Gym

i always include the weight of the bar, i think most bars are 20kg as that is the weight of the bar in the olympics and all olympic weight benches have 20kg bars. not tried my 1 rep max in a a good few months.

 

I have never free-benched properly/consistently. I will at some point when I move Gyms but when i do it i'm going to find what is comfortable for me then add 1kg per week and go from there. It's supposeed to work if you add that amount on to a weight you are really, really comfortable doing. This is for sets though, not 1 rep max.

 

What do yous do for back?

is this good enough to work every muscle in the back? :


Back:
Lateral pull-down 3 x 8 reps 30kg-35kg-40kg Lateral push-down 3 x 15 reps 20kg Low row 3 x 8 reps 35kg-40kg-45kg
Dumbbell row 25kg 3 x 10 reps Shrugs 3 x 10 reps 100kg Lower back extension machine 3 x 10 reps 40kg- 45kg-50kg

 

i dont do free weights at the moment either, simply because it free weights area at the gym is always mobbed, so i just do fixed resistance just now but i still feel it working. i think ill go tomorrow and see my 1 rep max.

as for your back, id say that is plenty.

 

Let us know how you get on mate

Aye it's the same at my Gym and you get these lads who have three sets of Dumbbells near them and say theyre using them all. Sometimes it's not the best. But whatever lol... Have to say i am enjoying building up a bit on the machines, trying to get a foundation for free weights. Especially on Chest Press.

Just wanted to make sure because i was thinking i wasn't building anything on my rhomboids and traps because the Lateral Pull-down mostly works your lats i believe and i want to be a bit thicker round my back. I love the back extension machine for that which works the spinae (the lower back). I can feel that instantly when i do it.

 

do you know your 1 rep max like? i havent done it since christmas, and ive only been taking weights seriously for about 10-11 months.

 

pfft. not really seeing as my Gym has a Smith Machine only and i never do my Chest on it. Prefer either free weights or machine for that. I have only ever went to a Gym with a free-bar bench once and that was in Hamilton (Esporta) about a year and a half ago, again i didn't know what i was doing.

I reckon i have only really learned everything about 8 months ago, before that i would do anything at the Gym and thats what not to do for gains.

 

What do people think is more worth doing in my back workout, since they're very similar,

Low row or single arm dumbbell row?

 

see chin ups, do they work the bicep more or the back more?

 

i always thought the bicep because that is what you pull with but i have seen it included in back workouts. perfect when you do back and bicep on the same day, it would seem.

 

yeah, i used them to replace one of my bicep exercises because i need to add more to my back, but i thought it also used biceps so it would be good for both.

 

It is yeah. I used to do Back and Bi's on the same day but i found that my Biceps were nacked after doing all my Back Exercises- which i done first. So i now do Triceps and Back on the same day/session.

 

pull ups do back more than arms, low row is brilliant for back.:icon_mrgreen:

 

Low Row or single arm dumbbell row ? which one? don't want to waste energy doing both

 

low row for me mate.

 

Aye a think al stick with that to be honest. had a cracking back sesh yesterday.

 

i had a quality tricep session yesterday, my rest day today and im bored lol.:icon_mrgreen:

 

Got to have the rest days. I'm one day in one day off with the weekend off. Monday-Wed-Fri my Gym days. I get easily tempted to go and do some weights on my rest days.

 

I heard one arm rows are better, as you are able to lift more weight, therefore more growth.

What do you do for triceps? The only one I do is tricep pushdown on a cable machine and dips on a bench.

 

I might alternate by week actually