Strength / Weight Training

Go heavier

Lol

I’m really glad you gave them a shot. Lighter weights for sure! For example, my top set on bench today was 100x10 but my klokov press was only at 30x8. And that was still by far the biggest pump I had all session.

I only did 25kg on a small barbell

Anyone into calisthenics on here?

Used to be. I even found a park in my village that had parallel and pull up bars, but they were pretty rickety.

My wife won’t let me put a pull up bar on our house.

Thats a shame, has she seen how jacked gymnasts are?

I have had a powerbar 2 folding doorway pullup bar for ages which worked well, and then converted a spare room to a gym. Have the turbo trainer in there, as well as stall bars with clip on dip bars and two ceiling mounts drilled into the ceiling beams for gymnastic rings.

Ceiling isn't quite high enough for really effective ring work, but fortunately(?) I'm short.

Sounds awesome.

I have an allotment. I’m there most days and have considered cementing some fence posts in and adding a bar.

Also in the process of building a pergola in the garden at home so potential for fitting a bar somewhere subtle.

ave considered cementing some fence posts in and adding a bar.

Also in the process of building a pergola in the garden at home so potential for fitting a bar somewhere subtle.

I'm sure you could mount a discreet bar on the inside of one of the beams. Maybe screw in a ceiling mount eyelet bolt for a suspension trainer or similar.

NOHrD wall bars & ceiling mounted rings, climbing rope, and a BOB.

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That is a very cool gym

I built a pull-up bar into the skylight of my garden office.

I can do at least one.

A great location for it!

Loop a heavy resistance band on it so you can do multiple reps.
Then use a lighter resistance band, and then none at all.

Thanks for that.. I'm probably just aiming to put on a bit of muscle.. currently 5ft 9in and just under 10 stone.. I have dumbbells, barbell and pull up bar in the house so would like to utilise these.. I have been doing basics for the past 6 weeks and noticed a slight difference..

Like @TGR suggested, stronglifts will be good to build a strength base, and nail the core compound lifts. You'll need a rack of some kind for squats though . The app is decent too for tracking

Stronglifts, unsurprisingly, wil get you strong , but it's not necessarily going to get you ripped. If visible aesthetic muscle combined with strength is important, some of the power building programs might suit. I did Mike Matthews bigger, leaner , stronger for a while. Enjoyed it and had good results . Plenty of spreadsheets for it online. The book is worth a read too, and has a brief passage on nutrition that contains the basics of protein intake , macros etc. Has no machine exercises in it, like stronglifts you'll need barbell, dumbbells, bench and rack .

Don’t forget Mike Matthew’s website - loads of good stuff on it too.

I’ve been fasting at the weekends, no gym at the weekend. Nothing major I just don’t eat until about 1400, after having dinner the previous day about 1800.

My question is how would I do this on a day when I go to the gym? There’s a need for protein after a work out so am I forgoing that in pursuit of fat loss?

What is your goal? The answer to that question will define the answer you need.

Get ripped

Then you need to research nutrition. Have a look at Mike Matthew’s site for info. You will need to work out your daily intake and, presumably, work out a deficit to reduce weight. He has a load of useful info.

I’ve worked out my macros before but struggled to equate that into food

There is a ton of info in this link. I would say you will have to plan things which could take a little time but should yield results in the long term.

https://legionathletics.com/blog/

That’s part of the problem. I do tend to eat the same thing most days. But sometimes that plan goes out of the window. Plus you have to weigh everything and that is long.

I appreciate none of this will help me achieve my goals.

Weighing things isn't particularly long.
Realistically takes maybe less than 1 minute per meal?

Can't easily follow food macros if you don't know how much of the macros you're putting in your food...

Having said that if you eat the same thing most days, as long as each of those things is largely on plan, either weight gain or loss, nutrition becomes simpler.

If you're eating the same thing, bulk cook properly weighed portions and freeze them.

If you want to be ripped there are no shortcuts with nutrition , you really do have to count calories and macros.

I'm pretty lazy when it comes to anything beyond making sure I get enough protein , and as a result am very un-ripped

There are a variety of methods to address weighing - pre-preparing meals etc. You need to plan a bit which can be very difficult but it’s what you need to do to meet your goals. It’s not an overnight process so dedication is also required.