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» Gyms in Nottingham? (Go to post)19-08-2011 @ 10:51 
dferguson said:thanks guys. Want to train for powerlifting and if the uni gym is okay for it will probably stay there, but if like CP says its full of idiots will have to find another but dont have a car so will have to be close.


Ive trained there for 4 years now.. Its ok if you can go earlier in the day.. but from around 5pm to 9pm its often so busy they make it one in one out of the wieghts room.. and most of the people in there at that time will be walking around in tight vests and beanie hats chatting and doing a few curls..
» Gyms in Nottingham? (Go to post)18-08-2011 @ 19:43 
Uni gym isnt great mate.. Gets crazy busy from about 4pm onwards.. and is usually fool of idiots too! If you have a car get over to JT's place.
» meltons strongest man 2011 (Go to post)29-06-2011 @ 21:56 
I'll have a crack if there is 4 pressing events and a yoke medley.. Otherwise i can help load.
» Blessed? (Go to post)29-06-2011 @ 11:08 
JC said:
So you're saying said scientists claims its actually good for long term health?



I think there is a lot of eveidence now that resistance training results in numerous health benefits, especially in populations where muscle wasting occurs such as the elderly.


Appl Physiol Nutr Metab. 2007 Dec;32(6):1198-205.
Resistance exercise: good for more than just Grandma and Grandpa's muscles.
Phillips SM.
SourceExercise Metabolism Research Group, McMaster University, 1280 Main St. West, Hamilton, ON L8S 4K1. phillis@mcmaster.ca

Abstract
Progressive resistance training promotes strength gains in both the young and the aged. Importantly, gains in strength in aged persons are, with the appropriate duration, intensity, and progression, not simply due to neuromuscular mechanisms, but also encompass muscle fibre hypertrophy. Critically, the resistance exercise-induced changes in aged skeletal muscle are associated with numerous health benefits, the most obvious of which are the gains in strength and, with the correct training program, power; as a result, functional independence is improved and the risk for falls is apparently reduced. Aside from the well-documented effects of resistance training on strength and power, a body of research is now beginning to emerge that shows resistance exercise also promotes metabolic health. This is crucial information, since it effectively highlights an underappreciated aspect of resistance exercise. Specifically, resistance exercise not only promotes strength gains, but also reduces risk for diabetes and cardiovascular disease. The benefits of resistance exercise do not end at metabolic health, however, and "spill over" into many other realms. In fact, resistance exercise programs have been shown to reduce participants' use of the health care system. Viewed collectively, the multiple benefits of resistance exercise represent an attractive option for our aging population to enhance and maintain their health from a number of perspectives that are not achievable through pharmacological intervention or with solely aerobic-based exercise.
» Am I taking creatine effectively? (Go to post)09-06-2011 @ 20:27 
bigbadbish said:
Well MY studies seem to think it is Grin (from my experience)
REAL studies by folk who know stuff also agree. Some studies have shown that when creatine supplementation is included with a resistance training program, greater strength gains are made in core lifts (Think there was a study on Bench press 1RM but can't remember who did it) over gains from a placebo.
Edit: 20-25% strength increase with creatine as part of 10 week resistance training program compared to placebo. (Vadenberghe et al 1997) B)
As with all science s**t there's gonna be disagreement. Williams et al 1999 looked at 62 lab tests on creatine supplementation and high intensity exercise and found 42 showed positive effects while 20 showed no effect.
*Wow never thought i'd be able to revise for an exam on Sugden! Grin



Its worth noting that studies which have actually measured total creatine (free creatine + phosphocreatine) in skeletal muscle report values of approximately 125 mmol/kg of muscle. Following creatine supplementation muscle creatine content can be elevated to ~ 150 mmol/kg of muscle. However, about 20% of the population seem to already have muscle creatine contents of 140-150 mmol/kg of muscle without prior creatine supplentation. So these individual do not really respond to creatine supplementation. I think this goes along way to explaining why some people feel no ergogenic effects with creatine supplementation.

In relation to dose - one study has shown that 2g/day of creatine does not increase muscle creatine nor impact on exercise performance. However, as creaine degradation is thought to equate to roughly 2g/day suggests that a does of more than 2g/day would be effective in terms of increaing muscle carnitine content.
» Strength Shop - new products and updates (Go to post)28-02-2011 @ 20:36 
Odin wrist wraps and straps arrived today Brian.. super fast delivery!

Ordering odin knee wraps now!

Cheers!
» Craig log (Go to post)16-02-2011 @ 22:09 
tonights pressing

push press

10 * 60kg
5 * 80kg
3 * 100kg
1 * 110kg
1 * 110kg
1 * 120kg
1 * 130kg
f * 137.5kg - very close.. would have been a PB
f * 137.5kg - not close.

Log press (1 clean only)

5 * 45kg
3 * 90kg
2 * 115kg
f * 125kg - clean was easy.. elbows and wrists were giving me problems though so could'nt lock it out.
» The bear is back (Go to post)15-02-2011 @ 20:58 
Solid back and front squating jay!
» Craig log (Go to post)15-02-2011 @ 20:51 
cheers andy

Tonights stuff

Barbell bench press

5 * 50kg
5 * 90kg
3 * 120kg
1 * 140kg
f * 150kg - not up for it.. annoying as 145kg was fairly easy last week
5 * 120kg

Back squat

5 * 60kg
5 * 100kg
3 * 140kg
2 * 180kg
1 * 200kg
5 * 180kg

Sandbag clean and press

1 * 80kg
1 * 80kg
2 * 80kg -althoug both lockouts were questionable!
» Andys Journal. (Go to post)10-02-2011 @ 09:22 
andydanjosh said:
thanks craig
good you are back + you at jts this week mate.
Happy


No mate - back in scotland this weekend. Will need to come over and check out JT's new place soon though!
» Andys Journal. (Go to post)09-02-2011 @ 21:53 
strong deadlifting there andy!
» Craig log (Go to post)09-02-2011 @ 21:07 
tonights session

deadlift

5 * 70kg
3 * 110kg
1 * 150kg
1 * 190kg
1 * 220kg

axel bench press

5 * 60kg
3 * 105kg
2 * 125kg
1 * 135kg
1 * 145kg

yoke press

2 * 60kg
2 * 80kg
2 * 100kg
5 * 100kg
» The bear is back (Go to post)09-02-2011 @ 21:00 
Solid pressing there jay!
» Craig log (Go to post)08-02-2011 @ 19:11 
Cheers Andy

Sundays session

Front squat

5 * 60kg
3 * 90kg
3 * 110kg
1 * 140kg
1 * 150kg
1 * 160kg

Deadlift

5 * 70kg
3 * 110kg
1 * 150kg
1 * 160kg
1 * 180kg
1 * 210kg

Stone to shoulder

2 * 80kg
2 * 80kg
2 * 80kg


Tonights session


Back squat

5 * 70kg
5 * 110kg
5 * 150kg
2 * 190kg
1 * 210kg
1 * 220kg
4 * 190kg

sandbag clean and press

1 * failed press
1 * failed press
1 * failed press
1 * 80kg
1 * 80kg
1 * 80kg
» Craig log (Go to post)06-02-2011 @ 14:36 
I will be making an appearance at some point lads!

Friday night pressing

Push press

5 * 40kg
5 * 60kg
5 * 95kg
3 * 115kg
1 * 125kg
1 * 130kg
1 * 135kg

Axel bench press

5 * 40kg
5 * 80kg
3 * 110kg
1 * 120kg
1 * 140kg
1 * 145kg
10 * 100kg

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