The Gymnasium thread: A guide

[bikerfas]

Re: The Gymnasium thread: A guide

And because of my trainer I am literally crawling today. Third heaviest leg press in gym done.

Thats awesome - congrats dude.. am catching up on you at leg press though


For motivation for others due to my mistakes did a 630lb (285.7) leg press without proper warmup - had some issues with lowerback - this happend in last october 2014, post that had comeback strong with proper form and making legs stronger, currently i havent recorded any but was doing 540lb(245kg) for 8 reps in feb which i documented with below pic. Currently am more concentrating on the Core & statbility routines which am completing after 2 weeks. Expecting to break my PR by july first week

[prateek2210]

Re: The Gymnasium thread: A guide

As per my trainer's comment on FB he is going to make me push 320kgs next Monday :O
[MENTION=12405]bikerfas[/MENTION] : For lower back try these two. I had gap between L2 and L2 in discs few years back, so I still do stretching for my lower back every 2nd/3rd day

[hss]

Re: The Gymnasium thread: A guide

@R-series : Ya saw John Cena's 600 pound squats. I wish I could do that, I am still stuck at 180kgs max.

You can do 180kgs squat!! That's wonderful! Is that free squats or on smith machine? Is that one rep max?

[prateek2210]

Re: The Gymnasium thread: A guide

You can do 180kgs squat!! That's wonderful! Is that free squats or on smith machine? Is that one rep max?

The squat is with normal rod and weights and full squats.
And why would it be one rep max? Its 10/12 reps of last set.

P. S : Who does one rep? Still confused?

[Divya Sharan]

Re: The Gymnasium thread: A guide

The squat is with normal rod and weights and full squats.
And why would it be one rep max? Its 10/12 reps of last set.

P. S : Who does one rep? Still confused?

Aren't the weights a bit too much? Squats and leg press both have a lot of weights IMHO. For normal beings like us, I feel they may rather be harmful in the long run.

[prateek2210]

Re: The Gymnasium thread: A guide

@Divya Sharan : Na na, actually thats a myth that more weight is harmful. Rather more weight with not enough strength to pull them off is harmful.
Weights can be increased till the time one is comfortable. Plus it also depends what kind of fitness / body building the person is into. I am a fan of Ronnie Coleman so I want a big bulky look with all those chiseled muscles :P

[R-series]

Re: The Gymnasium thread: A guide

Working out in nature is the best thing. This one is just posing

[The Monk]

Re: The Gymnasium thread: A guide

Working out in nature is the best thing. This one is just posing

I just saw this video https://www.facebook.com/AllPeopleAr...type=2&theater

And after that i see your post. No fair

Also, whenever you return to Delhi and decide to impart 'lessons', please let me know, i will sign up. Serious!

[R-series]

Re: The Gymnasium thread: A guide

I just saw this video https://www.facebook.com/AllPeopleAr...type=2&theater

And after that i see your post. No fair

Also, whenever you return to Delhi and decide to impart 'lessons', please let me know, i will sign up. Serious!

You can definitely not compare me to those guys. :P They like train for 5-9hrs a day and at least three days a week. With my lifestyle I can't achieve that whatever I do.
I kick, punch, run, dance, play video games, ride bikes, watch people ride bikes, go to office for 9hrs and do all other kinds of stuff. I just want to maintain what I have and be slightly faster, jump slightly higher, be slightly stronger and that's about it. And to top it off, if I can stay happy for 24hrs, it'll be icing on the cake.

I did arrive home on Sunday eve though, just posted these pics late. I don't have any plans of taking lessons yet, but if you are interested I can post few things here or maybe on youtube, three basic kicks maybe. And if you found the above pics impressive let me share a few more I got couple of years ago (I am in better shape now compared to then). I will definitely post some this weekend now that I know people are interested.

[mindless_wanderer]

Re: The Gymnasium thread: A guide

impressive stuff by folks on this thread..
My 2 cents on the heavy weights being harmful and all..

Heavy weights and less reps is one of the most sought after ways to bulk up quickly.. denser muscles.. more strength..
with moderate weights and more reps one does not put on as much muscles but definition does improve (chiseled looks like they call it)..

i am sure the folks hitting heavy weights here know about this but a lot of folks dont understand the pre-requisites if you want to go super heavy on lifts etc (aka powerlifting)..

you need to focus focus and have absolute focus while doing those reps.. this is not a walk in the park that you look around and keep jogging or whatever.,. you go off focus for a sec and it might go from awesomeness to deadly..

technique is of utmost importance while going heavy.. ( i am trying to go heavy after years of moderate weights more reps schedule (kickboxing + jujutsu is me) and deadlift 145kg (3 reps) currently.. a heavy set guy in my gym tried to do that without any clue on technique and before i could say much he messed up his spine.. he went off for a long recovery process from what i heard).. Technique is what helps you protect your joints / ligaments from sharing that load as against the muscles taking the majority of it..

Nutrition -- so many of us dont understand this and hardly eat anything post workout for almost an hour.. multiple smaller meals during the day.. the concept of having casein / whey for muscle growth at the right time.. these might sound alien to a lot of folks..

Proper equipment -- not the gym equipment but knee wraps / wrist wraps etc.. these are subjective now.. but then again if you have a weak wrist (as against your shoulders lets say) and you want to go heavy on those military / bench presses then you should look into using those (and try strengthening wrist seperately as well)..

Just saying.. ( i have moved into powerlifting now (trained with some of really experienced guys and hence thought of adding the above)..

Hope this helps..

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Also, on the 1 rep max thing as mentioned earlier.. generally a 1 rep max is a test to figure out the maximum weight a person can hit without breaking himself.. in other words its a way to figure out your strength and apply that number to your training design..

Ex: so lets say you can deadlift a max of 200 kgs for just 1 rep.. so generally about 85% of this weight is what you use for deadlifting if you are a powerlifter (170kgs) and go upto the 5-6 reps range (deadlifting with more then 6 reps is anyways useless..)..

in case you want to go for toning workouts (beach body as they call it.. :P) then i think about 65% or less is recommended (130 kgs)..

too much gyaan.. but i hope this helps a bit..

[hss]

Re: The Gymnasium thread: A guide

Also, on the 1 rep max thing as mentioned earlier.. generally a 1 rep max is a test to figure out the maximum weight a person can hit without breaking himself.. in other words its a way to figure out your strength and apply that number to your training design..

Ex: so lets say you can deadlift a max of 200 kgs for just 1 rep.. so generally about 85% of this weight is what you use for deadlifting if you are a powerlifter (170kgs) and go upto the 5-6 reps range (deadlifting with more then 6 reps is anyways useless..)..

in case you want to go for toning workouts (beach body as they call it.. :P) then i think about 65% or less is recommended (130 kgs)..

too much gyaan.. but i hope this helps a bit..

Yeah, that's right about 1 rep max.

Prateek can do 11-12 reps with 180 kgs. That's awesome.

[prateek2210]

Re: The Gymnasium thread: A guide

Not a proper video as all my friends were busy with their respective workout and my trainer was busy motivating me, so I kept the mobile over my chest. Will try to get a proper video next Monday (aiming for 350kgs) on leg press. A small snapshot of my thighs are attached at the end of the video.

Some of the comments I got after the set :

• Keep some weight plates for us too. (I used almost 70% of plates)
• Can you feel your legs now?
• I hope you don't need a new hip for yourself.
• Best one from my trainer : The size is far better than people working out here.

[prateek2210]

Re: The Gymnasium thread: A guide

Ok, looks like people have gone into trance
Anyways did 320kgs of leg press, was thinking of 350 this time , but my trainer stopped me.
Video Link from FB
If people missed how my thighs look, here it is (Link)
Good thing is, the back stretching exercise that I was doing have decreased the after gym pain a lot.


Tomorrow or day after a new schedule would be made as per my body strength.

[insurancehunter]

Re: The Gymnasium thread: A guide

Ok, looks like people have gone into trance
Anyways did 320kgs of leg press, was thinking of 350 this time , but my trainer stopped me.
Video Link from FB
If people missed how my thighs look, here it is (Link)
Good thing is, the back stretching exercise that I was doing have decreased the after gym pain a lot.


Tomorrow or day after a new schedule would be made as per my body strength.

bro your form is not good in leg presses. do not lock out your knees as it is harmful for joints. instead lighten the weight and add more depth as you are not letting the weight come down much. Not locking out will also make sure there is constant tension in legs.

[Freak inExile]

Re: The Gymnasium thread: A guide

Anyways did 320kgs of leg press, was thinking of 350 this time , but my trainer stopped me.

I'm sure with calculated dehydration we'll be able to see those muscles properly.

What's the practical use of 320 kg leg press? Unless you're a professional body-building athlete.

Is it true that of all the physically competitive sports bodybuilders are the only athletes who're the weakest on the day of competition?