker. Sounds like you're doing hippy crazy endurance level of reps.

[usual Internet disclaimer, I don't know what you're actually doing and everyone is different.]

4ish sets of about 12ish reps up to 60-80% of 2-3 exercises per major body part (1-2 for minors/ancillary /supporting)

If you're doing more, ask yourself why. If you're not training for a comp or a strength or endurance athlete, are you ego lifting...

RSI, tennis/golf elbow and such is repetitive low weight injuries.

Though others on here might have a better understanding than me.

2-3 exercises per major body part

Ah, interrupting your chat with Dammit, but let's talk about this for a moment. I am trying to come up with my own GZCL-esque four day routine at the moment. A bit like GZCL but more clearly divvied up into upper- and lower body days.

Squat day currently looks like:
T1 - Squat
T2 - Front squat
T2 - Goblet squat
T3 - Leg extensions
T3 - Leg curls
T3 - Leg press

If I follow your logic this is too many? Or would the T3s not count towards your limit? I really enjoy finishing up on the machines, just to make sure I completely draw out every last ounce of strength I have left.

Before I sling them on Gumtree would anyone like to buy some weights? I bought them in peak lockdown, realised I actually like the social aspect way more than I like the training aspect and then lent them to a friend who did the same.

Again Faster® Virgin Plates 10LB (4.5KG) Pair - (Pre-order)
Again Faster® Virgin Plates 25LB (11.3KG) Pair - (Pre-order)
Again Faster® Virgin Plates 35LB (15.8KG) Pair - (Pre-order)
Again Faster® Virgin Plates 45LB (20.4KG) Pair - (Pre-order)
Again Faster Weight Training Barbell - 20kg (Pre-order)

When I bought them they were STINKING of rubber, but they've had time to de-gas now. You'll need a van to pick them up from Tufnell Park.

£250

I don't know what GZCL is, but if you're running a specific well known and trusted program by a GOAT and you can keep up, go for it.

https://www.bodybuilding.com/content/how-many-exercises-per-muscle-group.html
Lower risk of injury:Fewer sets spread out over a few workouts can help you avoid overuse injuries.

If you do it for short periods to break plateaus and whatnot go for it.

ALSO Legs are the 'other' side of the body. (who trains legs anyway??? Pure madness) so it's like saying you're only doing a handful for the whole upper body. So that's understandable.

If you're an advance trainer,things are different too.

Also, this is just basic Internet advice. It's nuanced but all I'm saying is don't crush your joints for the sake of a 1000 burpees or bw squats, esp if you can get the same results with weights and fewer reps/set.

BUT I frequently don't listen to my own advice because I love lifting very heavy. But I skirt close to the edge and can feel my elbows hate me. But I'll never do a 1rm. And if I drop below 5 (mostly clean) reps, I'll drop the weight.

Fuck it. Do what you want.

Leg extension at heavy weight can destroy your knees.
It’s ok as a final exercise, go to fail with moderate weight.

Ta