Strength Weight Training: Anything and Everything II

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Training Mad said:
Dose anyone know any dealers in Victoria for a Texas power bar?
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Not that I know of
There's a few interstate
http://www.macarthurfitnessequipment.com.au/product/barbells/texas-power-bar/
http://barloaded.com.au/ (These seem WAY too expensive)
https://fitnessequipmentking.com.au/texas-power-bar.html

They've gone up heaps the past few years it seems. Gym and Fitness as well as Underground Elite were selling them for $500-600 4-5 years ago

Any reason you're after the Texas specifically? There's a few cheaper alternatives at similar quality (ABC, Rogue are 2 that immediately spring to mind)
 

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Aeglos said:
Not that I know of
There's a few interstate
http://www.macarthurfitnessequipment.com.au/product/barbells/texas-power-bar/
http://barloaded.com.au/ (These seem WAY too expensive)
https://fitnessequipmentking.com.au/texas-power-bar.html

They've gone up heaps the past few years it seems. Gym and Fitness as well as Underground Elite were selling them for $500-600 4-5 years ago

Any reason you're after the Texas specifically? There's a few cheaper alternatives at similar quality (ABC, Rogue are 2 that immediately spring to mind)
Click to expand...
Thanks mate, just been doing a lot of the big 3 and I need another bar, this was recommended to me.
 
Training Mad said:
Thanks mate, just been doing a lot of the big 3 and I need another bar, this was recommended to me.
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I would honestly go with either Rogue or ABC. ABC are in Mordiallic (or Moorabbin, always get those 2 mixed up) so you can pick up. They also offer a variety of knurking so you can pick the one that you want
http://www.rogueaustralia.com.au/rogue-ohio-power-bar-20-kg-au
http://www.australianbarbellco.com....0&SZIDX=11&CCODE=BOP220&QOH=0&CATID=400&CLN=2

This is the Rogue with 280kgish

And the ABC with 350kgish
https://www.harrisstabilitysystems.com.au/images/sobipro/entries/69/Shaun Bostock 4.jpg
 
Aeglos said:
I would honestly go with either Rogue or ABC. ABC are in Mordiallic (or Moorabbin, always get those 2 mixed up) so you can pick up. They also offer a variety of knurking so you can pick the one that you want
http://www.rogueaustralia.com.au/rogue-ohio-power-bar-20-kg-au
http://www.australianbarbellco.com....0&SZIDX=11&CCODE=BOP220&QOH=0&CATID=400&CLN=2

This is the Rogue with 280kgish

And the ABC with 350kgish
https://www.harrisstabilitysystems.com.au/images/sobipro/entries/69/Shaun Bostock 4.jpg
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Thanks the abc are better price too.
 
godons123 said:
Hey guys
My girlfriend has just signed up to my gym and has asked me to help her out a bit. She's quite thin and says she just wants to 'tone up a bit'...;). She will probably only be getting to the gym twice a week. Any advice in helping me get her started on a routine?
I'm trying to convince her that resistance training is the way to go rather that sitting on a bike or the treadmill for 60 min. I also figure only going twice a week she can afford to do her whole body in both sessions.
My basic 'program' for her looked something like this...All 3x10 sets
Goblet Squats, Lunges, DB press, DB incline press, DB Shoulder press, Lat pulldown, Seated row, Triceps pushdown, Bicep curls. Then finish with some short high-ish intensity efforts of the rowing machine/cross trainer.
Any advice or help would be great, i'm far from qualified in this area.
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yeah, on the right track but still a bit of work there.

cut out the arm exercises. seriously, no one needs this s**t anymore unless they're actual bodybuilders. the arms get work in pulling and pushing exercises. I personally haven't done a specific arm exercise going on 3 years now, and although they're not massive guns, it's plainly obvious that my arms currently do some lifting.

for a beginner i'd break it down to 7 categories and pick an exercise from one of them.
- core stability: plank variations; quadruples hip ext
- hinge: glute bridge; hip thrust; kb rdl
- squat: bw squat; goblet squat
- lunge: rear lunge; walking lunge
- upper pull: db row; pull down
- upper push: db bench; standing oh db press
- cardio intervals at end.

set up 2 workouts alternating with those exercises each session rather than fitting them all into one workout.
 
31st January Light Weight/High Rep Pull Workout 88.1kg

Dumbbell Row 50kg each 15,8,8
Wide Grip Pullups 10,7,7
Mixed Grip Barbell Rows 60kg 10,8,8
Mixed Grip Barbell Shrug 100kg 10,9,8
Double Underhand Grip Chin Ups 8,7,7
EZ Bar Bicep Curls 32.5kg 9,6,6
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DOMS from this workout are absolutely next level :)
 
showdownhero said:
Forearms were fried after the 3 sets of dumbbell rows
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Do you use a hook grip? So thumb under the DB...takes some pressure of the forearms and more emphasis on the back muscles.
 

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saj_21 said:
Do you use a hook grip? So thumb under the DB...takes some pressure of the forearms and more emphasis on the back muscles.
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No I haven't to be honest.

If grip starts becoming an issue I might use straps (as in a krok row) but my forearms are a bit long and skinny so I figure they could use the workout :)
 
Not sure if this has been discussed - Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis.2016 - https://www.ncbi.nlm.nih.gov/pubmed/27102172

"When comparing studies that investigated training muscle groups between 1 to 3 days per week on a volume-equated basis, the current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week. It can therefore be inferred that the major muscle groups should be trained at least twice a week to maximize muscle growth; whether training a muscle group three times per week is superior to a twice-per-week protocol remains to be determined."

Anecdotally I'm making the best gains of my life 3 1/2 years into weights training since switching to a high freq. push/pull/legs routine. Granted I've never been as consistent with diet + training as I'm now, but it "makes sense" to train muscle groups more frequently for better hypertrophy gains.
 
WakeUpPies said:
Not sure if this has been discussed - Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis.2016 - https://www.ncbi.nlm.nih.gov/pubmed/27102172

"When comparing studies that investigated training muscle groups between 1 to 3 days per week on a volume-equated basis, the current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week. It can therefore be inferred that the major muscle groups should be trained at least twice a week to maximize muscle growth; whether training a muscle group three times per week is superior to a twice-per-week protocol remains to be determined."

Anecdotally I'm making the best gains of my life 3 1/2 years into weights training since switching to a high freq. push/pull/legs routine. Granted I've never been as consistent with diet + training as I'm now, but it "makes sense" to train muscle groups more frequently for better hypertrophy gains.
Click to expand...

Same for me, the majority of m ly training for the last 4.5 years would of been push/pull/legs twice a week of some kind.
 
saj_21 said:
Same for me, the majority of m ly training for the last 4.5 years would of been push/pull/legs twice a week of some kind.
Click to expand...

I add frequency based on feel ... I really like the push/pull/legs split in principle though. I'm similar & build my program around a compound upper + lower body push & pull (e.g bench, weighted pull ups, squat, deadlift) with assistance. Simple & effective. I love it. I've been adding some LISS & a mixture of aerobic & anaerobic training too & I've never felt better.
 
Aeglos said:
Not that I know of
There's a few interstate
http://www.macarthurfitnessequipment.com.au/product/barbells/texas-power-bar/
http://barloaded.com.au/ (These seem WAY too expensive)
https://fitnessequipmentking.com.au/texas-power-bar.html

They've gone up heaps the past few years it seems. Gym and Fitness as well as Underground Elite were selling them for $500-600 4-5 years ago

Any reason you're after the Texas specifically? There's a few cheaper alternatives at similar quality (ABC, Rogue are 2 that immediately spring to mind)
Click to expand...

I'm training the exact same way at the moment. High frequency PPL ftw
 
Oddly enough my single best period of gains came on 1/week frequency for muscle groups (though admittedly with a bit of overlap which I'll post below), however I've had far more consistent, death by 1000 cuts progress on 2/week frequency for muscle groups (upper/lower)

The lower frequency week looked like this
Day 1 - volume bench + chest and shoulders
Day 2 - heavy squat + legs and hips
Day 3 - heavy bench + arms and abs (iirc I used a lot of compound movements for arms like close grip bench, dips etc which involve a fair bit of chest and shoulders)
Day 4 - volume squat + deadlifts (cycled heavy, medium speed over 3 weeks) + back (including low back which basically doubles as glute/hamstring)
 
Interesting discussion - Lyle McDonald summarized reports (admittedly this was a few years ago) and trialled their findings with his trainees and found 2 x muscle group within an 8 day split was ideal although impractical for most people who will focus on weekly splits as that it easier for most working people to work around.

* In B4 the classic bb.com argument on 3.5 day splits per week.
 
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