New Year, New Training

[jimbobsimmonds]

Right, what are your training aim for the new year?

Ive gone up to 84kgs through a combination of a lot of training and a high protein diet supplemented with beer... All i plan to do is remove the beer and increase the training a little bit and hopefully being 20 and male the body will respond and i'll be back in shape in time for summer...

[ShadownINja]

My sister bought me a pair of push up bars so I've been having fun with those inverted press ups, dips and L-sits with dips. (The latter has had me crying out the names of the Holy Family as it really tires me out! )

[Tonberry]

Goals for the midpoint of next year are;

450lbs deadlift
300lbs squat
225lbs bench

Not far from any of them so souldn't be too difficult.

Also increase weight to 15 stone at 5'9 (yes I'm a short fker).

[gareth.e]

Tonberry said:

Goals for the midpoint of next year are;

450lbs deadlift
300lbs squat
225lbs bench

Not far from any of them so souldn't be too difficult.

Also increase weight to 15 stone at 5'9 (yes I'm a short fker).

whaaaaa?!?!?

If you hit 15 stone at 5'9 you should be a mini tank with stats like: dl'in 600, squatting 500 and benching 350+

[DownUnder.]

Finished bulking up now, similar combination to the OP. Need to lose the fat now so hitting a low carb/high protein/med fat diet. Interval training, weights... funfunfun.

[Lost_BMW]

1. get wrist and shoulder injuries sorted.

2. get consistent c.8 week period of strength training in by spring - particular goals are to get shrugs to 200+ Kg and shoulder press back up to c. 125Kg

3. build from there by dropping weight/gaining fitness and flexibility by a shift back to interval training etc. by summer


The frustration of not training 'cos of the injuries has really fired me up and I'm feeling very determined. Now got to keep that fire going . . .

[Tonberry]

gareth.e said:

Tonberry said:

Goals for the midpoint of next year are;

450lbs deadlift
300lbs squat
225lbs bench

Not far from any of them so souldn't be too difficult.

Also increase weight to 15 stone at 5'9 (yes I'm a short fker).

whaaaaa?!?!?

If you hit 15 stone at 5'9 you should be a mini tank with stats like: dl'in 600, squatting 500 and benching 350+

600 500 and 350 are slightly more long term goals, and to be fair 5'9 at 15 stone isn't as large/heavy as you think.

[mcelliott]

Tonberry said:

gareth.e said:

Tonberry said:

Goals for the midpoint of next year are;

450lbs deadlift
300lbs squat
225lbs bench

Not far from any of them so souldn't be too difficult.

Also increase weight to 15 stone at 5'9 (yes I'm a short fker).

whaaaaa?!?!?

If you hit 15 stone at 5'9 you should be a mini tank with stats like: dl'in 600, squatting 500 and benching 350+

600 500 and 350 are slightly more long term goals, and to be fair 5'9 at 15 stone isn't as large/heavy as you think.

Impressive stats there, what are your body fat measurements, roughly?

[balders118]

I've bulked up to 14 stone (5 ft 8) but my legs aren't as big as they should be. SO goals for this year, cut down to 13.5 (ish) and get down to 8% body fat - so lean and ripped - half way through the year. Then bulk up to 14.7 or more with a huge emphesis on legs. Then repeat next year getting ripped at around 14 stone, probabal just under.

Strength wise this year i've hit

Bench 130 1 Rep
Squat 170 1 Rep
Deadlift 200 2 Reps

I did all my strength training when I set these about 6-7 months ago (at this point 200 was a 1 rep max for DL) but after a few months of bulking my strength had increased a lot again, getting 2 easy reps out on 200kg for my DL. Didn't try the bench and squat as I was really trying to keep focused on bulking reps not strength sets, but I reckon I could hit 135 on the bench, and at least 180 on the squat. Lost a bit of stength in the past few months as I've been ripping up and stripping fat; can't wait to get back on the heavy stuff probabaly mid spring I would imagine.

So a not unrealsitic target for 1RM at the end of this year would be

Bench: 140-145
Squat: 190-200
Deadlift: 220-230

Bearing in mind my training isn't focused at strength, more body building, I think these will still be achievable.

[mcelliott]

My goals for the next 3 - 6 months are on the aerobic side of my fitness, with a big emphasis on my cycling. I will continue my gym work, probably twice a week max, but will drop my weights slightly and increase my reps, but stopping leg work altogether (even though I really enjoy that side of weight training) as this can sometimes leave the legs feeling a bit heavy and lethargic for hardcore aerobic workouts. From January I shall be doing at least two sessions of football a week, as well as two or three sessions on the bike - two road sessions and one turbo session class (a bit like spinning). The turbo sessions will last about 10 weeks and will give me a very good base for the coming months. On top of this, I will be spending a week cycle training and ski-ing in Alpe d'Huez (some fantastic cycle routes) and then again in July, but for two weeks, staying at the bottom, waiting for the Tour to come past.

[Morba]

stay injury free would be nice.
10% on top of my big 3 would be good (which would see me doing s/d/b 250/300/170 ish).

[Parsnip]

3.15 at the Berlin Marathon

Run a 17.30 5km

Under an hour for an IM distance swim (3.8km)

Start looking after my self a bit better - stretching, massage etc.

[Ordinary_Chap]

Lost_BMW said:

1. get wrist and shoulder injuries sorted.

2. get consistent c.8 week period of strength training in by spring - particular goals are to get shrugs to 200+ Kg and shoulder press back up to c. 125Kg

3. build from there by dropping weight/gaining fitness and flexibility by a shift back to interval training etc. by summer


The frustration of not training 'cos of the injuries has really fired me up and I'm feeling very determined. Now got to keep that fire going . . .

Shoulder press at 125kg! Thats a mighty weight!

[Ordinary_Chap]

Now I've completed my move my plan is too get hard back at it after living in hotels for the past few months.

So deep into training for the next 6 months and eat very clean in prep for my summer holiday!

[Lost_BMW]

Ordinary_Chap said:

Lost_BMW said:

1. get wrist and shoulder injuries sorted.

2. get consistent c.8 week period of strength training in by spring - particular goals are to get shrugs to 200+ Kg and shoulder press back up to c. 125Kg

3. build from there by dropping weight/gaining fitness and flexibility by a shift back to interval training etc. by summer


The frustration of not training 'cos of the injuries has really fired me up and I'm feeling very determined. Now got to keep that fire going . . .

Shoulder press at 125kg! Thats a mighty weight!

One of my relative strong points - I used to do work sets at 120Kg and could do low reps with this weight so just want to get back into similar territory; my 'natural' level in periods with no specific shoulder work seems to hover around 95Kg but I did get a run in last summer that quickly saw some gains from there so aim to get back into it.

Mind you, put into context with diddley's 70kg dumbell press it's not so clever!

[Sideways Rich]

Aim for me is to start training (properly)! I manage to get to the gym roughly once a week on average and do a little cardio and then some weights which I'm aware is probably of little benefit.

I used to train regularly about 6 years ago but don't seem to make the time that I use to.

Realistically with work and travelling I could train at the gym 3 x per week (2 x weekend and 1 session in the week).

Can anyone recommend a training program for 3 x 45 min sessions per week that will help a 5ft 8 73kg chap add a little muscle (say half a stone max) and reduce body fat?

I was thinking of splitting the routines up as follows - Chest/Back for 1x session, Legs 1x session and Bicep/tricep 1x session.

Though I keep reading that compound (is that even the right expression) lifts are more effective, I also saw a post on here advocating 20x rep squat workout is the way forward.

Any tips/guidance welcome - I'm feeling my way back into training but quite happy to put the graft in.

[Ordinary_Chap]

Sideways Rich said:

Aim for me is to start training (properly)! I manage to get to the gym roughly once a week on average and do a little cardio and then some weights which I'm aware is probably of little benefit.

I used to train regularly about 6 years ago but don't seem to make the time that I use to.

Realistically with work and travelling I could train at the gym 3 x per week (2 x weekend and 1 session in the week).

Can anyone recommend a training program for 3 x 45 min sessions per week that will help a 5ft 8 73kg chap add a little muscle (say half a stone max) and reduce body fat?

I was thinking of splitting the routines up as follows - Chest/Back for 1x session, Legs 1x session and Bicep/tricep 1x session.

Though I keep reading that compound (is that even the right expression) lifts are more effective, I also saw a post on here advocating 20x rep squat workout is the way forward.

Any tips/guidance welcome - I'm feeling my way back into training but quite happy to put the graft in.

Doing a weight lifting split should work although my preference would be Chest/Tricep, Back/Bicep, Leg days since you use those muscles together or push/pull if you like.

Compound lifting really is the for me the only way to train the body properly and squats would be classed as a compound lift since you work a lot of muscles doing a squat. I rate squats as one of the most important if not the most important in terms of exercises.

If you are also trying to reduce fat adding a little cardio into the end of each session will help but truthfully your diet needs to be good mainly if you are training 3 times a week. About 70% of the result comes from diet.

[ShadownINja]

Oh, just remembered. Climbing endurance is something I want to continue working at especially when doing overhangs. Any suggestions apart from climbing more often?

[Morba]

ShadownINja said:

Oh, just remembered. Climbing endurance is something I want to continue working at especially when doing overhangs. Any suggestions apart from climbing more often?

Head to a park and play on the monkey bars / climbing frames.

[ShadownINja]

Morba said:

ShadownINja said:

Oh, just remembered. Climbing endurance is something I want to continue working at especially when doing overhangs. Any suggestions apart from climbing more often?

Head to a park and play on the monkey bars / climbing frames.

So just keep doing stuff, basically? There's no clever thing like bursts of movement or holding at 90 degrees every hour? Or pyramiding weights? Or anything like that?