Strength / Weight Training

I've started doing a short body weight routine in the morning to wake up
2 x 12 x lunges
2 x 12 x elevated lunges
60 second break
2 x 15 x press up
2 x 15 x bodyweight skull crushers

doesn't take that long and sets me up for the day

Chin ups, chin ups, more chin ups (or pulls ups).

At the mo think...I could do two, maybe three.

Moving round some speaker cabinets and I struggled.

Time for more gym ball push ups? Any ideas where to get advice on how to develop a routine?

There are quite a few good guides online. I'd been doing lat pulldowns then realised they were a poor alternative so I decided to sack them and concentrate on increasing pulls/chins. I always do the 'grease the groove' type technique, so I throw in a few sets of ten (you could do sets of 3) peppered through my session. 2 x 10 after warm up, then when I pass the bar/captain's chair I'll do more 2 or 3 x sets. Usually hit about 80 with at least 50 on a bad day using that method.

So if you did 2 x 3, then later another 2 x 3, then again at the end, you could be looking at 15-20 pulls. Do that regularly and you'll increase your upper body strength in no time.

If you are struggling with that then the suggestion is to do negatives, so you start in the "up" position and then lower yourself down slowly.
Article here.

^Thread kill. :(

^Thread kill. :(

I tend to do upright rows and bent over rows using a bench as well as doing pull ups to maximize lat strength and size

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I'm struggling with my shoulder press at the moment. My left shoulder doesnt like it. Alternatives that might work?

I used to have the same trouble SF, I spent about four months training the supporting deltoid muscles - see here for ideas http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/12/muscle/shoulders

I'm now able to do shoulder press again but it took a while to rehabilitate after a dislocation playing rugby

Cheers definitely an old Rugby thing.

Been losing weight, and cutting out the protein shakes, as I'm putting cycing in front of rugby now. So everything is hard work at the moment. Seem to be discovering small injuries all the time.

I'm currently without a bike or anywhere to put it, so training and rugby are back in the forefront!

been reading starting strength, and thinking of actually doing it.
I guess I should just practice with really low weights till I've got the movements down ?

been reading starting strength, and thinking of actually doing it.
I guess I should just practice with really low weights till I've got the movements down ?

That Mark Rippetoe book is an excellent choice for an introduction to strength training . Bear in mind that most Olympic lifters learn the movements using broomsticks , so always start light and pay strict attention to good form.

For some of the best online training tutorials the " so you think you can " series from the Elite FTS guys has just been updated to include the deadlift , with the squat and bench sequence already covered . Hands down this is some of the best information out there with instruction by world champion powerlifters . It's easy to find just do a YouTube search .

ahh awesome thanks!
the book is interesting, but not really conducive to holding when in the gym ;)

Dips. Anyone else get a sharp pain in the clavicle? I used to get it with seated dips, don't anymore, but bodyweight dips still hurt. Technique/form? Or just HTFU?

Dips. Anyone else get a sharp pain in the clavicle? I used to get it with seated dips, don't anymore, but bodyweight dips still hurt. Technique/form? Or just HTFU?

It's quite likely that like a lot of people who train with weights you are front delt dominant , which on a movement like dips where you are really locked in position, your delts will tend to take over causing the shoulders to bunch and round and pinch the clavicles . It's also likely you neglect to emphasise the rear / posterior delts as much as you hit the front with all the pressing movements a lot of people perform . For a pure tricep power movement I like the reverse-grip bench press as you can still handle decent weights but with the hands in this position you eliminate the front delts from the equation .

If the above is true, then your bench may also be sucking from a lack of lat activation.

Hey guys I really don't work for them ( although I do train at the same gym) but the people at LDNmuscle have some great guides if you need any guidance , plus their website has a ton of free top notch advice http://www.ldnmuscle.com/ , yeah I'm plugging them but they are great so it's worth a look

When you open up with a line like that makes one wonder;-)

But yeah, that looks like a wicked resource!

The muscle food site thru there looks amazing! And made me hungry... Again.

Shot for the info

been reading starting strength, and thinking of actually doing it.
I guess I should just practice with really low weights till I've got the movements down ?

Is this the 5x5 routine?

I've been doing this for a while now you'll notice differences so fast. Start with a very small/ no weight just to get the technique nailed.

I'm almost benching my weight now, 65KG on Saturday, 67.5Kg tomorrow.

When you open up with a line like that makes one wonder;-)

But yeah, that looks like a wicked resource!

The muscle food site thru there looks amazing! And made me hungry... Again.

Shot for the info

GOMAD, dude, GOMAD.

So what's in between all that milk?

Probably food I'm guessing...

My post still stands.

http://www.theguardian.com/lifeandstyle/2008/may/18/healthandwellbeing.features1

fucking moron

Gynomastia? Testicular atrophy? Hair loss? Insomnia? Cranial swelling? Swollen prostate?

Where do I sign up?