Strength / Weight Training

Dumbbell flys.
Upper body in incline vs horizontal?
Please discuss.

If both were bench supported, incline may be a bit less likely to fuck your shoulder.

Bench dumbell fly puts the highest moment on the shoulder when the pecs are at their maximum extension but have the least leverage on the humerus. Meanwhile at the top, the pecs have plenty of leverage but are hardly troubled... So you go heavier and over extend at the bottom >>

Cable or band crossovers. Have greater range of motion, as you can cross your centre line. Less moment on the shoulder when it's at its weakest. Maximum moment across your center line.

Leant Fwd dip

Floor support fly. Will stop over you going too far and causing shoulder injury, but it doesn't improve the mechanics

I just thought you changed the bench position to work slightly different muscle groups 🤷‍♂️

What’s your goal? How much time/often are you at the gym?

I normally do:
Chest + back
Legs + shoulders
Legs (heavy session)
Back & Arms/shoulder pump

I’ve been doing lots more single leg work which is starting to show through in my running technique which is helping me become more efficient. Also started HiiT classes which have been good for trying to get the rig sorted for summer 😂

Rig? Penis?

u wot m8?

What's a rig?

Hello mate, long time no speak!

General fat loss and muscle build. I work out in the gym at 3 times a week, and cycle and run in between gym days. I'm active 5 days out of 7. I do drink a hell of a lot which I think is part of the problem.

Found;

Squat, Deadlifts, Barbell Row, Overhead Barbell Row as a good work set with accessories in between, tripcep dips, pull-ups, plank and dumbell side plank rotation.

Has increased strength, stability and core well. But not had the fat burn I'd hope!

What's a rig?

Rig / Frame

Power cage. Stress the word POWER for extra affect.

Slang for body.

If you're looking to burn fat - I have found including HiiT training good for this.

Also drinking will fuck your progress.

He says looking at his pint ;)

@Tenderloin - yep usually do 3 sets on the Ski Erg at 90% 250 on 250 off. Or treadmill, intervals for 15 minutes, 1 minute on 1 minute off.

Enroute to The pub now!

This is hard work

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Here’s how I structure mine, I have two lower body days a week:

One main barbell exercise - usually work up to a max effort
One heavy supplemental barbell exercises, 5x5ish (usually a squat if I deadlifted first, or vice versa) and then
3-5 assistance lifts, 50-100 reps each.
I switch around the exercises a lot. For isolation work at the end, usually choose one each for quad, posterior chain (ham/low back), glute and abs. Don’t care about the weight moved for this bit, more just getting a pump and working hard.

If I push the pace, and superset the isolation work, I can get it done in around an hour.

Edit:
E.g.
Squat to 3rm
Romanian deadlift 4x6
Quad-focussed leg press 5x15
Hamstring curl 5x15
Hip thrust 5x20
Side bends 4x12

I think my work in the gym is incredibly basic compared to everyone on this thread.

Basic works too.

I follow a basic PPL progression routine from Reddit, which can be anything from 3 - 6 sessions a week.

Generally 1 or 2 big compound lifts ("big" weight, few reps) and a bunch of accessory lifts (smaller weights, more reps).

At the end of the day, though, it's just lifting heavy things until you can't.

Stronglifts!
Starting Strength.
Mike Matthews.
All very similar.

Nah, I go and do 1 or 2 compound things then hit the sauna

After todays 148kg for 1x5 Deadlift feeling good, pulled 150kg for a single. Looking forwards to next couple of weeks with 150 and 152 which should be double bodyweight.

Squat form went pear shaped the other month, so that was rewarded with a reset and 3 second Tempo squats for a light day 😩

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Nice graphs. Done on the fly or recorded later?

Update every week or so, which isn't too much of a chore.

Any Brixton rec users?
I need/want a new place to train close to work

Deadlifted my bodyweight yesterday. 85kg.

Feeling happy for a n00b weightlifter.