The Weightlifting Thread

[mugbull]

Surprised by the number of posts on the diet thread

[Magic]

What splits do you guys do?

[Pepe]

Banana.

[Lewis]

Lower/Upper/Rest. So deadlift (and back) one day, bench the next, then a day off. Then squat (and back), overhead press, and then a day off.

[Manc]

Current Macro goals:

Carbs - 220-240g
Protein - 220-240g
Fat - 50g

Hitting the Carb and Fat targets with great frequency. Struggle to get protein near 200g. Arguably I don't need more than 172g (current lb weight).

Training consists purely of bodyweight movements. Strength has increased, will be moving on to the classic compound lifts shortly in tandem with cable work.

Plan for the remainder of the year is to lean down whilst resting at 80kg.

[Magic]

Oh shit I forgot to say, I started doing a full body split 3 days a week. Getting the best results I've ever had. Definitely the way to go. Lol @ the bro split tho

[-james-]

I want to get back into lifting, but i already have 4/5 excercise days in the week, so I'd only really able to fit one day in. Is it worth bothering?

[Lewis]

Probably not, unless you were just looking to target something specific (like a back issue or whatever).

[Adamski]

I’ve hit 3 PBs on the big lifts this week which I’m quite happy about.

Bench - 60KG
Deadlift - 110KG
Squat - 95KG

Squat seems to be way ahead of the others in terms of progress and feeling comfortable with the movement.

I do 3 x full body work outs essentially per week. One of the above coupled with rows, chins, lunges, split squats, hammer curls, curls etc. Also do a bit of cardio and core at the end.

Haven’t really progressed from these weights over the last 3 months.

Decided to try and hammer the weight loss as I was getting fed up of the constant dieting. Took up running - one 5k and one 10k per week - in addition to the strength training and dropped down to 1800 calories.

Managed to drop 5kgs in 5 weeks taking me down to 79kgs. That’s about a total loss of 25kgs in the last 18 months.

On holiday just now but from Monday I’m planning on doing my first bulk for 8 weeks. Will need to spend a few weeks finding my maintenance calories and then take it from there. Think I should be aiming for around 0.5kgs a week weight gain as a maximum?

Also hoping to use this to increase strength in the gym. Will still be doing full body x 3 per week and aiming to be able to do 5 chin ups (can only manage 1 unbanded now) and BW benchpress (can only do 60kg) by the end of the 8 weeks.

Any tips Lewis or anyone else who has bulked?

[Manc]

Never dirty. Always clean.

[Spikey M]

No such thing. You either eat in calorie surplus or you don't. 3000 cals of chicken and broccoli or 3000 calories of lasagne, it doesn't really matter.

[Lewis]

I wouldn't set any weight-related targets in terms of weekly gaining. Just go by appearance/how your clothes feel and how you're doing in the gym, and then see at the end of the eight weeks, which isn't particularly long so should give you a good idea of whether you need to eat more or less from then on.

[Adamski]

Aye that makes sense. I want to keep it quite short and focused as it’s my first one. If it goes well I might just do it again, or I might do a mini cut first and get back to it.

[Adamski]

10 weeks into this now and I've added 11lbs on which I'm quite happy with as a rate of progress.

Been pretty consistent on 3000 calories for the majority of that time. Haven't seen any major strength increases really but will carry on for another 4 weeks and get a cut in before Christmas.

[Offshore Toon]

Any ideas for working my core whilst I left my knee heal (I was very Squat and Deadlift dependent)?

[Manc]

No such thing. You either eat in calorie surplus or you don't. 3000 cals of chicken and broccoli or 3000 calories of lasagne, it doesn't really matter.

Of course it matters. You'll have far greater success if you track your macros.

[Spikey M]

Of course it matters. You'll have far greater success if you track your macros.

Eat less, lose weight. Eat more, gain weight. As long as you're getting enough Protein you're ok. Any surplus is converted by your body anyway. You don't have to sit counting grapes like some kind of 2 Jean's wearing freak.

[Lewis]

In four hours Hafthor Bjornsson, aka the Mountain out of Game of Thrones, is going to attempt a 501 kg deadlift (https://www.youtube.com/watch?v=8mng5v3OEzA) (and then possibly 520 kg if he does it). He had originally intended to do it today in some Dubai competition, but that got sunk, so he decided to do it in his home gym. This is where the aggro came in, because he said it was going to be officiated and therefore a new world record, which Eddie Hall, current record holder at 500 kg, said was bollocks because if you're not doing it in competition then it shouldn't count. I agree with that, but whatever, it will still be the biggest weight ever lifted, so should be worth following.

[Spikey M]

Eddie is being a bit of a twat about it. He quite obviously can't do it at a competition at the moment.

[Lewis]

It should still be done in competition to count, but I think the real issue is that Hall has painted himself into a corner over the years with all his mythologising about fight or flight responses and it nearly killing him. He obviously never expected anyone to beat it any time soon, so making stuff up about bleeding out his arse and going blind for days did a lot for his image as THE BEAST. If Bjornsson just stands up with it and walks away that will annoy him more than the actual 'record' going.

[Spikey M]

I mean, it quite clearly did fuck him up quite badly, so I don't know if I'd go as far as calling it mythology. Although, him paying some quack to help him picture his daughter getting raped (or something like that. He never said what his 'dark place' actually was. Just something about his kids) is unsettling as fuck.

As things stand, if Bjornsson does lift 501 and/or 520, surely it won't be officially recognized anyway. He will have to do it at a competition at some point.

[Lewis]

Yeah, it wiped him out; but over the years his nosebleed has turned into coming to in a pool of blood from his eyes, and he hams that visualisation stuff up a storm. If I was Bjornsson I would do whatever today and then never do it again just to leave him seething.

[Baz]

lol at him doing 1kg more to start with

[Spikey M]

He was doing 450 for 2 or 3 reps a couple of weeks ago. I bet he does more than one rep at 501.

[Spikey M]

https://www.instagram.com/p/B_sR_ldgDZn/?igshid=1a5vhejzeiyn8

Easy

[Lewis]

I think Hall was faster with his preliminary efforts (https://www.youtube.com/watch?v=2GORCbXV_Go), but he should still get this.

[Lewis]

I like this passive-aggressive plate weighing.

[Baz]

EZ

[Spikey M]

Still pretty damn easy at 501. He could have done more.

[Spikey M]

I preferred him when his face was lopsided and he looked like a proper freak.

[Lewis]

I think 520 is pushing it. 510 maybe.

[Lewis]

I preferred him when his face was lopsided and he looked like a proper freak.

When I've heard him speaking during the build-up to this he sounds like he physically couldn't cope with being any bigger, so I think he might drop a bit of weight after this for normal competitions resuming.

[Lewis]

Take my money for that best/shittest ever boxing match.

[Baz]

Boxing? Oh god no.

They’ll be gassed from the ring walk.

https://s.yimg.com/ny/api/res/1.2/b4fhVP.XXftEfLFUy6qnlA--/YXBwaWQ9aGlnaGxhbmRlcjt3PTQyMA--/https://media.zenfs.com/en-US/homerun/video.woven.com/4dd171143c2f1f62195c0538ae32fd0b

[Spikey M]

Eddie has mentioned taking up boxing before so I wouldn't be surprised. He's also ridiculously fit these days. He does Crossfit and shit now.

[Lewis]

He's reasonably fit for his size, but they would both be in bits after two minutes.

[ScousePig]

I don't mind Eddie Hall when he's on World's Strongest Man. I think I saw him attempt a world record once on the pitch at Stoke City. Must be going back nearly 15 years.

[Sir Andy Mahowry]

https://www.bbc.co.uk/news/world-europe-52512211

Hafthor Bjornsson (Gregor Clegane from Game of Thrones) has broken Eddie Hall's deadlift record. By 1 Kilo.


https://www.youtube.com/watch?v=2kEC7X1FUIg

[Pepe]

Thanks for bringing it to our attention.

[Offshore Toon]

Back in the gym this morning for the first time since I quit because of the booking slots bollocks. I haven't been able to form a routine back in Jersey since the gyms are overpriced and shit, but I'm going back to one I used to use about a decade ago which I'm fairly certain is the best. I'm expecting brutal DOMS over the next week. It must have been about 6 months since I last did any weights.

[Dquincy]

Back in the gym this morning for the first time since I quit because of the booking slots bollocks. I haven't been able to form a routine back in Jersey since the gyms are overpriced and shit, but I'm going back to one I used to use about a decade ago which I'm fairly certain is the best. I'm expecting brutal DOMS over the next week. It must have been about 6 months since I last did any weights.
Great to hear you're in remission by the way. Hero.

[Offshore Toon]

Great to hear you're in remission by the way. Hero.
I'm just a guy with an immune system.

[Dquincy]

I'm just a guy with an immune system.

Magic looking on with envious eyes.

[Offshore Toon]

:D

[Offshore Toon]

Gym session was a roaring success anyway. Incredibly quiet and I forgot they've got punch bags. :drool:

[Boydy]

Tell you what, lads, having your own setup is class.

[Ben]

I sold mine Christmas 2019 when I started frequenting the local strongman gym and as you can guess, almost immediately regretted it.

[Spikey M]

I've lost all motivation and done nothing for months now. Having to do it before everyone else wakes up is a killer, but I don't get time otherwise. I'm going to start again on Monday.

[Ben]

I've been saying that for weeks.

I fucked my back a few months ago, didn't really rest it properly, went back to the gym and found I couldn't do virtually anything involving leg drive and completely wrecked my motivation.

[Lewis]

It's Eddie Hall vs Hafthor Bjornsson on Saturday, and the build-up has been even more embarrassing than you could have imagined. If Eddie doesn't win (and he either will in forty seconds or get his head jabbed in until he passes out) it's hard to see how he shows his face in public afterwards.

[Foe]

Back to back for Tom Stoltman.

:flex:

[Ben]

He's such an animal. I went to Britain's Strongest Man and the ease at which he won it was mental.

[Lewis]

He seems better set to dominate than anyone has recently as well. The competition all have weak points, where as he tends to be in the top three for everything. This (https://en.wikipedia.org/wiki/2022_World%27s_Strongest_Man#Controversy) is lol though, and the Eddie Hall mention makes it believable since he probably chose the 2017 events himself.

[Ben]

Nothing new really.

[Boydy]

Any of you lot tried this clear whey isolate (https://www.myprotein.com/sports-nutrition/clear-whey-isolate/12081395.html) stuff?

[Lewis]

I've never heard of it, but it sounds very good/expensive.

[Manc]

Get on the creatine while you're at it.

[-james-]

I've had the clear stuff. It's alright. Makes my teeth feel weird, like I've just smashed through a pack of refreshers.

[Ben]

Any of you lot tried this clear whey isolate (https://www.myprotein.com/sports-nutrition/clear-whey-isolate/12081395.html) stuff?

Yep, I normally buy 4 when they're pushing >50% off in emails. Miles better than regular whey in terms of drinkability.

[Lewis]

1564283434696065024

lol

[Ben]

Karma for using a Smith machine.

[Kikó]

That squat technique is so disgusting.

[Shindig]

It's like he was born to fall over.

[Boydy]

How much weight has he got on there? And he has legs like twigs.

[Lewis]

Five plates each side, so 200kg plus whatever the machine bar weighs.

[Pepe]

200 kgs lol.

One of my students participated in this (https://ironpodium.com/browse/event/beast-of-bloomsburg) last weekend. :cool:

[Boydy]

Anyone bothered with shoulder impingement? I think that's what I have anyway. Overhead press and dumbbell lateral raises seem to be fucking my left shoulder.

[Lewis]

I don't suppose anybody is surprised that the idiotic 'Liver King' is on lots of drugs, but eleven grand a month of them? Jesus.

[Boydy]

Who?

[Kikó]

Is it Marcus Filly?

Edit: seems not.

[Lewis]

The Liver King is (or was) a bodybuilder/influence whose thing was that he eats meat, specifically raw meat (https://www.youtube.com/shorts/aoHmMe4PznU), offal, bollocks, bone marrow, etc., along with the odd thing like fruit and honey, and it was this all-natural diet that made him fucking massive (albeit a manlet iirc) and enabled him to go literally everywhere in all weathers with his top off. This obviously then made him money through Instagram, supplements, and so on. People have been saying he was the most obvious 'roid user since forever, which he always denied, but now somehow some medical e-mails have been leaked showing the insane amount of gear he was on.

[Boydy]

Aren't pretty much all fitness influencers (bodybuilding ones anyway) on gear?

[Lewis]

Yeah, but they either have the good grace to skirt around it, or at least don't go to the same lengths he was going to to credit his weirdo lifestyle. The point here is the cost of them.

[Boydy]

How much was he earning?

[Manc]

I don't suppose anybody is surprised that the idiotic 'Liver King' is on lots of drugs, but eleven grand a month of them? Jesus.

The face is always a dead giveaway. See McGregor's recent IG efforts.

[Ben]

Why would you even bother claiming you're clean? Pretty much everyone is or has been on it, it's not as cool as they think to portray this non-user image (although in today's world of social media where 99% of your following is naïve to the industry, then maybe it is, because it allows you to carve out a niche). I was/am an amateur strongman and powerlifter and I've done a cycle ffs. Literally everyone you've ever seen on social media or television is a user.

[Baz]

Even Adam “The Snake Roberts” Demamp?

https://i.pinimg.com/originals/59/c2/12/59c212e4ef2bc231780ef551e4355069.gif

[Spikey M]

Chris Packham is on steroids? :o

[Ben]

Every day is a learning day.

[Boydy]

Why would you even bother claiming you're clean? Pretty much everyone is or has been on it, it's not as cool as they think to portray this non-user image (although in today's world of social media where 99% of your following is naïve to the industry, then maybe it is, because it allows you to carve out a niche). I was/am an amateur strongman and powerlifter and I've done a cycle ffs. Literally everyone you've ever seen on social media or television is a user.

Were you not worried about it fucking you up long term or anything?

[Ben]

Were you not worried about it fucking you up long term or anything?

A little bit. I did a lot of research and also talked to people at my gym (non-commercial) and online who were experienced with it, and I got my bloods done beforehand to catch any unknown flags (this is vital according to almost every level headed person I talked to). I was fairly confident that as long as I got good grade test and the correct inhibitors that it would be fine. And it was, no side effects at all really.

Note that this was with test injections, not just orals. Orals only can fuck you up apparently.

[Boydy]

Did it have a big effect? Got any before and after pictures?

Also, how could you be sure that what you got was "good grade"? I'm assuming it's buying from some dodgy website?

[Spikey M]

A little bit. I did a lot of research and also talked to people at my gym (non-commercial) and online who were experienced with it, and I got my bloods done beforehand to catch any unknown flags (this is vital according to almost every level headed person I talked to). I was fairly confident that as long as I got good grade test and the correct inhibitors that it would be fine. And it was, no side effects at all really.

Note that this was with test injections, not just orals. Orals only can fuck you up apparently.

Was your Mrs ok with it? I imagine my wife would react as if I was mainlining heroin.

How much luck did you have keeping your gains? Most people I've spoken to have said it's pretty much "easy on, easy off again".

[Ben]

Did it have a big effect? Got any before and after pictures?

Also, how could you be sure that what you got was "good grade"? I'm assuming it's buying from some dodgy website?

Effects were massive. Put on about 7kg and a good chunk of it was muscle mass. Did 16 weeks on test then supplemented the final 6 with dbol as a finisher for the competition (that ultimately I pulled out of lol). Inhibitors are crucial for dbol. Test you can probably run on its own and not need to worry assuming you keep the dose to maximum 500mg a week. I think it's highly likely my supplement days are done but that's not because of a bad experience or apprehension of side effects, I just have other priorities these days so my training has taken a back seat. I'd certainly cycle test only without worry if I was to get back into it.

Pics not really. I didn't ever post my training on socials so unless the gym has a random picture of me. I'll check. The pics will probably be group ones anyway, not actually lifts. However I'd say the before/after would be negligible anyway with clothes on. At 6'4" and 105kg, +7kg isn't really a massive difference. I was just fuller. Once I got off and got rid of the water, the muscle gain around the shoulders without clothes was noticeable but not in a chiselled Greek god sense, I'm just a thick set bloke. Looking good like Liver King still requires a lot of effort outside of the needles and training which wasn't my intention. The lifts went up big on cycle though so it did its job.

You're right with the website but I asked a lot of guys where they got theirs so it was a trusted source (trusted as much as you can in this instance anyway).

[Ben]

Was your Mrs ok with it? I imagine my wife would react as if I was mainlining heroin.

How much luck did you have keeping your gains? Most people I've spoken to have said it's pretty much "easy on, easy off again".

She wasn't overly pleased but she let it go. I'd not have done it if she objected.

I only did one cycle and I stopped training almost immediately after due to the baby arriving so I can't really answer that. It certainly flew off but I've not trained in five months so that would have happened anyway.

[Pepe]

Move over Lofty.

[Lewis]

Why would you even bother claiming you're clean? Pretty much everyone is or has been on it, it's not as cool as they think to portray this non-user image (although in today's world of social media where 99% of your following is naïve to the industry, then maybe it is, because it allows you to carve out a niche). I was/am an amateur strongman and powerlifter and I've done a cycle ffs. Literally everyone you've ever seen on social media or television is a user.

Pulling the rubes in might be part of it, especially if you're selling some gay 'lifestyle' like the Liver King, but isn't it all generally about keeping the corporate side happy? The only people you ever see who are open about it are the people who have their own lines or the people who don't care, where as I saw the Gymshark bloke on something once (I think it was True Geordie), and he had clearly been very well coached in how to answer questions about his models all being juiced to the gills in case he ever gets linked to some wally dying in his sleep.

[Ben]

Yeah you're right. Powerlifters especially have begun to be very open about their use and even detail their entire cycles now, because there are separate federations for drug and drug-free so that alone separates the wheat from the chaff. But powerlifting is not flush with cash whereas these influencer bodybuilders are probably forgoing life-changing sums of money if they don't peddle the corporate lines. But it's amazing how many people fall for it when these figures tell you they're clean. That kind of physique is basically impossible to achieve naturally.

[Lewis]

The only big name I can remember being open about it was Rich Piana, but that was almost the gimmick itself, that he did lots of drugs to get him through his lol 24 HOUR ARMS videos. I think he had his own income as well, until he died of clear steroid-related conditions. George Leeman (still the greatest YouTube lifter of all time) was another, but he was simply psychotic. There is a very good argument for openness in terms of body image, health, etc. The entire media shits the bed over skinny female models and celebrities, but then expects young lads to believe that Chris Hemsworth puts two stone of muscle on eating chicken and rice for four months before a Marvel film.

Do you happen to know how the testing works in big league strongman? Because they do test, but for what? Or is that simply another arse-covering exercise, whereby they test them, get declarations saying I take x, y, z, and then if somebody drops dead on the truck pull then we knew about it.

[Ben]

Definitely arse covering at most, although they probably get the competitors to sign waivers anyway. Probably only cocaine would get you turfed by WSM. For example, it's pretty common knowledge that Eddie Hall knocked competing on the head for health reasons, which basically amounted to him having to do a sickening amount of drugs to maintain the weight/strength required. A couple more years and he'd be dead. For someone his height, he was probably carrying about 30kg more than the upper limit. His Wikipedia lists him as 6'3" but I can tell you is he fuck. 6'0" more likely.

[Boydy]

There is a very good argument for openness in terms of body image, health, etc. The entire media shits the bed over skinny female models and celebrities, but then expects young lads to believe that Chris Hemsworth puts two stone of muscle on eating chicken and rice for four months before a Marvel film.

This is what's mad about it all to me. Are there any actors who aren't on it these days? Everyone seems unbelievably jacked.

I think Rob McElhenney gave a sort of knowing "wink wink" answer about it one time but he's probably about as close as anyone has come to admitting it.

[Ben]

HGH is a few grand a month minimum so if you can afford that, guaranteed you're on it if your physique makes you any money whatsoever.

[Lewis]

Eddie Hall was always very open about having to stop it for health reasons, but people have probably taken it with a pinch of salt because of how much he bullshits about everything else. Mikhail Koklyaev effectively retired from competing years before because he said the weights were getting daft and the lifestyle was killing people, but I think he meant more powerlifting, and nobody would notice a few of those dropping.

[Lewis]

1643269644227338241

Close.

[randomlegend]

Had a go at a one rep max bench press at PT last night. I was pretty pleased with 110kg given I've never "lifted" in my life. :flex:

[Spikey M]

I will allow Don to advise you why this is the case. It's his domain.

[randomlegend]

Because I am fat.

[Lofty]

I'm fat and weak. Started trying to do a home based routine with just dumbells to see if I can get into a routine worthy of paying for the gym again, two sets of 10kg bicep curls my max :D Only way is up, I suppose.

[Spikey M]

Mydryk getting Joey Swolled. :D

1661200536044191744?t=C6eAQ4lOtRJ1HS-Im5gQ9A&s=19

[Lewis]

110kg is a very good first go, fat or not.

[Waffdon]

Mydryk getting Joey Swolled. :D

1661200536044191744?t=C6eAQ4lOtRJ1HS-Im5gQ9A&s=19

I only just noticed how small Joey Swoll is the other day. Idk if his muscles make him look smaller but he looks about 5ft3

[Spikey M]

Many bodybuilders are manlets to be fair. It's easier to look built when you're small. Which reminds me:

https://i.ibb.co/TBtgqMn/20230524-172836.jpg

Lol

[Lofty]

Where are people getting their whey from these days? Prices are all over the shop, currently working through a small tub of Optimum Nutrition Vanilla Ice Cream which is alright, not great not terrible. Just banging a scoop in my porridge every day at the moment (after heating of course).

[Ben]

I exclusively use the clear whey from MyProtein. Just wait for a sale or email discount code and buy a load.

[Spikey M]

I use Impact Whey from My Protein. I also got their Vimto Isolate which is banging but pretty expensive so It's probably a one off.

[Offshore Toon]

Some posh cunt gym over here branded their own whey and realised they couldn't shift it, so I got a load half price a few months ago. It was about 11kg for £150 which felt like a steal at the time.

How much does the clear stuff go for in the sale? That'd defo be easier to get in at work.

[Lofty]

5kg of unflavoured impact whey on MyProtein is something mental like £160. They do have 45% off at the moment, but stilll.

[Waffdon]

It’s £15 off at the minute on myprotein.com for Clear Whey. Up to 45% off most things at the minute but dunno if it as much as 45% as I got a load of stuff last week for cheaper than it is this week.

Clear Whey is defo the best (actually tastes good with water anyway) but it’s mega pricey for the amount you get so best to do what Ben does. I just alternate between Clear and Impact

[Ben]

Some posh cunt gym over here branded their own whey and realised they couldn't shift it, so I got a load half price a few months ago. It was about 11kg for £150 which felt like a steal at the time.

How much does the clear stuff go for in the sale? That'd defo be easier to get in at work.

I got 4 tubs (each 20 scoops) for £56.52 the last time. That's with a massive discount as well.

[Waffdon]

5kg of unflavoured impact whey on MyProtein is something mental like £160. They do have 45% off at the moment, but stilll.

Only £90 once you get to checkout. Great value really. That’s 100 days worth if you’re having 2 servings a day. The clear whey stuff costs nearly £50 to last about a month at most lol

[Spikey M]

I think MyProtein is basically the DFS of the supplement world. It always has some kind of sale on, you never pay what the price is listed as.

[Lewis]

I buy whatever the cheap stuff at B&M is. It's something like sixteen quid for a kilogram, which, since I don't use loads of it, seems like a better bet than buying a giant bag and having it sat there for nine months.

[Kikó]

I've got some chocolate peanut butter stuff from one of the big brands (can't remember which) and it's over the top. Feel like chucking it up every time but it cost me about €25 so have to just get on with it.

[Offshore Toon]

I got 4 tubs (each 20 scoops) for £56.52 the last time. That's with a massive discount as well.
That's not too bad. It's 40% off with subscription but to avoid £10 delivery I'd need to commit to 40 scoops a month. Easily doable but hardly essential with all the whey I've got.

Next time anyone gets a discount email giz a post in here. It'd be nice to see some decent posts in here instead of delusion from Randama Traore.

[Spikey M]

I've got some chocolate peanut butter stuff from one of the big brands (can't remember which) and it's over the top. Feel like chucking it up every time but it cost me about €25 so have to just get on with it.

I forgot to change the flavour once and ended up with unflavoured whey. That was brutal. I ended up chucking in some nesquick powder in the end.

[Lewis]

I bought five kilos of unflavoured during my poor student days (when it was about fifty quid) and I had to do the same. The 'complex' (for lack of a better word) flavours - chocolate brownie, peanut butter, etc. - are always pretty ropey as well. Stick to the basic McDonald's milkshake flavours.

[Waffdon]

I have to have the normal whey with milk. It’s absolutely awful with water. The clear whey stuff is good with water though. Raspberry lemonade is what I get of that.

[Kikó]

The coconut stuff I have (diet vegan bollocks) is pretty good. I usually chuck it into my cereal with my creatine and have it that way.

[Lofty]

I am starting again, just using dumbells at home. It's probably unsustainable to increase weight every week, should I just switch to lower reps more sets?

[Ben]

How heavy do they go? And what could you manage for a max? If the dumbbells are too light in relation (like less than 60% of your max) then you’re just doing cardio.

If they’re heavier, do sets of like 8-12. Multiple sets of low reps will get you nowhere if they’re not heavy enough.

[Lofty]

I have about 70kg of plates but then some are so thick that I might struggle getting more than 20kg on a bar, 5kg the heaviest plates. I doubt I'll be doing 20kg on them anytime soon, that's the level we are starting from. Tried 15kg today but some stuff I had to take the weight off or my form would have made it pointless.

[Kikó]

I'd concentrate on form first and then build it up. You can build muscle with low weight and higher repetition especially when starting from a low base.

[Manc]

Form is overrated. Go big or go home.

[Spikey M]

I am starting again, just using dumbells at home. It's probably unsustainable to increase weight every week, should I just switch to lower reps more sets?

Progressive overload.

E.g:

Day 1 - 10kg 3x8
Day 2 - 10kg 3x9
Day 3 - 10kg 3x10
Day 4 - 12.5kg 3x8
Day 5 - 12.5 3x9

You get the picture.

[Lewis]

1682219410973655040

That killed him. What was the spotter doing? Why was he even using a spotter instead of a rack/rails?

[niko_cee]

Natural selection in action again.

[Spikey M]

Using a spotter for squats - especially one that doesn't know what they are doing - is just asking for trouble.

[Lofty]

I can only assume the rack wasn't as aesthetic for video puproses.

[Kikó]

Knowing how to get out of a squat is probably one of the most important things you can do when you get into the heavier weights. Throwing it backwards would have knocked out the useless spotter but saved them.

[Magic]

What's the name for the arm movement when internal decapitation happens? It was AWESOME on that video.

[Spikey M]

You're so fucking weird.

[Sir Andy Mahowry]

What did you all think about the form v weight debate?

I've been noticing lately that people who have more muscle than me (or at least more toned) are doing a lot less weight than me on machines /Randrew.

Their form is much better but I wouldn't say mine is bad and I've never felt like I'm going to get injured.

Still not on free weights, it's all machines if that makes any difference.

[Ben]

Heavy weight + bad form = injury

Don't learn the hard way.

[Offshore Toon]

There's literally no debate to be had. Plus lower weight and more reps is better for hypertrophy.

[Don]

Bodyweight exercises and maybe some light dumbells (guessing somewhere between 10kg-16kg for you) is all you need.

[Spikey M]

Starting with machines is just plain retarded. Good luck when you move onto freeweights and find out none of your stabilising muscles work properly because the machines have been controlling every motion for you.

[Boydy]

What are people's rep/set schemas like then?

[Offshore Toon]

Unless you're training for something specific, just do whatever. Get creative and mix it up.

[Sir Andy Mahowry]

Here's what I did today. All on machines because I'm too intimidated to do free weights.

Shoulder Press: 4 sets of 8 at 30 KG. First time at that weight, very hard like everything on this shitty machine but I feel my form is fairly good.

Chest Press: 10 x 45KG, 12 x 35, 14 x 30 and 10 x 35. It should be 10 at 45, then 2 sets of 12 x 40 with a final set at 45. My biceps were really tired so I adapted, form isn't great especially nearer the end of sets. I should go lower.

Leg Press: 12 x 120, 14 x 120, 12 x 120, 12 x 120. Today was harder than it usually is and my form was poor, usually it's decent.

Low Row: 12 x 65, 10 x 70, 10 x 70, 12 x 65. This is a hard one for me and probably the worst showing of form across any machine.

Bicep curls and Tricep pushdowns: 12 x 25 three times. I knocked down the bicep curls to 22.5KG on the cable machine for the last set because my biceps were still hurting and the form was really bad, I feel I put my back into it too much.

Tricep rope extensions: 12 x 20 three times. Form is shaky on the last few reps on each set.

Lat Machine: 10 x 50, 10 x 45, 10 x 50. Fairly new to this piece of equipment, I feel my form is decent.

I'll probably look to reduce weight across the board (bar maybe Shoulder Press) so I can focus more on form the next time I go in.

[Waffdon]

You must be in the gym for ages. How many times are you in a week?

I'd also be using a Smith Machine if you're wanting to bridge the gap with Machines/Free Weights.

[Sir Andy Mahowry]

80-90 minutes (30 of that is cardio), 3 times a week.

[Manc]

Cardio and weight training in the same session is mental.

[Offshore Toon]

Shoulder press is a good entry to free weights if you want to try something really simple. The best thing to do though is just watch loads of form videos. No matter what you do, somebody will tell you your form could be better, and sometimes it will slip, but ultimately you just need to learn enough to be confident to know what you're doing. Personally I'd say just get stuck in, but if you're hesitant just watch as many videos you can, even in the gym, and then curiosity should get the better of you. You're smart enough to pick it up quickly so use the enthusiasm to av it.

[Baz]

80-90 minutes (30 of that is cardio), 3 times a week.

Fair play.

[Offshore Toon]

Mahow doesn't work, though, does he? I know old geezers who go every morning for a couple hours. They don't ponce about with cardio either.

[Kikó]

I'd lower the cardio down if you want to keep some in try smaller HIIT sessions mixed with some compound moves. E.g., 15 calories on a treadmill then bench press. I wouldn't listen too much to people in here criticising using machines, they can be targeting muscles better than a badly performed free weight exercise. You've got a decent all body workout there but you can make it simpler and go for 3/4 exercises.

[Offshore Toon]

If you really want to lose fat then walking is king too. Just walk, walk, walk and you'll lose so much fat. It targets fat almost solely where as more intense cardio will destroy carb levels and demand protein for recovery. Plus, walking outside is more interesting than doing anything on a treadmill.

[Baz]

We talking 10k steps a day or what?

[Spikey M]

You need to do negative steps and pies, Baz.

[Offshore Toon]

We talking 10k steps a day or what?
Every 10k steps is about 500 calories. Just max out every day until you're walking nonstop.

[Baz]

You need to do negative steps and pies, Baz.

Not anymore.

[Sir Andy Mahowry]

Post a pic tubby.

[Lewis]

I think the leg press is a bit of a waste of time. You're a big lad, so you're going to have a degree of leg strength just hauling yourself about. You would be better off doing ten more minutes cardio.

[Sir Andy Mahowry]

Went in today and I knocked off 5-20KG on each machine to focus on form.

Form went up massively (still not perfect but I'll work on it) and I was surprised at how much my muscles fired. For the bicep and tricep exercises they even fired more at the lighter weights because I wasn't using my back and thus it was all going to those muscles.

Even allowed me to add some more sets and reps in places because I had more energy.

[Kikó]

Perfect - better to get in the full rep than thinking you need to lift as heavy as possible.

Watch this guys videos on form and good practice: https://www.youtube.com/@RenaissancePeriodization/videos

[Sir Andy Mahowry]

Went in for a review today and fat is coming down nicely but there is still CONCERN that my muscle mass is going down, my original number was 79.2kg when I first went in and today it is at 75.3kg.

Trainer thinks I'm eating too many carbs, not enough protein (I seem to average between 140g-160g) and I'm also eating my last meal too late. So I'm going to try and fix those issues.

We've also agreed that it's time to start moving from machines to free weights so a new program will be made and it will be ready for Monday when someone can show me how to use everything.

[Lewis]

That shouldn't really be a concern if your primary goal is to lose a lot of weight.

[Boydy]

How does eating your last meal too late matter?

[Don]

Some dickheads have given rise to this bs that you shouldn't eat too close to bedtime. My 10pm dinner eating 8-pack and girthy penis are here for their perusal.

[Ben]

Who is this PT? It’s almost impossible not to lose muscle mass as you lose any significant amount of weight. If the muscle loss is comfortably less than half of your total loss then ignore the cunt.

[Sir Andy Mahowry]

How does eating your last meal too late matter?

Apparently it's harder to digest or some bullshit. I eat about 7 which isn't even late.

[Sir Andy Mahowry]

Who is this PT? It’s almost impossible not to lose muscle mass as you lose any significant amount of weight. If the muscle loss is comfortably less than half of your total loss then ignore the cunt.
This is my thinking, my muscle strength is also improving a lot so I'm not too concerned.

Fat loss is slowing down though at the moment and I think it's because I'm eating too few calories. Lot of websites seem to suggest I should be eating 2.5k calories at my size to lose fat but I'm getting around 1
1.7-1.9k without taking into account calories burned from exercise.

[Kikó]

I'd just concentrate on lifting weights at the moment and keep your diet going. The 7 o clock/late eating thing is a bit of a red herring unless you're literally going to bed straight after.

Also, probably best to ignore how many calories you're supposedly burning on a workout. The watches are usually a bit off.

[Spikey M]

Having a PT is a complete waste of money for most people. If you're a professional actor and you need to look a certain way, fill your boots, but if you just want to get in shape then just eat less, move more and eat well. Job done.

[Sir Andy Mahowry]

Having a PT is a complete waste of money for most people. If you're a professional actor and you need to look a certain way, fill your boots, but if you just want to get in shape then just eat less, move more and eat well. Job done.

Means I pay half price for the gym with the NHS covering the rest.

[Waffdon]

Wait, what. Can I do that and fuck off to Bannatyne’s rather than swamping it up with the scum of the earth in The Gym Group?

Or do you need to be a certain weight?

Also, lol at the 7pm thing unless you’re going to sleep before 9.

[Don]

Having a PT is a complete waste of money for most people. If you're a professional actor and you need to look a certain way, fill your boots, but if you just want to get in shape then just eat less, move more and eat well. Job done.

Some fatties need the motivation that paying for a PT and being held accountable by them brings. It works for those.

[Sir Andy Mahowry]

Wait, what. Can I do that and fuck off to Bannatyne’s rather than swamping it up with the scum of the earth in The Gym Group?

Or do you need to be a certain weight?

Also, lol at the 7pm thing unless you’re going to sleep before 9.

Exercise GP referral.

In my area you can get it if you have a BMI of over 28, any mental condition or most long term health issues. It even has "smoker" on the list.

There are certain gyms that sign up to the scheme, there were 4 "local" to me to choose from.

[Sir Andy Mahowry]

Some fatties need the motivation that paying for a PT and being held accountable by them brings. It works for those.

How does it feel knowing that you're paying for this fatty (and others) to use said PT?

[Pepe]

Lol.

[Kikó]

A PT is valuable if you don't know how to lift. It's a big assumption the PT knows best form as well though.

My knee still hasn't recovered and it's fucking me off.

[Boydy]

I was at a physio the other day and he told me the latest research these days says the idea of perfect form is a myth and you should basically do what feels comfortable for you.

[Lewis]

This is my thinking, my muscle strength is also improving a lot so I'm not too concerned.

Fat loss is slowing down though at the moment and I think it's because I'm eating too few calories. Lot of websites seem to suggest I should be eating 2.5k calories at my size to lose fat but I'm getting around 1
1.7-1.9k without taking into account calories burned from exercise.

Assuming you are primarily attempting to lose weight, I still think the weights are a bit of a unnecessary complicating factor here. If you are sufficiently fat you will maintain a reasonable level of lower body/trunk strength just heaving yourself around, so just build up to walking ten miles a day, eat your two-thousand calories, and the weight will still fall off.

[Sir Andy Mahowry]

Sure the primary goal is to lose weight but I do want to gain muscle too and I enjoy working out in the gym.

I don't mind if this takes longer if I'm enjoying the journey.

[Baz]

How much have you lost now, if you don’t mind me asking?

[Manc]

The BMI is comple bullshit btw. Of course the NHS treat it as gospel.

[Sir Andy Mahowry]

How much have you lost now, if you don’t mind me asking?

36kg total since March.

[Waffdon]

G’wan lad

[Baz]

Fair play. 6 stone in 12 months is certainly something to shout about.

[Ben]

36kg total since March.

So you've lost 3.9kg of muscle out of a 36kg total loss? That's pretty great if I'm honest, tell your PT to fuck off.

[Spikey M]

Means I pay half price for the gym with the NHS covering the rest.

I would rather pay full price, be allowed to touch the free weights and not have to work with an absolute chancer.

[Waffdon]

Well it’s clearly working for him lol

[Sir Andy Mahowry]

I would rather pay full price, be allowed to touch the free weights and not have to work with an absolute chancer.
I am allowed to touch the free weights, it was my choice not to go near them before.

[Sir Andy Mahowry]

So you've lost 3.9kg of muscle out of a 36kg total loss? That's pretty great if I'm honest, tell your PT to fuck off.
I wasn't signed up to the gym at the start.

No idea what my muscle mass was from the start. 18.2kg total loss since starting at the gym with 3.9kg being muscle.

[Spikey M]

Well it’s clearly working for him lol

Clearly, but if he's going to start spouting bollocks about muscle loss of 3kg of muscle when 36kg has been lost in total, he could very easily start draining motivation.

I mean, of course he's losing muscle. His legs are carrying around 60 bags of sugar less than they used to for starters.

[Sir Andy Mahowry]

My motivation is not draining, if anything it's going up.

[Spikey M]

Shut up and feel bad. :mad:

[Ben]

I wasn't signed up to the gym at the start.

No idea what my muscle mass was from the start. 18.2kg total loss since starting at the gym with 3.9kg being muscle.

That's still great (less than 25%). Even with lean folk, a 50:50 split during a significant weight cut isn't bad going, so I'd be delighted with your numbers.

[Yevrah]

Some personal trainers are absolute cowboys. Good mate of mine who is now 43 and can run 5k in sub 20 mins and 10k in about 40 mins and has always been properly fit had a brush with one a few years back who pushed him so hard that he had to point out I'm going to be sick on your shoes if I continue doing this.

[Sir Andy Mahowry]

This also isn't an actual personal trainer.

She's someone who specifically works with people on exercise referral.

I see her every 6 weeks where I have my weight taken and we talk about next steps to progress.

[Waffdon]

She fit?

[Sir Andy Mahowry]

No.

My first one wasn't too bad but she went on a sabbatical months ago and then handed in her notice last week.

[Kikó]

She fit?

Alright Baz.

[-james-]

Smashing it 'how. :cool:

[Sir Andy Mahowry]

Well I'm basically dead now, I've done 100+ minute full body workouts on back to back days.

There are muscles I didn't know existed that are aching.

[Sir Andy Mahowry]

Did just over 42k steps in 3 days in Rome, legs are feeling it today.

Also, I had my intro to free weights today with an actual PT and it's laughable how much more knowledgeable he is compared to the Exercise Referral woman who has like 30 years of experience.

Struggled with balance when lifting but I like it, it's nice to actually feel the weight.

[Dquincy]

No.

My first one wasn't too bad but she went on a sabbatical months ago and then handed in her notice last week.

You violated her didn't you. "Feel this muscle sweetheart."

Kudos on the weight loss. What's your weight now?

[Kikó]

I've tried to start doing some runs to mix in with weights and today was the first time in ages where I was running 4:43 average kilometres with a decent 4:22 one in there. 5k time is improving and I think it helped today that I did a 15 minute lower body stretch especially to the hamstrings which usually have been tight.

[Sir Andy Mahowry]

Fuck front and sumo squats so much.

My thighs feel completely dead.

Edit: They're called front squats on my gym app but having done some googling it's actually Goblet Squats.

[Ben]

Yep front squats are death.

[Kikó]

Went for a run this morning in -7/feels like -10. Decent 48 minute ten k all in all.

[Waffdon]

Mitch Hooper is an absolute freak of nature. I’m not sure there’s many strongmen out there who can dunk a basketball or run 40m in 5 seconds. I’m moved

[Spikey M]

He's come from absolutely nowhere as well. His dad must be a chemist knocking up some next level gear.

[Waffdon]

https://www.hotukdeals.com/visit/threadmain/4289995

£10 per 1kg bag. if you buy individually you can keep getting them for a tenner

[Sir Andy Mahowry]

Was £9.50 for me as it was my first order.

I went for Dark Chocolate and Salted Caramel.

[Waffdon]

Changed from Gym Group to Bannatyne’s. First thing I see in changing rooms when I walk in are at least 4 or 5 old blokes walking about with their knobs out looking ready to recreate lemon party.

Forgot health clubs were like that :lol:

[Spikey M]

My time at a "Health Club" left me mentally wounded for life. Never mind the old boys using the hairdryers on their bollocks or the overpowering fog of talc in the air.

They shut the men's changing room for refurbishment, and the only shower was in the disabled toilet. So - not wanting to stink my office out - I ducked in there, got my kit off and got in the shower, until *glug glug glug* the toilet water started rising and spilled pissy shit water all over the floor. I had just enough time to pull on my boxers before falling soaking wet into the hall and had to get dressed there.

I left for the gym 5 minutes down the road after that.

[Waffdon]

The upside to old folk being in there when I go is they don’t really bother using anything that I intend to do so. There’s normally only 20 folk according to that app when I went to Gym Group which was nice but even with 4x that it still felt equally dead.

I’ll just shower at home unless going for a swim/sauna. Might have to gauge when that area is most empty and go at a different time to working out

[Don]

Man the fuck up.

[Spikey M]

That is true. They're generally only interested in the Yoga class or the Mahow machines. The downside is that they don't half love a chat.

Still, miles better than the tripod influencer cunts.

[Waffdon]

Man the fuck up.

I go during work hours and rely on teams on my phone if anyone gets in touch so wasting more time in the changing rooms isn’t ideal.

[Sir Andy Mahowry]

That is true. They're generally only interested in the Yoga class or the Mahow machines. The downside is that they don't half love a chat.

Still, miles better than the tripod influencer cunts.
I'm doing less machine work now FFS :(

[Kikó]

I went to the gym for the first time that as well and it was a bit of a poxy thing but still nice to use the barbell. I got told off for wearing a vest (no shoulders on display??). My left knee is still recovering so felt weakness on the leg curl. Plus the leg press machine just felt completely awkward.

[Yevrah]

Still, miles better than the tripod influencer cunts.

I don't know how widerife that sort of behaviour is as I haven't been to a gym for ages, but I thought we'd all agreed decades ago that filming in a gym was not cool.

[Waffdon]

It doesn’t bother me really but over the last month the amount of folk using the tripods to film themselves was obscene. Not even just the personal trainers either

[Don]

Some gyms have banned them, not sure what my Virgin's policy is but I did see one the other day. Just makes me lol.

[Sir Andy Mahowry]

I don't think I've seen one in my gym which surprised me.

I have seen teenagers come in do one 5kg barbell curl and then pose in the mirrors though.

[Boydy]

Sometimes I think I'd like to go to an actual gym and use some machines for a bit of variation but then I realise I can't be arsed with other people.

[Sir Andy Mahowry]

Just got back from a leg day and my legs don't feel completely jellified this time.

I'm not sure if my thighs are getting used to the squats or if me actually stretching for once after helped to reduce the lactic acid.

[Pepe]

It's the getting used, stretching does fuck all.

[Kikó]

Stretching is ok for certain things (like hips) but you're getting more by actually doing exercises that challenge and strengthen them.

[Sir Andy Mahowry]

Went for a sports massage today because my back, shoulders and legs have been tight for a while due to the gym.

Fucking hell what an experience, was my first ever massage and it will not be my last.

She was able to get some real pressure into my knots and I feel like a new man.

[Ben]

Recommend to anyone, even if you don’t exercise. Treat yourself every month or two to one, incredible.

[Baz]

Get down to a chiropodist and get your feet done while you’re discovering looking after yourself.

[Ben]

The lass who does my massages does my feet too. :thbup:

[Manc]

I bet that's not all she does.

[Sir Andy Mahowry]

Get down to a chiropodist and get your feet done while you’re discovering looking after yourself.

What are you getting done from them?

I went to see one a few years ago but it was for my gammy ankle and he basically just gave me a list of exercises to do to strengthen it.

Checking his treatment list I don't see any "massage" or anything.

[Baz]

Dunno? This (https://www.alpinepodiatry.co.uk/treatments/general-routine-podiatry/). Shaves and scrapes all the hard skin off, cuts your nails and moisturises them all over.

[Kikó]

I used to love Urbanmassage in the UK but I don't think there's an equivalent in Germany. Just PRAXIS everywhere with specialisms.

I'm loving having access to a gym again. Having a barbell is a game changer.

[Waffdon]

Mitch Hooper is a fucking animal

[Sir Andy Mahowry]

Had my first proper fail in the gym today and I felt like such a fucking mong.

Was going to do my sets on the preacher curl bench and someone had naturally left the weights on the EZ curl bar. Without even thinking I just removed all the weight on one side of the bar which then proceeded to flip over and almost hit some guy.

He was pretty cool about it but I felt really guilty the rest of the day.

[Kikó]

It happens. Just be happy it didn't take your head off

I started chatting up the PT in the gym and he's some saffa bodybuilder so we're going to work out together at some point. Maybe even a little bum tickle.

[Baz]

Had my first proper fail in the gym today and I felt like such a fucking mong.

Was going to do my sets on the preacher curl bench and someone had naturally left the weights on the EZ curl bar. Without even thinking I just removed all the weight on one side of the bar which then proceeded to flip over and almost hit some guy.

He was pretty cool about it but I felt really guilty the rest of the day.
1766558181721887134

[Sir Andy Mahowry]

Exactly like that. Although it was lower to the ground and an EZ curl bar weighs a lot less than a standard bar, that must have hurt like a bitch.

In other news, today was the first time I saw someone filming in my gym.

A Ukrainian lass (I can spot them 10 miles away) was filming herself using a tripod doing squats on the Smith Machine. Clearly going to be putting that up on her Onlyfans tonight.

[Sir Andy Mahowry]

Anyone got any tips for chest exercises?

I'm only feeling my pectoralis minor when doing them (bench press, dumbbell incline and chest flys).

I know my elbows aren't in the right place at the moment (I keep them too straight and only found out a few days ago) so I need to work on tucking them in but is there anything else I can do to hit the major more?

[Ben]

Assuming you're benching flat and your form isn't abysmal then you will be hitting the major just fine, even if you don't know it.

However, if you really want to feel the burn then cable crossovers are always a good one. Push ups and dips are great but obviously not everyone is capable.

[Spikey M]

Dips always leave my pecs in tatters the next day. Lean forward so it's less tricep focused.

[Sir Andy Mahowry]

I can't do dips or even push ups, I don't think :(

[Spikey M]

Most gyms have a weight assisted dipping station. Mine also has one like this:

https://i.ibb.co/h8LYgKC/Screenshot-20240321-164425-Brave.jpg

If you don't have either you could buy some resistance bands to stand on, or just do partials (jump to the top, lower yourself as slowly as possible).

[Spikey M]

Also, I get a far better stretch using db's rather than a bb for bench.

[Sir Andy Mahowry]

Most gyms have a weight assisted dipping station. Mine also has one like this:

https://i.ibb.co/h8LYgKC/Screenshot-20240321-164425-Brave.jpg

If you don't have either you could buy some resistance bands to stand on, or just do partials (jump to the top, lower yourself as slowly as possible).

Yeah I went onto the weight assisted one for the first time today. Wasn't pretty.

It was a machine with a stack and it was either not enough help or too much. Guess I just need to keep using it.

[Spikey M]

They've more sales than DFS these days, but it's My Proteins "Anniversary Sale" today and you can nab 5kg of whey for £70 odd.

[Sir Andy Mahowry]

I would not recommend the dark chocolate and salted caramel.

It tastes like shit.

[-james-]

Just get unflavoured and chuck whatever you fancy in yourself. A banana and some frozen blueberries is my go to at the moment,.

[Ben]

Correct.

[Waffdon]

Nah cereal milk hits like crack

[Sir Andy Mahowry]

Cereal milk ordered.

[Sir Andy Mahowry]

Nah cereal milk hits like crack

It's fucking incredible.

Just cancelled my Subscribe and Save on Amazon for the double rich chocolate Optimum Nutrition. I'll be a Cereal Milk boy moving forward.

[Waffdon]

I only have it with water but I imagine blue milk with it will be as good as a shake can be

[Sir Andy Mahowry]

Another MyProtein sale (you can use code "Athleteperks" for an extra 5% off) so I've ordered more Cereal Milk.

Also trying their Protein Pancake mix, sugar free syrup and Protein Oats.