Strength Weight Training: Anything and Everything II

[ThePezDispenser]

What?

No barbells?

Insane!

 

[Kong]

WOW.

No bench press?

 

[lysp]

Is that the 24/7 gyms?

I think the reason is due to people being able to go in at 3am unsupervised without any staff there.

Basically to stop them necking themselves.

 

[fairdinkum]

Yeah, sounds crazy, aye?

One Smith machine, four flat benches, two adjustable benches, one machine press, one machine isolated press. So a lot of people do dumbbell benchpresses on the flat benches, and some people use the Smith machine for benchpresses as well.

No squat rack. No freeweight barbells. Just a whole heap of weighted dumbbells and machines.

I was in the gym once when some blokes walked in, taking photos of the toilets and stuff (when nobody was using them, obviously). I had just finished my own workout so asked them what they were doing. Turned out they were from Melbourne and were about to open their own Jetts franchises in Melbourne suburbs, so were taking a peak at how things are done in QLD.

I said to them (and the following is paraphrased), 'Let me give you lads a tip. You need proper benchpresses. And a squat rack. Otherwise you'll never get the meatheads, and that's a massive market'. They replied, 'Nah, you don't see. Jetts don't want that market. It's a 24/7 gym so we don't want any equipment that is potentially too dangerous without supervision. You won't find a benchpress in any Jetts in Australia. That's the whole idea'.

Put simply, they don't want serious lifters. I'm a fair way off a serious lifter myself so I fall into their catchment market, I guess. The good news for you serious lifters, though, is that when Jetts finally makes it your way, a lot of the posers should ditch your gym and join up at Jetts. No more bicep curls in the squat rack.



EDIT: cfol on the money.

 

[J_Moore]

The anytime fitnesses round here have free weight barbells, I'm fairly sure.

Anyway, you can do RDL's with dumbbells. You can do most exercises with dumbbells. How high do they go?

 

[GeeUUess]

Erm...

"Would love to but the gym I go to doesn't have a squat rack or any free-weight barbells. The closest thing it has is Smith machine and I refuse to even use that thing for squats, that's how little I think of those machines."

Jetts Fitness don't have proper benches for benchpressing. It's policy. Jetts is massive in QLD and they are slowly expanding into the Vic market as I understand it.

Change gyms.

 

[ryzz]

hey kirky / whomb / whoever.

my mate is a pt / lifter, wrote me up this plan to get back into it, and looking for your thoughts on this and any changes you would make. at this stage a rest day between each day.

Day 1
Chest - Tris

Bench 4 x 8
incline bench with dumbells 4 x 8
lying down flys with dumbells 4 x 8
lying down tricep extensions (over face) 1 x 8
then
chest press 1 x 8 (hands close) <-- do these two x 4
Weighted dips 4 x 8 (on bench)
lat pulldowns 4 x 8

Day 2
Legs - Shoulders

1 x 20 naked squats
2 x 20 max squats
1 x 20 half max squats
sitting shoulder press 4 x 8
front raises (knees to above head) 4 x 8
Jesus raises (shoulders to above head) 4 x 8 (not sure what theyre called)
shrugs 4x8

Day 3
bis - back

Curls (dbells, superset) 3 x 8
Curls (ez bar, superset) 3 x 8
bent rows 4 x 8
rack pulls 4 x 8
lat raises 4 x 8
pullups

rubbish it if its no good so i can make some adjustments!

thanks lads!

 

[fairdinkum]

Anyway, you can do RDL's with dumbbells. You can do most exercises with dumbbells. How high do they go?

Up to 40kg I think. Ill check next time I'm in.

Change gyms.

No way. It is a two-minute walk away, $11/week, 24/7.

As somebody who doesn't lift seriously, the place ticks more than enough boxes for my money.

 

[cptkirk]

if you're just getting back into then surely an full body program using nothing but the major lifts is the way to go...

day 1 - squats, chin ups, core
day 2 - military press, reverse lunges, chest supported rows, core
day 3 - deadlifts, bench press, seated row, glute ham raises, core

i just popped the main stuff in and you can add in what you like (arms i bet...)

 

[ryzz]

i see, for the core, what kind of stuff should I be doing. planking etc?

 

[cptkirk]

anything from here:

http://www.youtube.com/watch?v=fU_0nSraaoU

 

[ryzz]

righto, so basically just plank and get out my big balls and roll around on them.

anything else i should note?

 

[cptkirk]

there's a part 2 with harder core stuff on it

just pick a wt and do 25 QUALITY reps with it...choose a wt you get 6 reps with on the first set

 

[GeeUUess]

Up to 40kg I think. Ill check next time I'm in.



No way. It is a two-minute walk away, $11/week, 24/7.

As somebody who doesn't lift seriously, the place ticks more than enough boxes for my money.

Fair enough for your situation then I guess. $11 is cheap for someone just looking to keep in better shape and health.

 

[ryzz]

wt??



6wt's

 

[ThePezDispenser]

Any particular reason chest/tri day has a lat pulldown exercise?

Definitely focus more on compounds, legs especially, that program has you doing more tricep work than leg work.

I've seen a few blokes in my gym lately starting bi's then going onto back, I don't really understand it myself.

 

[ryzz]

nope no idea, just what was given too try, but you guys seem to be much more in the know so thought I would bring her in here to try before I buy

 

[ben_1301]

Ryzz if you could find a 4th session per week I would suggest a push/pull type split and just roll in around twice per week, simple, easy to track & would get results!

 

[Brad Goodman]

Usually I do weights on a Saturday and run on a Sunday (or vice versa depending on whether I can get to the gym Friday night), however I will be hungover on Sunday so I'm going to do both a weights session and a running session on Saturday.

Should I go:

a)Run AM/weights PM

b)Weights AM/run PM

c)Both in one session

Leaning towards the first one but was wondering (and I think this may have been covered previously but can't be bothered looking) if there was any hard and fast rule towards this kind of thing or is it just personal preference?

 

[cptkirk]

no brainer, wts in am

 

[Syphoncom]

I find I just can't do weights in the morning, and that's been on the off days when I don't have work.

I guess if you've got Saturdays off, whatever works. I'd personally rather do both in the same session, but also because I know I'd end up skipping one or the other if I were splitting them up every week.

The only other thing I'd worry about is the temperature depending on the time you're running as well. Take that into consideration if you think it would matter.

 

[George Washington]

Here's one for Kirky/whomb/ the brains trust.

Why do I feel it in my glutes when I do bent over rows?

 

[ben_1301]

Thinking it's because your Glutes/hams are isometrically contracted to hold you in your hipflexed position while you perform the rows.

 

[cptkirk]

as stated it's gotta contract isometrically but it does so in a stretched position which may indicate a bit of tightness back there

stretch them before bent rows next time and see if it makes a difference

 

[George Washington]

Yep definitely feels like they're being stretched, by the end of the set my glutes feel most tired.. Will give that a try, cheers Kirky.