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Found 5 results

  1. Long term Training around ruptured discs

    Hi guys first post, I'm looking for some input from any experienced guys who've had to train around some pretty bad long term injuries by thinking outside the box abit I've got nerve damage down my back from a ruptured l5 s1 disc where I've lost the majority of strength and feeling in my leg, calf and foot I've had one op on my back but basically I'll never get back to normal and if it gets any worse a spinal fusion is next but this would be subject to another injury, so if i basically take care and plod on as I am now and strengthen my core things will stay as they are long term which is bearable This is what I'm typically doing up until the last lockdown. Basically 3 days in a row full upper body fri, sat, sun due to work Dynamic warm up 10min slow walking on a treadmill 10 min core work and mobility Chest 3 to 6 sets 8 to 20 reps Usually flat bench or decline but also incline dumbbells, hammer strength chest press, cable flys, push ups Upper back 2 to 5 sets with 8 to 15 reps from the below Chest Supported rowing machine with weight stack, dumbbell rows with chest resting on 30/45 degree bench, cable face pulls Lats 2 to 5 sets 8 to 15 reps from the below Lat pull down variations, macine assisted pull ups( much better for neutral spine)hammer strength pull down machine. Cable straight arm pull down ( lat isolation excercise) Shoulders 4 to 6 sets 8 to 20 reps from the below lateral raises, cable or dumbbell one arm upright rows, rear delt flyes, very light one arm dumbbell overhead press or Smith machine OHP but almost a very high incline chest press - overhead pressing loads the spine so I don't waste much time on this as its dangerous Arms 2 to 5 sets for bis and tris Dumbbells or cable work. Using a bar is to risky same with dips I'll also be doing 20 to 30 min on the stair master at the end of each sessions when things reopen Because my right leg basically doesn't work because of nerve damage I'll also be doing one day at home for mobility work and basic body weight leg stuff- squats, lunges, glute bridges etc no need to be in a gym for this The above looks like overkill 3 days in a row but I literally do a 10kg per side on bench to give you an idea what sort of weights I'm doing it doesn't even feel like I've done much by the end of the third day so it makes me feel its not worth bothering with if it's doing not much more than mild cardio work Please let know any suggestion for the best way to train on weekends around this injury to actually make some progress where I cant train heavy at all and I cant really increase the weight as time goes on so I have to make the most of really lightweights I'm going to be throwing as many techniques to up the intensity as I can I.e drop sets. Static holds. Rest pause/ DC training, pre exhaustion, 10 sets of 10+ with short rest,negativesb etc etc Please let me know any suggestions or what you'd do to get the most out of the gym
  2. Hi. 12 weeks ago I bought 95kg of weights, two dumbbell bars and a bench (just before prices shot up 500% thanks to Corona!) to begin training (as a beginner). My diet, I think, is great; in terms of quality and timing. I follow Athlean-X on Youtube for training, so I believe my training to be very good. With such a meagre amount of weights and equipment available to me, I haven't been able to train for strength. I train a push, pull and legs routine every 4 days. When I can finally alternate with dedicated strength training, can I expect to get a significant increase in lean mass gains? To this point, at 5ft 11, I've gained 11lbs and lost 1.5 inches from my waist starting at approx 25% bodyfat. I've been really pleased with my results, and the anticipation of (potentially) more quick gains from a different form of training is..... Cheers, Dave
  3. What is the greatest natural routine for both strength and hypertrophy for someone that likes being in the gym 5 days a week? Previously did 6-day PPL routine but looking to train for 5 days a week and still hit the muscle groups twice a week. I was looking at PHUL with an extra day on Saturday for shoulders. Any others?
  4. Hello. Im new here and hope I can get some help. I apologized in advance for a long write up but feel you need some details to answer some of my questions. Iv been training since mid-teens, and hit training hard in my late 20s into my early 30s, made some nice gains, then stopped and never returned until now in my mid-40s. I had made many mistakes through this time such as sticking to the same routine doing the same exercises on the same days, and not understanding that there were more ways to induce hypertrophy than just lifting more weight. I Trained with my brother back then and we both feel we need to get back into shape while we can in our 40s. Of course, we started off where we left off, and I have been spending some time learning some of what we did wrong including making a mess of our diets. The difference back then was in our 20s our body could handle these mistakes better than now because we have no injuries, wear and tear, higher test levels, and much faster metabolism. One of the reasons we stopped is it just took over our lifes, we wanted to come back and make it more simple while not having the same high goals as back then. I have been following the videos from AthleanX on yourtube and perform our exercises based on Jeff Cavalier,s good form. Goal: Loos fat. was about 22% bf, now about 16%, aim is to see upper abbs around 14% bf Get fitter, more agile, athletic Gain muscle Routine: I have back for 8 months doing my same old routine for this time so far. We perform all core exercises and change them from week to week. Al sets are with good form and aim to do at least 3 to 4 sets with negative reps. Mon: Chest, Triceps, Wed: Back Biceps, Friday: Legs Shoulders. 5 days a week I follow AthleanX Abb promise which is a short but intense workout around 6 min long. Diet: I stated off using the Samsung S health app to get myself going, then gave it a few months, then returned to check on it for a week. I started off with in mind to lose fat gain muscle by dropping calories to kik start it off. First 6 months sub 1200kcal. All clean foods assisted with 2 protien Isolate shakes per day . I was getting 1g per lb of body weight. I was not clued up on marcro splits, I just made sure I was eating healthy, where as in fact I was not getting enough callories in and certainly not enough fats. Jan 2019 I was 14.1 stone. June 2019 I was 13.4 stone. July I stopped loosing weight at 13.2 stone. From 20/08/19 I upped my diet, looked at my macros and started off with 1600kcal and each day raised it a bit hovering around 1800kcal, at times higher into 2000kcal. 01/0919 my body started to shift weight going down to 13.1 stone assumed from the kick start of my metabolism. 09/09/19 Im now at 12:13 stone. Progress: Jan 2019: Weight 14.1 stone Biceps: 15" Waist: 36" Chest 41" I could not lift my body weight up on lat bar for more than 1 rep Sep 2019: Weight 12.13 stone Biceps 16" Waist: 34.2" Chest 44" I can do 3 sets of 10 reps on lat pull up bar slowly Injuries, recover, and wellbeing. Despite the low calories I was making progress in muscle size, fitness, and never felt the mental effects of overtraining at all. In mid Jun I noticed I was finding my muscles where losing some strength, and where not recovering as well, I had noted this in my training log. In early August during a month where I was training alone, I pushed myself in trying to handle a DB press weight that normally I would have had handed and placed on my chest, from this I got a pain in my right shoulder. I carried on through this but included rotor cuff exercises every day after this happened. over a month later its still an issue. Iv seen the docs and wait to see a specialist. Meanwhile, during that month I noticed my biceps where getting weaker, and my left shoulder also had some pain and issues. At this time however some exercises where going up, but noticed that for some reason I wasnt getting a pump, or at least my arms had lost size as they where no difference between before and after a workout. A few days ago on the phone for a long time, and after the call my bicep went into a cramp, it lasted 30min then I could not use my arm till next day, today its still recovering. Where should I go from here. I had just got my diet up in callories, eating well, still doing abb workouts, but have two shoulder issues, and a sore bicep. Im having all this week off, but not sure were to go from there. Is my routien due for a shake up, should I not train at all with certain exercises to allow shoulder time to heal? Thanks for your advice.
  5. Below is a link to really good article attemting to explain how muscle hypertrophy occurs. It's semi technical, but quite readable even if you aren't science nerdy. Well worth a read because it has the potential to help you understand how best to focus your efforts. How Hypertrophy Works
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