Gym goers here?

Just wandering on the off topic thought who trains regularly here in the gym, i mean weight training none of this fannying around with yogafartes etc!Wanting to know how people are getting on, what supps you are taking what your programmes are, just out of interest really.

I've gone from 18yrs old 12st 8lbs at 6ft2, to 21 15st 10lbs. But currently, well in about two hours having knee surgery after a rugby injury so can finally train my legs again!Just wandering how other people were getting along.

Specs on:

Deadlift 3 Rep max
Squats 3 Rep Max
Chest Press 3 Rep max

Welchy

i weight train, 6ft2 16stone.
weight training can get very in depth, best off reading books, magazines etc. and as for supplements, if its legal. its crap. simple

I'm a Personal Trainer mate, not sure what you're after but on looking at that session, it's limited and totally focussed on power. I can't go into the detail needed here to help as it would take too long but if you ask a specific question I'll do my best to help.

T

lol no no, im not after advice!I have strength and conditioning coaches for my rugby at uni so they sort me out pretty well, did my 3rep maxs to see how i deteriorate over two weeks as Im back today after knee surgery and will be pent up for a couple of weeks. Just really a question of who's out there, who really has the time to work on car and keep fit!lol.

And cuthbert, creatine, caffeine, l-glutamine and whey are all staples to anybody and are perfectly legal my friend, but i definately know what you are saying!

i am starting to weight train again for rugby pre-season, and its not much fun getting home from work late and doing the weights, or is it getting up early to get some in before work.
i'm getting my brother to sort me some suppliments as he is a p.t (like tian) and should know whats best for me.

what did you have done to your knee welchy? i'm guessing ligament re-construction. if so, shouldn't take too long to get back to playing again. (my brother's had his done  3 years ago, operated on in january, played september) now he's waiting to be able to play again since dislocating his hip.(ouch)

Tian, where abouts do you work?

dan

cuthbert said

i weight train, 6ft2 16stone.
weight training can get very in depth, best off reading books, magazines etc. and as for supplements, if its legal. its crap. simple

Wrong, the right protein used in the correct manor will help you.  Creatine is also another good supplement which aids recovery time.

Alex

welsh-mk1 said

the right protein used in the correct manor will help you.
Alex

Just out of interest and I'm not trying to be funny but, what is the right protein and the correct manner?

T

Dan mate I'm based in London and I'm currently working with two Club Rugby players at the moment. Sports specific training's the best as the client is internally motivated and you have tight parameters to work in, none of that "I want to tone up" malarky!


welchy, to answer your question, I never use reps that low but if it helps I'm currently 230lbs in my skids, leg press 630lbs for 4 sets of 10, dumbbell press 260lbs for the same reps and sets and never deadlift or squat much, bad back from years ago! Besides I'm not in to power these days but more interested in performing specific functional exercises, I went through all that beach muscle stuff years ago lol.

Anyway as I'm sure you know plans should change every eight weeks or so depending on the results from an assessment. This is just what I'm doing now. In a few weeks time it will change with the weights going up and reps as low as 6 or down with reps as high as 12. I won't bore you with my whole programme though as I need my bed to be at the gym by 6.30 tomorrow morning lol!

Oh and good luck with the knee surgery, I've had both mine done.

T

whre about in london are you T? my brother is in twickenham, but he works at VA in sunbury i think wher londin irish train.
he is looking to ge a ports re-hab / physio job with one of the local rugby culbs.

you got any decent contacts?
dan

dji8785 said

whre about in london are you T? my brother is in twickenham, but he works at VA in sunbury i think wher londin irish train.
he is looking to ge a ports re-hab / physio job with one of the local rugby culbs.

you got any decent contacts?
dan

I see, I'm not really going down that route TBH but I'll keep my ears open for you as a couple of guys I train are from South West London. I'm personally based up in North London though.

T

Iv just started back at the gym. i go mon to thurs every week only 2 weeks in though.
Looking to be getting back into the rugby as i was working away on boats a lot the last 3 yrs so mainly excercising your belly into a beer keg   .
The first week back into it was a bit of pain but better now. not really wanting to go posing down the beach but want to be a bit fitter so wait and see what happens
Not at the stage where i enjoy it yet tho see some who look forward to the gym thats not me i go as necessity.

Hobo

welsh mk1
protein isnt a supplement.
creatine?? rubbish, there is only so big you'll get withount the aid of some 'juice'.

Tian said

welsh-mk1 said

the right protein used in the correct manor will help you.
Alex

Just out of interest and I'm not trying to be funny but, what is the right protein and the correct manner?

T

For example there is three main types of protein, egg, soy and whey.  Whey protein has the highest value in providing amino acids, which result in building and retaining muscle tissue, most people trying to build or maintain muscle will use whey.  Egg has been used for years by people drinking egg whites or cooking many at a time which was a potentially unhealthy way on obtaining protein so this has now been put into shake form.  Soy protein is a complete protein and is generally very low in or free of fat, cholesterol, and lactose, it can be used as a meat substitute and is more than just an ingredient for a protein shake, it can be used for cooking instead of flour.  The correct manner is due to when you take it and how much you have.  Protein has to be used at the correct times to be most affective and in the correct amounts too much or too little will deem it basically useless.
Also cuthbert, protein is a supplement just because it occurs naturally doesn't mean it isn't, obviously it is more of a supplement when in the shake form.  As for creatine i didn't say that you can use it until your a balloon, i said it helps aid recovery time which it does and you can train your body to reach a certain size without 'juice', rugby players for example.

Alex

Okay mate but as I understand it Protein is protein, no matter what it comes from. As for the Essential Amino Acids they're essential as the body cannot manufacture them itself. Also the body can only digest and therefore metabolise a set amount in any 24hr period and anything over this amount will be passed in your pee or used as a poor source of energy. You may eat as much protein as you like from as many different sources as you desire but the enzymes used to transport protein across the lining of the upper intestine are not selective and if you dose up on the eight Essential Aminos you'll just be deficient in the others who didn't get a look in as they were out numbered. Even if you take an old fashioned broad spectrum protein drink there's a limit to what you can metabolise.

I'm no expert and I'm not saying your wrong in your but I have done a Weight Management Adviser course and that's a rough summary of what I've been taught. Each to his own though and what I know about Creatine flies in the face of my personal real ife gym experience too so you pays ya money…

T

Tian said

Okay mate but as I understand it Protein is protein, no matter what it comes from. As for the Essential Amino Acids they're essential as the body cannot manufacture them itself. Also the body can only digest and therefore metabolise a set amount in any 24hr period and anything over this amount will be passed in your pee or used as a poor source of energy. You may eat as much protein as you like from as many different sources as you desire but the enzymes used to transport protein across the lining of the upper intestine are not selective and if you dose up on the eight Essential Aminos you'll just be deficient in the others who didn't get a look in as they were out numbered. Even if you take an old fashioned broad spectrum protein drink there's a limit to what you can metabolise.

I'm no expert and I'm not saying your wrong, it's your body but I have done a Weight Management Adviser course and that's a rough summary of what I've been taught. Each to his own though and what I know about Creatine flies in the face of my personal real ife gym experience too so you pays ya money…

T

Tian said

I'm no expert and I'm not saying your wrong in your but I have done a Weight Management Adviser course and that's a rough summary of what I've been taught.
T

I expanded on what i said which is what you wanted, so no worries.  I just read articles and research a little before i choose a protein, so i'm far far from an expert just like to have a general idea of things i do.

Alex

welsh mk1.

well take ur shirt off and well see who looks better. hahahahahah

cuthbert said

welsh mk1.

lets take ur shirt off and well see who looks better. hahahahahah

T :lmao:

cuthbert said

welsh mk1.

well take ur shirt off and well see who looks better. hahahahahah

I'll take that as your response to my reply then.  Unfortunately i don't go to the gym to show off my body cuthbert, just to feel good about myself.   :wink:

Hi guys

Just thought i could clear this up but I am also a personal trainer but also teach degree sport nutrition and have a masters.

Welsh-mk1 is correct the release of protien is not only the rating of its quality but also the speed in which it is digested and released in to the blood stream.

Casien protein takes around 8 hours to be absorbed and is used to supply protein (amino acids) over a period of 8 hours, so it drip feeds your muscles. Usually taken before bed or when you are not able to have protein for a period of time.

Whey protein has a digestion rate of around 1-2hrs, so is used as a post training exercise. It is easy to make and can be made to taste nice

Hydrolysed whey is a pre digested protein which means some of the molecules are taken of the digestion process, which means it goes through your stomach and into the blood stream in about half an hour. It is the best for of post exercise protein but to say it is bitter is a massive understatement. You do get used to it though….if you hold your breath!

Obviously other kinds out their but these are the basic types that all build from when trying to make the "make yourself massive in 3 weeks" protein drink!

Protein of around 1.8g per kg body weight, carbs and creatine are the only researched way to be strong and musclular…..apart from jabbing roids in your behind!

Hope this helps

Dan