GOT Fitness LOG

Status
Not open for further replies.
maddison said:
Once I'm certain you won't hurt your self, I'll send you a spreadsheet with a basic strength template. You can nail that for two months. And that should give yiu enough to get something out of a decent hype trophy routine. You can pretty much yo yo the two from that point on, with a deload cycle in between if you need it.
Click to expand...

Thanks for all your help so far mate.

Sorry to ask basic questions...

So this 3x3 strength training. Is that similar to the 5x5?

So the primary objective is to gain strength, and then switch to a more conventional work out routine to help build muscle? Or have i understood that totally wrong?
 
maddison said:
Unless you've totally stopped training for a few weeks, your weight loss is due to you having less food in your bowels and less muscle glycogen. You haven't lost 12lbs of muscle, you're better off throwing the weight scales out into the bin. You remind me of one of my best friends, he'd always talk about his weight increasing and decreasing, but his body never changed.

Your neck hurts and your lower back is stiff? That's confusing me a little. Is this general soreness, or are you putting th bar on your neck? Example do you use a towel or one of those foam things on the bar to squat?

As for the lower back stuff, are yiu bending over in the squat? Or are you rounding your back when dead lifting? If yiu can video your lifts that will help

Once I'm certain you won't hurt your self, I'll send you a spreadsheet with a basic strength template. You can nail that for two months. And that should give yiu enough to get something out of a decent hype trophy routine. You can pretty much yo yo the two from that point on, with a deload cycle in between if you need it.
Click to expand...

:lol: Advice noted. I'm going to stop weighing myself so often.

The neck and back pain are probably from the 6 or 7 years I did of labouring and bricklaying I did prior to uni, being fairly tall and bending down all day (the wrong way, probably) takes its toll a little. I sometimes get a fair bit of pain, especially in my lower back whilst driving for example, if the journey is 45 minutes or more. It's not a massive problem though and I can get round it, just sometimes it puts me off squats.

I've got a mate who is pretty much a bodybuilder, he plays a fairly high level of rugby and when I've done squats and dead lifts with him he ensured I was doing it the right way. I'm just not doing enough of it! Also, the guy who runs my gym is very approachable, so he's always happy to help if you've got any issues with form and stuff.

Thanks mate, that would be great, all of this advice (and from Bruce) is much appreciated.
 
JamesEFC said:
Thanks for all your help so far mate.

Sorry to ask basic questions...

So this 3x3 strength training. Is that similar to the 5x5?

So the primary objective is to gain strength, and then switch to a more conventional work out routine to help build muscle? Or have i understood that totally wrong?
Click to expand...

That's pretty much the gist of it.

3x3 is where you perform the three basic lifts three times per week. 5x5 is a loading scheme, and is primarily a beginners powerlifting routine. I'm not a major fan of it, but mainly because it's miss applied and people don't know how to progress from it, or to ditch it if it's not working. 5x5 is often better applied as 3x5 for some people.

The main purpose of putting you on a 3x3 are 3 fold:

1/ Help you build a work capacity
2/ Teach you how to generate force, something you wouldn't have done before
3/ It will make you more neurologically efficient. Basically help you recruit more fibres, and improve your technique on the main lifts.

Switching you then to a hypertrophy routine would give your CNS a break, and help you understand the difference between actual over training and muscle soreness.

Bottom line is, if you're not going to use gear to get your self stronger, you're going to actually have to get stronger.
 
Baines' left foot said:
:lol: Advice noted. I'm going to stop weighing myself so often.

The neck and back pain are probably from the 6 or 7 years I did of labouring and bricklaying I did prior to uni, being fairly tall and bending down all day (the wrong way, probably) takes its toll a little. I sometimes get a fair bit of pain, especially in my lower back whilst driving for example, if the journey is 45 minutes or more. It's not a massive problem though and I can get round it, just sometimes it puts me off squats.

I've got a mate who is pretty much a bodybuilder, he plays a fairly high level of rugby and when I've done squats and dead lifts with him he ensured I was doing it the right way. I'm just not doing enough of it! Also, the guy who runs my gym is very approachable, so he's always happy to help if you've got any issues with form and stuff.

Thanks mate, that would be great, all of this advice (and from Bruce) is much appreciated.
Click to expand...

45 minutes isn't a particularly long time driving, for the short term (and long term actually) roll a towel up and place it in your lower back while driving. It sounds like you have disk problems mind. I'd book in and see a physio, not a chiro, and get it sorted. If you sort it now you should be fine for the long hall, ignore it and I can tell you having spent six months off work with a disk problem, it's not fun! Mine was work induced.

Forget squatting and deadlifting for the moment, a physio might tell you to stop lifting all together (for the short term). When you resume lifting concentrate on front squatting, and leave back squatting alone for a while. When you pick a physio, they're not all equal, there are some shockingly dangerous and crap ones out there. Try and find a physio that treats athletes, and don't be impressed by the big names either. Typically they get free treatment and are often there for advertising purposes. Example, there is a well known physio in Cardiff who treats a lot of the WRU players, no one else goes to him though. The track and field, triathletes, weightlifters, all go elsewhere. The main reason being, he uses a system similar to chiropractors. You're in for 20 minutes, you spend about 15 of that on some sort of machine while he's talking to someone else, and you get about 5 minutes with him. The system is designed to get you better over a longer time frame, so you'll pay more money.

Shop around, and you'll typically find the good ones will talk to you about full rehab and preventative measures. With your age, there's no reason why you can't resolve these back issues and move forward. Just don't ignore them and get them sorted now.
 
maddison said:
That's pretty much the gist of it.

3x3 is where you perform the three basic lifts three times per week. 5x5 is a loading scheme, and is primarily a beginners powerlifting routine. I'm not a major fan of it, but mainly because it's miss applied and people don't know how to progress from it, or to ditch it if it's not working. 5x5 is often better applied as 3x5 for some people.

The main purpose of putting you on a 3x3 are 3 fold:

1/ Help you build a work capacity
2/ Teach you how to generate force, something you wouldn't have done before
3/ It will make you more neurologically efficient. Basically help you recruit more fibres, and improve your technique on the main lifts.

Switching you then to a hypertrophy routine would give your CNS a break, and help you understand the difference between actual over training and muscle soreness.

Bottom line is, if you're not going to use gear to get your self stronger, you're going to actually have to get stronger.
Click to expand...

Cheers! So would you recommend cycling between the two? Was thinking maybe two months 3x3 then hypertrophy until i hit a plateu then back to 3x3. I'm not sure if thats how to do it.

Ive seen good gains since i started lifting but i am stuck in a rut now, can't seem to move up any weights while doing hypertrophy training.
 
JamesEFC said:
Cheers! So would you recommend cycling between the two? Was thinking maybe two months 3x3 then hypertrophy until i hit a plateu then back to 3x3. I'm not sure if thats how to do it.

Ive seen good gains since i started lifting but i am stuck in a rut now, can't seem to move up any weights while doing hypertrophy training.
Click to expand...

PM me your e mail address and I'll send you a spread sheet of 3x3, and I'll talk you through it. it will feel easy for the first workout or two, but after week four you'll hopefully be cussing me :)

And no, don't wait to burn out and get stale, flip before that. If you keep a log, you should work out when you stop gaining weight on hypertrophy focussed routines and learn to switch at the right time. Most of this, but not all, goes out of the window if you take gear though.
 
maddison said:
PM me your e mail address and I'll send you a spread sheet of 3x3, and I'll talk you through it. it will feel easy for the first workout or two, but after week four you'll hopefully be cussing me :)

And no, don't wait to burn out and get stale, flip before that. If you keep a log, you should work out when you stop gaining weight on hypertrophy focussed routines and learn to switch at the right time. Most of this, but not all, goes out of the window if you take gear though.
Click to expand...

PM'd you mate
 
maddison said:
45 minutes isn't a particularly long time driving, for the short term (and long term actually) roll a towel up and place it in your lower back while driving. It sounds like you have disk problems mind. I'd book in and see a physio, not a chiro, and get it sorted. If you sort it now you should be fine for the long hall, ignore it and I can tell you having spent six months off work with a disk problem, it's not fun! Mine was work induced.

Forget squatting and deadlifting for the moment, a physio might tell you to stop lifting all together (for the short term). When you resume lifting concentrate on front squatting, and leave back squatting alone for a while. When you pick a physio, they're not all equal, there are some shockingly dangerous and crap ones out there. Try and find a physio that treats athletes, and don't be impressed by the big names either. Typically they get free treatment and are often there for advertising purposes. Example, there is a well known physio in Cardiff who treats a lot of the WRU players, no one else goes to him though. The track and field, triathletes, weightlifters, all go elsewhere. The main reason being, he uses a system similar to chiropractors. You're in for 20 minutes, you spend about 15 of that on some sort of machine while he's talking to someone else, and you get about 5 minutes with him. The system is designed to get you better over a longer time frame, so you'll pay more money.

Shop around, and you'll typically find the good ones will talk to you about full rehab and preventative measures. With your age, there's no reason why you can't resolve these back issues and move forward. Just don't ignore them and get them sorted now.
Click to expand...

Cheers mate, I'll look in to things with regards to my back. I did some light squats on a smith machine last night and my back was fine actually. I feel a bit more confident on the smith as you've got that kind of safety net.

I've had a very good week of the gym so far, I've pretty much covered every body area without overdoing it, today will be my 5th session of the week.
 
Baines' left foot said:
I go to a gym in Heswall called "The Gym", original hey? It's a bit old school but It's local.

I've also got a membership for Liverpool Lifestyles gym near Queens Square which I got for free with uni.

What about you mate?
Click to expand...

Good stuff mate. I go to total fitness in Prenton, i live in Bebington so the closest one really. Its 40 a month though which is a pain.
 
Just starting to go the Gym. Used to be a skinny get when I was young, now i'm 18, i'm putting the pounds on!

Anyone on here feel free to PM me a routine or something?
 
Status
Not open for further replies.

Welcome

Join the Everton conversation today.
Fewer ads, full access, completely free.

→ Log in 🔑 Register
🛒 Visit Shop

Support Grand Old Team by checking out our latest Everton gear!
Back
Top